WOD Archives

WOD WOD, October 1, 2018

September 30, 2018

3.0 : WOD 1
Welcome to Chamber 3.0 ladies and Gentleman , today, we start with a strong upper body SWOL session , and, finish by exploring the freshly marked , scenic run track ( Cheers Chris Davies )

Enjoy!

Warm-up
A) 400m run track exploring
B) 3 Sets of :
10 x PVC Pass Throughs
20m x SA KB OH Carry Per side
5 x Inch worm walk outs + Push Up
Bench Press (Weight)
Every 3.00 x 5 Sets

Bench Press

8-8-6-6-6 ( Build to heavy 6 )

Super set

B/B Bent Over Row

8-8-8-8-8 ( Moderate Load )

*Set up in teams of 2-3, spot each other out
*Set up 2 Separate bars
*Be careful racking bars

Metcon (Time)
For time:

Run 400m
20 x DB Snatch 22.5/15kg
Run 400m
20 x Box Jump Over 24/16kg
Run 400m
20 x DB Snatch 22.5/15kg

OPTIONS :

D/B : Reduce Load
Box : Step up / over

WOD WOD, September 29, 2018

September 28, 2018

Farewell Francisco ST

Metcon (AMRAP – Reps)
TABATA FITNESS

1) TABATA 8 x 20/10 :

Kettlebell Swing 24/16kg

REST 2 MINUTES

2) TABATA 8 x 20/10 :

Ab Mat Sit Up

REST 2 MINUTES

3) TABATA 8 x 20/10:

Wall Ball 9/6kg

*Or Air Squat

REST 2 MINUTES

4) TABATA 8 x 20/10:

Burpee onto 20kg bumper plate

*Score total reps combined of TABATA 1/2/3/4

FINISHER : ALL TOGETHER:

Reverse TABATA 8 x 10/20:

BB Bicep Curl 20/15kg

WOD WOD, September 28, 2018

September 27, 2018

Open WOD 2011

Warm-up
400m KB Carry
Overhead
Farmers
Front rack

Accessory
FBB WOD PREP : 12 Minutes

In Pairs : M4M

8 x BB RDL
20 x Second Low Ring Support
8 x SL Step Ups per side
20 x Second Hollow tuck Support
8 x Banded lateral step outs

CrossFit Games Open 11.2 (AMRAP – Rounds and Reps)
15-Minute AMRAP of:
9 Deadlifts, 155# / 100#
12 Push-ups
15 Box Jumps, 24" / 20"

BJ : Step Up
Push Up : Ab Mat / Worm
DL : Reduce Load

WOD WOD, September 27, 2018

September 26, 2018

The oldest of school engine builder
Last Rope Climbs a Francisco street 🙂

Metcon
Engine Day ( Last time on ropes )

Rotating EMOM x 20 : 4 Sets

Minute 1 : 18/15 x Cal Row
Minute 2 : 15/12 x Cal Bike
Minute 3 : 2 x Rope Climbs
Minute 4 : 200m Run
Minute 5 : REST

Rope Option: Peg Board / Ring Muscle up

OPTIONS:

15/12 x Cal Row
12/9 x Cal bike
1 x Rope / 3 x Floor Pulls
100m Run

Gymnastics
Finisher : Handstand Play

Kick up drills – fingers n palms

Scale

Box 180 degree turns

Olympic Weightlifting WOD, September 27, 2018

September 26, 2018

OLY CLUB

Warm-up
A) DIFABIO FLOW
B) DIFABIO BB BREAKDOWN – CLEAN / JERK
Squat Clean (Weight)
15 Minute open cap

3-3-3-3-3-3-3

REST Plenty – enjoy it

Split Jerk (Weight)
15 Minute Open cap

3-2-1-1-1-1-1

REST plenty – enjoy

WOD WOD, September 26, 2018

September 25, 2018

Juicy Lucy

Metcon (AMRAP – Rounds and Reps)
Team WOD

In Teams of 2

AMRAP in 20 Minutes

20 x Syncro Burpees over bar
20 x Front Squats 52.5/35kg
20 x Toes 2 bar
400m x KB Farmers Carry 24/16kg x 2 ( Walk together )

RX PU : 60/40kg

Core / Stability
The double J Suprise packet ohh yeaaa

WOD WOD, September 25, 2018

September 24, 2018

Turbulent Tuesdays

Warm-up
a) Bike 5 x 30/30
b) Hip Flow series and glutes
c) BB Flow
RDL
BEnt over row
High Pull
HPC
Push Press
Push Jerk
Metcon (Weight)
E2: 30 x 5 Sets : Build to max

3 x Deadlifts
2 x Hang Power Cleans
1 x Shoulder 2 overhead

Metcon (AMRAP – Rounds and Reps)
AMRAP in 5

40 x Dubz
20 x DB Snatch Alternating arms 22.5/15kg

REST 2:30

AMRAP in 5

40 x Dubz
20 x SA DB Push Press ( 10 / 10 ) 22.5/15kg

OPTIONS :

Dubz : 20 / 80 x singles
DB : Reduce Laod

WOD WOD, September 24, 2018

September 23, 2018

You wouldn’t read about it
After 2 weeks of testing our strength…. today we test our endurance. We last tackled this in December 2017…. The awesome turn out in numbers we had made it a hell of a show.. get around each other and get on the run

5k Run (Time)
Max Effort 5k Run
3km timetril (Time)
3km timetrial

OPTIONAL

WOD WOD, September 23, 2018

September 22, 2018

Sunday Funday

Metcon (Time)
In teams of 2, 12 rounds total for time ( 6 each )

15/10 cal assault bike / Ski erg
12 ball slams 20/12kg
9 burpees

* round for round with your buddy
* keeping rounds under 2 mins

Scaling :
Bike = 12/8 cals
Ball = reduce load
Burpee = Nurpee

WOD WOD, September 22, 2018

September 21, 2018

Puff Daddy

Metcon (AMRAP – Rounds and Reps)
In Teams of 2

AMRAP in 22 Minutes

60 / 50 x Calorie Row – Shared as pleased

10 Rounds ( 5 Rounds each alternating)

9 x Box Jump Overs 24/20"
7 x Hang Power Cleans 52.5/35kg
5 x Shoulder 2 Overhead 52.5/35kg

..Then proceed back to the rower …

*R4R with Buddy
*RX PLUS : 60/40kg

OPTIONS :

No Pressing : Front Squat
BJ : Step Overs
BB: Moderate load to allow for speedy transitions with buddy