WOD Archives

WOD WOD, June 12, 2018

June 11, 2018

Tuesday Chipolte

Warm-up
A) 3 Rounds of
30 Second Reverse grip passive hang
30 Second scap push ups from plank
5 x Alternating perfect stretch lunges p/side – Jumping

B) BRIEF WOD :
C) 1 Round of WOD x 5 Reps :
5 x Push Ups
5 x Strict knee Raises
5 x Box Jumps
5 x KB Swings
5 x SA KB Overhead reverse lunges per arm
5 x Burpees

Metcon (Time)
For time : 22 Minute cap

50 x HR Push Ups
50 x Toes 2 Bar
50 x Box Jump Over 24/20"
50 x KB Swings 20/12kg
50 x KB SA Overhead reverse lunges 20/12kg( 25 per arm in sets of 5 )
50 x Burpees……

*Same KB must be used for swings and for lunges – proceed with caution

RX PLUS : HSPU / 24/16kg KB

Push Ups : worm
T2B : Kipping knee raise / V up / lemon squeeze / ab mat
Box Jump : Step Up
KB Swing : Reduce Load
Lunge : Reduce load / Front rack

Aim not to get bogged down on 1 particular movement. 300 reps in a workout is not a sprint… break up early to make up ground as you go.

COOL DOWN
Stretch Time

WOD WOD, June 11, 2018

June 10, 2018

Strength and Conditioning
Nothing fancy today crew… just some plain ol S and C 🙂

WOD WOD, June 10, 2018

June 9, 2018

Sunday Runday
The weather has made it impossible to roll the old legs over outdoors… so…. we must throw a the legs over indoors in the funnest way possible…. Crossfit Footballs version of "The beep test "

One of the most effective 20 minute run / change of direction sessions you ever did do …

Warm-up
A) Hip Flow sequence
B) Gym length run prep run throughs – HR UPPPPP
Death by 10m (AMRAP – Rounds and Reps)
EMOM untill failure: 1 x 10m Shuttle

*Add 1 shuttle every minute until unable to achieve required shuttles within the minute

Minute 1: 1 x 10m Shuttle ( 1 length )
Minute 2: 2 x 10m Shuttles ( 2 lengths)
Minute 3: 3 x 10m Shuttles ( 3 lengths )

So on and so forth

*Record last fully completed round plus any meters gained in final minute

Core / Stability
Coach Tali’s extreme core special……

WOD WOD, June 9, 2018

June 8, 2018

CROSSFIT

Metcon (AMRAP – Rounds and Reps)
In teams of 2 : AMRAP in 20 Minutes

10 x Box Jumps 24/20"
10 x Hang Power Cleans 52.5/35kg
10 x Burpees

OPTIONS :

8-8-8 reps of each movement if unable to keep sprint pace / consecutive reps / fast transitions

WOD WOD, June 8, 2018

June 7, 2018

Friday Ballin
My oh My… Dubz twice in 1 week …. thats it folks. Wednesday was your test run, today we put them to the test 🙂

Warm-up
A) Kelbs : Muscle Up Warm Up
B) Some hanging / Supports / Slow transitions etc

Gymnastics
Muscle Up skill Play – Prep for WOD / Play time

E2.00 x 5 Sets :

1-3 x Kipping Muscle Ups
2-3 x Muscle Up Transitions of choice
3-5 x Perfect Kipping Pull Ups
3-5 x Perfect Jumping Pull up reps – work front end of kip

CrossFit Games Open 15.3 (AMRAP – Reps)
14-Minute AMRAP of:
7 Muscle-ups
50 Wall-Ball Shots, 20# / 14#
100 Double-Unders

OPTIONS :

M/U :

*Use whatever you drilled in the skills section of the session ie:

MU Transitions x 7
Kipping Pull Ups x 7
Jumping Pull Ups x 7

W/B:

Reduce Load / distance / Goblet squat

DUBZ:

50 Dubz / 200 x singles

WOD WOD, June 7, 2018

June 6, 2018

Showboating

Warm-up
A) 3 Way Buddy T Spine Opener / Banded Glutes
B) 3 Rounds each with buddy :
P1: Row – Steady Pace
P2: KB Press / Carry Complex R/L
C) Push Jerk Breakdown – Empty bars
Push Jerk (Weight)
Push Jerk Waves

Every 90’s x 9 Sets :

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

*Build to a heavy single for the day
*Option : Push Press

Push Press (Weight)
Metcon (Time)
6 Rounds for time ( 3 Each )

Row 500/400m
10 x Push Jerk @ 52.5/35kg

*Fast Transitions to bar, unbroken reps required

15 Minute cap

RX PLUS : 60/40kg

COOL DOWN
5 x 30/30

Reverse grip passive hang

Olympic Weightlifting WOD, June 7, 2018

June 6, 2018

OLY CLUB

Warm-up
A) Gym flow
B) Barbell Clean / Jerk tech – Include Push Jerk
C) E2MOM x 3 Sets: Speed Focus

3 x High Hang Squat Cleans from pockets
INTO
3 x Push Press
INTO
3 x Split Jerk – Pause in recovery

*Focus : Speed / Position / Footwork

Clean + H.Clean + S.Jerk (Weight)
1 x Clean
+
1 x Hang Clean
+
1 x Split Jerk

15 Minute OPEN cap

*Build to max for complex

*Option : Power Clean / Push Jerk / Push Press

* MINIMUM 2 Minutes rest between sets

Clean and Jerk (Weight)
Every 3.00 x 3 sets :

3 x Clean and Jerks @ 80 % of heaviest complex weight

WOD WOD, June 6, 2018

June 5, 2018

The Wednesday shuffle

Warm-up
The Hot shoe Shuffle ft, 90’s Mania
Metcon (AMRAP – Reps)
ROTATING EMOM 20 – 4 Rounds

Minute 1 : 20 second Bike sprint for cals
Minute 2: 20 x KB Swings 24/16kg – must be unbroken
Minute 3 : 30 Seconds Dubz for reps
Minute 4 : 10 x T2B OR 10-15 x V ups
Minute 5 : Rest

Score = Assault Bike cal / Dub reps

*Must go bonkers on the bike !

Set up conga line style so bike is first for everyone

Core / Stability
Core Finisher

In teams of 2 :

15 x Ab Mat sit ups
45 x Second weighted plank

3 Rounds each, round for round

WOD WOD, June 4, 2018

June 4, 2018

Welcome to “Rowmania”

Metcon (Time)
In Teams of 3 for time : 30 Minute cap

BUY IN :

Row 120/90 Calories

*Once player 1 completes row leg, they must move directly into a KB front rack hold. Player 2/3 can not commence rowing until rack is set.

*If rack is broken, stop / swap row

2 x 20/12kg bells ( 24/16kg RX Plus )

Then :

15 Rounds of :

1 x Rope Climb to roof
10 x Burpees

*This must be completed Round for Round for Round

Then

CASH OUT :

120/90 x Calorie row

*Same standards as buy in

ROPE CLIMBS :

15 ft / 3 x floor pulls

WOD WOD, June 5, 2018

June 4, 2018

Clean Demons

Warm-up
A) 10 x 20m Shuttles increasing speed
B) 3 Sets of
10m Walking lunge + rotation
10m Baby Crawl
10m Broad Jump – Explosive

C) Power Clean Tech

Power Clean (Weight)
Power Clean Waves

Every 2.00 x 9 Sets :

5-4-3-5-4-3-5-4-3

*Build to a heavy set of 3 for the day

OPTION :

Power Snatch Waves

Power Snatch (Weight)

Gymnastics
Having a play with a new format with this crew. I have done myself, really cool way to get some strict volume in…. all will be explained in class.

Strict Pull Up Team Conga Line – 15 Minute Cap

In Teams of 4, complete 5 rounds ( equates to 50 reps per person )

4 Reps each
3 Reps each
2 Reps each
1 Rep Each

*Once complete, go back to 4 and work back down the ladder

*If close to pull ups, use "resting buddy" to spot from behind , but, control lowering phase
*Option : 5-4-3-2 Ring Rows with pause