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19 Feb 2015

022015

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Friday, 20th

Warm-up:

Row FISH game
Then:
6 min/6rds
Crossroads for 30 seconds (Coach’s will illustrate movement) 
Plank Hold for 30 seconds

WOD:

TABATA 

8 min:
Air Squats / V – ups
4 min: Rest
8 min:
Pull ups / MT Climbers
4 min: Rest
8 min:
Push Press(45/33)/ K2E or T2B
*8 min of 20 seconds the 1st exercise , 10 seconds rest, 20 seconds the 2nd exercise.*

 

18 Feb 2015

021915

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Thursday, 19th

Warm-up:

Complete 100 DUs

Accumulate 5 min of an L-SIT
Every break/rest, perform 10 Med Ball Cleans

WOD:

For time:

4-8-12-16-20-16-12-8-4

Medicine Ball Clean Burpees  20/14
20 Abmat Sit ups
35 DUs

17 Feb 2015

021815

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Wednesday, 18th

Warm-up

3 Rds (10 min)
1st PVC, 2nd BAR, 3rd Bar or add 20LBS to Bar
20 Pass through w/ PVC every round
4 of each:
Down + Up (Shrug)
Hang High Pull (elbows high & outside)
Muscle Snatch
OHS
Snatch Land (Video below)
Snatch Drop (Video below)
Hang Snatch
(SL) http://media.crossfit. com/cf-video/MuscleS-natch.wmv
(SD) http://media.crossfit. com/cf-video/Snatch-Drops.wmv
- The videos for Snatch Land, and Snatch Drop there is a addition to both movements. Start with the PVC/Bar on the back

Skill & Strength: 

Snatch 1Rm or 3Rm (15 min)

WOD:

AMRAP 20min
10 American KB Swings RX: Red/Green  Scaled: Green/Yellow
10 Box Jumps
10 Russian Twists w/ KB
1 Rope Climb

 

16 Feb 2015

021715

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Tuesday, 17th 

Warm up:

3rds: (8 min)
8 Burpees
250m row

Skill:

GHD Measurements: Back extensions, Hip extensions, and GHD sit ups. (12-15 min)

Hero WOD 

Gator (11 min CAP)
8 rounds for time of:
5 Front Squats @ Rx 185/160, Scaled 160/135, 135/110
26 Ring Push ups or Push ups on KBS or DBs

5 min REST

Benchmark Girl WOD

Karen (11 min Cap)
150 Wall Balls

14 Feb 2015

021615

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Monday, 16th 

Warm-up:

100 Burpees – One works while the other counts. 

Benchmark Girls:

Chelsea
Partner WOD 

EMOM 30min
5 pull ups
10 Push ups
15 Squats

*1 Partner counts while the other works. When a round is NOT completed, 2 Burpee penalty AFTER 30 min WOD.*

13 Feb 2015

021415

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Saturday, 14th

Warm up:

“Annie” 8 min CAP 

50-40-30-20-10

DUs

Sit ups

 

WOD

For Time:

5 Rds

1k Row

20 Power Snatches      Rx: 135/95  Scaled: 115/75 – 95/55 – 75/35

12 Feb 2015

021315

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Friday, 13th 

Warm-up

3x 400m row (1 min rest in-between, 10 Min cap)
Last 1, 400m @ race pace

Skill:

Rope Climb (15 min cap)

 

Hero WOD:

Ricky

AMRAP in 20 Min: 

10 Pull-ups

5 Dumbbell Deadlifts @ RX: 75/55 lbs  Scaled: 55/35 lbs

8 Push Presses @ RX: 135/95  Scaled: 115/75

11 Feb 2015

021215

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Thursday, 12th

Warm-up

500m Row

3rds
20 DUs
10 Over & Under Fence
8 Inch Warm Push ups

 

Skill: Snatch Drills

Moderate Weight, work to complete full movement. (20min)
2 – Shrug pull from floor
2 – Low Hang High Pulls
1 – Low Hang Power Snatch
1 – OHS

5 min – Mobility

AMRAP 16min

10 – OHS ( RX: 135/95 Scaled: 115/75 )
8 Ring Dips
6 GHD sit up or K2E

 

10 Feb 2015

021115

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Wednesday, 11th 

Warm-up:

AMRAP 10min
5 Dead lifts
5 Muscle Cleans
5 Strict Press
*Ascending Weight, to a weight that will warm you up, not wear you down.*

Split Jerk from rack (20 min)

1 RM or 3 RM 

EMOM 20min
1 min: MAX Wall Balls
2 min: 200m Row

09 Feb 2015

021015

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Tuesday, 10th

Warm up:

7 min CAP time:

Row 500m 

3Rds

5 Over & Under Fence, each direction. 

10 Inch warms W/ push ups

15 Squats

20 DUs

Skill: (15 min)

Muscle up Drills and Progression.

1. Strict Pull ups + Ring Dips
-Use assistance if needed. Form must be strict, and be tough.
2. Seated Muscle up or The “ring thing” for Muscle ups.
- Description : Band is tied to ONE side, the other is help by your hand. Sit on band, and the muscle up movement from hanging in seated position. WILL be demonstrated.
3. High Rings: From a full hang, arms fully extended. Band is tied to a ring like you would on a bar, one for in band. Going throughout the full movement. 

For Time: (10min CAP)
4 Rds
10 Burpees
10 Narrow Squats
20m Bear Crawl
3 min REST
- Narrow squats are your feet together, and knees together. For stabilization, and to break bellow parallel.

For Time: (10min CAP)
4 Rds
10 Burpees
10 Pistols 5x each leg
20m Crab Walk
3 min REST

For Time: (10min CAP)
4 Rds
10 Burpees
10 Golblet Squats w/DB RX: 55lb/35lb Scaled: 35lb/20lb
20m Angry Gorilla Walk


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