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27 Feb 2015

022815

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Saturday, 28th

Warm – up – 

“Giggle, not Cry”  – Tolly T. 

From the ground up, rolling up with a lacrosse ball to wake up your muscles. From the arch of your foot to the last disc in the spine. On a semi-fast pace. 12 min Cap time.

Hero WOD:

(35 min Cap time.) Rx: 5-8 min Scaled: 8-12 min (my scaling) 

Holleyman

30 rounds for time of:

5 Wall Balls 20/14lb

3 HSPU

1 rep Power clean  Rx: 225/155lb – Scaled: 125/85lb 

 * Everyone has to finish the work out.

 Penalties:

Every minute past: 4 burpees

(every sec. past the min round up)

Fastest time:

Voodoo Bands, more Lacrosse Balls should be here Mon-Tues.

15:30/17:30 min to

Active Yogi/Mobility or aka: Meatball Smash:

 RX: 25 min Active Yogi/Mobility Scaled: 15 min Active Yogi/Mobility 

“And, I have my knee too.”

– Coach Jen :) 

* Everyone if you have softball or lacrosse ball, please bring it.

 

 

25 Feb 2015

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Thursday 26th

Warm- up – Coaches choice (10 min)

Skill: 
Burpees 
Pistols 

WOD: 14.5

For Time:  
21-18-15-12-9-6-3
Thrusters RX: 95/65 Scaled: 65/45
Bar facing Burpees

 

24 Feb 2015

022515

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Wednesday 25th

Warm – up:

EMOM: 8 min

7 push ups

7 sit ups

7 squats

 Strength:

 1 RM Front Squat (15min)

1 RM Bench press (15min)

 10min CAP time:

3 Rds

8 Power Snatch

10 OH walking lunges w/ BAR 5x each leg

12 Burpees Over Bar

23 Feb 2015

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Tuesday 24th

Warm – up – Coaches Choice (10 min)

Skill: Clean Technique/Drills (20 min)

Moderate Weight

1o min – ascending weight to tough

2- High Hang Power Cleans

2- Mid Hang Power Cleans

2 – Full Power Cleans

10 min – ascending weight to tough

2 – High Hang Clean

2 – Mid Hang Clean

2 – Full Clean

 

AMRAP 8 min:

8 – Power Cleans @ 65% of 1RM Clean

8 – Pull ups

5 MIN REST

AMRAP 8 min:

8 – Hang Cleans @ 65% of 1RM Clean

16 – DUs 

22 Feb 2015

022315

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Monday 23rd

Warm-up: EMOM 15 min
1 min: 5 Ring Rows or 5 strict pull ups
2 min: Handstand hold
3 min: 150m row 

*For Ring Rows be vertically under. You can assist on strict pull ups*

Skill/Drill:(25min Cap)

B1. Strict Press 4x 2.2.2 rest 1 min RX: 45% Scaled: 35%
B2. Negative Handstand Push ups  31×3 * This tempo down, head towards floor*
As many as possible/unbroken
Rest 2 min (2.2.2 is 1Rd, and modification for HSPU will be on whiteboard)

WOD:

AMRAP 8 min
6 Pistols 3xeach leg
3 Man Makers (HEAVY)

*Push press, push up, row RIGHT, push up, row LEFT, push up, STAND & repeat*

 

21 Feb 2015

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Sunday 22nd

Team of TWO:

For time:

2400m Row with two, 45lb bumper plates under the rear; Partners switch @ 1200m

60 Burpee Pull ups

1200m Row with two, 45lb bumper plates under the rear; Partners switch @ 600m

30 Burpee Pull ups

600m Row with two, 45lb bumper plates under the rear; Partners switch @ 300m 

15 Burpee Pull ups

 

*One partner works, while the other counts the reps.*

20 Feb 2015

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Saturday 21st

Warm –up: (10 min)

2xRow 500m – 1 min rest in-between. 

1st slow, 2nd hard.

 

 Skill: (25 min)

Cleans 1Rm or 3rm

 

WOD:

5 Min AMRAP:

1 Clean & Split Jerk @ 70% of 1RM + 85% of 3RM, off of the cleans. 

5 Box Jumps RX: 30’/24’ Scaled: 24’/20

 

3 min rest

 

5 min AMRAP:

2 Clean & Push Jerk @ 60% of 1RM + 75% of 3RM, off of the cleans.

2 Burpees over bar

1 Rope Climb

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

 


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