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WOD – Friday – 01/23/15

 

CHIPPER FRIDAY!!

500m Row (buy-In)

Then 3 Rounds:

  • 40 d/u (80 singles)
  • 30 Squats
  • 20 KBS (53/35) (35/25)
  • 10 HR Push Ups

WOD – Thursday – 01/22/15

A)

2 rounds (NFT) 200m Row
5 burpees
10 air squats 200m run

B)

15-12-9-6-3
Man Makers (don’t let them go too light!)
Wall Ball Shots (20/14) a (14/8) i 100m Sandbag Run every round C)
5 min: 20 sec on/20 sec rest, alternate the movements after each rest period.

Superman Hold Hollow Rock Hold

For Example:
20 sec superman, 20 sec rest, 20 sec hollow rock, 20 sec rest. Continue rotation for a total of 5 minutes

WOD – Thursday – 01/22/15

WOD – Thursday – 01/22/15

Klokov Lifting Girls OH

 

A) Hip & Hamstring stretch by coach

 

B) Death by 10 Meters

  • Min 1: Run 10m
  • Min 2: Run 20m
  • Min 3: Run 30m
  • Min 4: Run 40m

Continue pattern as long as possible. 10m shuttle sprints

 

C) 21-15-9

KB Swings 70/53 (overhead)

Burpee Box Jump Overs 24/20

 

WOD – Wednesday – 01/21/15

WOD – Wednesday – 01/21/15

WZA Arial Pic

 

A) EMOM 9:

  • Min 1: 20m Bear Crawl
  • Min 2: 7 burpees + 7 Box Jumps
  • Min 3: 20 Russian Twists 20/14

 

B) Bench Press:4 x 4. Increasing.

Post heaviest set of 4. (Take 2-3 warm-up sets first)

 

C) AMRAP 15: ‘Shoulder Smoker’

  • 5 Push Press 115/75
  • 7 Ring Dips
  • 9 Push-Ups (Hand Release)
  • 40 double Unders (scale to 80 singles)

WOD – Wednesday – 01/21/15

400m Run
15 pull ups
15 medball cleans (20/14)

400m run
12 pull ups
12 medball cleans

400m run
9 pull ups
9 medball cleans

400m run
6 pull ups
6 medball

400m Run
3 pull ups
3 medball cleans

Scale Beginners to 200m Runs & Ring Rows

WOD – Tuesday – 01/20/15

A) 800m Indian Run

Set up two lines if nec, one for slower runners, one for advanced

 

B) 4 min AMRAP:

25 Squats
30 sec self timed plank hold

2 min rest

4 min AMRAP:
25 Mickey’s Mountain Climbers (K2E) 15 sec self timed wall sit

2 min rest

4 min AMRAP:
25 Jumping Jacks 15 Knee to Elbow

WOD – Tuesday – 01/20/15

WOD – Tuesday – 01/20/15

Lauren Fisher L-Sit

 

Lauren Fisher holds an L-Sit after her swim, at Wodapalooza.

 

A) 2 Rounds NOT for Time – Any Order

  • 1 Rope Climb
  • 10 GHD’s or 10 Hollow Rocks
  • 10 DB Hang Squat Clean Thrusters – chose weight

 

B) Back Squat

  • 3 @ 70%
  • 3 @ 80%
  • 2 @ 90%
  • Rest 2 Minutes
  • 12 @ 65%

 

C) AMRAP 7:

  • 12 KB Snatch (6 each arm) 53/35
  • 18 Wallball
  • 100m Run

WOD – Monday – 01/19/15

A) 5 Minutes of Double Under practice

 

B) 3 Rounds For Time:

  • 30 Dubs (scale to 60 singles)
  • 20 Wallballs  (20/14)-A,  (14/8)-I
  • 10 Pull-ups
  • 5 Push-ups

WOD – Monday – 01/19/15

WOD – Monday – 01/19/15

Alex DB Snatch WODAPALOOZA

 

Awesome performances this weekend at the biggest CrossFit competition in the world outside of  The CrossFit Games!

A) EMOM 9:

  • Min 1: 8-10 TTB
  • Min 2: 30 seconds of Double Unders – OR 40 Dubs. Whichever comes first
  • Min 3: 8-10 Ring Rows 21×1*

*2 1×1 = 2 second negative, 1 second pause, pull to chest, 1 second pause at top

 

B) AMRAP 20:

  • 20 Burpee over Barbell
  • 20 Pullups
  • 20 Power Cleans 135/95

WOD – Saturday – 01/17/15

WOD – Saturday – 01/17/15

Mickey Beach WOD

 

Coach Mickey says get your butt out here!!

4 Rounds For Time: (28 min time cap)

  • 400m Run
  • 18 Box Jumps 24/20
  • 15 KB Swings 53/35
  • 12 Thrusters 95/65
  • 9 Pull-ups

If you cap out, score rounds plus reps. Score the 400m run as 1 rep.

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