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WOD – Thursday – 01/15/15

WOD – Thursday – 01/15/15

Andrea Ager Wodapalooza

 

Andrea Ager is one of the many athletes you’ll see this weekend at Wodapalooza Miami

 

A) Coaches Choice Warm-up

 

B) Bench Press: Find 1 RM 

Use a spotter.

 

C) 4 Rounds For Time (16 Minute Time Cap)

  • 15 burpees over plate (jump to other side)
  • 15 TTB
  • 100m Plate Carry 45/25 (Can carry any way…Use your same plate as burpees)

WOD – Thursday – 01/15/15

A) 3 rounds (NFT)

5 Burpee Broad Jumps 10 Russian KBS (35/25)

10 Goblet Squats (same bell) 2 plank rope descends

B) 15 min AMRAP:

10 Mickey’s Mountain Climbers 15 WBS (20/14) (14/8)

20 Abmat Sit Ups
200m Sandbag Run (50/35) (35/25)

 

WOD – Wednesday – 01/14/15

WOD – Wednesday – 01/14/15

WODAPALOOZA Image

 

Click the following link for more info on the HUGE upcoming CrossFit competition this weekend at Miami in beautiful Bayfront Park. Almost all of your coaches will be competing so come out and show your support!!  http://wodapaloozamiami.com

 

 

A) 2 Rounds NOT For Time:

  • 20m Bear Crawl
  • 12 SDHP 53/35
  • 4 Muscle-ups or 8 C2B Pull-ups, or 12 Pull-ups or 12 Ring Rows

 

B) Deadlifts:

  • 10 reps at 50%
  • 8 reps at 60%
  • 6 reps at 70%
  • 4 reps at 75%
  • 2 reps at 85%

 

C) 4 Rounds for time: (19 Min time cap)

  • 4 hang cleans 155/105
  • 8 front squats 155/105
  • 400m Run

WOD – Wednesday – 01/14/15

gymnastics mats out!

army crawl, bear crawl, handstand hold

(or active hold against the wall, or downward dog)

30 sec on /30 sec rest x 3 sets

alternate with 30 sec on/30 sec rest

super set it with 30 sec wall set / 30 sec rest.

 

 

WOD:

10! (aka 10-1)

Burpee Box Jump overs (24/20)

Pull Ups

Run 100m after every odd round

 

WOD – Tuesday – 01/13/15

WOD – Tuesday – 01/13/15

2015 Open Image w MU   A) EMOM 12:

  • Min 1: 10 V-ups
  • Min 2: 1-2 Rope climbs, or 2-3 planks
  • Min 3: 5-8 HSPU
  • Min 4: 4 Man makers  45/25-ish

(stagger starting points with class as to not bottleneck on ropes)   B) AMRAP 7:

  • 5 Hang Snatch 95/65*
  • 25 Double Unders (scale to 50 singles)

*RX+ do 135/95   Rest 5 Minutes   C) AMRAP 7:

  • 10 KB Swings 53/35*
  • 10 Box Jumps – Games Std – 24/20*

*RX+ do 70/53 and 30/24

WOD – Tuesday – 01/13/15

4 RFT:
200m Run
30 KBS (53/35) A (35/25) i
20 Goblet Squats (same bell)
10 K2E (or knee raises)
5 WTF

WOD – Monday – 01/12/15

AMRAP 4:
10 Burpees
15 Abmat Sit ups
 
Rest 2 min
 
AMRAP 4:
10 WBS (20/14) A (14/8) I
30 sec plank hold (self time)
 
Rest 2 min
 
AMRAP 4:
5 HR push Ups
100m Run
 
Rest 2 min
 
AMRAP 4:
10 step OH Plate Walking Lunges (25/10)
15 Mountain Climbers (ttl steps)

WOD – Monday – 01/12/15

WOD – Monday – 01/12/15

Josh Bridges 2015 Open

 

The Open is coming… http://games.crossfit.com/article/2015-reebok-crossfit-games-season-schedule

 

A) 3 sets for reps. 30 seconds on, 30 seconds rest

  • pullups*
  • situps
  • pushups
  • squats*

keep track of reps. Post score as one total score.

*RX+ Do C2B Pull-ups and Pistols

 

B) Cluster (Squat Clean Thruster)

10 minutes to build to heavy single.

The movement must finish with a push press (not a jerk)

 

C) 9-1

  • Thrusters 115/75
  • Burpee over bar
  • TTB

WOD – Friday – 01/09/15

WOD – Friday – 01/09/15

Snatch

 

A) 3 Rounds NOT For Time

  • 8 Strict muscle snatch* 45/35
  • 8 OHS 45/35
  • 100m Sled Push or Pull…choose weight
  • 10-15 Push-ups

Rest as needed

 

B) 4 Rounds For Time:

  • 10 Power Snatch 95/65  (RX+ do 135/95)
  • 30 Double Unders (scale to 60 singles)
  • 200m Plate carry 45/25  (can carry plate any way)

Rest exactly 1 Minute between Rounds

WOD – Friday – 01/09/15

Chipper Friday!

 

For Time:

  • 800m Run
  • 50 Box Jumps 24/20
  • 50 KB Swings 53/35
  • 50 Burpees
  • 50 Air Squats
  • 50 Knees-to-Elbows
  • 800m Run
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Today’s WOD

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