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Archive for the WOD Category

WOD – Monday – 03/02/15

WOD – Monday – 03/02/15

Happy March!

A) 800m run + 800m Row (Not For Time)
If injury prevents running, perform a 1,600m row
 

 

B) OHS or Front Squat or Back Squat
3-3-3-3-3-3 (6 sets of 3 reps, building)
If unable to perform OHS heavy, do Front Squats. If unable to obtain front rack, do Back squats
*Count on OHS showing up in the Open
 

 

C) 21-15-9
OHS 115/75 (do back squats if uable to perform ohs)
burpee over bar
Push Jerks 115/75
*Run 200m after the 21 round and 15 round.

WOD – Friday – 02/27/15

WOD – Friday – 02/27/15

A) Build to a 80-90% Clean & Jerk (Not 1 Rep Max)

 

Rest 7 Minutes (approx)

 

B) CrossFit Games Open 15.1    AMRAP 9:

  • 15 Toes-To-Bar
  • 10 Deadlifts 115/75
  • 5 snatch 115/75

 

On a running clock, immediately transition into 15.1a….

 

C) 15.1a – 6 mins to find 1 rep-max Clean & Jerk

WOD – Thursday – 02/26/15

WOD – Thursday – 02/26/15
A) 3 Rounds NOT For Time: any order
500m Row
10 Pistols or 10 Hawiian Squats – each leg
10 Ring Rows
10 TTB
 

 

30-20-10
Pull-ups
KB Snatch 53/35 (not alternating)
Box Jumps 24/20 – Game std
Cash out with 800m run

WOD – Wednesday – 02/25/15

WOD – Wednesday – 02/25/15
3 Rounds NOT For Time
10 Scapula push-ups
3 Wallclimbs or 6 Walk-The-Floors
15 Deadlifts 135/95 (practice touch-n-go.)
 
B) Bench Press: 6 x 3 increasing.
Start at 60% of 1RM. Try to finish at 90+ %
 
C) 10-1
Power clean + Push Jerk 135/95
Burpee over bar

WOD – Tuesday – 02/24/15

WOD – Tuesday – 02/24/15

A) EMOM 9:
Min 1: 10 hollow rocks or ghd sit-ups
Min 2: 15 wallballs
Min 3: 15-30 Double Unders – or attempts

 

B) Back Squats
5×5 – build to a heavy set of 5.
Perform 5-8 strict pull-ups or ring rows between sets. *Strict C2B if possible

 

C) AMRAP 14:
14 KB Swings – 53/35
10 Front rack Alt Standing Lunges 95/65
30 Double Unders – (scale to 60 singles)

WOD – Monday – 02/23/15

WOD – Monday – 02/23/15
B) Power Clean: 10 minute cap.
Build to a heavy triple – Touch-n-go
 

C) 10 Rounds For Time: 21 minute Cap

10 Push Press 115/75
10 TTB
10 Box Step-ups 24/20 – show control
       The Open allows for step-ups and is often a more efficnent approach

WOD – Friday – 02/20/15

WOD – Friday – 02/20/15

A) Clean & Jerk: 10 Mintutes to build to a heavy single

 

B) Benchmark Friday – ‘Tommy Mac’ – 2 Rounds For Time: (30 Min. Cap)

  • 12 Burpees
  • 12 Thrusters
  • 12 Burpees
  • 12 power snatch
  • 12 Burpees
  • 12 Push Jerks
  • 12 Burpees
  • 12 hang Squat Cleans
  • 12 Burpees
  • 12 OHS (do back squats if mobility does not permit ohs)

All barbell movements are done @ 115/75

 

C) Check out our new supplement line by clicking GAME PLAN

WOD – Thursday – 02/19/15

WOD – Thursday – 02/19/15

A) 2 Rounds NOT For Time: any order

  • 500m Row
  • 10 Pistols or 10 Hawiian Squats – each leg
  • 200m Run

 

B) 4 Rounds For Time:

  • 1 Rope Climb*
  • 5 hang power snatch 115/75
  • 10 Pull-ups
  • 15 Hand relaease Push-ups
  • 20 Kettlebell Swings 53/35
  • 25 Wallballs

REST 2 MINUTES BTWN ROUNDS

*Rope climbs can be done anytime during the round

WOD – Wednesday – 02/18/15

WOD – Wednesday – 02/18/15

A) 3 Rounds NOT For Time:

  • 25m Bear Crawl
  • 10 Single leg Bridges – each leg
  • 10 kettlebell Swings

 

B) Deadlifts

  • 10 @ 50%
  • 8 @ 60%
  • 8 @ 70%
  • 6 @ 75%
  • 4 @ 80%
  • 1 @ 90%
  • 3 @ 85%

 

C) For Time

  • 12 Deadlifts 275/185*
  • 30 Double Unders (scale to 2:1 Singles)
  • 9 Deadlifts
  • 40 Double Unders
  • 6 Deadlifts
  • 50 Double Unders
  • 3 Deadlifts
  • 800m Run

*this weight should not exceed 75% of your 1RM

WOD – Tuesday – 02/17/15

WOD – Tuesday – 02/17/15

Bridges front rack lunges

 

A) 3 Rounds NOT for Time - Any Order

  • 6-10 HSPU or 10 DB Press
  • 3-5 muscle Ups, or 8 C2B pull-ups, or 10 Pull-ups, or 10 Ring rows
  • 30 Second L-Sit or v-hold (time can be accumulated)

(L-sit can be from rings or paralllets)

 

B) Shoulder Press: 8-6-4-2-1-1

Do 10 TTB in between each set

 

C) 10-1

  • Push Jerks 135/95
  • Box Jumps 24/20 (games std)

RX+ do 165/115, &  30/24″ box

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