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Archive for the WOD Category

WOD – Friday – 12/12/14

WOD – Friday – 12/12/14

Muscle ups for commercial

 

A) 2 Minutes of: 20m Shuttle Sprint

(Run at 70-80%. Do not post load)

 

B) 2 Minutes for Max Reps of: KB Swings 53/35

(Post reps)

 

C) Build to Heavy Deadlift – NOT a 1RM

(Do not post load. 85-90%)

 

D) 21-15-9

  • Deadlift 275/185
  • Pull-ups
  • Push-ups (Hand Release)

WOD – Thursday – 12/11/14

WOD – Thursday – 12/11/14

Games2012_RichFroning_Rope

 

REMINDER,  We are shooting our TV commercial for all 4 gyms at The CrossFit Squad at noon. We’d love to see as many members as possible. If you can take the noon class you’ll be famous. The commercial will air on 20 different networks.

 

A) 3 Rounds NOT for Time – Any order

  • 1-2 Rope Climbs
  • 8 Hollow Rocks or GHD’s
  • 25m Bear Crawl

 

B) 4 RFT:

  • 7 Power Cleans 95/65
  • 7 Burpee over Bar
  • 7 TTB
  • 400m Run

 

C) 750m Row – Cool Down (upon completion of B)

 

WOD – Wednesday – 12/10/14

WOD – Wednesday – 12/10/14

Andrea A Farmer Carry

 

A) Power Snatch

  • Build to 2 rep-max (Touch-n-Go)

 

B) AMRAP 20:

  • 10 Back Squats 135/95
  • 10 Dips
  • 100m Farmers Carry 53/35

WOD – Tuesday – 12/09/14

WOD – Tuesday – 12/09/14

Dan-Bailey-Weighted-Pull-Up

 

A) 3 Rounds NOT For Time:

  • 6-8 Ring Rows
  • 8-10 TTB
  • 10 DB Snatch 40/25-ish

 

B) Weighted Pull-up: Find 1RM

If unable to perform weighted pull-ups, perform:

EMOM 8:  3-5 strict pulls or Ring Rows

 

C) 5 Rounds For Time:

  • 12 KB Swings 53/35
  • 12 Box Jump Overs 24/20
  • 100m OH Plate Carry 45/25

1 Minute Rest Between Rounds (Self Time)

WOD – Monday – 12/08/14

WOD – Monday – 12/08/14

Klokov Snatch Mobility

 

A) EMOM 15: (Alt)

  • Min 1: 2 Squat Cleans @ 75%
  • Min 2: 5-7 HSPU or DB Press
  • Min 3: 20-40 Dubs

(quick transition to B)

 

B) Front Squat: 2-2-2-2

Build to a heavy double in 4 sets. (Post load)

 

C) 2 RFT:

  • 400m Run
  • 20 Push-ups
  • 20 Burpees to Plate

 

WOD – Saturday – 12/06/14

WOD – Saturday – 12/06/14

Friends and Family Day Image

 

Friends & Family Day! Bring one for FREE! No experience needed.

(First Saturday of every month)

WOD – Friday – 12/05/14

WOD – Friday – 12/05/14

Spealler Race 2014 Games

 

A) Bench Press: 4 sets of 8 reps.

(Post heaviest successful set)

 

B) AMRAP 25:

  • 200m Run
  • 5 Pull-ups*
  • 3 Power Cleans 155/105*
  • 5 Box Jumps 30/24
  • 3 Jerks 155/105*

*RX+ do Chest to bar pullups, and 185/125

WOD – Thursday – 12/04/14

WOD – Thursday – 12/04/14

Girls at Games 2014

 

A) 3 Rounds NOT for Time – Any order

  • 8 GHD Sit-ups or 8 Hollow Rocks
  • 10 Wallballs
  • 8 KB Snatch (4 each arm)
  • 1-2 Rope Climb (yes, again)

 

B) EMOM 8:

  • 1 snatch + 1 Hang Snatch (Choose challenging weight. Don’t post load)

 

C) 2 Rounds For Time:

  • 400m Run
  • 25 thrusters 75/55
  • 50 Double Unders (scale to 100 singles)

WOD – Wednesday – 12/03/14

WOD – Wednesday – 12/03/14

Sandra KB Swing by Carmine

 

2 Rounds For Reps:

A) AMRAP 3:

  • 5 Deadlifts 225/155
  • 7 Burrpee over Bar

B) AMRAP 3:

  • 7 Front Squats 135/95
  • 7 TTB

C) AMRAP 3:

  • 5 Hang Cleans 135/95
  • 7 HSPU

 

2 Minutes rest between each AMRAP and between each Round.

Keep track of total reps for Each AMRAP.

Add all reps for 1 total score . 6 Total scores to add. 28 Total minutes with rest time. Athlete can only use 1 bar

 

WOD – Tuesday – 12/02/14

WOD – Tuesday – 12/02/14

CrossFit Post WOD Pic

 

A) Skill/Warm-up: 2 Rounds NOT for Time – Any order
8-10 TTB
1-2 Rope climb – or 2-3 Muscle ups
100m Sled Push or pull – Choose weight
10-12 shoulder press 45/35
B) Push Press
5 sets of 3 reps. Increase Load. Post heaviest set of 3 reps
C) AMRAP 9:
5 S2O 135/95
7 KB Swings 53/35
9 Box Jumps 24/20
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