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WOD – Friday – 01/23/15

WOD – Friday – 01/23/15

Big guy snatching

 

Benchmark Friday….

 

A) Every 90 seconds x 8 sets perform the following complex:

  • 1 Snatch Pull + Snatch.

Start at 60% and Increase weight

 

B) Isabelle – 30 Snatch for Time. 135/95. (Full or Power is fine)

 

C) 1,500m Cool down Row

 

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 – 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

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.

WOD – Friday – 01/16/15

WOD – Friday – 01/16/15

Sam Briggs WODAPALOOZA

 

Sam Briggs is one of the many Games Athletes you’ll see this weekend at WODAPALOOZA MIAMI

 

A) 2 Rounds NOT For Time:

  • 100m Run
  • 10 Burpees
  • 15 KB Swings
  • 20 Wallballs

B) CHIEF: Max rounds in 3 minutes of:

  • 3 Power Cleans 135/95 
  • 6 Push-ups
  • 9 Squats

Rest 1 minute. Repeat for a total of 5 cycles.

Post rounds completed for each of the 5 cycles.

(score your rounds on paper and give to your coach at the end)

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 – 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 – 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

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