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Archive for the WOD Category

WOD – Friday – 08/01/14

WOD – Friday – 08/01/14

Sandra S by CarmineSandra Sup!

 

Happy August 1st!

A) 2 Rounds NOT For Time:
4 Turkish Gettups
4 Wall Climbs
8 Hollow Rocks
8 Ring Dips
B) 5 Rounds For Time
10 snatch grip deadlifts 115/75
5 Hang Snatch
10 OHS (scale to back squats)
10 Box Jump Overs 24/20
1 Minute rest between rounds

WOD – Thursday – 07/31/14

WOD – Thursday – 07/31/14

Spealler Deep Squat 2014 Games

7 time Games veteran Chris Spealler in his final appearance at The CrossFit Games.  A true legend in the sport.

 

De-load day. (or is it??)

 

AMRAP 7
12 Wallballs
12 Alt Jumping Lunges
12 Jumping squats
12 Burpees
12 TTB
12 KB Swings 53/35
REST 7 MINUTES AND REPEAT!!!

WOD – Wednesday – 07/30/14

WOD – Wednesday – 07/30/14

Camille OHS 2014

 

A) EMOM 24 – Alternating (6 total sets)
Row 30 seconds @ 70%
5 Deadlifts @ 60-70% of 1RM
25 Double Unders (Or as many attempts as you can squeeze into 30-40 seconds)
Max Rep HSPU in 30 seconds (scale to a box or DB press)
     There is no score on this WOD, just a lot of volume. 
B) AMRAP 5:
5 Power Cleans 155/105
12 Push-ups – HR

WOD – Tuesday – 07/29/14

WOD – Tuesday – 07/29/14

Ladies Podium 2014-1

Camille, Annie & Julie. The perfect trio. Well done ladies!

 

A) Pull-up Clinic. (10 Minute time Limit)
   Your coach will go over Kipping & butterfly pull-up technique and allow practice time.
B) On a continuous clock: “2007-ish”
1,600m Run, then
5 Rounds For Time of:
7 STO 135/95
15 Pull-ups

WOD – Monday – 07/28/14

WOD – Monday – 07/28/14

Froning1 2014 Games

 

Rich Froning clinches the title of The Fittest Man on Earth for the 4th straight year. A true champ. Well deserved.

 

A) EOMOM 16: (Every Other Minute On the Minute…..8 sets total)
Adv: 1 Squat Clean starting at 75% and build. Finish near 100%
Beg-Int: 3-4 Squat Cleans at Light – Moderate weight. Adjust as needed
B) 4 RFT:
8 Squat Cleans 135/95*
8 Burpee Over Bar
200m Run
* weight should not exceed 60% of 1RM

WOD – Monday – 07/28/14

WOD – Monday – 07/28/14

Froning1 2014 Games

Rich Froning clinches the title of The Fittest Man on Earth for the 4th straight year in a row. A true champ. Well deserved.

 

A) EOMOM 16: (Every Other Minute On the Minute…..8 sets total)
Adv: 1 Squat Clean starting at 75% and build. Finish near 100%
Beg-Int: 3-4 Squat Cleans at Light – Moderate weight. Adjust as needed
 

 

B) 4 RFT:
8 Squat Cleans 135/95*
8 Burpee Over Bar
200m Run
* weight should not exceed 60% of 1RM

WOD – Friday – 07/25/14

WOD – Friday – 07/25/14

Matt Fraser OHS 2014

 

A) Push Press:Build to a heavy triple

B) For Time:

15 Clean & Jerk* 135/95
15 TTB
3 Wall Walks (scale to 6 wtf)

12 Clean & Jerk 135/95
12 TTB
3 Wall Walks

9 Clean & Jerk 135/95
9 TTB
3 Wall Walks
*Clean & Jerk are any way necessary. (power or full clean, and any method over head)

Check out ’10 QUESTIONS’ with Ryan Sunshine. CLICK HERE

WOD – Thursday – 07/24/14

WOD – Thursday – 07/24/14

Noah Olsen 2014 profile pic

Good luck to Noah Ohlsen as he represents the SE at The CrossFit Games!

 

A) 400m Run every 4 minutes x 3 Rounds
   record average time. Tip: Use seconds to do math. (1:27 = 87 seconds. Add seconds and divide by 3)
       (example 87 + 89 + 82 = 258 / 3 = 86 seconds = 1:26 avg time)
       REST AS NEEDED
B) 800m Run every 6 minutes x 2 Rounds
   record average time. Tip: Use seconds to do math. (3:45 = 225 seconds. Add seconds and divide by 2)
       REST AS NEEDED
C) 100 KB Swings For Time 53/35#     (aka 24/16kg)

WOD – Wednesday – 07/23/14

WOD – Wednesday – 07/23/14

Shawn Ramirez games 2014

Shawn Ramirez sitting in first after day 1 in Cali!

 

A) EMOM 12 (Alt)
- 2 snatch with pause at the knee 80ish%
- 6-10 TTB
B) AMRAP 12:
- 25 wallballs 20/14
- 15 pull-ups
- 200m Run
       (RX+ do C2B. Reminder that chest must make contact each rep)

WOD – Tuesday – 07/22/14

WOD – Tuesday – 07/22/14

Box Jump Games page

A big shout out to the Masters Peeps that Kick off the CrossFit Games. They will be competing Tuesday through Thursday. Tune in to live streaming on Games.CrossFit.com or WatchESPN.com

 

A) EMOM 12 (Alt):

  • 5 Deadlift 70% of max
  • 25 Double unders (or 50 singles)

 

B) For Time:

  • 1k Row*

then on same clock; 21-15-9 for reps of:

  • S2O 135/95
  • Box Jump/Step down 30/24       (RX+ do 155/105)

* stagger the start time of class to accommadate rowers

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