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Archive for the WOD Category

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

WOD – Monday – 07/21/14

WOD – Monday – 07/21/14

Maddox, Froning, khalipa

 

A) Back Squat:                      3-2-1,     3-2-1

(% of 1rm as follows: 75-80-85,   80-85-90

 

B) 15-12-9

  • Power clean 135/95
  • Front rack reverse lunge 135/95
  • Burpee over bar

WOD – Friday – 07/18/14

WOD – Friday – 07/18/14

AnnieThorisdottir12-3

 

Games Open WOD 12.3

AMRAP 18:

  • 15 Box jumps 24/20
  • 12 Push Press 115/75
  • 9 TTB

WOD – Thursday – 07/17/14

WOD – Thursday – 07/17/14

Wallball Games 2010 Teams

 

ENDURANCE DAY THURSDAY

 

2 Rounds For Time: (work/rest 1:1 ratio) ‘MAIN SITE’-ish

  • 30 Pull ups
  • 30 Push ups
  • 30 Abmat Sit ups
  • 30 KB Swings 53/35
  • 30 Wall Balls (20/14)
  • 30 Calorie Row

*Rest amount of time it took to complete 1st round then repeat*

 

WOD – Wednesday – 07/16/14

WOD – Wednesday – 07/16/14

DB deadlift

Derek Bishop

 

A) Back Squat   6-5-4-3-2   – 20

Build to a heavy double, then reduce to 60% for 20 unbroken reps, or as many as possible < 20.

(record weight on the double, and number of unbroken reps)

 

B) AMRAP 8:

  • 5 Deadlifts 225/155
  • 7 Burpee over the bar
  • 20 Double Unders (scale to 40 singles)

WOD – Tuesday – 07/15/14

WOD – Tuesday – 07/15/14

MU Games

 

A) 10 Minutes of Muscle-up and/or Handstand practice

 

B) 4 Rounds For Time:

  • 400m run
  • 16 KB Snatch 53/35
  • 12 Pull-ups
  • 8 HSPU
  • 1 rope climb or 2 planks – may be performed at any time during the wod
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