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Archive for the WOD Category

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

WOD – Monday – 02/16/15

WOD – Monday – 02/16/15

Alex, Greg, jaci, Sarah & Tom-Rowing

 

A) 2 Rounds Not For Time:

  • 10ea partner wallball sit-ups
  • 8 squat cleans – empty bar (don’t drop bar)
  • 12 Alt Jumping Lunges

 

B) EMOM 8:

  • 1 Squat Clean

Approx 80%. Do more or less depending on feel. Adjust along the way if needed.

 

C) Front Squats  2-2-2-2*

Start at 70% and build.   *Do 12 Hand release push-ups between each set

 

D) 2 Rounds For Time:

  • 15 squat cleans 95/65*
  • 15 Burpee over bar

*weight should be no more than 50% of 1rm clean. This should be FAST.

WOD – Friday – 02/13/15

WOD – Friday – 02/13/15

Boynton Squad Group Pic WZA

 

A) Snatch: 10 minutes to build to a moderate single

Do Not post load. Focus on form and speed under bar.

 

B) AMRAP 5:

  • 5 Snatch Grip Deadlifts 115/75
  • 5 hang snatch
  • 5 OHS (perform back squats if mobility does not permit)

*if major mobility issues, consider deadlift, hang clean, front squat instead.

 

Rest 5

 

C) 30-20-10

  • Wallball 20/14
  • pull-ups

Run 200m after each round (30 wallball, 30 pull-ups, run 200m)

WOD – Thursday – 02/12/15

WOD – Thursday – 02/12/15

Alex & DJ Wodapalooza

 

A) Bench Press: 10-8-6-4-2-2. Increase load each set

 

B) EMOM 20:

  • Min 1: Row 150-200m
  • Min 2: 4-8 HSPU
  • Min 3: 10-12 TTB
  • Min 4:  6-8 DB Snatch

 

C) 3 Rounds For Time (FAST)

  • 14 KB Swings 53/35***
  • 7 Burpees

****Do NOT Drop the bell from overhead. (No Rep!)

WOD – Wednesday – 02/11/15

WOD – Wednesday – 02/11/15

Camille High Five CF Games Champ

 

A) 3 Rounds NOT For Time:

  • 100m run
  • 8 front squats – empty bar (Don’t drop empty bar)
  • 8 push press
  • 1 Rope Climb

 

B) Find 2 Rm Thruster (from rack) – 10 Minutes.

 

C) For Time:

  • 20 Thrusters 95/65
  • 200m Run
  • 20 wallballs
  • 200m Run
  • 20 jumping squats
  • 200m Run
  • 20 Front Rack Alternating lunges 95/65
  • 200m run
  • 20 front squats 95/65
  • 200m run

WOD – Tuesday – 02/10/15

WOD – Tuesday – 02/10/15

Angel Running - I Will.

 

A) 2 Rounds NOT for Time - Any Order

  • 10 Muscle clean 45/35. (NO rebend in knees)
  • 100m Sled Push or Pull
  • 10 hollow Rocks

 

B) Build to heavy single: Power Clean

Post load.  Share bar if possible

*New athletes perform 2 light power cleans On The Minute for 10 Minutes. No Post.

 

C) For reps: (12 Minute Time Cap)*

  • 15 Deadlifts 225/155
  • 20 Push-ups
  • 30 Double Unders (scale to 60 singles)
  • 800m Run
  •   Max power cleans in remaining time 135/95  (score will be total power cleans)

*Everybody needs to do power cleans. Scale accordingly….including the run

WOD – Monday – 02/09/15

WOD – Monday – 02/09/15

Alex Clean with tonge cult classic

 

A) EMOM 9:

  • Min 1: 20-30 Dubs
  • Min 2: 6-8 HSPU  OR 30 sec HS Hold. OR DB Press. Or 10m HS Walk.
  • Min 3: 8 Hawiian Squats - each leg (use a post)

 

B1) 5×3 Back Squats*

B2) 5×3 Box Jumps

Alternate between B1 and B2 for 5 sets. Increase weight on backquats each sets.

Increase height on box jumps if possible. Use plates to adjust height.

*start at about 60% and finish at about 85%

 

C) 3 Rounds For Time:

  • 21 Push-Press 95/65
  • 15 Pull-ups
  • 9 Burpees

Cash Out 400m Run

WOD – Friday – 02/06/15

WOD – Friday – 02/06/15

Girl Thruster - backside

 

BENCHMARK FRIDAY

A) 2 Rounds NOT For Time:

  • Inch Worms
  • 15 Air Squats (Hold last squat for 20 seconds at rock bottom)
  • 10 Empty Bar Push-Press

 

B) 5 Minutes mobility Coaches Choice

 

C) BENCHMARK FRIDAY………’KALSU’ (30 Min Time Cap)

  • 100 Thrusters For Time 135/95.  Perform 5 burpees at the top of every minute.

Scale as needed. The goal is to finish. Pace yourself. If you do an avg of 3.3 thrusters per round you will finish on time.

If you can do 4 thrusters per round (minute), you will finish in 25 minutes. 5 Thrusters = 20 minutes.

*Tip: don’t do thrusters until the last second. Stop short to give a rest for the burpees.

WOD – Thursday – 02/05/15

WOD – Thursday – 02/05/15

Niel M Rope Climb

 

A) Weighted Push-up. Use a partner (or 2) to stack weight on your back.

If unable to do a strict push-up, perform 7×7 scaled push-ups

 

B) AMRAP 3:

  • 20m Shuttle Sprints. 2 hand touch on ground. Max reps

 

C) AMRAP 15:

  • 15 KB Swings 53/35
  • 15 Wallball 20/14
  • 6 HSPU OR 3 Wall Climbs (scale to 6 wtf’s)
  • 100m Run
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