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Archive for the WOD Category

WOD – Wednesday – 12/17/14

WOD – Wednesday – 12/17/14

ben smith 495 x 3 b squat

 

We will run One class this Saturday at 9:30am-11:00, with the Pot Luck to follow at 11am. The workout will be “12 WOD’s of Christmas”….but the movements will be a surprise! See you then!

 

HOLY LEG DAY!!

A) Back Squat   8 x 3 @ 80% (across)

(Do not post load)

 

B) EMOM 8:

5 Thursters 95/65 + 5 Burpee over bar

(No score)

 

REST 5 MINUTES

 

B) AMRAP 8:

  • 5 Power Snatch 95/65
  • 10 OHS 95/65 (Scale to back squats if unable to do ohs)
  • 100m Backwards Run

WOD – Tuesday – 12/16/14

WOD – Tuesday – 12/16/14

Spealler Box Jump

 

We will run One class this Saturday at 9:30am-11:00, with the Pot Luck to follow at 11am. The workout will be “12 WOD’s of Christmas”….but the movements will be a surprise! See you then!

 

A) 3 RNFT

  • 8 Good Mornings
  • 10 SDHP 53/35
  • 12 Kip swings from pull-up bar

 

A) Build to a 85% Power Clean(12 Minute Cap)

-Quick transition to Part C

 

C) AMRAP 20

  • 5 Power Cleans 135/95
  • 7 TTB9 Box Jumps 24/20 (Games std)
  • 100m Run

WOD – Monday – 12/15/14

WOD – Monday – 12/15/14

bench_press_crossfit

 

We will run 1 Class this Saturday at 9:30am-11:00, with the Pot Luck to follow at 11am. The workout will be “12 WOD’s of Christmas”….but the movements will be a surprise! See you then!

 

A) Bench Press8 x 3 @ 80%

(Do not post load)- Try for a set every 60-90 seconds

 

B) 9 Rounds For Time – 22 Min Time Cap

  • 3 HSPU OR Wall-Walks
  • 6 Front Squats 155/105*
  • 9 Pull-ups20 Double Unders (scale to 40 singles)

* front squats should be unbroken each round…chose weight carefully

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

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