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Archive for the WOD Category

WOD – Friday – 09/05/14

WOD – Friday – 09/05/14

Froning Rope Climb 2014

A) Skill work and coaches review of all movements
B) 4 Rounds For Time:
Advanced (Competitors)
5 Clusters 155/105
4 Muscle Ups   (Ladies do 3 muscle-ups)
3 Wall Climbs
2 Snatch 155/105
1 Rope Climb (any time during round).
Intermediate
5 Clusters 115/85
6 pullups + 6 dips   (scale to ring rows & pushups)
3 Wall Climbs (scale to 6 wtf’s)
2 Snatch 115/85
1 Rope Climb (any time during round). Scale to 2 planks
Designate score with either a A or I. Either one can receive an Rx if done as prescribed.

WOD – Thursday – 09/04/14

WOD – Thursday – 09/04/14

Monique fake snatch

A) Overhead Squad (OHS)
5 sets of 3 reps with 3 second pause at bottom.
       stay within comfort zone. Do not post load
*Start with a half Squat. Stay on heels. Send the hips back when you start your squat.
   Keep arms locked and shoulders active at all times.
B) 4 RFT:
400m Run*
15 Toes to bar
20 Wallballs 20/14
1 Rope Climb (scale to 2 planks) – can be done any time during the round
*If raining outside, sub 400m run to either a ’500m row’ or ’100 dubs’ or

’25 mountain climbers + 25 jumping jacks’

   Pick your poison! (if you pick mountain climbers, get your foot up by your hand!!)

WOD – Wednesday – 09/03/14

WOD – Wednesday – 09/03/14

Group pic of class

 

A) Build to a Heavy Set: (12 Minute time cap)
Snatch + Hang Snatch. (2 Second pause at the knee on the snatch)
B) AMRAP 6:
- 15 STO 135/95
- 15 Box Jumps 24/20 (Games Std AND Step Down)
- 30 Double Unders (Scale to 30 attempts, unless completely out of the question, then 60 singles)
REST 3 MINUTES
C) AMRAP 4:
- 15 STO 135/95
- 15 Box Jumps 24/20 (Games Std AND Step Down)
- 30 Double Unders (Scale to 30 attempts, unless completely out of the question, then 60 singles)

WOD – Tuesday – 09/02/14

WOD – Tuesday – 09/02/14

Corey, Sarah, Derek Jaci

A) Front Squat
10-8-6-4-2-2-2
Post load for heavy double. Add weight each set.
   Suggested % for each set: 50%, 55, 65, 75, 85, 90, 94+
B) AMRAP 8
7 Squat Cleans 135/95
20 Lateral bar hops. (2 feet take off, 2 feet land.) (scale to Abmat instead of barbell)

WOD – Monday (Labor Day) 09/01/14

WOD – Monday (Labor Day) 09/01/14

Labor Day

Classes times are as follows:

8am bootcamp

9am & 10am CrossFit

 

3 Rounds For Time:
15 pull-ups
20 Burpees
15 Sumo Deadlift High Pulls 53/35
400m Run
 

*RX+ do C2b and 70/53 on High pulls

  ** A barbell can be used for High Pulls if not enough kettlebells
  ***Note: On the High Pull, the arms should not bend until the hips are at full extension.

WOD – Friday – 08/29/14

WOD – Friday – 08/29/14

Aline split jerk 155

Monday Labor Day Hours: 9 & 10.  (Bootcamp at 8am)

 

A) Build to max weighted pullup in 10 mins.
   if you can not do a strict pullup; EMOM 10 of 5-7 ring rows (slowly)
 

 

B) 5 RFT:
5 Power Snatch 135/95
7 HSPU
9 Back Squat 135/95

WOD – Thursday – 08/28/14

WOD – Thursday – 08/28/14

Ian 275 P clean

 

A) Overhead Squad (OHS)
 5 sets of 3 reps with 3 second pause at bottom.
       stay within comfort zone. Do not post load
 
B) 4 RFT:
400m Run
20 Abmat Sit-ups
50 Double Unders (scale to 100 singles or 30 failed double under attempts)
1 rope climb (to be performed at any time each round)

WOD – Wednesday – 08/27/14

WOD – Wednesday – 08/27/14

Sarah F at Bacon

A) Shoulder Press:
Build to Max Load, then 2 sets of 5 reps @ 75-80%
   (no dip-drive. Resist the temptation to push press)
 

 

B) ‘Jackie’   (For Time):
- Row 1,000 Meters
- 50 Thrusters 45/35
- 30 Pull-ups

WOD – Tuesday – 08/26/14

WOD – Tuesday – 08/26/14

Nicole, Britt & Em Crush 2014

A) Find 1 rep-max power clean in exactly 12 minutes
 (coaches set timer. Record loads)
REST exactly 2 minutes
B) AMRAP 8:
Max Rep Power Cleans @ 90% of 1RM from Part A
C) Cool down with 6-8 Minutes of light rowing or Airdyne + stretch

WOD – Monday – 08/25/14

WOD – Monday – 08/25/14

Squad 1st place Crush 2014

A) Back Squats: Build to heavy set of 3 reps. (15 Min time cap)

 

B) 6 Rounds For Time, or 25 Min AMRAP:

  • Run 400m
  • 10 Burpees
  • 10 KB Swings 53/35

(If you hit 6 rounds, stop and record time. otherwise get as far as you can in 25 minutes. If AMRAP, score run as 1)

 

Great results by our athletes at Crush Games, including a first place and 3rd place finish. More details and pictures coming soon!

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Today’s WOD

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