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Archive for the WOD Category

WOD – Tuesday – 01/20/15

WOD – Tuesday – 01/20/15

Lauren Fisher L-Sit

 

Lauren Fisher holds an L-Sit after her swim, at Wodapalooza.

 

A) 2 Rounds NOT for Time – Any Order

  • 1 Rope Climb
  • 10 GHD’s or 10 Hollow Rocks
  • 10 DB Hang Squat Clean Thrusters – chose weight

 

B) Back Squat

  • 3 @ 70%
  • 3 @ 80%
  • 2 @ 90%
  • Rest 2 Minutes
  • 12 @ 65%

 

C) AMRAP 7:

  • 12 KB Snatch (6 each arm) 53/35
  • 18 Wallball
  • 100m Run

WOD – Monday – 01/19/15

WOD – Monday – 01/19/15

Alex DB Snatch WODAPALOOZA

 

Awesome performances this weekend at the biggest CrossFit competition in the world outside of  The CrossFit Games!

A) EMOM 9:

  • Min 1: 8-10 TTB
  • Min 2: 30 seconds of Double Unders – OR 40 Dubs. Whichever comes first
  • Min 3: 8-10 Ring Rows 21×1*

*2 1×1 = 2 second negative, 1 second pause, pull to chest, 1 second pause at top

 

B) AMRAP 20:

  • 20 Burpee over Barbell
  • 20 Pullups
  • 20 Power Cleans 135/95

WOD – Saturday – 01/17/15

WOD – Saturday – 01/17/15

Mickey Beach WOD

 

Coach Mickey says get your butt out here!!

4 Rounds For Time: (28 min time cap)

  • 400m Run
  • 18 Box Jumps 24/20
  • 15 KB Swings 53/35
  • 12 Thrusters 95/65
  • 9 Pull-ups

If you cap out, score rounds plus reps. Score the 400m run as 1 rep.

WOD – Friday – 01/16/15

WOD – Friday – 01/16/15

Sam Briggs WODAPALOOZA

 

Sam Briggs is one of the many Games Athletes you’ll see this weekend at WODAPALOOZA MIAMI

 

A) 2 Rounds NOT For Time:

  • 100m Run
  • 10 Burpees
  • 15 KB Swings
  • 20 Wallballs

B) CHIEF: Max rounds in 3 minutes of:

  • 3 Power Cleans 135/95 
  • 6 Push-ups
  • 9 Squats

Rest 1 minute. Repeat for a total of 5 cycles.

Post rounds completed for each of the 5 cycles.

(score your rounds on paper and give to your coach at the end)

WOD – Thursday – 01/15/15

WOD – Thursday – 01/15/15

Andrea Ager Wodapalooza

 

Andrea Ager is one of the many athletes you’ll see this weekend at Wodapalooza Miami

 

A) Coaches Choice Warm-up

 

B) Bench Press: Find 1 RM 

Use a spotter.

 

C) 4 Rounds For Time (16 Minute Time Cap)

  • 15 burpees over plate (jump to other side)
  • 15 TTB
  • 100m Plate Carry 45/25 (Can carry any way…Use your same plate as burpees)

WOD – Wednesday – 01/14/15

WOD – Wednesday – 01/14/15

WODAPALOOZA Image

 

Click the following link for more info on the HUGE upcoming CrossFit competition this weekend at Miami in beautiful Bayfront Park. Almost all of your coaches will be competing so come out and show your support!!  http://wodapaloozamiami.com

 

 

A) 2 Rounds NOT For Time:

  • 20m Bear Crawl
  • 12 SDHP 53/35
  • 4 Muscle-ups or 8 C2B Pull-ups, or 12 Pull-ups or 12 Ring Rows

 

B) Deadlifts:

  • 10 reps at 50%
  • 8 reps at 60%
  • 6 reps at 70%
  • 4 reps at 75%
  • 2 reps at 85%

 

C) 4 Rounds for time: (19 Min time cap)

  • 4 hang cleans 155/105
  • 8 front squats 155/105
  • 400m Run

WOD – Tuesday – 01/13/15

WOD – Tuesday – 01/13/15

2015 Open Image w MU   A) EMOM 12:

  • Min 1: 10 V-ups
  • Min 2: 1-2 Rope climbs, or 2-3 planks
  • Min 3: 5-8 HSPU
  • Min 4: 4 Man makers  45/25-ish

(stagger starting points with class as to not bottleneck on ropes)   B) AMRAP 7:

  • 5 Hang Snatch 95/65*
  • 25 Double Unders (scale to 50 singles)

*RX+ do 135/95   Rest 5 Minutes   C) AMRAP 7:

  • 10 KB Swings 53/35*
  • 10 Box Jumps – Games Std – 24/20*

*RX+ do 70/53 and 30/24

WOD – Monday – 01/12/15

WOD – Monday – 01/12/15

Josh Bridges 2015 Open

 

The Open is coming… http://games.crossfit.com/article/2015-reebok-crossfit-games-season-schedule

 

A) 3 sets for reps. 30 seconds on, 30 seconds rest

  • pullups*
  • situps
  • pushups
  • squats*

keep track of reps. Post score as one total score.

*RX+ Do C2B Pull-ups and Pistols

 

B) Cluster (Squat Clean Thruster)

10 minutes to build to heavy single.

The movement must finish with a push press (not a jerk)

 

C) 9-1

  • Thrusters 115/75
  • Burpee over bar
  • TTB

WOD – Friday – 01/09/15

WOD – Friday – 01/09/15

Snatch

 

A) 3 Rounds NOT For Time

  • 8 Strict muscle snatch* 45/35
  • 8 OHS 45/35
  • 100m Sled Push or Pull…choose weight
  • 10-15 Push-ups

Rest as needed

 

B) 4 Rounds For Time:

  • 10 Power Snatch 95/65  (RX+ do 135/95)
  • 30 Double Unders (scale to 60 singles)
  • 200m Plate carry 45/25  (can carry plate any way)

Rest exactly 1 Minute between Rounds

WOD – Thursday – 01/08/15

WOD – Thursday – 01/08/15

Kelly - name tag

 

Benchmark Thursday….KELLY 

5 Rounds For Time:

  • 400m Run
  • 30 Box Jumps 24/20
  • 30 Wallball 20/14
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