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Archive for the WOD Category

WOD – Tuesday – 01/27/15

WOD – Tuesday – 01/27/15

Danielle Szpin Rope Climb

 

A) 2 Rounds NOT for Time - Any Order

  • 10 Ring Rows – tight plank – no bend in legs.
  • 20 Mountain Climbers – get foot by hand
  • 20 Jumping Squats

 

B) Back Squat - Same as last Tuesday.

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

 

C) For Time:

800m Run Buy in, then, 2 Rounds of:

  • 20 Box Jumps 24/20
  • 20 TTB

Cash out with 75 Dubs or 150 singles.

WOD – Monday – 01/26/15

WOD – Monday – 01/26/15

Monique Box Jump

 

Congrats To Derek, Vince, Danielle & Monique for making the Orlando Outlaws Team this weekend in the SAGL. Way to kill it. Here’s Monique Williams with a 52″ Box Jump at the combine.

 

A) 3 Rounds NOT For Time: – Any Order – 10 Min Cap

  • 1-2 Rope Climbs
  • 20′ Hand Stand Walk OR 30 Sec HS Hold OR Overhead Plate Hold
  • 16 Walking Lunges

 

 

B) Clean & Jerk Complex x 6 Sets:

  • 1 Clean + 1 Hang Clean + 1 Jerk

Cleans Should be full. Post Heaviest Successful Set.

Start first Set at about 65% of Max C&J. – Share a bar if possible.

 

C) For Time:

  • 30 KB Swings 53/35
  • 20 burpees10 HSPU
  • 400m Run
  • 10 HSPU
  • 20 burpees
  • 30 KB Swings 53/35

WOD – Friday – 01/23/15

WOD – Friday – 01/23/15

Big guy snatching

 

Benchmark Friday….

 

A) Every 90 seconds x 8 sets perform the following complex:

  • 1 Snatch Pull + Snatch.

Start at 60% and Increase weight

 

B) Isabelle – 30 Snatch for Time. 135/95. (Full or Power is fine)

 

C) 1,500m Cool down Row

 

WOD – Thursday – 01/22/15

WOD – Thursday – 01/22/15

Klokov Lifting Girls OH

 

A) Hip & Hamstring stretch by coach

 

B) Death by 10 Meters

  • Min 1: Run 10m
  • Min 2: Run 20m
  • Min 3: Run 30m
  • Min 4: Run 40m

Continue pattern as long as possible. 10m shuttle sprints

 

C) 21-15-9

KB Swings 70/53 (overhead)

Burpee Box Jump Overs 24/20

 

WOD – Wednesday – 01/21/15

WOD – Wednesday – 01/21/15

WZA Arial Pic

 

A) EMOM 9:

  • Min 1: 20m Bear Crawl
  • Min 2: 7 burpees + 7 Box Jumps
  • Min 3: 20 Russian Twists 20/14

 

B) Bench Press:4 x 4. Increasing.

Post heaviest set of 4. (Take 2-3 warm-up sets first)

 

C) AMRAP 15: ‘Shoulder Smoker’

  • 5 Push Press 115/75
  • 7 Ring Dips
  • 9 Push-Ups (Hand Release)
  • 40 double Unders (scale to 80 singles)

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)
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