CrossFit WOD, January 19, 2020

By | WOD

Sunday

Warm-up
Warm-up
AMRAP x 5 MINUTES
10 Alt. Sampson Stretches
10 Curtsey Squats
5 Inch Worms + Push-Up
10 Up-Downs

Partner Strength
Clean and Jerk (3-3-3)
IN TEAMS OF 2…

3-3-3
Clean & Jerk*

*P1 completes 3 Clean & Jerk then P2 completes 3 Clean & Jerk for 1 Set, then build and complete sets 2 & 3.

(Score is Weight)

Partner Workout
Metcon (Time)
IN TEAMS OF 2…

FOR TIME
120 Wall Balls
60 Clean & Jerk (135/95)|(95/65)
120 Wall Balls
40 Clean & Jerk

*P1 works while P2 rests. Workout must be completed in order. Split reps any way.

(Score is Time)

CrossFit WOD, January 18, 2020

By | WOD

Saturday

Warm-up
Warm-up
2:00 Bike (every :30 bump up the pace- start out EZ and finish with a HARD effort)

Then…
3 ROUNDS:
10 Alt Box Step Ups
10/10 Single Arm DB Deadlifts
10/10 Single Arm DB Bent Over Rows

Workout
Metcon (AMRAP – Rounds and Reps)
ON A 10:00 RUNNING CLOCK…
Max Cal Bike*

*Every 2:00 including 3,2,1 go..perform 10 Up-Downs

-Rest 3:00-

AMRAP x 10 MINUTES
10 Box Jumps (24/20)
10 DB Bent Over Row (50/35)|(35/20)

(Score is Rounds + Reps — Add Cals to Reps)

Cool Down
Warm-up
FOR RECOVERY
8:00 of Flow Yoga or Stretching

CrossFit WOD, January 17, 2020

By | WOD

Friday

Warm-up
Warm-up
3-4 ROUNDS w/ Single KB…

10 KB Romanian DL
5/5 Single Arm KB Bent Over Rows
:15 L arm FR Hold
:15 L arm OH Hold
:15 R arm FR Hold
:15 R arm OH Hold
10 "Strict Burpees"

*Strict Burpee = Air Squat Down + Sprawl Back + Push-up + Sprawl Up + Air Squat Up…

Skill
Warm-up
ON A 12:00 RUNNING CLOCK…
8:00 – Practice Kipping HSPU Breakdown
4:00 – Practice Tempo DL Drill w/ Empty Barbell

(No Measure)

Workout
Diane (Time)
21-15-9
Deadlifts, 225# / 155#
Handstand Push-ups

Finisher
Metcon
"TABATA"

8 ROUNDS, :20 ON / :10 OFF
MOVT 1 – Russian Twist
MOVT 2 – Slow Tuck-Ups

*Alternate movements for 8 Rounds total.

CrossFit WOD, January 16, 2020

By | WOD

Thursday

Warm-up
Warm-up
400m Team Run

2 ROUNDS
1:00 Mountain Climbers
1:00 Jumping Jacks
1:00 Groiners (Twist Optional)
1:00 Hollow Rocks
1:00 Alt. Sit-Thrus

2 ROUNDS
10 Scap Pull-Ups
5 False Grip Ring Rows
10 DB Deadlift
10 Lunges

Workout
Metcon (AMRAP – Rounds and Reps)
AMRAP x 18 MINUTES
6 Ring Muscle-Ups
18 DB Hang Power Cleans (50/35)|(35/20)
36 Forward Lunges

(Score is Rounds + Reps)

CrossFit WOD, January 15, 2020

By | WOD

Wednesday

Warm-up
Warm-up
Bike @ Moderate Pace for 2:00

1 ROUND
8 Up-Downs
8 Cossack Squats
8 PVC Pass Through
8 PVC Back Rack Squat

Into…

1 ROUND
6 Burpees
6 PVC Lunge Pass Through
6 PVC Overhead Squat
6 PVC Snatch Grip Sots Press

Strength
Metcon (Weight)
ON A 15:00 RUNNING CLOCK…
Build to a Heavy Set of the Complex:

1 Power Snatch + 1 Squat Snatch + 1 Overhead Squat

(Score is Weight)

Workout
Metcon (AMRAP – Reps)
EMOM x 4 MINUTES
5 Burpees then Max Reps of Squat Snatch (95/65)|(65/45)

-Rest 2:00-

EMOM x 4 MINUTES
5 Burpees then Max Reps of Squat Snatch (95/65)|(65/45)

(Score is Reps)

CrossFit WOD, January 14, 2020

By | WOD

Tuesday

Warm-up
Warm-up
3 ROUNDS
:30 Row (Moderate)
:30 Swinging Arm Crosses
:30 Arms Up & Back
:15 Doorway Stretch / Each Side
10 Push-Up Negative to Downward Dog

Into…

TABATA (8 ROUNDS :20 ON/:10 OFF)
R1 & R2 Right Leg Single Unders
R3 & R4 Left Leg Single Unders
R5 – R8 Single Unders

Workout
Metcon (Time)
4 ROUNDS FOR TIME
75 Double Unders
500/450m Row
25 Hand Release Push-ups

(Score is Time)

Finisher
Metcon
3 SETS
25 Empty Barbell Curls
25 Glute Bridge-Ups

(No Measure)

CrossFit WOD, January 13, 2020

By | WOD

Monday

Warm-up
Warm-up
2:00 EZ Warm-up on the Bike or Rower…

Into…

2 ROUNDS
:30 Active Deadhang
10 Scap Pull Ups
:30 Hollow Hold
10 Bootstrapper Squats

Into…

2 ROUNDS
10 Kip Swings
10 Tuck-Ups
10 Alt Groiners
10 Russian KB Swings

Into..

EMOM x 3 MINUTES
15 Air Squats
10 Burpees

Skill
Warm-up
3 SETS FOR QUALITY*
3 Kip Swings + 3 Kip Swings & Knees Up + 3 Toes to Bar

*Goal of this session is to practice progression, cycling, and connecting reps. Reduce reps as needed to complete the 3 movements.

(No Measure)

Workout
Metcon (4 Rounds for reps)
"TABATA"

8 ROUNDS, :20 ON / :10 OFF
TABATA 1 – Russian KB Swing (53/35)|(35/26)
TABATA 2 – Air Squat
TABATA 3 – Toes to Bar or Reverse Crunch
TABATA 4 – Slam Ball (20/10)

-1:00 Rest b/t Tabatas-

(Score is Each Round for Reps)

CrossFit WOD, January 12, 2020

By | WOD

Sunday

Warm-up
Warm-up
1 ROUND…
10 Groiners
10 Bootstraps
10 Thoracic Rotations/Side

-into-

AMRAP x 6 MINUTES
10 PVC Pass Thrus
10 Box Step Ups
10 BB Goodmornings
10 Up Downs

Extended Warm-up
Warm-up
3 SETS FOR QUALITY*
5-7 Down + Finish
5-7 Elbows High + Outside
5-7 Muscle Snatch
5-7 Snatch Drops
5-7 Hang Snatch

*With PVC or Empty Barbell

-Rest as Needed b/t Sets-

(No Measure)

Workout
Metcon (Time)
FOR TIME
18-12-6
Up-Down + Box Jump Over (24/20)
Hang Power Snatch (115/75)|(75/55)

-Rest 2:00-

6-12-18
Up-Down + Box Jump Over (24/20)
Hang Power Snatch (115/75)|(75/55)

(Score is Time)

CrossFit WOD, January 11, 2020

By | WOD

Saturday

Warm-up
Warm-up
400m Run/Bike/Row

Then Partner Warm-up w/ Wall Ball
(Partners stand facing each other with space between to throw the ball)

2 ROUNDS…
10 Partner Plank Ball Rolls
10 Partner Wall Balls
10 Synchro Mirror Burpees*

Partner Workout
Metcon (AMRAP – Rounds and Reps)
IN TEAMS OF 2…

AMRAP x 20 MINUTES*
Partner 1 Completes…
100m Run
12 Wall Balls (20/14)|(14/10)
6 Burpees

While Partner 2…
Rests

P1 completes a full round while P2 rests then switch.

(Score is Rounds + Reps)

Finisher
Metcon
NOT FOR TIME
100 Alt. Partner Plank "Hi-Fives"*

*Set-up so that both arms reach and connect at extension for the hi-five.

(No Measure)

CrossFit WOD, January 10, 2020

By | WOD

Friday

Warm-up
Warm-up
ON A 6:00 RUNNING CLOCK…
1:00 EZ Pace Row
1:00 Groiner L + Groiner R + Push-up
1:00 Moderate Pace Row
1:00 Bootstrapper Squats
1:00 Tough Pace Row
1:00 Push-up Plank

-Walking Rest 1:00-

AMRAP x 4 MINUTES — Light DBs Needed!
8 DB Bent Over Row
6 DB Strict Press
4 DB Ground to Overhead
2 DB OH Lunge (Hold in either single or double overhead)

Workout
Metcon (AMRAP – Reps)
EMOM x 21 MINUTES
MIN 1 – Max Reps of DB "Bear Complex" (50/35)|(35/20)*
MIN 2 – 2 "No Jump" Rope Climbs**
MIN 3 – 20/15 Cal Row

*1 Rep of DB Bear Complex is…
1 Hang Power Clean
1 Front Squat
1 Push Press
1 Front Squat
1 Push Press

**For the Rope Climb, no big jump into the rope. Start climb with feet planted.

(Score is Reps)

Cool Down
Warm-up
FOR RECOVERY
5:00 Flow Stretching

(No Measure)

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