WOD / BLOG

Maniac Monday

A1. Back Squat – 80% of Max – 6 sets of 4 Rest: 2-3min-ish per set WOD: “Helen” 3RFT Run 400m 21 KB Swings (55M/35F) 12 Pull-ups

Saturday Two's

“Devil of Ramadi V2” 4 Rounds for Time (with a Partner) 8 Man Makers (50/35 lb) / Plank Hold 20 Deadlifts (275/205 lb) / Wall Sit 24 One-Arm Dumbbell Thrusters (50/30 lb) / Scissor Kicks Cash out: 500 Double-Unders / Row With a running clock Partner A starts the man makers while Partner B holds plank. Partner A may not start a rep until partner B is working. Partition the work as needed, but both partners must work at the same time. Partners may switch positions at will. Once the man makers are complete, either partner may start the deadlifts, and so on. There is no work requirement (eg: meters or calories) on the final row.

TGIF WOD

Warm: 3 Round NFT: 500 M Row 50 Jump Rope 1 small lap WOD: “Blackjack” For Time 20 Push-Ups, 1 Sit-Ups 19 Push-Ups, 2 Sit-Ups 18 Push-Ups, 3 Sit-Ups ...continue this pattern until... 2 Push-Ups, 19 Sit-Ups 1 Push-Ups, 20 Sit-Ups Each round totals 21 reps (push-ups descending from 20, sit-ups ascending from 1) for a total of 441 reps in the workout.

Thursty Thursday

Strength/Skill: A1. Back Squat – 80% of Max – 6 sets of 2 Rest: 2-3min-ish per set Wod: 3RFT 400m run or row – your choice 10 Toes to Bar 40 Walking Lunges with KBs or DBs

Wednesday WOD

Strength/Skill: A1. Behind the Neck BB Press – Strict 5 sets of 7. Tempo 20x0 (Bet you never do sets of 7… so you probably just PR’d) A2. Chin Up (Palms facing you grip) 5 sets of 7. Tempo 20x0 Use partner to assist if needed. WOD: 10, 9, 8, 7, 6, 5, 4, 3, 2, 1 Handstand Push Ups Small Lap Run Run (1 lap per round)

Tuesday Work

Strength/Skill: A1. Deadlift 5x3 Wod: 12 – 9 – 7 Thruster (95M/65F) KB Swing (75M/55F)

Monday, Do it Again!

Strength/Skill: A1. Back Squat – 80% of Max – 6 sets of 3 Rest: 2-3min-ish per set Wod: “Cindy” 5 Pull-ups, 10 Push-ups, 15 Squats (20 min AMRAP)

Saturdays Are for Friends

WOD W/ A Partner 7 Rounds For Time 400 meter Run (Both partners run together) 29 Back Squats 20 Push Press RX- 135/95 F- 115/75 Partners split up workload however they want. One partner works the other rests

Thursday Thrive

Strength/Skill: A1. Back Squat – 80% of Max – 6 sets of 2 Rest: 2-3min-ish per set WOD: 21 minutes of fun 12 Burpee over Box – on min 1 – rest till then end of the minute 15 KB Swing – on min 2 – rest till then end of the minute 30 DU – on min 3 – rest till then end of the minute

Heavy Wednesday

Strength/Skill: A1. Deadlift 5x5 WOD: 12 – 9 – 7 Push Press 135/95 Box Ups Pull Ups

Tuesday Work

Strength/Skill: A1. Behind the Neck BB Press – Strict 4 sets of 8. Tempo 20x0 A2. Chin Up (Palms facing you grip) 4 sets of 8. Tempo 20x0 Use partner to assist if needed. WOD: 7 min AMRAP 50 DU 2 Muscle Ups (or 4 ring dips if you’re working on MUs)

1st Day of Strength

Strength/Skill: A1. Work up to a heavy Back squat to use the next few weeks. Take 30 minutes Rest: 2-3min-ish per heavy set Wod: “Randy” 75 Snatches for Time (75M/55F)

Superhero Saturday

“The Batman” For Time: Buy-In: 100 Air Squats 50-40-30-20-10 Reps Box Jumps (30/24 in) Wall Ball Shots (20/14 lb) Kettlebell Swings (24/16 kg) 200 meter Run Option for above rounds: weighted vest Buy-Out: 4 Rounds of 5 Deadlifts (80% max)

DT For Friday!

DT 5 Rounds For Time 12 Deadlifts 9 Hang Power Cleans 6 Push Jerks RX-155/105 F- 135/85 L- 115/65

Thursday WORKS

Warm: “Baseline” 500 m Row 40 Air Squat 30 sit up 20 push up 10 pull up WOD: 12EMOM 10 Cal Row 10 Ring Dips 10 Total Pistols

Jump Over the Hump

Warm: 4 Rounds Jumping squats x 10 Push up x 10 :45 second rest between rounds Skill: Thruster WOD: 21-15-9 Thrusters - Rx 75/55 F- Bar Box Over Burpees

Taking Back Tuesday

Warm: 1 small Lap :90 Rest 1 Big Lap :90 Rest 1 Big Lap :90 Rest 1 Small Lap Strength Front Squat 10-8-6-4-2-1 Working up to 1 RM

Monday Got Me Like!

Warm: Ring Rows x 5 Air Squat x 10 Sit ups x 15 6 Rounds Skill: Pull Up WOD: “Cindy” 20 AMRAP 5 Pull Up 10 Push Up 15 Air Squat

Saturday in the Great Outdoors

All CrossFit Classes will be in the form of a Hike on Camelback Mountain. !0AM Yoga will still be a the gym. We will be meeting at the gym at 7AM to be on the mountain by 7:30AM.

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