WOD / BLOG

Satterall

“Adderall” 0:00 – 10:00 – 1 Mile Run, Max Clean and Jerks (135/95) 10:00 – 13:00 – Rest 13:00 – 20:00 – 800 Meter Run, Max Power Snatch (115/80) 20:00 – 23:00 – Rest 23:00 – 27:00 – 400 Meter Run, Max Thrusters (95/65)

Thursday.......I Think

Strength: EMOM: 10:00: 2x Clean @ 60% WOD: 25-20-15-10-5: Cal. On Air bike/ Rower Slam Ball Rx- 25/20  F- 20/14 2x Double Under  (3:1 Singles)

Working those Humps

Strength Front Squat 2×4 @ 70% 2×3 @ 75% 2×2 @ 80% WOD: 3 Rounds For Time: 27/21 Calorie Row 21 Pull-ups 15 Burpee Box Jump Overs

Taking it to Tuesday

Deadlift 3×3 @ 80% 3×2 @ 85% 3×1 @ 90% Rest as needed between sets. Body Armor 3×10 Single Arm Dumbbell Bench Press (Each Side) 3×10 Single Arm Dumbbell Overhead Press (Each Side) After each set, complete 15 GHD Sit-ups off bench

Comin in to Monday Like....

Back Squat 3 Sets of 9 @ 65% of 1 RM *After each set, Complete max effort Unbroken Double Unders “E-Brake” 3 Rounds For Time: 400 Meter Run (Big Lap) 20 Dumbbell Snatches Rx-50/35 F- 40/25 20/15 Calorie Bike or Row

TEAM WOD ASSEMBLE!!!!

WOD: Teams of 3 AMRAP 25: 40 Chest to Bar Pull-Ups 50 Barbell-Facing Burpees 60 Thrusters Round 1 – 75/55 Round 2 – 95/65 Round 3 – 115/80 Round 4 – 135/95 Round 5 – 155/105 (AMRAP in time remaining)

Freaky Friday

“Boat Race” 3 Rounds For Time: 500 Meter Row 400 Meter Run Rest 3 Minutes Between Rounds. Clean and Jerk Alternating On the Minute x 10 (5 Rounds): Even Minutes – 3-Position Squat Clean Odd Minutes – 2 Push Jerks + 1 Split Jerk

Cleaning Up Thursday

Skill: Pull Up Strength: 3 x complex of - 1 deadlift + 1 hang power clean + 1 front squat + 1 squat clean Going up in weight Remaining class time to find 1 RM Clean (power or squat)

Whipping Wednesday

Skill: Double Unders WOD: Midline Conditioning 3 Rounds For Time: 100 Double-Unders (2:1 singles) 50 Sit-ups

Push/Pull Tuesday

Strenf: Tempo Deadlift 7 X 3 Regular pull off ground, 5 second negative (00X5) WOD: Conditioning For Time: 200 Meter Run, 21 Deadlifts 200 Meter Run, 18 Handstand Push-ups 200 Meter Run, 15 Deadlifts 200 Meter Run, 12 Handstand Push-ups 200 Meter Run, 9 Deadlifts 200 Meter Run, 6 Handstand Push-ups Rx- 225/155 F- 185/115

Monyay Here We Come!

Strength: Snatch Complex 6 Sets, On the 2:00: Power Snatch + Hang Squat Snatch + Squat Snatch WOD: Conditioning 3 Rounds For Time: 60 Air Squats Small lap 15 Hang Power Cleans Rx-115/85

Saturday Fitness

“Professor Chaos” For Time: 30 Chest to Bar Pull-Ups Scottsdale Road Run 15 Power Snatches (135/95) Scottsdale Road Run 15 Power Snatches (135/95) Scottsdale Road Run 30 Chest to Bar Pull-Ups

Friday Strong

Strength Clean and Jerk Complex On the 2:00 x 7: Hang Power Clean Hang Squat Clean Push Jerk Split Jerk WOD: “Go Fish” For Time: 1,000 Meter Row Directly into… 3 Rounds: 21 Deadlifts 135/95 15 Barbell-Facing Burpees 9 Push Jerks 135/95

Thursday Thrusters

Strength: Thruster 3-Rep Heavy (From Ground) WOD: “Flash Flood” 2 Rounds For Time: 400 Meter Run 21 Thrusters (95/65)

Wednesday Gonna Make Ya!

Skill: Strict Handstand Push-ups 20 Repetitions ~Rest 1 Minute 17 Repetitions ~Rest 1 Minute 14 Repetitions ~Rest 1 Minute 11 Repetitions WOD: “Criss Cross” AMRAP 15: 30 Double Unders 15 Power Cleans (115/80) 30 Double Unders 15 Toes to Bar

9/11 Never Forget!

Warm: Movement Prep WOD: For Time 2001 meter Row 11 Box Jumps 30/24 11 Thrusters 125/85 11 Chest-to-Bar Pull-Ups 11 Power Cleans 170/115 11 Handstand Push-Ups 11 Kettlebell Swings 55/35 11 Toes-to-Bar 11 Deadlifts 170/115 11 Push Jerks 110/75 2001 meter Row

Start Off Monday with A Bang

Strength: Power Snatch + Squat Snatch 1 Complex On the 2:00 x 5 Sets @ 82% WOD: “Lace Up” AMRAP 13: 60 Dumbbell Snatches (50/35) 50 Wallballs (20/14) 40/30 Calorie Row 30 Burpee Box Jumps (24/20) 10 Bar Muscle-ups or 13 Chest to Bar or 16 Pull Up or 20 Ring Row

Saturday is for Friends

Complete the WOD with a partner 60 Deadlifts 135/95 30 Burpees 60 Front Squats 135/95 30 Burpees 60 Push Press 135/95 30 Burpees 60 Clean & Jerk 135/95

Snatch the Weekend

Strength Hang Power Snatch On the Minute x 3 – 3 Hang Power Snatches On the Minute x 3 – 2 Hang Power Snatches On the Minute x 3 – 1 Hang Power Snatch Build throughout, finishing with a heavy single in the final minute of the EMOM. WOD “Daily Dozen” AMRAP 12: 12 Barbell Facing Burpees 9 Power Snatches (115/80) 6 Bar Muscle-ups or 12 Pull Ups or 15 Ring Row

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