WOD / BLOG

Last Day of the Month

Skill: Handstand and HS Walk Practice 4 x 2 Wall Walks :05 Negative Handstand lowers 5 x 5 Hand Stand Balance and Shoulder taps WOD: 4 Rounds 400 M Run 24 (total) Dumbbell Snatches Pistols Rx- 20 F- 20 to a Bench L- 12 total

Hump Day

Strength: Box Squat 8 x 2 2 Sets at Each Percentage: 60-65-70-75% Back Squat 3 x 2 1 Set at Each Percentage: 83-85-87% “Frank the Tank” AMRAP 5: Buy-In: 50 Wallballs (20/14) 12 Deadlifts (185/135) 12 Lateral Barbell Burpees Rest 5 Minutes AMRAP 5: Buy-In: 35 Wallballs (20/14) 9 Deadlifts (225/155) 9 Lateral Barbell Burpees Rest 5 Minutes AMRAP 5: Buy-In: 20 Wallballs (20/14) 6 Deadlifts (275/185) 6 Lateral Barbell Burpees

Tuesday Full Circle

"Fuller Circle” For Time: 75/50 Calorie Bike or Row 125 Double-Unders (250 Singles) 2000 Meter Row 150 Double-Unders (250 Singles) 75/50 Calorie Bike or Row Midline 4 Rounds, Every 2 Minutes: 15 Toes to Bar or Knees to Bows Time Remaining: Max Plate Hold 45/35 No Rest Between Rounds. 8 Minute Running Clock

Monday Madness

Strength: Snatch On the Minute x 10 Snatch Deadlift + Floating Snatch (Pause in Start + Catch) WOD: “Double DT” 10 Rounds: 12 Deadlifts 9 Hang Power Cleans 6 Push Jerks Barbell: 115/85 F- 75/55

Team WOD Saturday

Teams of 3 For Time (30 Minute Time Cap): 2 Rounds: 30 Bar Facing Burpees 30 Hang Squat Cleans (95/65) 30 Toes to Bar 30 Thrusters (95/65) 150/100 Calorie Bike or Row 2 Rounds: 30 Bar Facing Burpees 30 Hang Squat Cleans (115/80) 30 Toes to Bar 30 Thrusters (115/80) 150/100 Calorie Bike or Row 2 Rounds: 30 Bar Facing Burpees 30 Hang Squat Cleans (135/95) 30 Toes to Bar 30 Thrusters (135/95)

Get your Weekend Legs

“Sea Legs” In a 15 Minute Window: 2 Rounds: 30/21 Calorie Row 25 Box Jump Overs (24/20) 20 Push Press 65/45 In Time Remaining… AMRAP- Push Ups Handstands Alternating On the Minute x 12: Minute 1: 50 Double Unders Minute 2: 12 HSPU or 50' walk

Wednesday Straight Fire

Strength: Front Squat 7 Sets of 2, On the 1:30: 1 Pause (3 seconds in bottom) 1 Regular Front Squat WOD: “Satans Whiskers” 3 Rounds: 10 Chest to Bar Pull-ups 10 Front Squats (165/110) 10 Barbell Facing Burpees

MLK Day All Day

“MLK Day” WOD For Time 63 Hang Cleans (85/65 lb) 64 Wall Ball Shots (20/14 lb) 64 Pull-Ups 65 Kettlebell Swings (1.5/1 pood) 68 Front Squats (85/65 lb) The significance of the rep scheme is as follows: cleans represents the year, 1963, when MLK delivered his famous "I have a dream" speech. The number of wall ball shots represents the year when King won the 1964 Nobel Peace Prize. The kettlebell swings represent the year, 1965, of the landmark civil rights voting in the US. Finally, the front squats represent the year, 1968, when he was assassinated.

A Devil of a Good Saturday

The 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.

Someone's Dirty Thirty is TODAY!

“Task Priority Fight Gone Bad” 3 Rounds: 30 Wallballs (20/14) 30 Box Jumps (24/20) 30 Sumo Deadlift High Pulls (75/55) 30 Shoulder to Overhead (75/55) 30/21 Calorie Row/Bike Rest 2 Minutes Midline 15 Minute Recovery On the 3:00 – 15 Weighted Hip Extensions + Max Effort V-Hold On the 6:00 – 15 Weighted Hip Extensions + Max Effort V-Hold On the 9:00 – 15 Weighted Hip Extensions + Max Effort V- Hold On the 12:00 – 15 Weighted Hip Extensions + Max Effort V-Hold

Hump Day Work

Strength On the :90 x 6 7-7-5-5-3-3 Front Squats from the ground WOD: “Bee’s Knees” 5 Rounds: 1 Minute Wallballs (20/14, Females 9′ Target) 1 Minute Kettlebell Swings (53/35) 1 Minute Bike or Row 1 Minute Rest

Best 60 Minutes of Your Monday

Warm: 5:00 Jump/ Double Under Practice Skill: Kip Practice WOD: “Cindy” 5- Pull Up -Rx+- Strict 10- Push Up 15- Air Squat -Rx+ Pistols

Bring a Friend It's A Partner WOD

Jump around WHAT: 15 EMOM dumbbell snatches (8 per side) barbell overhead press (10). Every third minute, both partners complete 50 double unders or 75 single-unders. HOW: Partners are working on different exercises and switch at the end of each minute. Remaining time in the minute after completing the prescribed reps is the rest period. For example: in minute 1, Partner A completes the dumbbell snatches while Partner B completes the overhead press. In minute two, they switch. In minute 3, they each complete the 50 double-unders or 75 single-unders. Continue this pattern for 15 minutes.

Finally It's Friday

“Over and Out” For Time: 20 Power Snatches (95/65) 20 Barbell-Facing Burpees 20 Overhead Squats (95/65) 20 Barbell-Facing Burpees 20 Squat Snatches (95/65) Row Conditioning Males: 21-18-15-12-9: Calorie Row Rest :30 Seconds Between Intervals Females: 18-15-12-9-6: Calorie Row Rest :30 Seconds Between Intervals

Half Way There!

Strength/Skill Snatch balance 5 x 3 @ Rx- 95/65 F- 75/55 Overhead Squat 3 x 5 @ increasing weight WOD: “Dead Arm” AMRAP 12: 5 Strict Handstand Pushups 10 Overhead Squats (95/65) 15 Deadlifts (95/65)

Starting the Week Off Right

Strength: Pausing Back Squat 5 Sets of 2 8 Second Pause in Bottom. Sets: 50-55-60-65-70% WOD: “Fran” 21-15-9: Thrusters (95/65) Pull-ups

Partner Free First Saturday!

"Hang in There Partner" EMOM (with a Partner) in 20 minutes 5 Thrusters (95/65 lb) 5 Burpees While partner hangs from Pull-Up Bar This is an every minute on the minute (EMOM) workout where Partner A has one minute to finish the reps. Whatever time is left in the minute is rest time. While Partner A completes the reps, Partner B is hanging from a pull-up bar.

Friday Wrap Up

WOD: “Vader” 3 Rounds: 24/17 Calorie Row 21 Wallballs (20/14) 18 Alternating Dumbbell Snatches (50/35) 15 Lateral Burpees over Rower Strength: Jerk On the Minute x 10: 1 Push Jerk + 1 Split Jerk

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