WOD / BLOG

Taco Tuesday

Warm: 1 Driveway Lap Knees to Bows Ring Rows x 10 Diamond Push up x 10 X 4 Skill: Pull Up WOD Hang Clean x 12 Burpee Over Bar x 6 10 x Pull up or 14Ring Row 4 RFT

Monday is The Day

Warm: Tabata- R&L side Planks Air Squat Jumping Jacks 1:00 Rest Between Movements Circuit DB Chest Flys x 12 DB Weighted Lunges x 20 total Weighted leg extensions x 15 WOD Double Unders- 50 ( 3:1 Singles) KBs - x 15 5 RFT

Saturday Don

“The Don” For Time 66 Deadlifts (110/75 lbs) 66 Box Jump (24/20 in) 66 Kettlebell swings (1.5/1 pood) 66 Knees-to-Elbows 66 Sit-Ups 66 Pull-Ups 66 Thruster (55/35 lbs) 66 Wall Ball Shots (20/14 lbs) 66 Burpees 66 Double-Unders

Freaking Friday

5 X Burgner Warm Up with Bar Only Weighted Progression Jumping Shrugs 3 x 5 Jumping High Pulls 3 x 5 3 Positions Cleans x 5 WOD 20 Squat Cleans Rx- 135/95 F- 115/65 L- 95/45

Thrusting Thursday

Warm: Yoga inch worm x 50 Strength Bench Press 6 x 10 - lighter weight with 1:00 rest WOD 30-20-10 Thruster Cal Row Sit Up Rx- 75/45 F&L- Bar Only

Way Out Wednesday

1000 m Row 100 EZ + 100 All Out Skill Turkish Get ups 6 x 3/arm - starting light and getting heavy WOD 21-15-9 OH Lunges/leg Plate Burpees Rx- 45/35 F- 35/15 L- 25/10

Tuesday Work

Warm Bear Crawl 50’ + 10 Superman X6 w/ :30 Rest Strength: Straight Leg DL 5x5 w/ 2 warm up sets WOD 12 AMRAP 2,4,6,8,10….. Dips Hollow Rock DB Snatch 1 small lap

Running Through Monday

Warm 4 x 400 m Run w/ :45 rest Circuit Bulgarian Split squat x 15/leg no weight Decline push up x 12 Pull up x 7 - Ring Row x 12 V- ups x 12 X 5 rest as needed WOD 1 mile Run for time

Fantastic 40 Saturday

Fantastic 40 40 Wall Ball 20/14 40 Hang Clean 95/55 40 Pull up 40 DL 40 Push Up 40 Cal Row 40 Box up 40 KBS 55/35 40 T2B 40 Air Sqt 40 Hang Snatch 95/55 40 Du’s (3:1) 40 Sit ups 40 Burpees

Freakin Friday

Warm: 400 meter Run Dynamic stretch Strength: Back squat 5 x 5 w/ 2 warm up sets Get to a 5 RM - 1-2:00 rests between sets WOD 5 Rnds for time 20 Wall shot RX- 20/14 20 leg levers

Thirstday

Warm 300 m Row + 40 Jump Rope X3 Skill HSPU + Kipping HSPU WOD 12 AMRAP 15 Med Ball Cleans 20/14 15 Kbs 10 HSPU

WOD Out Wednesday

Warm 10-9-8-7-6-5-4-3-2-1 PVC Only OH Squat Sit up Super man Strength 3 position Clean Position 1 - Hip height hang clean Position 2- Top of knee hang clean Position 3- Power clean WOD 1000 m Row 25 hang Clean 25 Front squat 25 Sit up 1 Big Lap

Tuesday Fun Day

Warm: 10 EMOM 1 Burpee + 10 Push up --------------------------------10 Burpee + 1 Push up Skill Box Jump Proper form for take off and Landing Spend 10 minutes to work on either form or PR for height WOD 20-15-10 Box Over = 24/20 Thruster = Bar

Smack Monday In the Mouth

Warm: Jump Rope :10 on :10 off - :20 on :20 off - :30 on :30 off ------1:00 on 1:00 off ----- :10 on then done Circuit DB Bench presses (Kb optional) x 15 Individual leg levers x 20/leg Lateral + Front Shoulder Raises x 10/per X 5 Rounds rest when needed WOD 3 Rounds for Time 75 DU’s (2:1 Singles) 15 Jumping ball squats #20/#14 20/side Mt. Climbers

Saturday Team Day

“Mumbo Jumbo” Teams of 3 For Time (30 Minute Cap) 3 Rounds: 30 Deadlifts (95/65) 30 Hang Power Cleans (95/65) 30 Push Jerks (95/65) 100/70 Calorie Assault Bike 2 Rounds: 30 Deadlifts (135/95) 30 Hang Power Cleans (135/95) 30 Push Jerks (135/95) 100/70 Calorie Assault Bike 1 Round: 30 Deadlifts (175/125) 30 Hang Power Cleans (175/125) 30 Push Jerks (175/125)

It's Finally Friday

WOD: “Waterproof” 21 – 15 – 9 Row Calories Front Squats (95/65) 15 – 12 – 9 Toes to Bar Hang Squat Cleans (95/65) 12 – 9 – 6 Barbell Facing Burpees Thrusters (95/65)

Mid Week Work

3-Position Pausing Power Clean Complex: Use bar Only or light weight 1 High Hang Power Clean 1 Hang Power Clean 1 Power Clean Pausing for a 5 Count at the Knee and in the Catch. WOD: 5 Rounds: 30 Double Unders  (3:1 Singles) 10 Dumbell Cleans Rx- 50/35  F- 35/25 L- 25/15 7 Over Burpees Rest 1 Minute

Tuesday. So Good

20 EMOM (4 Rounds): Minute 1 – 5 Pausing ( :03 at Bottom) Overhead Squats RX-115/80 F- 95/65 L-Bar Minute 2 – 15/12 Calorie Row Minute 3 – 5 Toes to Bar + 10 Alternating Dumbbell Snatches Rx-50/35 F- 40/25 L- 30/15 Minute 4 – Handstand Walk Practice F- :20 Handstand Hold L- Pike Push Ups Minute 5 – 12/9 Calories Rogue Bike

Monday FUnday

Back Squat 5 Reps @ 70% 4 Reps @ 75% 3 Reps @ 80% 1 Rep @ 84%, 87%, 90% WOD “Meatball” For Time: 75 Wallballs (20/14) 35/25 Calorie Row

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