WOD / BLOG

Hero Saturday

“The Don” For Time 66 Deadlifts 110/75 66 Box Jump 24/20 66 Kettlebell swings 55/35 66 Knees-to-Elbows 66 Sit-Ups 66 Pull-Ups 66 Thrusters 55/35 66 Wall Ball Shots 20/14 66 Burpees 66 Double-Unders

Freaky Friday

“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) Gymnastic Conditioning AMRAP 4: 10 Kettlebell Swings (53/35) 25′ Unbroken Handstand Walk or :30 Handstand Hold Rest 2 Minutes AMRAP 4: 10 Kettlebell Swings (53/35) 25′ Unbroken Handstand Walk or :30 Handstand Hold

Get Yo Body Right

WOD: “Randy’s on a Boat” 5 Rounds: 15 Power Snatches (75/55) 21/15 Calorie Row Body Armor 3 Giant Sets: 50′ Single Arm OH Walk (left) 50′ Single Arm OH Walk (right) 10 Inverted Pausing Rows (2s pause) 50′ Double DB Walking Lunge (hang hold) Rest 2:00 between sets.

Wednesday Beast Mode

Barbell Cycling “Beast Builder V1” On the Minute x 7: Min #1 – 7 Hang Squat Cleans + 1 Push Jerk Min #2 – 6 Hang Squat Cleans + 2 Push Jerk Min #3 – 5 Hang Squat Cleans + 3 Push Jerks Min #4 – 4 Hang Squat Cleans + 4 Push Jerks Min #5 – 3 Hang Squat Cleans + 5 Push Jerks Min #6 – 2 Hang Squat Cleans + 6 Push Jerks Min #7 – 1 Hang Squat Clean + 7 Push Jerks Barbell Loading – 53% of 1RM WOD: Conditioning “Meter Maid” For Time: 200m Run, 27 Wallballs, 27 Box Jumps 200m Run, 21 Wallballs, 21 Box Jumps 200m Run, 15 Wallballs, 15 Box Jumps 200m Run, 9 Wallballs, 9 Box Jumps Wallball – 20/14

Gymnasty Tuesday

Gymnastic Focus Work Not for Time: 1:00 Light Row + HSPU Max Reps 1:00 Light Row + 50′ HS Walk 1:00 Light Row + 65% HSPU Max Reps 1:00 Light Row + 50′ HS Walk 1:00 Light Row + 50% HSPU Max Reps 1:00 Light Row + 50′ HS Walk WOD: “Tailspin” AMRAP 14: 15 Thrusters 30 Double-Unders 15 CTB Pull-Ups 30 Double-Unders Barbell Pounds – 95/65

Monday Got Me Like

Stamina Squats Alternating “On the Minute” x 12 (6 Rounds) Odd Minutes – 3 Front Squats Even Minutes – 6 Back Squats 65% of 1 RM Back Squat Body Armor 4 Unbroken Sets: 3 Dumbbell Power Cleans 3 Dumbbell Push Presses 2 Dumbbell Power Cleans 2 Dumbbell Push Presses 1 Dumbbell Power Clean 1 Dumbbell Push Press *After each set, complete 15 Toes to Bar or GHD Sit up Build to a heavy complex- all reps touch and go for 12

Saturday BFF's

“BFF” Teams of 2: Ascending Ladder for 25 Minutes 3-6-9-12-15… Row Calories Kettlebell Swings Wallballs *Females 9′ Target Kettlebell Pounds – 55/35 Wallball Pounds – 20/14

Friday Double Header

Warm Up 10 x 1 Sprints WOD: “Double Header” For Time: 50/35 Calorie Bike or Row … Directly into: 100-80-60-40-20 – Double-Unders 30-25-20-15-10 – Sit-Ups … Directly into: 50/35 Calorie Bike or Row

Build Up That Body

Strength: 5 x 7 Bench Press Working your way Up WOD: 15-12-9-6-3 Hang Squat Clean Push Ups Rx- 135/95

Runnin Wednesday

WOD: “Run DMC” 4 Rounds: 200 Meter Run, 8 Chest to Bar Pull Up 200 Meter Run, 12 DB Power Snatches Dumbbell Pounds – 50/35 Midline On the Minute x 9 (3 Rounds): :30 of each minute Minute 1 – Strict TTB Minute 2 – Hollow Rocks Minute 3 – Banded Good Mornings Practice quality reps in each time domain

Sugar Daddy

Strength: 5 EMOM Romanian Deadlift at tempo 41X1 x 2 @ 75% of 1RM Deadlift WOD: “Sugar Daddy” For Time: 21 Deadlifts, 400m Run 15 Deadlifts, 400m Run 9 Deadlifts, 400m Run RX – 225/155

Monday Strong

Strength Push Press 6 x 2 Build each set to a heavy 2 WOD: 3 Rounds for Time 6 Push Press (From Floor) 16/ arm single arm Russian KB swing 2 wall walks 400 m Run RX- 115/95 Push Press KBS- 55/35

Saturdayzzzz

WOD “Walmart” Teams of 3, AMRAP 30: 7/5 Calorie Row 10 Medball Squat Jumps (25+/20) 5 Power Clean and Jerks 1st 6 Rounds – 95/65 2nd 6 Rounds – 115/85 3rd 6 Rounds – 135/95 4th 6 Rounds – 155/105 Parters cycle through full rounds, one at a time. Weights climb every (6) rounds, or in other words, after each partner has cleared the weight two times.

TGIF

Deadlift 15:00 total to build to: 1. Heavy Single 2. Heavy 10-Rep WOD: 50 DB Statches (Total) 30 Pull up 20 Box Up RX- 50/35

Double Down Thursday

Strength: Hang Clean 5 x 12 @ 60% Body weight WOD: 300 Double Unders RX-every 50 must be done Unbroken or go back to previous 50) F- every 30 UB L- Singles 3:1 but every 60 must be done UB

Strengthen Wednesday

Strict Handstand Pushups 10 Sets for Time: 5 Strict HSPU Overhead Squat 5 Sets: 1 Tempo Overhead Squat* 1 Overhead Squat 52x0 (:05 to the bottom :02 at the bottom regular stand) Snatch Balance 5 x 2

On A Tuesday

Strict Handstand Pushups 1 Attempt for Max Repetitions Strict Pull-Ups 1 Attempt for Max Repetitions WOD “Helen” 3 Rounds: 400m Run 21 KBS (53/35) 12 Pull-Ups

Happy Monday

Accessory 5 Rounds NFT Bar Front Raises x 11 DB Bent Over Rows x 11/ Arm Strict Sit Up x 15 Side Plank x :30/ Side WOD: 50 Burpee Wall Ball for Time

3Frrrrrr

“Second Cut” 800-m row 66 KB jerks (12 | 16 kg) 132-ft. handstand walk 5:00 Rest Ringer 1 30-20-10 reps of: Air bike (calories) or Rower Toes-to-Bar 3:00 Rest Ringer 2 15-10-5 reps for time of: Burpees Overhead squats (95 | 135 lb.) Total Time

Friday Bar

WOD “Bar Star” Part #1 AMRAP 7 – Max Overhead Squats First 50 Reps – 115/85 Second 50 Reps – 135/95 Time Remaining – 155/105 Rest 3:00 “Bar Star” Part #2 AMRAP 7 – Max Bench Presses First 50 Reps – 135/95 Second 50 Reps – 155/105 Time Remaining – 185/125 Rest 3:00 “Bar Star” Part #3 AMRAP 7 – Max Deadlifts First 50 Reps – 185/135 Second 50 Reps – 225/155 Time Remaining – 275/185

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