WOD / BLOG

Monday is for Legs

Back Squat Waves Set #1 – 4 Reps Set #2 – 2 Reps Set #3 – 4 Reps Set #4 – 2 Reps Set #5 – 4 Reps Set #6 – 2 Reps Rest 2:00 between sets. Barbell Reverse Lunges 2 Sets of 14 Rest 2:00 between sets. Midline Alternating Tabata (:20s/:10s) x 8: AbMat Sit-Ups Hollow Rocks

Super Saturday

For Time: 200 Meter Run, 21 TTB, 21 Double Unders, 21 Burpees 200 Meter Run, 18 TTB, 18 Double Unders, 18 Burpees 200 Meter Run, 15 TTB, 15 Double Unders, 15 Burpees 200 Meter Run, 12 TTB, 12 Double Unders, 12 Burpees 200 Meter Run, 9 TTB, 9 Double Unders, 9 Burpees 200 Meter Run, 6 TTB, 6 Double Unders, 6 Burpees 200 Meter Run, 3 TTB, 3 Double Unders, 3 Burpees

Get The Lead Out

WOD: “Lead Foot” Part 1 AMRAP 4: 27 Calorie Row, 27 Burpees, 27 CTB Pull-Ups Rest 4:00 “Lead Foot” Part 2 AMRAP 4: 21 Calorie Row, 21 Burpees, 21 Toes to Bar Rest 4:00 “Lead Foot” Part 3 AMRAP 4: 15 Calorie Row, 15 Burpees, 15 Pull-Ups Post WOD 10-15:00 stretch sesh

Vader Thursday

Midline Not for Time: 30 GHD Sit-Ups or Strict 40 Hollow Rocks 50 AbMat Sit-Ups WOD: “Vader” 3 Rounds: 24/17 Calorie Row 21 Wallballs 18 Alternating Dumbbell Snatches 15 Lateral Burpees over Dumbell

Ring The Bell

Tempo Barbell Bench Press 4 Sets of 6 Reps Building to a “heavy” set. Tempo is a 5 second lowering phase, and a one second pause with chest contact. WOD: “Doorbell” AMRAP 18: 21/15 Calorie Row/ Bike 15 Strict HSPU 15 DB Deadlifts 15 DB Front Squats

Two Fer Tuesday

WOD: “Boat Race” 3 Rounds: Row 500 Meters Run 400 Meters Rest 3:00 between rounds. 5:00 Rest WOD 2 21-18-15-12-9-6-3 Double Unders + Push Ups RX-DU’s must be Unbroken

Monday Fun Day

Strength: Lunge Squats (Lunge Left-Squat-Lunge Right) 5 x 8 going up in Weight Body Armor 3 Rounds, Not for Time: 21 GHD Sit-Ups or Strict Sit Ups 15 Dumbbell Bench Press 9 Strict CTB Pull-Ups F- Strict Pull Ups L- Ring Rows with feet at base of the wall

Freaky Friday

Skillz: Handstand Walk Practice 10:00 of Practice Low intensity, focused on technique. Set cones and challenge ourselves at varying distances. WOD “Lucky 7’s” 5 Rounds: 7 DB Clusters 50/35 7 Bar Muscle-Ups

Jack Squat

“Jack Squat”: 21 Front Squats, 21 KB Swings, 400m Run 15 Front Squats, 15 KB Swings, 400m Run 9 Front Squats, 9 KB Swings, 400m Run Rx Barbell – 135/95 Rx Kettlebell – 70/53 Body Armor 3 Giant Sets: Max Dumbbell Bench Press (70’s/50’s) 12 Dumbbell Rows 12 Lateral Box Step-Ups (6/side) Rest 2:00 between.

Cleaning Up Wednesday

Clean Primer: 5 Sets: 1 Hang Clean High Pull 1 Low-Hang Power Clean … Followed by: “On the 1:30” x 5: 1 Hang Power Clean 1 Power Clean WOD: Completed on Rower or Bike 10 Sets: :45s – Work :45s – Rest

Snatch Tuesday

Strength Snatch From the 0:00-5:00: 2 Snatch-Grip Push Jerks 1 Pausing Overhead Squat From the 5:00-10:00: 1 Hang Snatch Pull 1 Hang Snatch High Pull 1 Hang Squat Snatch 1 Snatch Balance From the 10:00-20:00: Heavy Single – Hang Squat Snatch WOD “High Heels” AMRAP 9: 10 Hang Squat Snatches (75/55) 30 Double-Unders

Saturday Team Work

“Me Three” In Teams of 3, 30:00 Time Cap: 100 Pull-Ups 100 Overhead Squats (75/55) 80 Box Jump Overs (24″/20″) 80 Thrusters (95/65) 60 Toes to Bar 60 Front Squats (115/80) 40 Burpee Box Jump Overs (24″/20″) 40 Clusters (135/95)

Macho Friday

WOD: “Macho Mile” 4 Rounds: 400 Meter Run 3 Rounds of “Macho Man” (135/95) 1 Round of “Macho Man”: 3 Power Cleans + 3 Front Squats + 3 Push Jerks

Thirsty Thursday

“Open 19.3” Test For Time, with a 10:00 Time Cap: 200′ DB Overhead Walking Lunge 50 DB Box Step-Ups 50 Strict HSPU 200′ Handstand Walk M 50-lb. dumbbell / 24-in. box W 35-lb. dumbbell / 20-in. Box

Hump Day

Warm: “On the 1:30” x 7 Rounds: 15/12 Calorie Row Time Remaining – Strict HSPU WOD “Front Runner” For Time: 200 Meter Run, 2 Power Cleans + Jerks 200 Meter Run, 4 Power Cleans + Jerks 200 Meter Run, 6 Power Cleans + Jerks 200 Meter Run, 8 Power Cleans + Jerks 200 Meter Run, 10 Power Cleans + Jerks Rx – 155/105

Tuesday is for Skillz

Skill - Pull Up Work on technique and then 5x5 of :03 negatives for strength or 5 x 10 for those with strict pull ups WOD: 5 Rounds for time 400 m Row or Run (.5 miles on bike) 60 Double Unders 15 Pull ups

Magic Monday

Back Squat Waves Set #1 – 4 Reps Set #2 – 2 Reps Set #3 – 4 Reps Set #4 – 2 Reps Set #5 – 4 Reps Set #6 – 2 Reps Aim is to build steadily on our 2-Rep, where the sets of 4 stay constant. Body Armor 3 “Giant Sets”: Max Strict Ring Dips 12 Barbell Bent Over Rows 18 Weighted Glute Bridges 14 Weighted Sit-Ups 200 Meter Double Dumbbell Carry* (one arm overhead other arm either front rack or hang- switch every 50 meters) Rest 2:00 between efforts.

FREE First Saturday!!

Teams of 2 or 3 AMRAP 30: 90/60 Calorie Bike or Row 60 Alternating Dumbbell Snatches (50/35) 300 Double-Unders

Bad A$$ Friday

Skill 10 Sets Not for time: 30% of Max Strict Handstand Pushups WOD: “Bad Blood” 5 Rounds: 1:00 – Max Burpee Box Jumps (24″/20″) 1:00 – Power Cleans (155/105) 1:00 – Bike or Row Calories 1:00 – Rest

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