WOD / BLOG

Happy Halloween

WOD: 3 Rounds for time of: 20 Wall Ball Shots, 20/14 15 Pull-ups 5:00 Rest 10 Hang Power Cleans, 135/95 21-15-9 reps for time of: Box Jumps, 24"/20" Handstand Push-ups Toes-to-bar

Wednesday

Skill: 20 Minutes Pull Up Practice- Kip and Pull WOD: 3 rounds at any pace of: Max pull-ups Max-rep bench press (♀ 95 / ♂ 135 lb. ) Max squats in 60 seconds

Celebrate Tuesday

Strength: Front Squats 15:00 Work up to a 20 Rep Max WOD: 50-40-30-20-10 reps for time of: Row (calories) Thrusters RX- 45/35

Happy Monday

Strength: Pausing Push Jerk For Quality: 3 Sets of 3 Pause for 2s in catch. Push Jerk Every 2 Minutes x 5 Sets: 3 Push Jerks WOD AMRAP 12: 21 Kettlebell Swings 14 Kettlebell Reverse Lunges 7 Kettlebell Push Jerks Rx- 55/35

Burning Through Saturday

“Heartburn” 1 Mile Run, directly into: 10 Rounds of the “Bergeron Beep Test” 1 Round of “BBT”: 7 Thrusters 7 Pull-Ups 7 Burpees Barbell Rx – 75/55

Thursday, Fight On

“Fight Club” 3 Rounds for Total Reps: 1:00 – Thrusters 1:00 – Power Cleans 1:00 – Box Jump Overs 1:00 – Pull-Ups (chin over) 1:00 – Row or Bike Calories Rest 1:00 between rounds. Rx Barbell – 95/65 Rx Box – 24″/20″

Wednesday Primer

“Wednesday Primer” 3 Rounds, Not for Score: 1:00 Row + 18 AbMat Sit-Ups 1:00 Bike + 7-12 CTB Pull-Ups 1:00 Row + 18 AbMat Sit-Ups 1:00 Bike + 7-12 Deadlifts RX-225/155 F- 185/105

Open Tuesday

“Open 19.5” 33-27-21-15-9: Thrusters (95/65) CTB Pull-Ups

Monday Run and Gun

WOD: “Run and Gun” 3 Rounds: 400 Meter Run 30 Wallballs (20/14) 400 Meter Run 30 DB Hang Clean and Jerks (50/35) Strength Pausing Back Squat 5 Sets of 3: with :03 pause at the bottom Set #1 – 65% of estimated 1RM Set #2 – 70% Sets #3, 4, 5 – 75%

Let's Get to Saturday

“Sleep Walk” In Teams of 3: “Sleep Walk” Part #1 In a 7:00 Window: 100/70 Calorie Row or Bike Time Remaining – Max Overhead Squats (95/65) … Rest 3:00 “Sleep Walk” Part #2 In a 6:00 Window: 75/50 Calorie Row or Bike Time Remaining – Max Hang Squat Cleans (115/85) … Rest 3:00 “Sleep Walk” Part #3 In a 5:00 Window: 50/30 Calorie Row or Bike Time Remaining – Max Thrusters (135/95) Three scores – total reps from each part

Running Through Thursday

Warm: 1500 Meter Row WOD: 200 M Run (Stop sign and Back) :30 Rest 400 M Run 1:00 Rest 800 M Run 3:00 Rest 1 Mile Run

Heartbreak Wednesday

Strength: Jerk Drive 5 Sets of 3 Reps Split Jerk 5 Sets of 1 Rep WOD: “Heartbreak Kid” 3 Rounds: 10 Front Squats (185/135) 20 Chest to Bar Pull-Ups 50 Double-Unders

3 Parts of Tuesday

Skill Practice: Strict Handstand Pushups 1 Attempt for Max Reps Strict Pull-Ups 1 Attempt for Max Reps WOD: “Doce” 3 Rounds of AMRAP 4, resting 4:00 between: 27/21 Calorie Row 21 Power Cleans 15 Burpee BJO (24″/20″) Part #1 – 135/95 Part #2 – 115/80 Part #3 – 95/65

Yaaaaayyyy Monday

Back Squat @ % of 1 RM 6 Reps @ 67% 3 Reps @ 72% 6 Reps @ 67% 3 Reps @ 77% 6 Reps @ 67% 3 Reps @ 82% Rest 2:00 between sets Body Armor 3 Giant Sets, resting 2:00 between: 16 KB Front Rack Reverse Lunges 8 Strict Toes to Bar 16 Barbell Good Mornings 8 Strict Toes to Bar

Saturday Endurance

WOD: For Time: 50 Double Unders, 20′ Handstand Walk, 50 Sit-ups, 20′ Handstand Walk 40 Double Unders, 20′ Handstand Walk, 40 Sit-ups, 20′ Handstand Walk 30 Double Unders, 20′ Handstand Walk, 30 Sit-ups, 20′ Handstand Walk 20 Double Unders, 20′ Handstand Walk, 20 Sit-ups, 20′ Handstand Walk 10 Double Unders, 20′ Handstand Walk, 10 Sit-ups, 20′ Handstand Walk Directly Into 100 Single Arm Alternating DB Clean and Jerks

Friday or Something

“Twenty-Something” AMRAP 20: 30 Overhead Squats (95/65) 30 Box Jumps (24/20) 30 Toes to Bar 30/21 Calorie Row

Thirsty Thursday

WOD: “Waterlogged” For Time: 1,000 Meter Row Directly into: 30 DB Snatches, 15 Burpee Box Jump Overs 20 DB Snatches, 10 Burpee Box Jump Overs 10 DB Snatches, 5 Burpee Box Jump Overs Dumbbell – 50/35 Box – 24″/20″ Body Armor 4 Unbroken Sets: 6 Weighted Pull-Ups 12 Barbell Good Mornings 15-21 GHD or Strict Sit-Ups Max Effort L-Sit Rest 2:00 between efforts.

Hump Day

Power Clean 5 Sets of the Complex: 1 Hang Clean Pull 1 Hang Power Clean 1 Clean Pull 1 Power Clean WOD: “Nowhere Fast” For Time, with a 9:00 Time Cap: 50 Hang Cleans *On the Minute – 5 Toes to Bar Barbell – 155/105

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