WOD / BLOG

Dam Wednesday

DAMN DIANE 3 rounds: 15 deadlifts 15 strict deficit handstand push-ups W 205 lb., 2-in. deficit M 315 lb., 3.5-in. deficit 1,000-M ROW Row 1,000 meters

Tuesday Can Get Nasty

NASTY NANCY 5 rounds: 500-m run 15 overhead squats 15 bar-facing burpees W 125 lb. M 185 lb. HANDSTAND HOLD Max freestanding handstand hold

Friendly Monday

FRIENDLY FRAN 3 rounds: 21 thrusters 21 chest-to-bar pull-ups W 85 lb. M 115 lb. W/ remaining time of class 1RM FRONT SQUAT Establish a 1-rep-max front squat

Saturday Games

Tic Tac Toe” Teams of 3 For Time (30-40 Minute Time Cap): 3 Rounds: 60/45 Calorie Row or Bike 45 Toes to Bar Then 45 Thrusters (95/65) 45 Thrusters (115/85) 45 Thrusters (135/95) Then 3 Rounds: 60/45 Calorie Row or Bike 45 Barbell Facing Burpees

You Sunk My Battleship

Clean and Jerk Primer [On the 0:00] On the 1:30 x 5 Sets: 2 Muscle Cleans 2 Tall Squat Cleans 1 Push Jerk 1 Split Jerk *Starting at 0:00, perform the complex every 1:30 for 5 sets. WOD: “Battleship” 5 Rounds For Time: 10 Front Squats (155/105) 20/15 Calorie Row

Thursday Laces Out

“Laces Out” AMRAP 18: 6 Chest to Bar Pull ups 9 Push Presses (135/95) 15 Deadlifts (135/95) 21 Wallballs (20/14) Body Armor 3 Giant Sets: 9 Double Kettlebell Hang Clean (53’s/35’s) 50′ Double Kettlebell Front Rack Walking Lunge (53’s/35’s) Max Unbroken Strict Ring Dips Rest 2 Minutes Between Sets

Gettin in the Dirt on a Wednesday

“Dirt Devil” On the 4:00 x 5 Rounds: 5 Devil Presses (50’s/35’s) 10 Over-and-Back Hops Over Dumbbells 15 Double Dumbbell Squats (50’s/35’s) 10 Over-and-Back Hops Over Dumbbells 5 Devil Presses (50’s/35’s) Body Armor 4 Giant Sets: 40 Banded Good Mornings 20 Bulgarian Split Squats 10 Pausing Weighted Glute Bridges Rest 2 Minutes Between Sets

Tuesday Underground

WOD “Underground” For Time: 100 Double Unders, 50 AbMat Sit-ups 25 Kipping Handstand Push-ups 80 Double Unders, 40 AbMat Sit-ups 20 Kipping Handstand Push-ups 60 Double Unders, 30 AbMat Sit-ups 15 Kipping Handstand Push-ups 40 Double Unders, 20 AbMat Sit-ups 10 Kipping Handstand Push-ups 20 Double Unders, 10 AbMat Sit-ups 5 Kipping Handstand Push-ups Every 3 Minutes [Starting at 0:00]: 15/12 Calorie Row or Bike

The Monday Heavies

Snatch Primer [On the 0:00] On the 1:30 x 5 Sets: 2 Snatch Drops 2 Tall Snatches Snatch Complex [On the 10:00] On the 2:00 x 5 Sets: 1 Low Hang Power Snatch 1 Power Snatch 1 Low Hang Squat Snatch 1 Squat Snatch Front Squat 10-8-6-4-2 On the 3:00 x 5 Sets: Set 1: 10 Reps Set 2: 8 Reps Set 3: 6 Reps Set 4: 4 Reps Set 5: 2 Reps

Friday Capacity

Capacity Builder For Time: 21-18-15-12-9-6-3: Unbroken Deadlifts (185/135) WOD: “Red Zone” 21-15-9-15-21: Hang Power Snatch (75/55) Thrusters (75/55)

Hot Thursday

“Hot Route” For Time: Buy-In: 1 Mile Run Directly Into 3 Rounds: 50′ Single Dumbbell Overhead Walking Lunge (Left) 50′ Single Dumbbell Overhead Walking Lunge (Right) 30 Alternating Pistols 10 Devil’s Press (50’s/35’s) Body Armor Not For Score: 3 Sets of 9: Strict Press 3 Sets of 7: Push Press 3 Sets of 5: Push Jerk After Each Set: 15 Second L-Sit on Parallettes

Hump Day

21-18-15-12-9: Kettlebell Swings (55/35) Kipping Handstand Push-ups After Each Round: 50′ Handstand Walk Row Conditioning 4 Rounds: 30/21 Calorie Row Rest 1 Minute 15/12 Calorie Row Rest 30 Seconds

Strength Tuesday

Snatch Technique [A] On the 1:30 x 5 Sets: 2 Snatch Drops 2 Tall Snatches Snatch Technique [B] On the 2:00 x 5 Sets: 1 Low Hang Power Snatch 1 Power Snatch 1 Low Hang Squat Snatch 1 Squat Snatch Front Squat 10-8-6-4-2 On the 3:00 x 5 Sets: Set 1: 10 Reps Set 2: 8 Reps Set 3: 6 Reps Set 4: 4 Reps Set 5: 2 Reps

Baseline Monday

Baseline 500 m Row + 40 Air squat + 30 Sit up + 20 Push Up + Pull Up 3:00 Rest 1st one is at 50% 2nd one is at full speed Body Armor 4 Giant Sets 7 Strict Toes to Bar 15 Weighted hip thrusters 15 Floor chest press 20 (total) weighted step back Lunges

Saturday Quarter Pounder

Conditioning “Quarter Pounder” 2 Rounds for Time: 400 Meter Run 30 Single Dumbbell Box Step-ups 400 Meter Run 30 Single Dumbbell Hang Clean & Jerks 400 Meter Run 30 Single Dumbbell Power Snatches Dumbbell: 50/35

Thursday

“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

Warrior Wednesday

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

Get Squatty

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.

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