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WOD

Tuesday 08.13.2019

POSTED ON August 12, 2019

WDO | Tuesday 08.13.2019

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Warm Up:
5 muscle snatch
5 snatch high pulls
5 snatch balance
5 snatch
x3
 
Foundation:
A. EMOM 8min
Snatch 2-3 reps at 70-80% of 1RM *beginners power snatch people with mobility issues split snatch.
 
Metcon:
 
RX (Level 1)
27-21-15-9-6-3
DB Power Snatch 50/35
Lateral Burpee over DB

WOD

Monday 08.12.2019

POSTED ON August 11, 2019

WDO | Monday 08.12.2019

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Warm Up:
10 jumping jacks
10 groiners
5 hips down push ups
x3
5 muscle cleans
5 clean high pulls
50ft samson lunge
x3
 
10min Prep Window
A1.) Build to a heavy 3 rep touch n go power clean 80% of 1RM x3
A2.) 10 squats with a press out x3
 
Metcon:
 
RX (Level 1) “The Chief”
 
3min AMRAP
3 Power Clean 135/95
6 Push Up open standards
9 Air squats
x5; rest 1min

WOD

Saturday 08.10.2019

POSTED ON August 9, 2019

WDO | Saturday 08.10.2019

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Warm Up:
50ft samson lunge with twist
10 groiners 1
0/10 thorax rotation
x3
 
Foundation: 20min
 
A. Back Squat
1×5 80%
1×5 85%
1×3 87%
1×2-3 90%
 
Metcon:
 
RX (Level 1)
21 Power Snatch
75/55
200m sprint
3 rounds for time

WOD

Friday 08.09.2019

POSTED ON August 8, 2019

WDO | Friday 08.09.2019

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Warm Up:
7/7 kb high pull
:10 handstand hold + 5 handstand shrug
8/8 kb single arm swing
x3
1min air bike with partner handstand hold plus walk hands to wall
5 russian kettlebell power swings
x3
 
8min Prep Window
A1.) Handstand Kip practice x3
A2.) Partner kettlebell swing practice x3
A3.) 5 cal air bike AFAP x3
 
Partner Metcon: 40min Time Cap
 
RX (Level 1) *handstand push ups broke how you want
 
3 rounds
30 Synchro Kettlle Bell Swings 50/35
40 handstand push ups
60 cal air bike (sets of 10 cals each)

WOD

Thursday 08.08.2019

POSTED ON August 7, 2019

WDO | Thursday 08.08.2019

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Aerobic Capacity:
 
10min AMRAP
1.5k bike
15 heavy double Kettlebell Deadlifts
rest 3min
 
10min AMRAP
200ft shuttle run in 25ft segments
3 strict ring muscle ups *sub kipping ring muscle up or 6 low ring transitions
rest 3min
 
10min AMRAP
100 single unders
100ft walking prisoner lunge

WOD

Wednesday 08.07.2019

POSTED ON August 6, 2019

WDO | Wednesday 08.07.2019

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Warm Up:
10 heidns
5 muscle clean
5 clean high pulls
5 cleans
x3
 
Foundation: EMOM (15min time cap) *Take as many attempts as you desire in the 15min window. *The clock will be EMOM to give athletes an idea of rest time and attempts. *Beginner athletes have the option to establish a 1RM Power Clean.
 
A. Build to a 1RM Squat Clean
 
Metcon: “DT”
 
RX (Level 1)
5 round for time
12 deadlifts
155/105
9 hang power clean 155/105
6 push jerk 155/105

WOD

Tuesday 08.06.2019

POSTED ON August 5, 2019

WDO | Tuesday 08.06.2019

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Warm Up:
50ft walk on toes
50ft butt kicks
50ft high knees
x3
10 jumping jacks
:15 deadhang
100m jog
10 shoulder T chest openers
x3
 
8min prep Window
A1.) Practice kipping ring dips x3
A2.) Practice rope climb technique x3
A3.) Coaches brief Pose running technique x3

WOD

Monday 08.05.2019

POSTED ON August 4, 2019

WDO | Monday 08.05.2019

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Warm Up:
10 jumping Jacks
5 muscle snatch
5 snatch high pulls
5 overhead squats
5 snatch x3
 
Foundation: EMOM (15min time cap) *Take as many attempts as you desire in the 15min window. *Beginner athletes have the option to establish a 1RM Power Snatch. A. Build to a 1RM Snatch
 
Metcon:
 
RX (Level 1)
40 dumbbell front squats 50/35
400m run
800m row
400m run
40 dumbbell front squats 50/35
For time

WOD

Saturday 08.03.2019

POSTED ON August 3, 2019

WDO | Saturday 08.03.2019

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Warm Up:
5 strokes arms only on rower
5 strokes legs only in rower
10 cossack squats
x3
10 russian baby makers
10 heidens
:10 deadhang + 5 hollow to arch kip
x3
3-5 pull up
3-5 push jerk
x2
rest 3min repeat
 
rest 5-7min perform Metcon
 
Metcon: “CrossFit Games 2007”
 
RX (Level 1)
For time:
1,000-meter row
Then… 5 rounds of
25 Pull-ups
7 Push Jerks 135/85

WOD

Friday 08.02.2019

POSTED ON August 1, 2019

WDO | Friday 08.02.2019

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Warm Up:
10 reverse wall slides
:30/:30 wrist stretch
10 squats with a press out
x3
 
Foundation: “CrossFit 2012 skill”
Max L-sit in 3 attempts
 
Metcon: “CrossFit 2018 Final age group 16-54 years old”
 
RX (Level 1)
6 rope ascents
30 thrusters 115/80
for time (1 round)

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