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WOD

Tuesday 08.28.2018

POSTED ON August 27, 2018

WDO | Tuesday 08.28.2018

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Warm Up:
 
5 Scap Push-ups
100m Row
10 Prone Pass Throughs
 
x3
 
7 Weighted Bench Press
100m Row
5 Half Burpee
 
x3
 
Work up to a moderate set of 5 on bench press
 
Metcon:
 
Level 1 (RX)
 
500m Row
15 Bench Press 135/95
 
5 Rounds For Time

WOD

Monday 08.27.2018

POSTED ON August 26, 2018

WDO | Monday 08.27.2018

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Warm Up:
 
5 Muscle Cleans
5 Clean Pulls
5 Cleans
5 Push Jerk
 
x3
 
Strength: 15min
 
A.
 
1.1.1 Squat Cleans x5
 
*Suggested to hit 80%+ of your 1RM
*Drop the bar today between the squat cleans
*Beginner athletes should do 1.1.1 Power Clean. Power Clean . Squat Clean
 
Metcon:
 
Level 1 (RX)
 
3 Rounds For Time
 
21 Deadlifts 185/125
400m Run

WOD

Saturday 08.25.2018

POSTED ON August 24, 2018

WDO | Saturday 08.25.2018

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Warm Up:
 
50ft walk on toes forwards
5 squats with press out
5 muscle cleans
5 power cleans
 
x3
 
20 hollow jumps in place (work on double under position)
10 lemon squeeze
5 weighted power cleans
 
x3
 
Work up to a moderate set of 7 touch n go power cleans
 
Metcon:
 
Level 1 (RX)
 
100 double unders
80 wall balls 20/14
60 open standard push ups
40 power cleans 105/75
20 bar facing burpees
10 bar muscle ups
 
for time

WOD

Friday 08.24.2018

POSTED ON August 23, 2018

WDO | Friday 08.24.2018

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Warm Up:
 
50ft Quad Pull
50ft Butt Kicks
5 Squats with a Press Out
10/10 Thorax Rotation
 
x3
 
Strength: 18min
 
A. Front Squat
 
1×5 80%
2×5 85%
3×3 87%
 
Metcon:
 
Level 1 (RX)
 
21-15-9
 
Deadlift 225/155
Ring Dips

WOD

Thursday 08.23.2018

POSTED ON August 22, 2018

WDO | Thursday 08.23.2018

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Warm Up:
 
5 Strokes on Rower Legs Only
5 Strokes on Rower Arms Only
10 Empty Bar Bench Press
10 Arm Circles Forward
10 Arm Circles Backwards
 
x3
 
Metcon:
 
Level 1 (RX)
 
500m Row
30 Bench Press at Body Weight
1000m Row
20 Bench Press at Body Weight
2000m Row
10 Bench Press at Body Weight
 
For Time

WOD

Wednesday 08.22.2018

POSTED ON August 21, 2018

WDO | Wednesday 08.22.2018

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Warm Up:
 
7/7 KB High Pull
50ft Single Arm Over Head Carry with DB
:20 Handstand Hold
 
x3
 
Skill:
 
15min EMOM
 
1st min 10-12 Seated Pike Raises
2nd min 5 Strict Handstand Push-ups or 8 Kipping Handstand Push-ups
3rd min Single Arm Seated Z Press 3-5 reps L/R
 
Metcon:
 
Level 1 (RX)
 
200m Run
100m Walking Lunge
50 Air Squats
 
3 Round For Time
 
*100m is about 300ft

WOD

Tuesday 08.21.2018

POSTED ON August 20, 2018

WDO | Tuesday 08.21.2018

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Warm Up:
 
5 Strokes Legs Rower Only
5 Strokes Arms Rower Only
:15 Dead Hang + 5 Scap Push-ups
 
x3
 
:20 Barbell Hold Over Head
5 Hollow to Arch Kips
1min Plank
 
x3
 
150m Row
8 Shoulder to Overhead
5 Pull-ups
 
x2-3 sets; rest 1:30-2:30 between sets
 
Level 1 (RX)
 
500m Row
30 Shoulder to Overhead 95/65
30 Pull-ups
 
2 Rounds For Time

WOD

Monday 08.20.2018

POSTED ON August 19, 2018

WDO | Monday 08.20.2018

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Warm Up:
 
5 Muscle Cleans
5 Clean Pulls
5 Cleans
:30 Bottom of Squat Barbell Hold (front rack)
 
x3
 
Strength: 15min
 
A.
 
1 Hang Squat Clean + 1.1 Squat Cleans x5
 
*Drop the bar today between the 2 squat cleans
*Beginner athletes should do 2 clean pulls + 2 hang power cleans + 1 front squat
 
Metcon:
 
Level 1 (RX)
 
8min AMRAP
 
10 Dumbbell Power Cleans 50/35
10 Toes 2 Bar

WOD

Saturday 08.18.2018

POSTED ON August 17, 2018

WDO | Saturday 08.18.2018

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Warm Up:
 
50ft Inch Worm
10/10 Rock Back Split Squats
20 Heavy Russian Twists
 
x3
 
10 Empty Bar Deadlifts
:10 Dead Hang + 5 Hollow to Arch Kips
5 Hips Down Push-ups
 
x3
 
Then build to a moderate set of 5 reps for the deadlift
 
Metcon:
 
Level 1 (RX)
 
“Barraza”
 
18min AMRAP
 
200m Run
9 Deadlifts 275/185
6 Burpee Bar Muscle-ups

WOD

Friday 08.17.2018

POSTED ON August 16, 2018

WDO | Friday 08.17.2018

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Warm Up:
 
10 Cossack Squats
10 Russian Baby Makers (Check CrossFit Up Dog YouTube page under playlist – demos or stretching)
5 Squats with a Press Out
 
x3
 
Strength: 15min
 
A. Front Squats – 4 sets of 5 at 80-82% of 1RM
 
*if athletes do not have a 1RM then they need to establish one during this period so they can do the percentages.
 
Metcon:
 
Level 1 (RX)
 
10min AMRAP
 
7 Hang Power Cleans 135/95
12 Open Standard Push-ups

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