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WOD

Thursday 08.16.2018

POSTED ON August 15, 2018

WDO | Thursday 08.16.2018

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Warm Up:
 
5 Muscle Snatch
5 Snatch High Pulls
5 Power Snatch
5 Overhead Squats
 
Strength:
 
10min EMOM
 
1st min 35 Double Unders
2nd min 3-5 Power Snatch 70-80%
 
*sub 50 single unders
*reps should be encouraged to be touch and go but not mandatory
 
Metcon:
 
Level 1 (RX)
 
12 Split Snatch 95/65
15 Chest 2 Bar Pull-ups
 
3 Rounds For Time

WOD

Wednesday 08.15.2018

POSTED ON August 14, 2018

WDO | Wednesday 08.15.2018

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Warm Up:
 
30ft Samson Lunge
10 Heidens
10 Lemon Squeeze
 
x3
 
10 Jumping Lunges
5 Hollow to Arch Kip
8 Half Burpee
 
x3
 
5 Burpees
6 Front Rack Lunges
4 Toes 2 Bar
 
x2-3 sets rest 1-2min between each set 
Metcon:
 
Level 1 (RX)
 
12 Front Rack Lunge (alternating steps in place) 135/95
12 Toes 2 Bar
 
5 Rounds For Time

WOD

Tuesday 08.14.2018 08.14.2018

POSTED ON August 13, 2018

WDO | Tuesday 08.14.2018 08.14.2018

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Warm up:

150m row
10 lemon squeee
:10 handstand hold + 5 handstand scap push ups

x3

Skills:

15min EMOM

1st min 15 Weighted Hollow Rock
2nd min 2-3 strict handstand push ups + 4-5 kipping
handstand push ups
3rd min seated single arm Z press 5-7 reps L/R

*those who can’t perform strict handstand push ups
should attempt one every round then kip.
*those who can’t perform handstand push ups should
do 8 piked push ups off the box.

Metcon:

Level 1/2/3 (RX/Intermediate/Beginner)

3 rounds for time

1000m row
800m run

Cool Down:

3 rounds for Quality

1min half split L/R
1min single leg forward fold L/R
1min couch stretch L/R

WOD

Saturday 08.11.2018

POSTED ON August 10, 2018

WDO | Saturday 08.11.2018

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Warm Up:
 
50ft Inch Worm Walk
20 Heavy Russian Twists
8/8 Single Arm Suit Case Deadlifts
 
x3
 
10 Empty Bar Deadlifts
6 Hollow to Arch Kips
10/10 Thorax Rotation
 
x3
 
Then work up to a moderate deadlift for 7 reps…
 
Metcon:
 
Level 1 (RX)
 
50-35-20
 
Deadlift 155/105
Chest 2 Bar Pull Up
 
For Time

WOD

Friday 08.10.2018

POSTED ON August 9, 2018

WDO | Friday 08.10.2018

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Warm Up:
 
100ft Shuttle Jog (in the room)
10 Heidens
10 Squats with a Press out
10 Alternating Lunges
 
x3
 
Strength: 15min
 
A. 4 sets of 5 at 75-82% 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)
 
“Grace”
 
30 Clean and Jerks 135/95
 
*any variation of the clean and jerk

WOD

Thursday 08.09.2018

POSTED ON August 8, 2018

WDO | Thursday 08.09.2018

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Warm Up:
 
10 Groiners
50ft Samson Lunge
20 Bird Dogs
 
x3
 
Skill:
 
20min EMOM
 
1st min 15 Bent Knee Hollow Rocks
2nd min 1-2 Strict Handstand Push-ups + 3-5 Kipping Handstand Push-ups
3rd min 8 Wall Ball Candle Sticks
4th min 50ft Single Arm Walking Lunge
 
*switch the arm every round don’t do both arms on the
4th min.
 
Metcon:
 
Level 1 (RX)
 
1min Cal Row
1min Double Unders (must score 30 every round to be RX)
1min Weighted Sit-ups 25/15
1min Rest
 
x3

WOD

Wednesday 08.08.2018

POSTED ON August 7, 2018

WDO | Wednesday 08.08.2018

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Warm Up:
 
5 Muscle Snatch
5 Snatch High Pull
5 Power Snatch
5 Behind the Neck Snatch Grip Thrusters
 
x3
 
Strength:
 
EMOM 8min
 
3 to 5 Reps of Touch and Go Power Snatch at 70-80%
 
*During this period coaches should talk about bar path,
hook grip and how to properly take the bar back to the ground.
 
Metcon:
 
Level 1 (RX)
 
9min AMRAP
 
15 Kettlebell Swing 53/35
10 Ring Dips

WOD

Tuesday 08.07.2018

POSTED ON August 6, 2018

WDO | Tuesday 08.07.2018

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Warm Up:
 
50ft Single Arm Dumbbell Carry L/R
7/7 Dumbbell High Pull
5/5 Single Leg Dumbbell RDL
 
x3
 
10 Alternating Leg Step Ups
50ft Walk on Toes Forwards
10 Cossack Squats
 
x3
 
100ft Shuttle Run
8 Dumbbell Snatch Alternating
4 Box Jump Overs 
 
x2-3; rest 1:30-2:30 between each part
 
Metcon:
 
Level 1 (RX)
 
6 Rounds For Time
 
400m Run
20 Alternating Dumbbell snatch 50/35
10 Box Jump Over 24/20

WOD

Monday 08.06.2018

POSTED ON August 5, 2018

WDO | Monday 08.06.2018

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Warm Up:
 
5 Muscle Cleans
5 Clean Pulls
5 Cleans
5 Front Squats
 
x3
 
Strength: 15min
 
A.
 
1 Clean Pull + 1 Hang Squat Clean + 1 Squat Clean x5
 
*Beginner athletes should do 2 Clean Pulls + 1 Power Clean + 1 Front Squat
 
Metcon:
 
Level 1 (RX)
 
7 Push Jerk 155/105
7 Bar Facing Burpee
 
4 Rounds For Time

WOD

Saturday 08.04.2018

POSTED ON August 3, 2018

WDO | Saturday 08.04.2018

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Warm Up:
 
10 groiners
10 empty bar good mornings
10 calf raises
 
x3
 
10 empty bar deadlifts
20 alternating dead bugs
50ft walk on toes forward
 
x3
 
Work up to moderate 3 rep deadlift
 
Metcon:
 
“CrossFit 2016 Masters 40-44 California Club”
 
Level 1 (RX)
 
8 deadlifts 365/255
40 GHD sit ups (no GHD make it weighted sit up 25/15)
80 double unders
4 rope climbs
80 wall balls 20/14
4 rope climbs
80 double unders
40 GHD sit ups (no GHD make it weighted sit ups 25/15)
8 deadlifts 365/255
 
For time

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