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WOD

Friday 08.03.2018

POSTED ON August 2, 2018

WDO | Friday 08.03.2018

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Warm Up:
 
5 Muscle Snatch
5 Snatch High Pull
5 Snatch Balance
5 Snatch
 
x3
 
Strength:
 
“CrossFit Games 2018 Individual Lift”
 
15min to find a 1 rep max squat snatch
 
*Beginner athletes should build to a 3 rep max power snatch.
*Encourage everyone to take 8+ real attempts at the lift
 
Metcon:
 
“CrossFit Games 2012 Isabel”
 
*6min time cap
 
Level 1 (RX)
 
For Time
 
30 Snatches 135/95
 
*any variation of the snatch

WOD

Thursday 08.02.2018

POSTED ON August 1, 2018

WDO | Thursday 08.02.2018

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Warm Up:
 
:15 Barbell Hold Overhead
5 Squats with a Press out
:15 Dead Hang
 
x3
 
150m Row
10 Empty Bar Push Jerk
5 Hollow to Arch Kip
 
x3-4 sets
 
then…
 
Work up to a moderate 3 rep push jerk from the ground.
 
Metcon:
 
Level 1 (RX)
 
“CrossFit Games 2007 Hopper”
 
1000m Row
 
5 Rounds For Time
 
25 Pull-ups
7 Push Jerk 135/95

WOD

Wednesday 08.01.2018

POSTED ON July 31, 2018

WDO | Wednesday 08.01.2018

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Warm Up:
 
50ft Samson Lunge
10 Heidens
:15 Deadhang + 5 Scap Pull-ups
 
x3
 
5 Snatch Push Press
5 Split Snatch
5 Hollow to Arch Kip
 
x3
 
4 Split Snatch
2 Bar Muscle-ups/Chest 2 Bar/Jumping Pull-up
50ft Shuttle Sprint
 
x2-3; rest 1-2min between
 
Metcon:
 
“CrossFit 2012 Track Triplet”
 
Level 1 (RX)
 
3 Rounds For Time
 
8 Split Snatch 115/75
7 Bar Muscle-ups
400m Run

WOD

Tuesday 07.31.2018

POSTED ON July 30, 2018

WDO | Tuesday 07.31.2018

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Warm Up:
 
10/10 Leg Swings
50ft Lunge with a Twist
:20 Bottom of Squat Goblet Hold
 
x3
 
Strength: 15min to complete
 
Front Squat
 
5×5 80-85% 1RM
 
Metcon:
 
RX (Level 1)
 
13 Wall Balls 20/14
9 Burpee
 
5 Rounds For Time

WOD

Monday 07.30.2018

POSTED ON July 29, 2018

WDO | Monday 07.30.2018

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Warm Up
 
5 Muscle Clean
5 Hang Power Clean
5 Thrusters
 
x3-4 sets
 
Strength
 
EMOM 6min
 
1st min 3 power cleans 80-85% of 1RM
 
*If athletes do not have a 1RM their to establish one during this time so we can use percentages for this month on the lifts
 
Metcon:
 
RX (Level 1)
 
20min AMRAP
 
18 Box Jumps 24/20
15 Kettlebell Swing 53/35
12 Toes 2 Bar

WOD

Saturday 07.28.2018

POSTED ON July 27, 2018

WDO | Saturday 07.28.2018

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Warm Up:
 
:15/:15 Single-arm Dumbbell Hold Overhead
20 Glute Bridges
10 Heidens
 
x3
 
5/5 Dumbbell Deadlift
5/5 Light Dumbbell Press
200m Run
 
x3
 
Metcon
 
*today if you do not have enough dumbbell either sub kettlebells or design the work out with a barbell for beginner with 75/55 pounds.
 
RX (Level 1)
 
20min AMRAP
 
10 Pull-ups
15 Dumbbell Deadlift 50/35
20 Single-arm Dumbbell Shoulder to Overhead (you can break it up how you want to between arms) 50/35

WOD

Friday 07.27.2018

POSTED ON July 26, 2018

WDO | Friday 07.27.2018

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Warm Up
 
6/6 Side Lying Thorax Rotation
10 Empty Bar Good Mornings
10 Empty Bar Back Squat (each round add weight)
 
x3-4 sets
 
Strength:
 
Back Squat
 
5 sets of 5 at 80% of 1RM
 
Metcon:
 
RX (Level 1)
 
12/12 Kettlebell Snatch 35/26
400m Run
 
5 Rounds For Time

WOD

Thursday 07.26.2018

POSTED ON July 25, 2018

WDO | Thursday 07.26.2018

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Warm Up
 
8 Yoga Push-ups
10 Lemon Squeeze
50ft Bear Crawl
15 Glute Bridge
 
x3
 
Skill:
 
EMOM 15min
 
1st min Handstand Walk Practice
2nd min 1-3 Strict Ring Muscle-ups
3rd min 15 Pike Leg Raises
 
*sub bear crawl or headstand for handstand walk
*sub strict low ring transistions for the muscle up emphasize a no kip rule today.
 
Metcon:
 
RX (Level 1)
 
10 Power Snatch 135/95
50 Double Unders
 
3 Rounds For Time

WOD

Wednesday 07.25.2018

POSTED ON July 24, 2018

WDO | Wednesday 07.25.2018

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Warm Up:
 
5/5 KB Waiters Squat
5/5 Single-arm KB Swing
100ft KB Front Rack Carry
3 Scap Pull-ups + 5 Hollow to Arch Kip
 
x3
 
Strength: 15min to complete
 
Front Squat
 
4×5 at 85%
 
Metcon:
 
RX (Level 1)
 
7 Rounds For Time
 
7 Front Squats 135/95
7 Chest 2 Bar Pull-ups

WOD

Tuesday 07.24.2018

POSTED ON July 23, 2018

WDO | Tuesday 07.24.2018

0 Comments / CATEGORY:
Warm Up
 
5 Muscle Cleans
5 Clean High Pull
5 Hang Power Cleans
15 Jumping Jacks
 
x3
 
Strength
 
EMOM 10min
 
1st min 3 Power Cleans 80-85% of 1RM
2nd min 7 Box Jump Overs 24/20
 
*If athletes do not have a 1RM their to establish one during this time so we can use percentages for this month on the lifts.
 
RX (Level 1)
 
10 Rounds 1min on 1min rest (20min of work)
 
10 Lateral Burpee Over Dumbbell
ME Alternating Dumbbell Hang Power Snatch with remaining time 50/35

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