April 17-22 WODs

Monday

Warm Up
2 Rounds
20 Jumping Lunges
20 US Kettlebell Swings

 

Joint Prep
3 Rounds
5/5 Dr Tri Shoulder Reaches
10 Sots Press
10 PVC Overhead Squats


S/T- OVERHEAD SQUAT
FIND A 1 REP MAX
– THEN –
3X3 @ 70%

 

WOD
400m RUN
30 x WALLBALLS (20/14)
200m RUN
15 x MEDBALL SITUPS
100m MEDBALL RUN
30 x WALLBALLS
200m RUN
15 x MEDBALL SITUPS
400m RUN

 

CORE FINISHER: 20 x WALLBALL SUNRISE/SUNSETS

 

L1 – (10/6)
L2 – (14/10)
Rx – Above
Comp – (30/20)

 

Tuesday

Warm Up
400m Run
30 Squats
20 Push Ups
10 Mountain Climbers

Joint Prep
Group Burgener Snatch Progression 

 

S/T – 6 SETS

INCREASING WEIGHT EACH SET

1 HIGH HANG POWER SNATCH

1 ABOVE THE KNEE POWER SNATCH

1 ABOVE THE KNEE SQUAT SNATCH

1 FULL SQUAT SNATCH

 

WOD-

21 – 15 – 9

DEADLIFT (115/80)

HANG POWER CLEAN

SHOULDER TO OVERHEAD

 

CORE FINISHER: 50 x PLATE RUSSIAN TWISTS

 

L1 – (65/45)

L2 – (95/65)

Rx – Above

Comp – (135/95)

 

Wednesday

Warm Up
Down and Back
Toy Soliders
Butt Kickers
Grapevine
Spiderman walk

 

Joint Prep
3 Rounds
10 Back Ext
10 Samson Stretch
10 Good Mornings

 

S/T- 8 ROUNDS (BUILDING TO A.H.A.P. / MOST DIFFICULT)

4 REPS PER ARM OF BOTTOMS UP KETTLEBELL PRESS

& (SUPERSET WITH)

4 REPS PER LEG OF PISTOLS

*PISTOL SCALES: BOX SIT, BOX SUPPORTED, RIG SUPPORTED, FOOT BEHIND CALF, COUNTERBALANCE, RX, WEIGHTED, SWEEP THROUGH

 

WOD- PARTNER WOD (PAIRS)

4 ROUNDS OF:

PARTNER 1

10 x PUSH UPS

15 x SIT UPS

20 x GOBLET SQUATS (53/35)

– WHILE –

PARTNER 2

400m RUN

*SWITCH

– AFTER BOTH PARTNERS HAVE RUN, THEN –

5 x TEAM DEADLIFT (315/205, 135-85 w/35# bar if Male/Female team)

 

CORE FINISHER: 30 X PARTNER ALTERNATING LEG LIFTS

 

L1 – (26/18) (135/95/45-30 w/35# bar)

L2 – (35/26) (225/155/90-60 w/35# bar)

Rx – Above

Comp – (70/53) (405/275/180-120 w/35# bar)

 

Thursday

Warm Up
2 Rounds
100 Singel Unders
5 Strict Pull Ups /10 Ring Rows

 

Joint Prep
3 Rounds
10 Back Ext
10 Kip Swings
10 Ring Rows

S/T:

BAR/RING MUSCLE UP TECHNIQUE (25mins)

AT SOME POINT COMPLETE A MAX EFFORT 500m ROW SPRINT

 

WOD 17MIN TOTAL TIME

3 ROUNDS – MAX EFFORT EMOM

  • DOUBLE UNDERS
  • SITUPS
  • BURPEES
  • BOX JUMPS (24/20)
  • TOES TO BAR
  • REST

 

CORE FINISHER:30 x OPPOSITE HAND OPPOSITE LEG TOE TOUCHES

 

L1 –  SINGLE UNDERS, (16/PLATES), V-UPS

L2 – DOUBLE UNDERS/ATTEMPTS, (20/16), KNEES TO SOMEWHERE

Rx – Above

Comp – BIGGEST UNBROKEN SET, (30/24)

 

Friday

Warm Up
Team Tic Tac Toe

 

Joint Prep
3 Rounds
5 Inch Worms
10 Strict Press
10 Back Ext

 

S/T

6 ROUNDS OF

ONE LEGGED – STRAIGHT LEG DEADLIFT

4 EACH LEG @ 20% OF 1 RM DEADLIFT

SUPERSET W/

10 x RING DIPS

 

WOD- 15 MIN CAP

60 x SQUATS

50 x SINGLE ARM KETTLEBELL SNATCHES (53/35)

40 x SQUATS

30 x PULLUPS

20 x SQUATS

10 x HANDSTAND PUSHUPS

 

CORE FINISHER: ROTISSERIE PLANKS (AS A CLASS)

1:00 FRONT, :30 R SIDE, 1:00 FRONT, :30 L SIDE, 1:00 FRONT

 

L1 – (26/18)

L2 – (35/26)

Rx – Above

Comp – (70/53), BACKSQUAT (45/35)

 

Saturday (at Columbia City)

Warm Up
500m Run
20 Wall Balls
15 Burpees
10 Back Ext

 

Joint Prep
Group Circle

WOD
4 Rounds/ 2 Min Rest Between Rds
5 Min AMRAP
400m Run
21 Burpees
15 Push Ups
ME Wall Balls

Score is  total Wall Balls

 

*******METCON******* (at SODO)

Monday

Warm Up
200 Single Unders
40 Moutain Climbers
30 Jumping Lunges

Technique
Movements in WOD

WOD
2 rounds /2 Min rest between rds
12 min AMRAP
250m Run
12x Ball slams
6x Burpees

 

Tuesday

Warm Up
42 KB Swings
30 Sit Ups
18 Push Ups

Technique
Movements in WOD

WOD
20 Min AMRAP
1-2-3-4-5-6-7-8-9…etc
Wall Balls
Med Ball Cleans
Med Ball Sit Ups

 

Wednesday

Warm Up
2 Rounds
400m Run
21 Squats
15 Push Ups

 

Technique
Movements in WOD

 

WOD
25 Min EMOM
Min 1- 10 Push Ups
Min 2- 20 Sit Ups
Min 3- 25 KB Swings
Min 4- 30 Squats
Min 5- 35 Mountain Climbers
Repete 

 

Thursday

Warm Up
3 Rounds
200m Run
15 Burpee Long Jumps

 

Technique
Movements in WOD

WOD
10 Min AMRAP
20 Burpees
20 KB Sumo Deadlift High Pulls
20 Goblet Squats
Rest 4 Min
10 Min AMRAP
200m Run
20 Push Ups
20 Ring Rows
20 Slam Balls

 

Saturday

Warm Up
1 Mile Run

 

Technique
Movements in WOD

WOD
20 Min AMRAP
400m Run
21 Slam Balls
21 Sit Ups
21 Push Ups
100m Farmers Carry 

 

Posted in WOD

April 10th-15th WODs

Monday

Warm Up
Partner Warm Up
40 Plank Low 5’ss
30 Sit Up High 10’s
20 Push Up Low 5s
10 Burpee High 5’s

Joint Prep
3 Rounds
5/5 Dr Tri Shoulder Reaches
10 Naked Bar Strict Press
10 Back Ext

S/T – STRICT PRESS
FIND A 1 REP MAX
THEN 5 x 3 @ 80%

 

WOD – 20min AMRAP
10 x BURPEES
15 x PULL UPS
20 x WALL BALLS (20/14)
100m RUN

 

CORE FINISHER:
RIG / WALL LEG RAISES x 25

 

L1 – Jumping Pullups, (10/6)
L2 – Banded Pullups, (14/10)
Rx – Above
Comp – Chest to Bar, (30/20)

 

Tuesday

Warm Up
Partner Med Ball Tosses
20 Overhead Toss
20 Underdog Pass
10 Left Lateral Passes
10 Right Lateral Passes
20 Squat “wall ball” passes

Joint Prep
Group Burgener Clean Progression

 

S/T – 6 SETS

WORK UP TO THE HEAVIEST SET POSSIBLE OF:
1 – HIGH HANG SQUAT CLEAN
2 – ABOVE THE KNEE HANG SQUAT CLEAN
1 – SQUAT CLEAN

*try to keep yours hands on the bar throughout, if you can.

 

WOD
4 ROUNDS:
15 x SNATCHES (75/55)
25 x SITUPS
CORE FINISHER: 30 x WEIGHTED GLUTE BRIDGES (use weight from workout)

 

L1 – (45/35)
L2 – (65/45)
Rx – Above
Comp – (95/65)

 

Wednesday
Warm Up
400m Run
21 Squats
15 Push Ups
9 Pull Ups

Joint Prep
3 Rounds
10 Samson Stretch
10 Back Ext
10 Squat High Jumps

S/T –

FARMERS HOLD BULGARIAN SPLIT SQUAT
8 x 4 each leg  (DUMBBELLS / KETTLEBELLS)
*WORK UP TO A HEAVY WEIGHT THEN DO REMAINING SETS
AT THAT WEIGHT

 

WOD
TEAMS OF 3 – RELAY STYLE
90 x BURPEES
60 x BOX JUMPS (24/20)
300 x DOUBLE UNDERS (SETS OF 10)

 

CORE FINISHER: 50 x MED BALL HANDOFFS (25 RIGHT/25 LEFT)

 

L1 – (16/PLATES), SINGLE UNDERS x 2
L2 – (20/16), ½ DOUBLE UNDERS/ ATTEMPTS
Rx – Above
Comp – (30/24), UNBROKEN DUs

 

Thursday

Warm Up
100 Single Unders
20 Squats
100 Single Unders
15 Burpees

 

Joint Prep
3 Rounds
10 Back Ext
10 Arc-Pause-Slide
10 Weighted Glute Raises 


S/T: DEADLIFT
5 x 10 @ 40%
3 x 5 @ 60% (NEGATIVES)

 

WOD: 18min EMOM
EVEN:  5 x THRUSTERS (95/65)
ODD: ME TOES TO BAR

*SCORE IS THE TOTAL AMOUNT OF TOES TO BAR

 

CORE FINISHER: 40 x PVC TAPS

 

L1 – (45/35), V-UPS
L2 – (75/55), KNEES TO SOMEWHERE
Rx – Above
Comp – (135/95)

 

Friday

Warm Up
4 Rounds
Team Suicide Sprint

Joint Prep

 

S/T & Conditioning

7mins @ EACH STATION

  • 1min ME TIRE FLIP
  • 2 x 30sec SINGLE ARM HANDSTAND HOLD/ BALANCE ATTEMPTS (each arm)

**SCALE: HEAVIEST SINGLE ARM/SINGLE LEG OVERHEAD PLATE “PIZZA” HOLD

  • 2 x SLED PULLS @70% OF C&J (30m)
  • OVERHEAD/BACKRACK KETTLEBELL BARBELL WALK (30’ x 2)

 

WOD

3 ROUNDS:
40 x DOUBLE UNDERS
5 x BAR MUSCLE UPS

 

CORE FINISHER: 40 x SIDE PLANK CRUNCHES (10L, 10R, 10L, 10R)

 

L1 – 80 SINGLE UNDERS, JUMPING CHEST TO BAR
L2 – 20 DOUBLE UNDERS/ATTEMPTS, CHEST TO BAR PULLUPS
Rx – Above
Comp – UNBROKEN DUs, RING MUSCLE UPS

 

Saturday (AT Columbia City)

Warm Up
500m Run
400m Skip
200m Grapevine
100m Sprint

Joint Prep
Group Circle

WOD
50-40-30-20-10
Wall Balls
Sit Ups
Russian KB Swings 

 

*******METCON******* (AT SODO)

Monday

Warm Up
3 Rounds
200m Run
15 Squats
15 Push Ups
15 Ring Rows

Technique
Movements in WOD

WOD
25 Min EMOM
Even- ME Wall Balls
Odd- ME Single Rope Jumps
Every 5 min Run to Poll and back (5min, 10, 15, 20)

 

Tuesday

Warm Up
800m Run
40 Wall Balls
30 Sit Ups
20 Push Ups

Technique
Movements in WOD

WOD
20 Min AMRAP
30 Russian KB Swings
20 Slam Balls
10 Burpees

 

Wednesday

Warm Up
21 Wall Balls
15 Sit Ups
9 Burpees
15 Push Ups
21 Back Ext

Technique
Movements in WOD

WOD
10 Min AMRAP
200m Run
20 Sledge Hits
15 Jumping Lunges
10 Ring Rows
REST 2 MIN
10 Min AMRAP
200m Run
20 Squats
15 V-Ups
10 Inch Worms

 

Thursday

Warm Up
5x400m Sprints
Run=Rest  Between

 

Technique
Movements in WOD

 

WOD
3 Rounds
5 Min AMRAP
400m Run w/ Med Ball
21 Wall Balls
15 Med Ball Sit Ups
ME  Med Ball Cleans

 

Saturday

Warm Up
1 Mile Run

Technique
Movements in WOD

 

WOD
27Min Cap
Death By 10m Sprint
Once you “Die”
Perform AMRAP
of
20 Slam Balls
20 Squats
20 Push Ups
20 Burpees 

 

Posted in WOD

April News and Events

News:

New Coaching Staff

Thank you for helping us welcome Jude to the team! Hope you have a chance to get to know him more in the coming weeks and months. If you haven’t met him, here he is!

We’re bringing in one more new coach starting next week. His name is Todd Stone and he comes to us with a ton of CrossFit experience. You may remember him from the Cornucopia Cup, as well. 😉 I know he’ll be a wonderful addition to our team!

New Class Time at Columbia City

Reminder that there is now a 6:30 a.m. Saturday class at the Columbia City location! It’s fun to see so many of you already taking advantage of that!

See the revised Columbia City class schedule here.

We want your feedback!

We wanted to create a way for you guys to give us feedback whenever you’d like. Think of this as an online “suggestion” box! I’ll repost each month so you always have a place to share your thoughts. 🙂

Give us your feedback here!


April Events:

Saturday 4/8 » Boot Camp Graduation Day (NO noon MetCon class at SODO!!!)

Friday 4/14, 6 p.m. » Happy Hour @ Super Six Info and RSVP here.

Sunday 4/16 » Happy Easter — BOTH LOCATIONS CLOSED

Saturday 4/29, 3:30-6:30 p.m. » Bouldering outing! For our first official active rest day, we’re headed 10 minutess north of Columbia City for activity and refreshments. We’ve got 3 hours to climb and hang out in a private area where we can bring our own food and drinks.

Expected cost to be < $21 per person. Should be a great way to have fun while trying something different with your entire gym family! Info and RSVP here.

April 3-8 WODs

Monday

Warm Up
400m Run
20 Wall Balls
200m Run
20 Push ups

 

Joint Prep
PVC Group Circle

 

S/T- FRONT SQUAT

1 REP MAX

*Write it down

 

WOD – 3 ROUNDS:

400m RUN

30 x PLATE SNATCHES (35/25)

200m PLATE CARRY

20 x WALL BALLS (20/14)

100m WALL BALL CARRY

10 x PUSH UPS

*17min TIME CAP

 

CORE WORK: 20 x MED BALL CRUNCHES

 

L1 – (15/10) (10/6)

L2 – (25/15) (14/10)

Rx – Above

Comp – (45/35) (30/20)

 

Tuesday

Warm Up
Down and Back
Spider Man Walk
Toy Soliders
Butt Kickers
Samson Stretch

 

Joint Prep

3 Rounds
10 Back Ext
10 Strict Press (naked bar)
10 Dr Tri Shoulder Reaches

 

S/T – SHOULDER TO OVERHEAD

TECHNIQUE FOR: STRICT PRESS, PUSH PRESS, PUSH JERK, SPLIT JERK

  • THEN

8min EMOM

3x SHOULDER TO OVERHEAD @ 70-80% OF YOUR 1 RM C&J
(From the ground)

 

WOD:

DOUBLE UNDERS – SQUAT CLEAN (135/95)

50 – 1

40 – 5

30 – 10

20 – 15

10 – 20

 

CORE WORK: 25 x BARBELL SIT UPS

 

L1 – x2 SINGLE UNDERS, (65/45)

L2 – ½ DUs/ATTEMPTS, (95/65)

Rx – Above

Comp – UNBROKEN, (155/105)

 

Wednesday

Warm Up

50 Russian KB Swings
20 Goblet Squats
30 Russian KB Swings
20 KB Overhead Lunge (10L/10R)

Joint Prep

Turkish Get Up Technique

 

S/T- 10 ROUNDS:

5 x KETTLEBELL/DUMBBELL ROW (EACH ARM)

4 x TURKISH GET UPS (2 PER ARM)

 

WOD – TEAM WOD “SYNCHROS”: (everyone working at the same time)

40 x SYNCHRONIZED WALL BALLS (20/14)

30 x SYNCHRONIZED BURPEES

20 x SYNCHRONIZED TOES TO BAR

10 x SYNCHRONIZED HANDSTAND PUSH UPS

*Total Reps for team.

 

CORE WORK:  40x PARTNER MED BALL SIT UP TOSS

 

L1 – (10/6), V-UPS, JACK KNIFE PUSH UPS

L2 – (14/10), KNEES TO SOMEWHERE, WALL WALKS

Rx – Above

Comp – (30/20), DEFICIT HSPU *REPS MUST BE SYNCHRONIZED TO COUNT

 

Thursday

Warm Up

2x 400m Sprint

Joint Prep
2 Rounds
10 Sec Hobo Stretch each arm
10 Arc Pause Slides
10 Samson Stretch

 

S/T: FRONT RACK LUNGE

10 x 10 @ 30% – 40% of 1RM Front Squat

 

WOD – 20min EMOM

EVEN: MAX EFFORT RUSSIAN KETTLEBELL SWINGS (53/35)

ODD: 10 x GOBLET SQUATS

*score is total swings*

 

CORE WORK: 40 x KETTLEBELL RUSSIAN TWISTS

 

L1 – (26/16)

L2 – (35/26)

Rx – Above

Comp – (70/53)

 

Friday

Warm Up
Erg Bowling
Try to Row exactly 300m any meters over are how many burpees you have to do. You must keep rowing till you are at at least 300m.

 

Joint Prep
3 Rounds
10 Back Ext
10 PVC Overhead Squats
10 Ring Rows

 

S/T – 5 SETS:

1 MIN BACK RACK LOAD HOLD @ 100% OF 1RM BACK SQUAT

  • SUPERSET WITH    –

1 ROPE CLIMB (2 @ COLUMBIA CITY)

[L1- 30sec Hold, L2- 2x Ground Pullups, COMP- Legless]

 

WOD

21 – 15 – 9

SNATCH (95/65)

BURPEE BOX JUMP OVERS (24/20)

SLAM BALL

 

CORE WORK: 30 x SLAMBALL WALL TOSS

 

L1 – (45/35) (16/BAR OVER)

L2 – (65/45) (20/16)

Rx – Above

Comp – (135/95) (30/24)

 

Saturday

Warm Up
3 Rounds

5 Ring Rows
10 Push ups
15 Squats

Joint Prep
Group Circle

WOD
5 Rounds
400m Run
12 Deadlifts (95/65)
10 Hang Power Cleans
8  Overhead Squats

L1- (45/35)
L2- (75/55)
Rx- Above
Comp- (135/95)

 

*******METCON******* AT SODO

Monday

Warm Up
2 Rounds
400m Run
12 Russian KB Swings
8 Burpees

 

Technique
Movments in WOD

 

WOD
20 Min AMRAP
400m Run
20 KB Swings
20 Push Ups
20 Squats

 

Tuesday

Warm Up
400m Run with Plate held overhead
40 Squats

30 Situps
20 Push Ups

10 Burpees

 

Technique
Movements in WOD

 

WOD
5 Min AMRAP
100 Single Unders
20 Thrusters (45/35)
Rest 1 min
5 Min AMRAP
100 Single Unders
20 Wall Balls
Rest 1 Min
5 Min AMRAP
100m Run
20 Burpees
Rest 1 Min
5 Min AMRAP
100m Run
20 Slam Balls

 

Wednesday

Warm Up

7x 100m Sprint
30 sec rest

Technique
Movments in WOD

 

WOD
4 Rounds 1 Min rest between rounds
1 Min – ME Wall Sit
1 Min – ME Plank
1 Min-  ME Back Ext Hold
1 Min-  ME Deadhang
1 Min – ME Handstand Hold

Thursday

Warm Up

3 Rounds
20 Step Ups with Med Ball Overhead
20 Wall Balls
20 Med Ball Sit Ups

Technique

Movments in WOD

WOD
20 Min AMRAP
100 KB Swings
100 Squats
100 Sit Ups
100 Lunges
100 Burpees

 

Saturday

Warm Up
1 Mile Run

 

Technique
Movements in WOD

 

WOD
20 Min CAP/ 4 Rounds
800m Run
3 Rounds of Cindy
5 Pull Ups/Jumping Pull Ups
10 Push Ups
15 Squats


L1- 400m Run
L2- 600m Run
Rx- above

Posted in WOD

March 28- April 1

Monday

Warm Up
Burpee Roxanne
Joint Prep
2 Rounds
15 Back Ext
10 Naked Bar Deadlifts
5 Inch Worms


S/T: DEADLIFT

30mins to find a 1 Rep Max
*Write it down for future reference (we have some more WOD books for sale or get an app on your phone) 

WOD: 4 ROUNDS FOR TIME

20 x US KETTLEBELL SWINGS (53/35)
20 x GOBLET SQUATS
20 x SUMO DEADLIFT HIGH PULLS

AB FINISHER: 30 x KB WEIGHTED SIT UPS

L1 – (26/18)
L2 – (35/26)
Rx – Above
Comp – (70/53)

 

Tuesday

Warm Up
Partner Warm Up
40 Partner Plank Low 5’s
30 Partner Sit Up High 10’s
20 Partner Burpee High 5’s
10 Partner Push Up Low 5’s  

 

Joint Prep

PVC PASSTHROUGHS, AROUND THE WORLD, HOBO

  • BURGENER CLEAN WARM UP

S/T – CLEAN & JERK

1 REP MAX

**Write it down for future reference (we have some more WOD books for sale or get an app on your phone) 

WOD
FRAN
21 – 15 – 9
THRUSTERS (95/65)
PULLUPS

AB FINISHER: 20 x BARBELL TILTS

 

L1 – RING ROWS, (45/35)
L2 – BANDED PULLUPS, (7555)
Rx – Above
Comp – CHEST TO BAR, (135/95)

 

Wednesday

Warm Up

Down and Back
Toy Soliders
Spider Man Walk
Knee Huggers
Butt Kickers

 

Joint Prep
Group Circle


S/T: 10 ROUNDS

  • 8 x PISTOLS (4 EACH LEG)
  • 8 x BOTTOMS UP KETTLEBELL PRESS (4 EACH ARM)

WOD – PARTNER WORKOUT:
60 x WALL BALLS (20/14)
1min REST
40 x SHOULDER TO OVERHEAD (125/85)
1min REST
20 x TEAM DEADLIFT (315/205, 135-85 w/35# bar if Male/Female team )

*IF YOU DROP THE BALL OR BAR YOU BOTH HAVE RUN 100m TOGETHER

**PREP ALL PLATES NEEDED BEFORE WORKOUT

AB FINISHER: 50 x PARTNER SLAM BALLS- BACK AND FORTH

L1 – (10/6) (65/45) (135/95/45-30 w/35# bar)
L2 – (14/10) (95/65) (225/155/90-60 w/35# bar)
Rx – Above
Comp – (30/20) (155/105) (405/275/180-120)

 

Thursday

Warm Up
Bring Sally Up (no weight)

 

Joint Prep
3 Rounds
10 Arc Pause Slides
10 Back Ext
10 Wall Facing Squats

 

S/T: BACK SQUAT
5 x 10 @ 50%
2 x  7 @ 60%

WOD: 25 MIN AMRAP – EMOM X 5 (SCORE IS TOTAL REPS)

MIN 1: DOUBLE UNDERS

MIN 2: BOX JUMPS (24/20)

MIN 3: BURPEES

MIN 4: RING DIPS

MIN 5: REST

AB FINISHER: 40 x MED BALL SIT UPS

L1 – SINGLE UNDERS (16/PLATES) (10/6) BOX DIPS
L2 – DU ATTEMPTS (20/16) (14/10) SUPPORTED DIPS
Rx – Above
Comp – ME UNBROKEN (30/24) (30/20)

 

Friday

Warm Up
Med Ball Pizza Tag

 

Joint Prep
2 Rounds
10 Inch Worms
15 Back Ext
1 Min Farmers Hold

 

S/T: SINGLE-LEG STRAIGHT LEG DEADLIFT

5 x 8 (each leg) @ 30% OF 1 REP MAX OF DEADLIFT

WOD

50 x POWER CLEANS (95/65)
40 x TOES TO BAR
30 x PARALLEL OVER THE BAR BURPEES
20 x POWER SNATCH
10 x HANDSTAND PUSHUPS

 

AB FINISHER: 50 x PLATE TAP RUSSIAN TWISTS

L1 – (45/35)
L2 – (75/55)
Rx – Above
Comp – (135/95), BAR FACING BURPEES

 

Saturday 

Warm Up
500m Run
21 Squats
15 Push Ups
9  Burpees

 

Joint Prep
Group Circle

WOD
30 Rounds
5 Wall Balls
3 Push Ups
1 Pull Ups

 

*******METCON******* (AT RE SODO) 🙂 

Monday

Warm Up
Burpee Roxanne
And
Scotty Doesn’t Know

 

Technique
Movements in WOD

WOD
25 Min AMRAP
30 KB Swings
25 Slam Balls
20 Lunges
15 Push Ups
10 Burpees

Tuesday

Warm Up
100 KB Swings

Technique
Movement in WOD

WOD
3 Rounds
8Min AMRAP 1 min Rest between rds
100m Run
10 Burpees
10 Box Jumps

Wednesday

Warm Up
50 Slam Balls
30 Wall Balls
10 Burpees

 

Technique
Movements in WOD

WOD
30 MIN EMOM
Min1- ME Slam Balls
Min2- ME Wall Balls
Min3- ME Sit Ups
Min4- ME Squats
Min5- ME Rope Jumps
Min6- REST

 

Thursday

Warm Up
4 Rounds
200m
10 Squats
10 Push Ups

 

Technique
Movements in WOD

WOD
20 Min AMRAP

With naked bar
10 Deadlifts
10 Bent Rows
10 Hang Power Cleans
10 Front Squats

For an extra challenge try not to let go of the bar

Saturday

 

Warm Up
1 Mile Run

Technique
Movements in WOD

WOD
5 Rounds
5Min AMRAP 1 Min rest between RDS
Down and Back / 10 Slam Balls between down and backs
Bear Crawl
Burpee Long Jump
Sprint forward
Sprint backward

 

Posted in WOD

March 20-25 WODs

Monday

Warm Up
Med Ball Pizza Tag

Joint Prep

2 Rounds
15 Back Ext
10 Wall Facing Squats
10 Arc-Pause-Slides

S/T – BACKSQUAT

1 REP MAX / HEAVY SINGLE (write it down)

WOD –

4 ROUNDS:
12 x PULL UPS
6 x BURPEES
3 x HANDSTAND PUSH UPS
200m RUN
L1 – RING ROWS, BOX PUSH UPS (JACKKNIFE)
L2 – BANDED PULL UPS, WALL WALKS
Rx – Above
Comp – CHEST TO BAR, DEFICIT HSPU

 

Tuesday

Warm Up
200 Single Unders
15 PVC Overhead Squats
15 Push Ups

Joint Prep

Coach Led Burgener Snatch Progression

S/T – SNATCH
1 REP MAX SNATCH (write it down)

 

WOD
– 10min AMRAP
5 x THRUSTERS (135/95)
50 x DOUBLE UNDERS
 2 x BAR MUSCLE UPS

L1 – (75/45) 100 x Single Unders, Jumping Chest to Bar Pullups
L2 – (95/65) 25 DUs/Attempts, Banded Chest to Bar Pull Ups
Rx – Above
Comp – (155/115) Unbroken Dus, Ring Muscle Ups

 

Wednesday

Warm Up

21 Wall Balls
15 Burpees
9  V-Ups

Joint Prep
2 Rounds
10 Push Ups
10 Med Ball Wall Taps
10 Squat Jumps

 

S/T: BENCH PRESS

10 x 10  REPS @ 50% OF 1RM

OR

10 x 10 REPS @ 50% OF BODY WEIGHT

**WHICHEVER IS LIGHTER

WOD

– 400m RUN

 50 x WALL BALLS (20/14)

 40 x RUSSIAN TWISTS W/ MED BALL

 30 x BOX JUMPS (24/20)

– 200m RUN

 25 x WALL BALLS (20/14)

 20 x RUSSIAN TWISTS W/ MED BALL

 15 x BOX JUMPS (24/20)

– 100m RUN

L1 – (10/6), (16/PLATES)
L2 – (14/10), (20/16)
Rx – Above
Comp – (30/20), (30/24)

 

Thursday

Warm Up

Down and Back
Spider Man Walk
Over Unders
Butt Kickers
Toy Soliders

Joint Prep

2 Rounds
10 Strict Press
10 Weight Glute Bridges
10 Samson Stretch

Conditioning
12min EMOM
EVEN: WALL SIT HOLD (:45)

ODD: HANDSTAND HOLD (:45) (facing away from wall, facing wall, jackknife hold)

WOD – TEAMS – 20min AMRAP

(ONE PERSON ROWS WHILE THE OTHERS WORK 1 AT A TIME, ROTATE AS NEEDED)

600 x DOUBLE UNDERS

400 x SIT UPS

200 x PUSH UPS

100 x SINGLE ARM KETTLEBELL SNATCH (53/35)

*SCORE IS TOTAL REPS + METERS ROWED.

*3 PERSON OR MORE TEAM IS THE GOAL (COMPETE FOR THE DAY NOT JUST THE CLASS)

L1 – SINGLE UNDERS (26/18)

L2 – ATTEMPTS (35/26)

Rx – Above

Comp – (70/53)

 

Friday

Warm Up

TBD

Joint Prep

TBD

S/T

MOVEMENT STANDARDS

WOD – 17.5

 

L1 –

L2 – CROSSFIT SCALED

Rx – Above

Comp –

 

Saturday (AT RE)

Warm Up
3 Rounds
400m Sprint
30 sec rest

Joint Prep

Group Circle

WOD
5 Rounds
500m Run (around the block)
20 Thrusters (45/35)
15 Sit Ups
10 Wall Balls (20/14)

L1- 15# Thrusters, (10/6)
L2- 35/25 (14/10)
Rx- above
Comp- 75/55, 30/10

Posted in WOD

March 13-18 WODs

Monday

Warm Up
2 Rounds
15 Burpees
15 Wall Balls

Joint Prep
3 Rounds
10 Back Ext
10 Sec Hobo Stretch each side
10 Elbows up Squats

S/T
FRONT SQUAT
5 x 2 @ 80%
3 x 2 @ 85%
1 x 2 @ 90%

WOD
5 ROUNDS:
20 x DOUBLE UNDERS
10 x BURPEES
20 X KETTLEBELL SWINGS (USA) (53/35)

L1 – 50 x SINGLE UNDERS, (26/18)
L2 – 10 x DOUBLE UNDERS / ATTEMPTS, (35/26)
Rx – Above
Comp – UNBROKEN DUs, (70/53)

 

Tuesday
Warm Up
2 Rounds
100 Single Unders
20 Jumping Lunges
20 Ring Rows

Joint Prep
2 Rounds
10 Strict Press
10 Wall Facing Squats
10sec hobo stretch each arm

 

S/T: SPLIT JERK TECH FROM THE RACK –
2 x 5 @ 50%
2 x 3 @ 70%
2 x 1 @ 80%

WOD
21 – 15 – 9
THRUSTERS (115/85)
OVER BAR BURPEES (PARALLEL)
– 200m RUN  (in between rounds & to FINISH)

L1 – (65/45)
L2 – (95/65)
Rx – Above
Comp – (135/95), BAR FACING BURPEES

 

Wednesday

Warm Up
2 Rounds
200m Run
10 Inch Worms

Joint Prep
2 Rounds
10 Naked Bar Deadlifts
1 min Farmers Hold
10 Weighted Glute Bridges

S/T: DEADLIFT – NEGATIVES (SLOW DOWN)
5 x 7 @ 50%
3 x 5 @ 60%
2 x 3 @ 75%

WOD  –  7min AMRAP
5   – HANDSTAND PUSH UPS
10 – PULLUPS
15 – WALL BALLS (20/14)

 

L1 – JACK KNIFE PUSH UPS, RING ROWS, (10/6)
L2 – WALL WALKS, STRICT BANDED PULLUPS, (14/10)
Rx – Above
Comp – DEFICIT HSPU, CHEST TO BAR PULLUPS, (30/20)

 

Thursday

Warm Up
2 Rounds
20 Wall Balls
20 US KB Swings 

Joint Prep
3 Rounds
10 Back Ext
10 Ring Rows
5 V-Ups 

 

Conditioning:

12 MIN EMOM:

EVEN: PLANK HOLD

ODD: HOLLOW ROCK

WOD – PARTNER – 2 ROUNDS @ EACH MOVEMENT

50 x DOUBLE UNDERS – PARTNER HOLDS DEADLIFT (225/155)

-1 MIN REST-

40 x SIT UPS – PARTNER HOLDS PLANK

-1 MIN REST-

30 x PUSHUPS – PARTNER HOLDS HANDSTAND

-1 MIN REST-

20 x PULL UPS – PARTNER HOLDS FRONT RACK BARBELL (135/95)

-1 MIN REST-

10 x BURPEES – PARTNER HOLDS DEAD HANG ON BAR

 

L1 – 100 SINGLE UNDERS & (135/95), (45/35) OVERHEAD PLATE HOLD, RING ROWS & (75/55)

L2 – 25 DOUBLE UNDERS/ATTEMPTS & (185/125), JACKKNIFE HOLD, BANDED PULL UPS & (95/65)

Rx – Above

Comp – REPS ONLY COUNT WHILE PARTNER IS “HOLDING”

 

Friday

Warm Up

TBD

Joint Prep

 

S/T or Conditioning

WOD

17.4

 

L1 –

L2 – CROSSFIT SCALED

Rx – Above

Comp –

 

Saturday

Warm Up
400m Run
20 Squats
400m Run
20 Push Ups

Joint Prep
Group Circle

WOD
Partner WOD
2 Rounds- alternating
Partner A- 500m Run (around the block)
Partner B- ME Wall Balls
Then switch and repeat
Partner A- 500m Run (around the block)
Partner B- ME KB Swings
Then switch and repeat
Partner A- 500m Run
Partner B- ME Push Ups
Then switch and repeat
Partner A- 500m Run
Partner B- ME Sit Ups 

Posted in WOD

March 6-11 WODs

Monday

Warm Up
2 Rounds
20 Mountain Climbers
20 Wall Balls

Joint Prep
2 Rounds
15 Back Ext
15 Inch Worms
1min Farmers Hold (KB or DB)

 

S/T
DEADLIFT
Warm up to 75% of 1 RM
2 x 2 @ 75%
3 x 2 @ 85%
4 x 2 @ 90%

WOD
4 ROUNDS
25 x GOBLET SQUATS (53/35)
15 x PUSH UPS
5   x CHEST TO BAR PULLUPS
100m RUN

L1 –  (26/18), Jumping Chest to Bar
L2 – (35/26), Banded Chest to Bar
Rx – Above
Comp – (70/53), Muscle ups

 

Tuesday
Warm Up
100 Single Unders
25 Double Unders
15 Ring Rows
15 Lunges

Joint Prep
3 Rounds
10 Strict Press
10 Back Ext
10 V-Ups

S/T
Barbell Cycling Tech (Cleans & Shoulder to Overhead)
7 Min EMOM of 5 Hang Power Cleans & 3 Shoulder to Overhead @ 45% of 1RM C&J

WOD /
50 x DOUBLE UNDERS
40 x POWER CLEANS (115/75)
30 x TOES TO BAR
20 x SIT UPS
10 x BURPEES

L1 –  100 x Single Unders, (45/35), V Ups
L2 –  25 x DU/ Attempts, (75/55), Knees to Somewhere
Rx – Above
Comp – Unbroken DUs, (135/95), Bar facing Burpees

 

Wednesday

Warm Up
400m Run
21 Squats
15 Push Ups
9 Pull Ups

Joint Prep
3 Rounds
10 Samson Stretch
10 Dr Tri Shoulder Reaches
10 PVC Overhead Squats

S/T

Lunges

30 mins to accumulate 50 x Reps of an overhead lunge @ 50% of 1 RM Overhead Squat.  

WOD
7min AMRAP:
10 x BURPEE BOX JUMP OVERS (24/20)
10 x SNATCH (75/55)
10 x BACK SQUAT (75/55)

L1 – Burpee Step Up (16), (25/15)
L2 – Burpee Step Up Over (20/16), (45/35)
Rx – Above
Comp – (30/24), (95/65)

 

Thursday

Warm Up
Scotty Doesn’t Know

Joint Prep
2 Rounds
15 Back Ext
15 Squats

Conditioning:

10 min EMOM:
10 x PUSH UPS
+ ME SQUAT SIT

WOD

TEAM WATERFALL (4 TEAMS) –
4 ROUNDS 

Each member starts at the beginning and can’t move on until the person ahead of them is done.

250m x ROW

50 x DOUBLE UNDERS

50x SIT UPS

50x AIR SQUATS

 

L1 – 100m Row, 100 Single Unders

L2 – 200m Row, 25 DUs / Attempts

Rx – Above

Comp – Above

 

Friday

Warm Up

Joint Prep

 

WOD 17.3

TBD

L1 –

L2 – Open Scaled

Rx – Above

Comp –

 

Saturday

Warm Up
400m Run
40 Squats
200m Run
20 Push Ups
1 Hill Run

Joint Prep
Group Circle

WOD 25 Min Cap
50 Lunges
50 Sit Ups
50 KB Swings
50 Wall Balls
50 Box Jumps
50 Squats
50 Ring Rows 

Posted in WOD