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

February 27th-March 4th WODs

Monday

Warm Up
2 Rounds
100 Single Unders
15 Push Ups
15 Squats

Joint Prep
2 Rounds
10 Arc-Pause-Slides
10 Bent Over Wall Angels
10 PVC Sots Press

S/T
OVERHEAD SQUATS
25mins TO FIND A 1 REP MAX OVERHEAD SQUAT

WOD
3 ROUNDS:
400m RUN
15 PULL UPS
10 BURPEES
5 HANDSTAND PUSH UPS

L1 – RING ROWS, JACKKNIFE PUSH UPS
L2 – BANDED PULL UPS, WALL WALKS
Rx – Above
Comp – ROW, CHEST TO BAR PULLUPS, OVER ROWER BURPEES, DEFICIT HSPU

 

Tuesday

Warm Up
2 Rounds
20 Wall Balls
15 Push Ups 

Joint Prep
Burgener Snatch Progression

S/T
10min EMOM @ 65% OF 1 REP MAX SNATCH

POWER SNATCH
OVERHEAD SQUAT
FULL SNATCH

WOD
21 – 15 – 9
POWER SNATCH (95/65)
PISTOLS
BOX JUMPS (24/20)
L1 – (45/35), BOX PISTOLS, (16/PLATES)
L2 – (65/45), SUPPORTED PISTOLS, (20/16)
Rx – Above
Comp – (115/75), WEIGHTED PISTOLS (35/26), (30/24)

 

Wednesday

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

Joint Prep
2 Rounds
10 Arc-Pause-Slides
10 Wall Facing Squat
10 Back Ext

S/T
Back Squats
4 x 10 @ 40%
3 x 7   @ 50%
2 x 5   @ 60%
1X3    @ 70%

WOD
7min AMRAP
25 x KETTLEBELL SWINGS (USA) (53/35)
15 x WALL BALLS (20/14)
5  x BAR MUSCLE UPS

L1 – (26/18), (10/6), BANDED CHEST TO BAR PULLUPS
L2 – (35/26), (14/10), JUMPING BAR MUSCLE UP
Rx – Above
Comp – (70/53), (30/20), RING MUs

 

Thursday
Warm Up
2 Rounds
100 Single Unders
15 Push Ups
10 Jumping Lunges

Joint Prep
3 Rounds
10 Back Ext
10 Samson Stretch
5   Inch Worms

S/T

DOUBLE UNDER TECHNIQUE

– THEN –

DEATH BY DOUBLE UNDERS  (8mins)

10 – 20 – 30 – 40 – 50 – 60 – 70 – 80

(If you die, attempt ME for the remaining minutes)

WOD – 25min TIME CAP
50 x SIT UPS
40 x GOBLET SQUATS (53/35)
30 x BURPEES
20 x PUSH UPS
10 x HANDSTAND PUSHUPS

–  1 minute rest  –

10 x HANDSTAND PUSH UPS
20 x PUSH UPS
30 x BURPEES
40 x GOBLET SQUATS (53/35)
50 x SIT UPS

L1 – (26/18), ELEVATED / JACKKNIFE PUSH UPS
L2 – (35/26), WALL WALKS
Rx – Above
Comp – (70/53), DEFICIT HSPU

 

Friday

Warm Up

TBD

Joint Prep

TBD

S/T or Conditioning

TBD

WOD

17.2

L1 –
L2 – SCALED
Rx – Above
Comp –

 

Saturday

Warm Up
400m Run
50 Russian KB Swings
25 Ring Rows
10 Burpees 

Joint Prep
Group Circle

WOD

In teams of 2

AMRAP 20 Minutes
20 KB Swings (53/35
20 Box Jumps (24 /20)

One athlete will run 400 Meters while the other completes as many rounds/reps of the AMRAP as possible. The athletes will then switch, with the athlete coming off the run picking up right where the other athlete left off.

L1- (26/18), Step Ups
L2- (35/26), (20/16)
Rx- above
Comp- (70/53)

Posted in WOD

February 20-25 WODs 2017 Open Week 1

Monday
Warm Up
100 Single Unders
30 Double Unders
20 Squats
20 Push ups

Joint Prep
10 PCV Round the Worlds
Coach Lead Burgener Warm Up

S/T

25mins to find 1 Rep Max Snatch 

WOD
(Partner/Judge)
7min AMRAP
15 Wall Balls (20/14)
10 Pullups
5 Burpees

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

Tuesday
Warm Up
100 Single Unders
30 Double Unders
20 Wall Balls
20 Med Ball Cleans

Joint Prep
10 Sec Hobo Stretch each arm
10 Strict Presses
Burgener Warm Up

S/T
Clean Technique

-then-

10min EMOM @ 65% of 1RM 10 rounds of:
High Hang Power
Above the Knee Power
Full Squat Clean

WOD
(Partner/Judge)

FOR TIME: Stress Economy of Plates/working on 1 mat
20x SNATCHES (95/65)
15x THRUSTERS (135/95)
10x CLEANS (185/125)
5x DEADLIFTS (275/185)

10min Time Cap

L1 – (45/35) (65/45) (95/65) (135/95)
L2 – (65/45) (95/65) (135/95) (185/125)
Rx – Above
Comp – (115/85) (155/105) (205/135) (315/205)

 

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

Joint Prep
10 KB Arm Bars
10 Samson Stretch
10 Sots Press w/PVC

 

S/T

DUMBBELL LADDER

TECHNIQUE

On a running clock complete 4 rounds of the following, increase weight each round.

2x MAN MAKERS  

4x SHOULDER TO OVERHEAD

8x OVERHEAD LUNGES

10x DUMBBELL SINGLE ARM SNATCHES (5x each arm)

After 4x through, complete 1min of ME DumbBell THRUSTERS at your heaviest weight.

(Record reps & weight)

WOD

(Partner/Judge)
21-15-9
Box Jumps (24/20)
KettleBell Snatches (53/35)
Ring Dips

7min Time Cap

L1 – (16/Plates) (26/18)
L2 – (20/16) (35/26)
Rx – Above
Comp – (30/24) (70/53)

 

Thursday
Warm Up
400m Run
50 Double Unders
20 Push Ups

Joint Prep
3 Rounds
10 Back Ext
10 Strict Press
10 Spiderman Steps

S/T

HANDSTAND PUSHUP TECHNIQUE

  • 8min DEATH BY HANDSTAND PUSHUPS

WOD
3 Rounds
5min AMRAP + 1min REST
10x SIT UPS
25x DOUBLE UNDERS
10x Burpees
100m ROW/RUN

 

L1 –  15 DU Attempts / 50 Single Unders
L2 – 10 DUs
Rx – Above
Comp – Unbroken DUs, Target / Over Rower Parallel Burpees

 

Friday

Warm Up

TBD

Joint Prep

TBD

WOD

17.1

 

L1 –

L2 – Crossfit Open Scaled:

Rx – Above

Comp – N/A

 

Saturday

Warm Up
400m Run
20 Squats
200m Run
10 Push Ups

Joint Prep
Group Circle

WOD- 30min AMRAP

DUMBBELL MANIA / KettleBell Mania

Partner Workout (1 person works at a time)

20x MAN(person)  MAKERS 100x Single Arm Overhead Squats

40x SHOULDER TO OVERHEAD

60x OVERHEAD LUNGES

80x SINGLE ARM SNATCHES

15min Time Cap

L1 – (20/10) (26/18)

L2 – (35/20) (35/26)

Rx – (50/35) (53/35)

Comp -(65/50) (70/53)

Posted in WOD

February 13-18 WODs

Monday

Warm Up
400m Run
21 Squats
15 Ring Rows
9 Jumping Lunges

 

Joint Prep
2 Rounds
10 Wall Facing Squats
10 Strict Press
10 Strict Pull Ups

S/T –
Back Squats
3 x 5 @ 65%
2 x 4 @ 75%
1 x 3 @ 85%

WOD –
15min AMRAP
5 Handstand push-ups
10 Pistols, alternating legs
15 Pull-ups

L1 – wall walks, box pistols, jumping pull ups
L2 – Box push ups, supported pistols, banded pullups
Rx – Above
Comp – Deficit HSPU, weighted Pistols (53/35) Chest to Bar

 

Tuesday

Warm Up
2 Rounds
100 Single Unders
10 Pause Squats (3sec pause)
5  Strict Pull Ups

Joint Prep
3 Rounds
10 Back Ext
10 Arc-Pause-Slides
5 Inch worms (No push up, but walk hands out as far as you can)

S/T –

Rowing Technique
4 Rounds of:
200m row + 10 Cals
&
25 KettleBell Swings (USA) (unbroken)

WOD
15.1/15.1A
Complete as many rounds and reps as possible in 9 minutes of:
15 toes-to-bars
10 deadlifts (115 / 75 lb.)
5 snatches (115 / 75 lb.)

WORKOUT 15.1a
1-rep-max clean and jerk
6-minute time cap

 

L1 –  V-ups, (65/55)
L2 – Knees to somewhere, (95/65)
Rx – Above
Comp – Above

 

Wednesday

Warm Up
100 Single Unders
50 Double Unders
25 Wall Balls

Joint Prep
3 Rounds
10 Back Ext
10 Push Ups
10 Elbows Up Squats

S/T –
Deadlift
Build to 75% of 1RM
20 min EMOM
Even: 1 x 3 @ 75%
Odd: 3 bar or ring Muscle ups (Chest to bar, Jumping MUs, MU attempts)

 

WOD
ELIZABETH- 10Min Cap
21 – 15 – 9
Cleans (135/95)
Ring Dips

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

 

Thursday

Warm Up
200 Single Unders
5 Wall Walks
10 Pull Ups

Joint Prep

2 Rounds
10 Arc-Pause-Slides
10 Spider Man Steps
10 Back Ext

S/T –
20 min EMOM
Even: 20 DUs (singles, 10 DUs, listed, Unbroken)
Odd: 10 Pushups

WOD
11.4
10 min AMRAP
60 Bar Facing Burpees
30 Overhead Squats (120/80)
10 Muscle Ups

L1 – 45/35, Low Jumping Chest to Bar Pullups
L2 – 85/65, Jumping Bar Muscle Ups
Rx – Above
Comp – Above

Friday
Warm Up
400m Run
20 Wall Balls
100 Single Unders

 

Joint Prep

Burgner Snatch Progression as group

S/T –
Build to a heavy Snatch (around 75%)
10 min EMOM
1 Snatch + 2 Overhead Squats + 1 Snatch

WOD
21-15-9 Reps for Time of:
Calorie Row
Thrusters (95/65)

L1 – RUN: 400m-200m-100m, (45/35)
L2 – 15-9-6 (75/55)
Rx – Above
Comp – Above

 

Saturday

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

Joint Prep
Group Circle

WOD
100 Double Unders
80 Sit Ups
60 Wall Balls (20/14)
40 Box Jumps (24”20”)
20 Toes To Bar

L1- Single Unders, (10/6), Plate Jumps, V-Ups
L2- 30 Double Unders, (14/10), (20”16”), Knees to Somewhere
Rx- Above
Comp- (30/20), (30”/24”)

Posted in WOD

February 6-11th WODs

Monday
Warm Up
3 Rounds
50 Single Unders
5 Pull Ups or Barbell Pull Ups

 

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

S/T
Deadlifts
5×10 @60%


WOD
50 Wall Balls (20/14)
40 Burpees
30 Box Jumps (24”/20”)
20 Pull Ups
10 Double Unders

L1 – (10/6), Plate Jumps, Ring Rows, Single Unders

L2 – (14/10), (20”/16”), Banded Pull Ups, Double Under Attemps

Rx – Above

Comp -(30/20), (30”/24”), Chest to Bar

Tuesday
Warm Up
400m Run
7 Pull Ups
200m Run
8 Pull Ups

Joint Prep
3 Rounds
10 Dr Tri Shoulder Reaches
10 Elbows up Front Squats
10 Arc-Pause-Slides

S/T
Front Squats
4×5@60%, 3×4@70%, 2×3@80%


WOD
12 Min AMRAP
25 Sit Ups
15 Burpees
5 Handstand Push Ups

L1 – Push Ups

L2 -Jack Knife Push Ups

Rx – Above

Comp – Unbroken HSPU

Wednesday
Warm Up
3 Rounds
5 Inch worms w/Push Up
5 Strict Pull Ups

Joint Prep
3 Rounds
10 Dr Tri Shoulder Reaches
10 US KB Swings
10 Ring Rows

S/T
Muscle Up Technique
Rows
Dips
Hip Ext Drill
Kick Through Transition
Banded Transition
Jumping Bar/Ring Muscle Ups
Banded Muscle Ups
Kipping Muscle Ups
Strict Muscle Ups


WOD
3 Rounds
400m Run
21 Thrusters (75/55)
12 Toes to Bar

L1 – (45/35), Jumping Pull Ups

L2 – (65/45), Banded Pull Ups

Rx – Above

Comp -(95/65)

Thursday

Warm Up
3 Rounds
10m Burpee Long Jumps
5 Pull Ups

 

Joint Prep
3 Rounds
10 Back Ext
10 Kip Swings
10 V-Ups

S/T
1 Level Higher Than usual Box Jumps (stack plates on boxes if you need to)
5/4/3/2/1
Superset with Toes to Bar
10/8/6/4/2


WOD
3 Rounds
10 Squat Cleans (155/105)
50 Double Unders

L1 – (45/35), Single Unders

L2 – (95/65), 15 Double Unders/or 150 Single Unders

Rx – Above

Comp -(185/125)

Friday

Warm Up
3 Rounds
20 Jumping Lunges
10 Strict Press (naked bar)
5 Pull Ups

Joint Prep
3 Rounds
10 sec Hobo Stretch Each arm
10 Dr Tri Shoulder Reaches
10 Samson Stretch

S/T
Find a heavy 4RM Lunge
then 4×4 at that weight
In between sets
ME Handstand hold or Max Distance Handstand Walk


WOD
16.3
7Min AMRAP
10 Power Snatches (75/55)
3 Bar Muscle Ups

L1 – (45/35)

L2 -(65/45)

Rx – Above

Comp -Above

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

Joint Prep
Group Circle

WOD
Dre’s Day
4 Rounds
800m Run
40 KB Swings (53/35)
20 Goblet Squats (53/35)
10 Burpees

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

Posted in WOD

January 30-February 4th WODs

Monday
Warm Up
400m Run
100 Single Unders
10 Ring Rows
10 Unbroken Pull Ups

Joint Prep
3 Rounds
10 Samson Stretch
10 Back Ext
10 Dr Tri Shoulder Reaches

S/T
Kipping Pull Up / Butterfly Pull Up Technique
3 Rounds
10 Kipping Pull Ups
5 Ring Dips 


WOD

9 Min AMRAP
10 Box Jumps (24”/20”)
5 KB Swings (53/35)
1 Deadlift (225/155)

L1 – Plate Jumps, (26/18), (45/35)

L2 – (20”16”), (35/26), (135/95)

Rx – Above

Comp -(30”/24”), (70/53), (275/185)

Tuesday
Warm Up
2 Rounds
20 Wall Balls (light)
10 Pull Ups

Joint Prep
3 Rounds
10 Arc-Pause-Slides
10 Wall Facing Squats
10 weighted glute bridges

S/T
Back Squats
4×5@60%
3×4@70%
2×3@80%


WOD

400m Run
21 Shoulder to Overhead (115/75)
15 Pull Ups
200m Run
15 Shoulder to Overhead
9 Pull Ups
100m Run
9 Shoulder to Overhead
5 Pull Ups

L1 – (45/35), Ring Rows

L2 – (85/55), Banded Pull Ups

Rx – Above

Comp -(155/105), Chest to Bar

Wednesday
Warm Up
20 Medball Overhead Step Ups
5 Pull Ups
10 Wall Balls
5 Pull Ups

Joint Prep
Burgener Snatch Progression

S/T
Snatch
4×5 Snatch Deadlift @105%
3×4 Snatch High Pulls @ 85%
2×3 Snatch (full) @ 75%


WOD

Annie
50-40-30-20-10
Double Unders
Sit Ups

L1 – Single Unders

L2 -15-12-9-6-3 Double Unders or 150-120-90-60-30 Single Unders

Rx – Above

Comp -Unbroken

Thursday

Warm Up
400m Run
20 Samson Stretch
10 Pull Ups

Joint Prep
3 Rounds
10 Back Ext
10 Elbows Up Squats
10 Spider Man Stretches

S/T
Front Rack Lunges (from the ground) % of clean
8@50%
6@60%
4@70%
2@ 80%


WOD

Pull Up Mania
5 Rounds
3 Bar Muscle Ups
4 Strict Chest to Bar
3 Pull Ups
2 Behind the Neck Pull Ups

L1 – 3 Jumping Chest to Bar/4 Jumping Pull Ups/3 Negatives/2 Scap Pull Ups

L2 -3 Jumping Bar Muscle Ups/4 Jumping Chest to Bar Pull Ups/ 3 Kipping or Banded Pull ups/ 2 behind the neck Pull ups
Rx – Above

Comp -UNBROKEN full rounds

Friday

Warm Up
2 Rounds
100 Single Unders
50 Double Unders
5 Pull Ups

Joint Prep
3 Rounds
5 Hollow Rocks/5 Superman
10 Dr Tri Shoulder Reaches
10 Wall Facing Squats

S/T
Handstand Push Up Technique
Then 5×5 a level up from where you feel comfortable


WOD

13.3
12 Min AMRAP
150 Wall Balls (20/14)
90 Double Unders
30 Muscle Ups

L1 – (10/6), Single Unders, Ring Rows

L2 – (14/10), 270 Single Unders, Ring Dips

Rx – Above

Comp -Above

Saturday
Warm Up
400m Run
21-15-9
Squats
Sit Ups
Push Ups

Joint Prep
Group Circle

WOD
400m Run
40 Thrusters (95/65)
300m Run
30 Thrusters
200m Run
20 Thrusters
100m Run
10 Thrusters

Posted in WOD

January 23-28 WODs

Monday
Warm Up
400m Run
10 Pull Ups
100 Single Unders
10 Pull Ups

Joint Prep
3 Rounds
10 Back Ext
10 Dr Tri Shoulder Reaches
10 Thrusters (45/35)

S/T
Shoulder to Overhead
4×5@70% of 1RM Clean and Jerk
Super Set
4×20 Unbroken Wall Balls (AHAP)


WOD

21-15-9
Russian KB Swings (53/35)
Burpees

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

Tuesday
Warm Up
3 Rounds
200m Run
20 Double Unders
7 Strict Pull Ups

Joint Prep
3 Rounds
10 Back Ext
10 Ring Roll Outs
10 Ring Rows

S/T
Muscle Up Technique
Progressions/ Transitions
Kipping/Dips
Work on Weakness
3×5 of either Dips, Rings to Hips/banded transitions/Jumping MU’s,/ Full Muscle Ups


WOD

13Min AMRAP
10 Thrusters (95/65)
20 Sit Ups
30 Double Unders

L1 – (45/35), Single Unders
L2 – (75/55), 6 Double Unders
Rx – Above
Comp -(115/85), Unbroken DU’s

Wednesday
Warm Up
400m Run
ME Strict Pull Ups
100 Single Unders
Pull up Negatives (Difference of Strict to 20)

Joint Prep
3 Rounds
10 Bent Over Wall Angel
10 Sots Press
10 Wall Facing Squats

S/T

Overhead Squats
3×5 @ 60%, 2×5@ 70%, 1×2@ 80%

WOD

3 Rounds
400m Run
30 Sit Ups
20 Push Ups
10 Farmers Lunges (53/35)

L1 – Bar push Ups, (26/18)
L2 -Knee Push ups, (35/26)
Rx – Above
Comp -(70/44)

Thursday

Warm Up
100 Single Unders
50 Double Unders
20 Squats
50 Double Unders

Joint Prep
Burgener Clean Progression

S/T
6 Rounds
Increasing Weight Through Complex
High Hang Power Clean
High Hang Squat Clean
Above The Knee Power Clean
Above The Knee Squat Clean
Full Squat Clean


WOD

5 Rounds
20 Wall Balls (20/14)
5 Chest to Bar Pull Ups

L1 – (10/6), Jumping Chest to Bar
L2 -(14/10), Banded Chest to Bar
Rx – Above
Comp -(30/20), Unbroken C2B

Friday

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

Joint Prep
3 Rounds
10 Back Ext
10 Dr Tri Shoulder Reaches
10 Hang Power Cleans (45/35)

S/T
Deadlifts
3×4@75%, 2×3@80%, 1×2@90%


WOD
15.4
8 minutes of:
3 handstand push-ups
3 cleans
6 handstand push-ups
3 cleans
9 handstand push-ups
3 cleans
12 handstand push-ups
6 cleans
15 handstand push-ups
6 cleans
18 handstand push-ups
6 cleans
21 handstand push-ups
9 cleans

Etc., adding 3 reps to the handstand push-up each round, and 3 reps to the clean every 3 rounds.

185lb/125lb

CrossFit Games Open 15.4 Scaled (AMRAP – Reps)
8 minutes of:
10 push presses
10 cleans

Men push press 95 lb. and clean 115 lb.
Women push press 65 lb. and clean 75 lb.

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

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

Joint Prep
Group Circle

WOD
30 Rounds
5 Wall Balls
3 Box Jumps
1 Strict Pull Up

Posted in WOD