CrossFit WOD, June 12, 2018

Tuesday WOD

Strength

Warm-up
Warm-up
Posterior/Shoulder Mobility
– Pigeon Pose
– Spiderman Lunge
– Band Pull Aparts/Crossover Symmetry

2 rounds:
– 25 Jumping Jacks
– 10 KB SDHP
– 10 Sit-Ups
– 10 Bent Over KB Row (5 ea arm)

Pendlay Row (5×5 – last 3 sets at same weight)
Superset with ME L-Sit Hold (boxes, parallettes or rings) then rest before next set of Pendlay rows

Metcon
Metcon
7 min AMRAP:

– 6 HSPU
– 4 Burpees
– 2 Power Clean 185/130

Short and Fast.

Scale movements, reps and/or loading to keep moving.

CrossFit WOD, June 11, 2018

Monday WOD

Warm-up
Warm-up
Row 500m

2 Rounds:
– 5 Kang Squats
– 10 Ring Rows
– 10 Yoga Push Ups
– 10 KB Swings

Strength
Clean and Jerk (Find 1RM Squat Clean and Jerk for day in 12 mins)

Metcon
Metcon
3 Rounds for time of:
400m run
30 Wall Balls, 20/14
15 Chest-to-bar Pull-ups

CrossFit WOD, June 9, 2018

Saturday WOD – Ryan’s Club Fundraiser

Metcon
Jack
20-Minute AMRAP of:
10 Push Press, 115#
10 Kettlebell Swings, 53#
10 Box Jumps, 24"
In honor of Army Staff Sgt. Jack M. Martin III, 26, of Bethany, OK,died September 29th, 2009

CrossFit WOD, June 8, 2018

Friday WOD

Warm-up
Warm-up
Row/Bike/Ski – 3 min

2 rounds:
– 10 Banded Face Pulls on Rig
– 10 Band Pull Downs from Pull-up Bar
– 20 Walking Lunges
– 10 Ring Rows
– 10 Sit-ups

Gymnastics
Weighted Pull-ups (5×2 – Ascending)
Superset with:
– 60 sec DU Practice
– 30 – 60 sec Plank Hold

Rest 1 min before next set

Metcon
Metcon
12 Min Alt EMOM:
– Even Min: 20/15 Cal on Bike or Ski
– Odd Min: 3 Rope Climbs

If completed without missing cals/climbs:

138 reps – Male
108 reps – Female

CrossFit WOD, June 7, 2018

Thursday WOD

Warm-up
Warm-up
Row 500m

Junkyard Dog!

Shoulder/Hip Mobility
– Pass Throughs/Around the Worlds (PVC)
– Pigeon/Spiderman/Downward Dog

Group Burgener Warm-Up

Strength
Snatch + OH Squat (Ascending sets of 1)
Find heavy single of complex in 15min

Metcon
Metcon
For time:

– 21 Lateral Bar Burpees
– 21 Power Snatches (105/75)
– 15 Lateral Bar Burpees
– 15 OH Squats (105/75)
– 9 Lateral Burpees
– 9 Squat Snatches (105/75)

CrossFit WOD, June 6, 2018

Wednesday WOD

Warm-up
Warm-up
Row 500m

3 Rounds:
– 10 Single Leg Deadlifts (Light KB) ea. leg
– 10 Side Steps w/ Band around Knees (ea. direction)
– 5 HR Push-Ups
– 5 Kang Squats

Back Squat (3×2)
– add 5/10# from 5/23
– all 3 sets at same weight
– If you reach failure, reduce weight for remaining sets (notate failed set in comment)

Strength
Back Squat (3×2)
– add 5/10# from 5/23
– all 3 sets at same weight
– If you reach failure, reduce weight for remaining sets (notate failed set in comment)

Metcon
Metcon
AMRAP in 10 min of:

– 15 Wall Ball 20/14
– 10 Dumbbell Burpee Deadlifts (50s/35s)
– 5 Box Jumps 30/24

CrossFit WOD, June 5, 2018

Tuesday WOD

Warm-up
Warm-up
Run 400m

2 Rounds:
– 10 Band Pull-A-Parts (Eye level)
– 3 Wall Walks
– 10 KB Swings
– 12 Single Leg Deadlifts (6 Left & 6 Right)

Strength
Push Press (In 10 minutes: Find heavy set of 2 for the day)
Focus:
– Vertical Torso Position in Dip/Drive
– Straight Bar Path from Shoulder to Overhead

Metcon
Metcon
3 Rounds of:
– 1 Min SDLHP (95/65)
– 1 Min Knees to Elbow
– 1 Min Push Press (95/65)
– 1 Min V-Ups
– 1 Min Rest

CrossFit WOD, June 4, 2018

Monday WOD

Warm-up
Warm-up
Row 750m
– 1st 250m – easy
– 2nd 250m – hard
– 3rd 250m – easy

2 Rounds:
– 10 Yoga Push-Ups
– 10 Ring Rows
– 10 KB Swings
-10 KB Goblet Squats

Strength
Thruster (Every 90 seconds for 9 min – 3 reps ascending)
Take bar from
the floor

Metcon
Jackie
For Time:
1000m Row
50 Thrusters, 45#
30 Pull-ups

CrossFit WOD, June 2, 2018

Saturday WOD

Warm-up
Warm-up
Coach’s Choice

Metcon
Metcon
Teams of 2:
2 Rounds of 2:00 At Each Station:

– Cal Row
– Dumbbell Hang Squat Cleans (50’s/35’s)
– Box Jumps (24″/20″)
– Dumbbell Shoulder to Overhead (50’s/35’s)
– Toes to Bar

One partner works while the other rests.

CrossFit WOD, June 1, 2018

Friday WOD

Warm-up
Warm-up
Run 400m

Ring Dip Mobility – see comment

2 Rounds:
– 10 Banded Pull-aparts – Eye Level
– 10 Good Mornings
– 10 Yoga Push Ups
– 10 Ring Rows

Gymnastics
Ring Dips (10 min to work on technique/efficiency)
Focus:
– Proper Shoulder Position – avoiding forward shoulder drop at bottom
– Rotating Rings Outward at extension
– Keeping rings close to body
– Kipping efficiency – drive from hip
– Preparation for metcon rather than true ME attempt

Metcon
Metcon
For time:

– 500m Max Effort Row
into:
21-15-9
– Ring Dips
– Russian KB Swing 70/53
then:
– 500m Max Effort Row

Do not "game" the row ahead of the 21-15-9, true max effort