CrossFit WOD, April 21, 2018

Saturday WOD

Warm-up
Warm-up
Coach’s Choice

Metcon
Fight Gone Bad
Three rounds of:
Wall-ball Shots (Reps), 20#
Sumo deadlift high-pull (Reps), 75#
Box Jumps, 20" (Reps)
Push-press (Reps), 75#
Row (Calories)
1-minute rest

CrossFit WOD, April 20, 2018

Friday WOD

Warm-up
Warm-up
Row 500m

Shoulder/Hip Mobility
– PVC Pass Throughs
– Spiderman/Pigeon
– Squat/Toe Touches

3 Rounds:
– 10 KB Swings
– 10 KB Goblet Squats
– 10 Mountain Climbers

Strength
Front Squat 1 1/4 (5×2 – Ascending)

Metcon
Metcon
For Time:
– 150 Double Unders
– 75 Russian KB Swings 70/53
– 25 Thrusters 95/65

Double Unders scaling – High Singles

Russian KB Swings are to eye level – should be heavier than normal KB weight

CrossFit WOD, April 19, 2018

Thursday WOD

Warm-up
Warm-up
2 min Steady Pace – Row/Bike/Ski

2 rounds:
– 10 Ring Rows
– 10 Yoga Push Ups
– 10 Walking Lunges w/ twist
– 25 Jumping Jacks

Gymnastics
Strict Pull Ups/DU EMOM
10 min Alternating EMOM
– Even Min – Strict Pull Ups (target 5-10 reps)
– Odd Min – ME Double Unders

Scaling Options
– Pull Ups
– Negatives (5 reps – 4 second descent)

– Double Unders
– 40 second DU Practice Options:
– High Singles
– Single-Single-Double Attempts

Metcon
Metcon
15 min AMRAP
30 OH Walking Lunges 45/25
20 HR Push Ups
10 Deadlifts (225/155)

CrossFit WOD, April 18, 2018

Wednesday WOD

Warm-up
Warm-up
Run 400m

Mobility:
– Pigeon/Spiderman
– Twisted Cross/Thread the Needle
– Downward Dog/Cobra

Burgener Warmup

Strength
Power Snatch (5×3 – Ascending – TNG)

Metcon
Metcon
7 Rounds for time:
– 5 Power Snatches (135/95)
– 200m Sprint

CrossFit WOD, April 17, 2018

Tuesday WOD

Warm-up
Warm-up
Row 500m

5 min Foam Roll
– T-Spine
– Glutes
– Hamstrings

3 rounds:
– 5 PVC Kang Squats into Sotts Press
– 10 Walking Lunge w/ OH Reach
– 20 Thomas Touches (Plank)

Strength
Overhead Squat (5×3 – Ascending)

Metcon
Metcon
3 Rounds for time of:
25/20 Cal – Row
15 Bar-facing Burpees
10 Overhead Squats 135/95

CrossFit WOD, April 16, 2018

Monday WOD

Warm-up
Warm-up
Row 500m

Pass Throughs and Banded Pull Aparts

2 rounds:
– 10 Ring Rows
– 10 KB Swings
– 10 Goblet Squats
– 5 (ea arm) KB Push Press

Group BB Warm-Up – 2x
– 5 DL
– 5 Hang Power Clean
– 5 FS
– 5 Push Press

Strength
2 Clean Pulls + 2 Squat Clean + 1 Jerk (7×1 – Ascending)
15 min to find 1RM for day of complex – no drops

Metcon
Metcon
3 Rounds for time of:
21 Wallball Shots 20/14
15 Pull-ups
9 Clean & Jerks 115/80

CrossFit WOD, April 14, 2018

Saturday WOD

Warm-up
Warm-up
Coach’s Choice

Metcon
Metcon
In Teams of 3

AMRAP 25:

2,000/1,600 Meter Row Buy-In

Directly into…

50 Toes to Bar
50 Bar-Facing Burpees
50 Thrusters (95/65)
50 Toes to Bar
50 Bar-Facing Burpees
50 Thrusters (115/80)
50 Toes to Bar
50 Bar-Facing Burpees
50 Thrusters (135/95)

One athlete working at a time

Rotate as needed

CrossFit WOD, April 13, 2018

Friday WOD

Warm-up
Warm-up
Row 500m

6 mins mobility:
– Cobra
– Spiderman/Pigeon
– Twisted Cross/Thread the Needle

Group Burgener Warm-Up

Strength
Hang Power Snatch + Hang Squat Snatch + Overhead Squat (12 mins to find heavy single of complex)
Focus on hip extension at top of pull – consistency both the power and squat catch

Metcon
Metcon
10 min AMRAP:

– 10 Left Arm Single DB Push Press (50/35)
– 10 Right Arm Single DB Push Press (50/35)
– 10 Ring Rows
– 10 Box Jump Overs (24/20)

Rx Ring Rows are feet elevated, horizontal body position and strict

CrossFit WOD, April 12, 2018

Thursday WOD

Warm-up
Warm-up
Run 200m

Dynamic Warm-Up
– 40 Jumping Jacks
– High Knees
– Butt Kickers
– Lateral Lunge
– Toy Soldiers

Metcon
1-Mile Run
Max Effort 1-Mile Run

4x around block
Metcon
21-15- 9 reps for time of:
Calories – Bike or Ski
Pull-ups

CrossFit WOD, April 11, 2018

Wednesday WOD

Warm-up
Warm-up
Row 500m

2 Rounds:
– 10 Banded Good Mornings
– 10 Push Ups
– 10 Goblet Squats
– 10 KB Swings

Strength
Sumo Deadlift (Find 1RM in 12 minutes)

Metcon
Metcon
3 Rounds for time of:
12 Deadlifts 185/135
1 Rope Climb, 15 ft
6 Push Jerks 185/135
1 Rope Climb, 15 ft