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WOD 5.13.17

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“A strong woman looks challenge in the eye and gives it a wink.” ~Gina Carey

Conditioning:

“M.O.M”

12 Min Partner AMRAP:

200m run or 250m row or 0.3 miles on the bike
10 Hang Power cleans for experienced crossfitters or KBS for the less experienced CF (weights for Hang Power cleans are 135/95. Scale accordingly)
100m med ball run or walk holding (20/14)

Cash-out: Plank Hold- 1 minute per child

WOD 5.12.17

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“It is not the strongest of the species that survives, nor the most intelligent that survives. It is the one that is the most adaptable to change.” — Charles Darwin

Conditioning:

10 minute AMRAP at Aerobic pace:
2 Kettlebell snatches per side (1/0.75, 1.5/1, 2/1.5)
2 KB Windmills per side (1/0.75, 1.5/1, 2/1.5)
300m row or 0.4 mile bike or 250m run

Rest 3 minutes

Run 1.5 miles or row 2K or Ride 3 miles at 5K/6 mile TT pace

Core Work:

Function:
A1. 1/2 hollow hold: 3 sets of 30 seconds, rest 30 seconds
A2. Side Plank: 3 x 30-45 seconds per side, rest 30 seconds

Fitness:
A. 50 Ab roll outs, not for time

Performance:
A. Negative Dragon Flags: 3 x 6-8 with a 6 second negative, rest 60-90 seconds

WOD 5.11.17

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“If you don’t do it this year, you will be one year older when you do.” ~Warren Miller

Function:
A. Hang power snatch
4-5 x 3- build in weight per set, but maintain solid form, rest as needed between sets

B. Single Leg Ham Bridge
3-5 x 20 second hold per leg with foot on a 12-16″ box, rest 1 minute between sets

Fitness & Performance:
A. Snatch
8 x 1 @80-85% of 1RM, rest as needed

Conditioning:

10 second all out sprint on the bike
Rest 1 minute
1 minute AMRAP:
7 Power Snatches (KBS, 75/55 for fit and perf)
7 Box Jumps (20/16, 24/20, 24/20)

Slow ride on bike or rest walk for 4 minutes x 3

WOD 5.10.17

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“The miracle is not that I finished. The miracle is that I had the courage to start.” ~ John Bingham 

All levels:
A. Back squat
Build to a 3RM

Function:
B. Low band Split squat
3 x 10 per leg @3010, rest 1-2 minutes

Fitness:
B. Rear Foot Elevated Split Squat
3 x 10 per leg @3010, rest 1-2 minutes **holding DB. If you did this last week, try to add 5-10# in each hand from last week

Performance:
B. Kettlebell Front Rack Rear foot Elevated Split Squat
3 x 8 per leg, rest 1-2 minutes **try to go heavier than last time

Conditioning:

cash-in: 400m run or row
2 rounds:
8/7 cals on AB or rower
8 Toes to Bar (abmat sit-ups, toes to rings)
Cas-out: 400m run or row

*10 minute time cap

WOD 5.9.17

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“Champions never complain, they are too busy getting better.” ~Coach John Wooden

Function:
A1. Chin up hold
4 x 12-20 seconds, rest 30-60 seconds

A2. Barbell bench press
3 x 10 @3010, rest 1 minute

Fitness:
A1. Barbell Bench Press
4 x 10 @3010, rest 1 minute

A2. Strict Pronated Pull-up
3 AMRAP sets, rest 1 minute

Performance:
A1. Barbell Bench Press
4 x 3.3.3, rest 20 seconds/1 minute

A2. Weighted Strict Pronated Pull-Up
4 x 3.3.3, rest 20 seconds/1 minute

Conditioning: Partner Workout

3 Rounds for time of:
12 Burpee Box Jumps (20/16 with a NP Burpee, 24/20, 24/20)
9 Pull-ups (function= ring rows)
6 Power Clean & Jerks (KBS, 95/65, 135/95)

*15 minute time cap

WOD 5.8.17

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“Change occurs when the pain of staying the same is worse than the pain of change.” ~Unknown

Function:
A. Clean Pull + Hang Power Clean
4 x 2 + 2, rest 2 minutes

Fitness & Performance:
A. Clean Pull + Power Clean + Hang Squat Clean
4 x 2 + 2 + 2, rest 2 minutes

 

Conditioning:

6 Rounds:
12 Thrusters (65/45, 95/65, 115/80)
200m run or 200m row or 0.3 miles on the AB
Rest 90 seconds

*25 minute time cap

WOD 5.7.17

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“The reason you quit is because you started for the wrong reasons.” ~Nathan Thompson

30 min AMRAP at aerobic pace:

250m row or 0.3 mile bike or 200m run
5 Deadlifts (95/65, 135/95, 185/135)
5 pull-ups (funciton= ring rows)
250m row or 0.3 mile bike or 200m run
5 Toes to bar (lying leg raises or hanging knee raises, toes to rings)
5 Box Jumps (20/16, 24/20, 30/24)
250m row or 0.3 mile bike or 200m run
45 yard Farmer Carry (1/0.75 pd, 1.5/1 pd, 2/.5 pd)

Core Accessory Work

Function= 50 Swiss Ball Roll Outs
Fitness/Performance= 40 Ab roll outs with barbell

WOD 5.6.17

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“If you can fill the unforgiving minute with sixty seconds worth of distance, run.” ~ Rudyard Kipling

Function & Fitness:
A. Back Squat
4 x 10 @3010, rest 2 minutes

B. Walking Lunges (function only)
3 x 15 yards, rest 1-2 minutes 3 x 10 per leg @3010, rest 1-2 minutes (fitness)- holding DB

B.Rear foot elevated split squats (fitness only)
3 x 10 per leg @3010, rest 1-2 minutes- holding DBB.

Performance:
A. Back squats
4 x 10 @60% of 1RM with a 5 second pause at the bottom on reps 5 and 10, rest 2 minutes

B. Kettlebell Front Rack Rear foot Elevated Split Squat
3 x 12 per leg, rest 1-2 minutes

Conditioning: Partner Workout

For time:
30 Hand Release Push-ups (function= band assisted push-ups)
30 Chest to bar pull-ups (banded pull-ups, regular pull-ups)
30 abmat sit-ups (all levels)
30 Chest to bar pull-ups (banded pull-ups, regular pull-ups)
30 Hand Release Push-ups (function= band assisted push-ups)

*12 minute time cap

WOD 5.5.17

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“I did yesterday what you didn’t, so I can do today what you can’t.” ~ Mathew Fraser

Function:
A. Hang Power cleans
4-5 x 3- build in weight per set, but maintain solid form, rest as needed between sets

B1. Clean pull
4 -5 x3 @2010, rest 60 seconds

B2. Strict press
3 x 10 @3010, rest 1 minute

Fitness & Performance:
A. Clean
8 x 1 @80-85% of 1RM, rest as needed

B. Split jerk
4 x 2 with a 2 second pause in the dip and a 2 second pause in the split, rest as needed

 

Conditioning:

10 minute EMOM:
Minute 1: 20 second Hollow and 20 second Arch work (function= 1/2 hollow, fitness/performance= hollow rocks)
Minute 2: 20-30 second Ring Support (function= 30-45 second FLR on the ground, fitness= 30-45 second FLR on the rings

WOD 5.4.17

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“May the forth be with you.” ~Every Star Wars fan ever

A. Conventional Deadlifts (all levels)
5 x 4 @75-80% for all levels, rest 2 minutes

Function:
B. Banded hamstring curls
3 x 10 @3010, rest 1-2 minutes

Fitness & Performance:
B. Partner Hamstring curls
3 x 8 @50X0, rest 1-2 minutes

Conditioning:

For time:
15 Power Snatches (KBS, 95/65, 135/95)
15 Power Cleans (Hang Power Cleans @65/45, 95/65, 135/95)

*7 minute time cap