Blog Archives

WOD 11/01/2019

10/31/2019

Warm Up: Mobility/Agility Drills then 2 Rounds @ slow pace
500 Meter Row
20 Alternating Walking Lunge Steps
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Strength: RDL - 5 x 12 Reps@60-70%
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2020 CrossFit Open Workout 10.4
For time:
30 box jumps, 24/20
15 clean and jerks, 95/65
30 box jumps, 24/20
15 clean and jerks, 135/85
30 box jumps, 24/20
10 clean and jerks, 185/115
30 single-leg squats
10 clean and jerks, 225/145
30 single-leg squats
5 clean and jerks, 275/175
30 single-leg squats
5 clean and jerks, 315/205
Time cap: 20 minutes

WOD 10/31/2019

10/30/2019

Warm Up: Mobility/Agility Drills then 3 Rounds @ slow pace
5 Pull Ups
10 Push Ups
15 Air Squats
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Strength: Ping Pong EMOM x 16
Min 1 Bench Press - 3 Reps @ 70%
Min 2 Strict C2B Pull Ups - 5 Reps
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WOD: E3Ms x 5 Sets
6 Dumbbell Power Cleans - 25/10 L1, 50/35 L2 & L3
9 Wall Balls - 14/10 L1, 20/14 L2, 30/20 L3
12/9 Calorie Assault

WOD 10/30/2019

10/29/2019

Warm Up: Mobility/Agility Drills then 2 Rounds @ slow pace
20 OH Squat w/ empty bar
20 Calorie Bike
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Skill Work: Clean Grip OH Squat - 15 Mins Practice - Build Up
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Strength: OHS - 1 x 20 Reps
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WOD: E3Ms x 5 Sets
5 Hang Power Cleans - 65/45 L1, 95/65 L2, 135/95 L3
5 Front Squat - same
10 Double Unders L1, 30 Double Unders L2, 60 Double Unders L3
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Accessory: 10 Meter HEAVY Sled Push - E2Ms x 10 Sets

WOD 10/29/2019

10/29/2019

Warm Up: Row 500 Meter then 3 Rounds NFT
10 Birddogs (each side)
10 Hip Airplanes (each side)

Strength: SDL - 10 x 2 OTM@60-70%
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Skill Work: Rope Climbs - 5 Min Practice
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WOD: For time
Round 1
16 Ring Rows L1, 3 Rope Climb L2, 4 Rope Climbs L3
16 Thrusters - 45/35 L1, 65/45 L2, 135/95 L3
Round 2
16 Ring Rows L1, 2 Rope Climb L2, 3 Rope Climbs L3
12 Thrusters - 55/45 L1, 95/65 L2, 155/105 L3
Round 3
16 Ring Rows L1, 1 Rope Climb L2, 2 Rope Climbs L3
8 Thrusters - 65/55 L1, 135/95 L2, 175/115 L3
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Accessory: Seated Good Morning - 3 x 12 Reps

WOD 10/26/2019

10/25/2019

Saturday Class Time at 8 AM
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2 Person Partner WOD
100 cal bike
100 Hang Cleans 95/65
100 Shoulder to OH 95/65
100 Med Ball sit ups
100 Russian KB Swings
100 Cal Row

Break up reps anyway you see fit. Each partner must do half though.

WOD 10/25/2019

10/24/2019

Warm Up: Mobility/Agility Drills then 3 Rounds NFT
15/12 Calorie Bike
20 Front Squat w/ empty Bar
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Lift: Front Squat - 5 x 1 E3M
5@40%, 5@55%, 3@70%, 2@80%, 1@90-95%, 1@100+ (PR or just something heavy)
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2020 CrossFit Open Workout 20.3
(Repeat of 2018 Open Workout 18.4)

21 deadlifts, 225/155
21 handstand push-ups
15 deadlifts,
15 handstand push-ups
9 deadlifts,
9 handstand push-ups
21 deadlifts, 315/205
50-ft. handstand walk
15 deadlifts,
50-ft. handstand walk
9 deadlifts,
50-ft. handstand walk
Time cap: 9 min.

WOD 10/24/2019

10/23/2019

Warm Up: Mobility/Agility Drills then 3 Rounds NFT
250 Meter Row
10 Side Hip Circle Steps Left
10 Side Hip Circle Steps Right
10 Air Squats
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Skill: Ring Dips - 3 x Max Reps
*Yes, you can do stationary dips instead
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Strength: Dead Lift - 10 x 3 OTM - 60-70%
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WOD: 90 Second AMRAP w/ 90 Second Rest
9 DB Snatch from floor Left - 35/20 L1, 50/35 L2 & L3
9 DB Snatch from floor Right - same
9 Burpee over Box - 20/14 L1, 24/20 L2, 30/24 L3
Max Calorie Assault Bike
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Accessory: EMOM x 10 Sets - build up
Snatch High Pull (from floor) + Hang Full Snatch

WOD 10/23/2019

10/22/2019

Warm Up: Mobility/Agility Drills then 3 Rounds NFT
10 Calorie Bike
10 One Arm KB Swings - Left
10 One Arm KB Swings - Right
10 Steps Walking Bottoms Up KB - Left
10 Steps Walking Bottoms Up KB - Right
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Lift: Strict Press - 2 x 15 Reps @65-70%
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WOD: 30 Min AMRAP
500 Meter Row
10 Sandbag G2O 25/40/60
400 Meter Sandbag Run - same
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Accessory: KB bottoms up 3 X 8 each arm

WOD 10/22/2019

10/21/2019

Warm Up: Mobility/Agility Drills then 3 Rounds NFT
10 Scorpion Stretches
5 Push Ups
10 Air Squats
then
3-4 Warm Up Sets on Back Squat - starting with empty bar
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Strength/Lift: EMOM x 10 Sets
3 Front SQ + 6 Back SQ - Work up!
*You're probably not gonna use as much weight as you think you might. Since it's an EMOM, remember that means it's technically speed work.
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WOD: 5 Rounds - 90 Second AMRAP w/ 90 Second Rest
*Complex is UNBROKEN
9 Dead Lifts - 65/45 L1, 95/65 L2, 135/95 L3
9 Hang Power Cleans - same
9 Front Squats - same
Max Wall Ball - 14/10 L1, 20/14 L2, 30/20 L3 (remainder of time)
*Score = Total Wallballs
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Accessory: Single Leg RDL - 3 x 6 Reps (Each Leg)

WOD 10/21/2019

10/20/2019

Warm Up: Mobility/Agility Drills then 3 Rounds NFT
10 Goblet Squats w/ 2 second pause on bottom
10 Russian Swings
10 Kettlebell Good Mornings
https://youtu.be/FiVuO6Y5UcU
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Skill: Pistols or One-Leg Squats - 5 Mins Practice
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Strength: RDL - 5 x 3 E3M
Set #1 - 70% Warm Up
Set #2 - 85% Warm Up
Set #3 - 90% Goal Weight
Set #4 - + 5 - 10lbs
Set #5 - + 5 - 10lbs - if Set #4 was a fail do drop set - 85%
*Remember, RDL's start at the top and don't touch the ground.
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WOD: 2 Rounds L1, 3 Rounds L2, 4 Rounds L3
10 Russian KB Swings - 35/26 L1, 53/35 L2 & L3
1 Pull Up L1, 1 C2B Pull Up L2, 1 Muscle Up L3
15 Russian KB Swings - same
2 Pull Up L1, 2 C2B Pull Up L2,  2 Muscle Up L3
25 Russian KB Swings -same
3 Pull Up L1, 3 C2B Pull Up L2,  3 Muscle Up L3
50 Russian KB Swings - same
4 Pull Up L1, 4 C2B Pull Up L2,  4 Muscle Up L3
*Rest 2 Mins - Repeat
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Accessory: GHD Sit Ups - 4 x 10-15 Reps