Category: CrossFit

WODs: 12/11-12/16/17

MONDAY:

WARM UP:

A) BJJ WU

B) 1K Run

C) Weighted Planks: 3x1Min #45/25

CONDITIONING:

A) 12Min AMRAP:

10 Front Lunges #115/85

10 Power Cleans

10 Push Press

200m Run

EXTRA CREDIT:

A) PR DUs

B) IYTs: 3×15

C) Curls: 3×10

 

 

TUESDAY:

WARM UP:

A) BJJ WU

B) 400m Row x 5 *Rest 90sec

STRENGTH:

A) Weighted Pull Ups/ Negatives: 5×5

B) Bench Press: 4×8 #AHAP

EXTRA CREDIT:

A) L-Sit: 5x30sec

B) Skull Crushers: 3×12

C) Lateral Raises: 3×15

 

 

WEDNESDAY:

WARM UP:

A) BJJ WU

B) 1K Run

C) Weighted Planks: 3x1Min

STRENGTH:

A) 8Min EMOM:

3 Power Cleans #AHAP *Find daily MAX

B) 10Min EMOM:

10 Deadlifts #225/135 +

EXTRA CREDIT:

A) PR DUs

B) Sled Sprints: 7-10

C) Db Bench Press: 4×10

 

 

THURSDAY:

WARM UP:

A) BJJ WU

B) Handstand Walk/ Hold: 3x1Min

C) Hollow Rock Hold: 3x1Min

CONDITIONING:

A) 2RDs:

1k Run

30 Snatches #75/55

30 Box Jumps #24/20

30 T2B

EXTRA CREDIT:

A) PR DUs

B) Bench Press Flys: 3×10

C) Upright Rows: 3×10

 

 

FRIDAY:

WARM UP:

A) BJJ WU

B) 1Mile Run

C) Weighted Chin Up L Hold: 3x30sec

 

STRENGTH:

A) 4RDs:

8 Bench Press #AHAP

8 Split Squats per Leg #AHAP

EXTRA CREDIT:

A) 50 Weighted Dips

B) Curls: 4×10

C) Deadhang: 3x1Min

 

 

SATURDAY:

WARM UP:

A) Bjj WU

B) 1k Run

C) 200m Farmer Walk

CONDITIONING:

A) 4RDs: (45:15)

-Battle Rope

-Burpees

-R. Swings #55/40

-Alt. Jump Lunges

-Plank

EXTRA CREDIT:

A) IYTs: 3×15

B) Split Squats:3×10

C) Deadhang:3x1min

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WODs: 12/4-12/9/2017

MONDAY:

WARM UP:

A) Line WUs

B) 2RDs:

200m Run

12 Box Jumps

12 Toes2Bar

STRENGTH:

A) 8Min AMRAP:

1 Power Clean + 3 Front Squats

B) Back Squat: 4×8 #AHAP *Extra reps on last set

EXTRA CREDIT:

A) PR DUs

B) 30 Weighted Chin Ups

C) Lateral Raises: 3×15

 

 

TUESDAY:

WARM UP:

A) Bjj WU

B) 7x300m Row Intervals *Rest 1Min/while partner works

C) Weighted Planks: 3x1Min Hold #25/15

STRENGTH:

A) Bench Press: 4X8 #AHAP *Extra reps on last set

EXTRA CREDIT:

A) Seal Rows: 4×10

B) RDLs: 3×10

C) Deadhang: 3x1Min

 

 

WEDNESDAY:

WARM UP:

A) BJJ WU

B) 1k Run

C) Weighted Chin Up/ Negatives:

5×5 #AHAP

CONDITIONING:

A) 10MIN EMOM:

7-10 Wall Balls + 7-10 Burpees

EXTRA CREDIT:

A) PR Push Ups

B) Skull Crushers: 3×10

C) IYTs: 3×15

 

 

THURSDAY:

WARM UP:

A) Bjj WU

B) 2RDs:

200m Run

10 Thrusters

C) 30 Around the Worlds/ T2B:

CONDITIONING:

A) For Time:

50 Thrusters #95/65

50 Box Jumps

B) Front Rack Lunges:

3×10 #95/65

EXTRA CREDIT:

A) PR Push Ups

B) Curls: 3×10

C) Seal Rows: 3×15

 

 

FRIDAY:

WARM UP:

A) Bjj WU

B) 1 Mile Run

C) Weighted Planks: 3x1Min #25/15

STRENGHT:

A) Bench Press:

3×8 #AHAP *Extra reps on last

B) Seated Alt. Db Press:

3×10 #AHAP

C) RDLs:

3×8 #AHAP

EXTRA CREDIT:

A) Sled Sprints: 7-10 50m

B) IYTs: 3×15

C) Back Extensions: 3×10

 

 

SATURDAY:

WARM UP:

A) Bjj WU

B) 1k Run

C) 200m Waiter Walk x 2

D) Chin Up L Hold: 3x30sec

STRENGTH:

A) 5RDs:

10 Pull Ups

10 Front Squats #BW

EXTRA CREDIT:

A) 50 Weighted Dips

B) Upright Rows: 3×10

C) IYTs: 3×15

 

 

 

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WODs: 11/27-12/2/17

MONDAY:

WARM UP:

A) Line WU

B) 1 Mile Run

CONDITIONING:

A) 5RDs:

12 Pull Ups

20 Wall Balls

EXTRA CREDIT:

A) Sled Sprints: 7-10x50m

B) IYTs: 3×15

C) Curls: 3×10

 

 

TUESDAY:

WARM UP:

A) BJJ WU

B) Weighted Chin Up: 3x30sec

STRENGTH:

A) E2Min for 10Min:

3 Power Cleans + 1 Split Jerk

B) Bench Press: 3×8 #AHAP *Extra reps on last set

EXTRA CREDIT:

A) PR DUs

B) L-Sit: 5x30sec

C) Lateral Raises: 3×15

 

 

WEDNESDAY:

WARM UP:

A) Bjj WU

B) 7Min EMOM:

3-5 Ring MUs Transition

CONDITIONING:

A) 5RDs:

8 Squats #225/135

10 Single Arm Kb/Db Press #AHAP

EXTRA CREDIT:

A) PR 1K Row

B) 50 Weighted Dips

C) Deadhang: 3x1min

 

 

THURSDAY:

WARM UP:

A) Line WU

B) Pull Up L Hold: 3x30sec

C) 200m Waiter Walks

CONDITIONING:

A) 3Min AMRAP x 4:

12 Snatches #75/55

12 Bar Over Burpees Box Jumps #24/20

-Rest 2 Min

EXTRA CREDIT:

A) PR Ring/Bar MUs

B) 50 Around the Worlds

C) Upright Rows: 3×10

 

 

FRIDAY:

WARM UP:

A) BJJ WU

B) 5x400m Row *90sec rest

STRENGTH:

A) 5RDs:

5 MUs/ Ring MUs transition

10 Deadlifts #1.5lbs

EXTRA CREDIT:

A) Sled Sprints: 7-10 x 50m

B) Skull Crushers: 3×10

C) IYTs: 3×15

 

 

SATURDAY:

WARM UP:

A) BJJ WU

B) 1K Run

C) 200m Waiter Walk

D) Weighted Ab Wheel Roll Out: 3×10 #AHAP

CONDITIONING:

A) PARTNER WOD:

5RFT:

Box Pushes 2xGym

10 Burpees

EXTRA CREDIT:

A) PR Strict Pull Ups

B) Split Squats: 3×8

C) Hip Thrust: 3×10

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WODs: 11/13-11/18/17

MONDAY:

WARM UP:

A) 1k Run

B) Pull Up L Hold: 3×30

C) Clean and Jerk WU

CONDITIONING:

A) 3RFT:

5 Clean and Jerks #185/135

10 T2B

200m Run

STRENGTH:

A) Back Squat: 3×10 #AHAP *5-10lbs more than last week. Extra reps on last set

EXTRA CREDIT:

A) PR DUs

B) 50 Weighted Dips

C) Hip Thrust: 3×10

 

 

TUESDAY: 

WARM UP:

A) Line WU

B) FLR on Rings: 3x1Min

CONDITIONING:

A) 21-15-9:

 

A.Swings #55/40

Box Jumps #24/20

Burpees

STRENGTH:

A) 3RDs:

10 Bench Press #AHAP

10 Weighted Chin Ups

*5-10lbs more than last week. Extra reps on last set.

EXTRA CREDIT:

A) 2 attempts to PR 500m Row

B) Sled Sprints: 7-10 50m Sprints

C) Barbell Curls: 4×10

 

 

WEDNESDAY:

WARM UP:

A) Line WU

B) Handstand Walk Hold: 3x1Min Walk/Hold

CONDITIONING:

A) 4RFT:

400m Run

20 Power Snatches #75/55

10 Toes2Bar

20 Wall Balls

EXTRA CREDIT:

A) PR DUs

B) L-Sit Hold: 5x30sec

C) Skull Crushers: 3×10

 

 

THURSDAY:

WARM UP:

A) 1k Run

B) Line WU

C) Pull Up L Hold + Deadhang: 2x30sec+30sec *Rest 2Min

STRENGTH:

A) 10Min EMOM:

Odd: 5 Thrusters #115/75 or AHAP

Even: 3 Muscles Up/ 5-10 Pull Ups/ 10 Inverted Rows

B) Split Squat: 3×8 #AHAP

EXTRA CREDIT:

A) PR Handstand Walk or Hold

B) IYTs: 3×15

C) 7x200m Row Sprints *1Min Rest

 

 

FRIDAY:

WARM UP:

A) Bjj WU

B) 1k Run

C) 200m Waiter Walk

CONDITIONING:

A) 4FTs:

5 Deadlifts 315/205

20 Push Ups

200m Run

EXTRA CREDIT:

A) 2 Attempts to PR Bech Press @ BW for Reps

B) Lateral Raises: 3×15

C) Lunges: 3×10

 

 

SATURDAY:

WARM UP:

A) Line WU

B) 200m Farmer Walk

C) Ab Wheel w/2 sec Pause: 3×10-15

CONDITIONING:

A) 4Min AMRAP x 3:

12 Cleans #95/65

12 Front Squats

12 Push Press

200m Run

-Rest 2 Min

EXTRA CREDIT:

A) 3 Attempts to PR Strit Pull Ups

B) Skull Crushers: 3×10

C) Curls: 3×10

 

CrossFit

WODs: 11/6-11/11/17

MONDAY:

WARM UP:

A) Line WU

B) 3RDs:

10 O.H.S #Bar

200m Run

SKILL:

A) 5Min EMOM:

2 Toe2Bar + 2 Kipping/Butter Fly Pull Ups

CONDITIONING:

4RDs:

6 Snatches #60%xWB

12 Box Jumps #20/24

400m Run

EXTRA CREDIT:

A) Find PR on Chin Ups

B) Skull Crushers

C) Lateral Raises

 

 

TUESDAY:

WARM UP:

A) Bjj WU

B) 3RDs:

200m Run

4 Wall Walks

C) Push Jerk WU

STRENGTH:

A) 10MinEMOM:

Even Min: 5 Push Jerks #155/105

Odd Min: 3 MU/5 Pull Ups

B) Bench Press: 3×10 #AHAP *Extra reps on last set

EXTRA CREDIT:

A) Find PR on DUs

B) L-Sit Hold: 5x20sec

C) 7-10 Sled Sprints

 

 

WEDNESDAY: 

WARM UP:

A) 1K Run

B) Line WU

C) FLR on Rings: 3x1Min Hold

CONDITIONING:

A) 12Min EMOM:

E: 150m Row

O: 12 Burpees

STRENGTH:

A) Front Squat:  3×7 #AHAP

EXTRA CREDIT:

A) Find PR on Push Ups

B) Split Squat: 3×10

C) Skull Crushers: 3×10

 

 

THURSDAY: 

WARM UP:

A) 1k Run

B) 10Min EMOM:

E: 5 Kipping/Pull Up/ Butterfly/ 3-5 MUs

O: 3 Wall Walks/ 10 Shoulder Taps/ 30sec Hold/ 30sec H.S. Walk

STRENGHT:

A) E90sec for 8Min:

3 Clean and Jerks #Find daily max

B) Strict Press: 4×10 #AHAP

EXTRA CREDIT:

A) PR on 1,000m Row

B) Weighted Pull Ups: 4×5

C) IYTs: 3×15

 

 

FRIDAY:

WARM UP:

A) Bjj WU

B) 1k Run

C) Ab Wheel Roll out w/pause: 3×10-12

STRENGTH:

A) Weighted Chin Ups: 4×5 #AHAP

CONDITIONING:

4RFTs:

20 A.Swings #55/40

15 Box Jumps #24/20

10 Burpees

400m Run

EXTRA CREDIT:

A) Find PR for Handstand Walk

B) Hip Thrust: 3×10

C) Seal Rows: 3×10

 

 

SATURDAY:

WARM UP:

A) 1K Run

B) Pull Up L Hold: 3x30sec

C) Snatch WU

CONDITIONING:

A) 5RDs:

5 Snatches 135/95

10 Toes2Bar

200m Run

EXTRA CREDIT:

A) PR on DUs

B) Curls: 3×19

C) Ring Dips: 5×10

 

 

 

 

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