Category: CrossFit

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

 

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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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WODs: 10/30-11/4/17

MONDAY:

WARM UP:

A) 3RDs:

200m

3 Wall Walks

B) 5Min EMOM: Handstand Walk/ Shoulder Tap/ Wall Walk

C)Push Jerk WU

CONDITIONING:

4RDs:

6 Push Jerks #155/115 or 135/95

12 Toes Bar

400m Run

EXTRA CREDIT:

A) PR Double Under/ Practice for 10Min

B) 5x20sec L-Sit Hold

C) Split Squats: 3×10

 

 

TUESDAY:

WARM UP:

A) 1k Run

B) Line WU

 

C) Partner WU:

3RDs:

10 Hip Thrust + 10 Heavy A.Swings

D) Snatch WU:

STRENGTH:

A) E90sec for 7Sets:

1 Snatch Pull + 2 Hang Snatch

EXTRA CREDIT:

A) PR Kipping/Buttle Pull Up

B) Alt. Bench Press: 3×10

C) Ab Wheel: 3×15

 

 

WEDNESDAY:

WARM UP:

A) BJJ WU

B) 7MIN EMOM:

3 Muscle Ups/ 5 C2B/ 5 Kipping Pull Ups

C) 3RDs:

30sec Toe Touchers + 30sec Hollow Rock Hold

CONDITIONING:

A) 2RDs:

20 A. Swings #55/40

400m Run

-Rest 3Min then repeat

EXTRA CREDIT:

A) PR Push Up

B) 50 GHR

C) IYTs: 3×15

 

 

THURSDAY:

WARM UP:

A) 1K Run

B) Line WU

C) Pull Up L Hold:

4x30sec

D) 5×3 Box Jumps

STRENGTH:

12-9-6

Front Squat #225/135 *From the floor

Bar Muscles Ups

*10Min CAP

EXTRA CREDIT:

A) PR DUs

B) Skull Crushers: 3×10

C) Sled Sprints: 7-10 Sprints

 

 

FRIDAY:

WARM UP:

A) Line WU

B) Side Planks: 2x1Min Plank

CONIDITIONING:

A) 4RFT: (25MIN CAP)

400m Run

20 Wall Balls

20 SDHP #75/55

20 Push Press

EXTRA CREDIT:

A) 3x1Min Deadhang

B) Curls: 3×10

C) 5Min Mobility

 

 

SATURDAY:

WARM UP:

A) 3RDs:

200m

10Med Ball Cleans

B) 200m Waiter Walk #45/25

C) Clean & Jerk WU

CONDITIONING:

5RDs:

3 Cleans & Jerks #185/135

6 Front Squats

200m Run

-Rest 2Min Per Round

EXTRA CREDIT:

A) Max Pull Ups x 4

B) IYTs: 3×15

C) RDLs: 3×10

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WODs: 10/23-10/28/17

MONDAY:

WARM UP:

A) Completion:

200m Run

Inch Worms

200m Run

Duck Walks x 2

200m Run

10 Kips

B) Find Max Box Jump:

5×2

C) Clean WU

STRENGTH:

A) 10MIN EMOM:

3 Power Cleans + 1 Push Press

B) Find Squat Max:

5,5,3,3,1,1,1

ACCESSORY:

A) 7-10 Sled Sprints #45/25

B) 50 Weighted Dips

C) IYTs: 3×15

 

 

TUESDAY:

WARM UP:

A) 3RDs:

200m Run

2 Gator Crawls

B) Pull Up L Hold:

3x30sec

CONDITIONING:

A) 3x5Min AMRAP:

15 A. Swings #55/35

20 Air Squats

200m Run

– 1Min Rest

STRENGTH:

A) Weighted Pull Ups/ Negatives:

5×5 #AHAP

ACCESSORY:

A) Curls: 3×10

B) Split Squats: 3×10

C) Dead Hangs: 3x1Min

 

 

WEDNESDAY:

WARM UP:

A) BJJ WU

B) 1k Run

C) Side Plank: 2x1Min per Side

D) Snatch WU:

STRENGTH:

A) 8Min EMOM:

1 Snatch Pull + 1 Snatch

B) Find Bench Press Max:

5,5,3,3,1,1,1

ACCESSORY:

A) Split Squat: 3×10

B) Skull Crushers: 3×10

C) Lateral Flys: 3×15

 

 

THURSDAY: 

WARM UP:

A) Completion:

200m Run

Inch Worms

200m Run

Duck Walks x 2

200m Run

200m Waiter Walks #45/25

B) Chin Up L Hold:

3x30sec

SKILL:

A) 8Min EMOM:

3 Muscles Ups/ 5 Chest2Bar/ 5 Butter Flys/ 5 Kipping Pull Ups/ 3-5 Pull Ups w/Band

CONDITIONING:

A) 2x4Min AMRAP:

10 Burpees

200m Run

-1Min Rest

Then

2x4Min AMRAP:

15 Push Ups

200m Run

-1Min Rest

ACCESSORY:

A) IYTs: 3×15

B) Hammer Curls: 3×10

C) Ab Wheel: 3×10-15

 

 

FRIDAY:

WARM UP:

A) Completion:

400m Run

15 Wall Balls

200m Run

20 Wall Balls

400m Run

15 Wall Balls

B) 3RDs:

40sec Toe Touchers + 20sec Hollow Rock Hold

C) Clean WU:

STRENGTH:

A) 8Min EMOM:

3 Power Cleans *Find max

B) Find Deadlift Max:

5,5,3,3,1,1,1

C) Press:

5,5,3,3,1,1,1

ACCESSORY:

A) Split Squat: 3×10

B) Hip Thrusts: 3×10

C) Upright Rows: 3×10

 

 

SATURDAY: 

WARM UP:

A) Completion:

200m Run

Inch Worms

200m Run

Duck Walks x 2

200m Run

200m Waiter Walks #45/25

B) Pull Up L Hold:

3x30sec

C) Snatch WU

CONDITIONING:

A) 4x3Min AMRAP:

5 Snatches #60% of BW

10 Toes2Bars

-Rest 1Min

ACCESSORY:

A) Weighted Chin Up: 5×5 #AHAP

B) Weighted Dips: 5×5 #AHAP

C) RDLs: 3×10

CrossFit

WODs: 10/16-10/21/17

MONDAY:

WARM UP:

A) Bjj WU

B) 50 Strict Toes2Bar/Leg Raises

CONDITIONING:

A) 5RDs: 400m Row *Rest 90sec/ while partner works

STRENGTH:

A) Bench Press: Find 3 rep Max

ACCESSORY:

A) 25 Weighted Chin Ups

B) Alt. DB Bench Press: 3×8-12

C) Curls: 3×10

 

 

TUESDAY:

WARM UP:

A) 1k Run

B) 10 Gator Crawls

C) Clean WU

STRENGTH:

A) 10Min EMOM:

1 Clean Pull + 1 Clean + 1 Push Press *Find max for the day

B) Squat: Find 3 rep Max

ACCESSORY:

A) IYTs: 3×15

B) Deadhang: 3x1Min

C) L Sit Hold for a total of 3Mins

 

 

WEDNESDAY:

WARM UP:

A) Bjj WU

B) Chin Up L Hold: 3x30sec

STRENGTH:

A) 10Min CAP:

Complete 30 Muscles Ups/ Strict Chest2Bars/ Strict Pull Ups/ Negatives

CONDITIONING:

A) For Time:

1 Mile Run

100 R. Swings #55/35

1k Run

50 A. Swings

ACCESSORY:

A) Split Squat: 3×8

B) 50 Handstand Shoulder Taps

C) Skull Crushers: 3×10

 

 

THURSDAY:

WARM UP:

A) Bjj WU

B) 50 Toe2Bar

C) 10 Gator Crawls

STRENGTH:

A) 8MIN EMOM:

3 Thrusters *Find 3 rep Max

B) Front Squat: *Find 3 rep Max

ACCESSORY:

A) Lateral Raises: 3×15

B) Complete 50 weighted dips

C) RDLs: 3×10

 

 

FRIDAY:

WARM UP:

A) BJJ WU

B) 3RDs: 30sec Toe Touchers + 30sec Hollow Rock Hold

C) Snatch WU

CONDITIONING:

 

3x3Min AMRAP:

10 Snatches #50% BW

10 Bar-Over-Burpees

10 Pull Ups

-Rest 1Min

STRENGTH:

A) Find 3 Rep Max for Strict Press and then for Push Press:

ACCESSORY:

A) 7-10 Sprints

B) IYTs: 3×15

C) Hip Thrusts: 3×10

 

 

SATURDAY:

WARM UP:

A) BJJ WU

B) 10Min CAP:

Complete 30 Muscles Ups/ Strict Chest2Bar/Strict Pull Ups/ Negatives

C) 10 Gator Crawls

CONDITIONING:

A) 5RFT:

400m Run

20 A.Swings #55/35

ACCESSORY:

A) Curls: 3×10

B) Skull Crushers:

3×10

C) Lateral Raises: 3×10

 

 

CrossFit