Category: CrossFit

WODs: 10/9-10/14/17

MONDAY:

WARM UP:

A) 1k Run

B) 5 Gator Crawls

C) Clean WU

STRENGTH:

A) 12Min EMOM:

1 Power Cleans + 3 Push Press

*Find Daily Max

B) Squat:

4×4 #AHAP *Extra reps on last set

ACCESSORY:

A) RDLs: 3×10

B) 50 Weighted Dips

C) 20Min Run/Row

 

 

TUESDAY:

WARM UP:

A) BJJ WU

 

B) 200m Farmer Walk w/ Plate Pinch #25/15

C) Weighted Chin Ups:

4×5 #AHAP or 5×5 Negatives

*12Min CAP

CONDITIONING:

A) 3RDS: (50:10)

-Battle Ropes

-Alt. Toe-Touchers

-R.Swings #55/40

-Mountain Climbers w/ Sliders

-Burpees

ACCESSORY:

A) IYTs: 3×15

B) Curls: 3×10

C) 7-10 Sled 50m Sled Sprints

 

 

WEDNESDAY:

WARM UP:

A) BJJ WU

B) 1k Run

C) Ring Dip L Hold:

3x45sec

D) Snatch WU

 

CONDITIONING:

A) 3x3Min AMRAP:

3 Snatches #135/95

5 Chest2Bar

-Rest 1Min

STREGNTH:

A) Bench Press:

4×4#AHAP *Extra reps on last set

ACCESSORY:

A) Seal Rows: 3×10-12

B) Alt. Db Press: 3×10-12

C) 20Min Run/Row

 

 

THURSDAY:

WARM UP:

A) Bjj WU

B) Chin Up L Hold:

3x30sec

C) Handstand Walk or Hold:

3x1Min

CONDITIONING:

A) 5FT:

400m Run

2 Gator Crawls

STRENGTH:

A) Deadlift:

4×4#AHAP

ACCESSORY:

A) 50 Weighted Dips

B) 25 Weighted Chin Ups

C) IYTs: 3×15

 

 

FRIDAY:

WARM UP:

A) BJJ WU

B) 1K Run

C) 5Min EMOM:

8-10 Toes 2 Bar

D) Clean WU:

CONDITIONING:

A) FOR TIME:

 

30 Clean and Jerks #155/105

30 Front Squats

ACCESSORY:

A) Lateral Raises: 3×15

B) Curls: 3×10

C) Seal Rows: 3×10

 

 

SATURDAY:

WARM UP:

A) Bjj WU

B) 1k Run

C) Waiter Walks #45/25

D) 200m Farmer Walks w/Bumpers #25/15

E) 10 Gator Crawls

CONDITIONING:

A) 3FT:

21 A.Swings #55/40

15 Box Jumps #24/20

9 Burpees

STRENGTH:

A) Deadlift: 3×2 #AHAP *Max for the day

B) Bench Press: 4×2#AHAP *Max for the day

ACCESSORY:

A) 10 x 50m Sled Sprints

B) 50 Around the Worlds

C) 50 Weighed Dips

CrossFit

WODs: 10/2-10/7/2017

MONDAY:

WARM UP:

A) Bjj WU

B) 200m Waiter Walk #45/25

C) 3RDs:

30sec Toe Touchers + 30sec Hollow Rock Hold

CONDITIONING:

A) 15Min AMRAP

20 Push Ups

10 Split Squats per Leg #45/25

10 Strict Pull Ups/ Inverted Row

STRENGTH:

A) RDLs

3×10

ACCESSORY:

A) 5 Alligator Crawls across gym

B) Curls: 3×10

C) Dead hang: 3x1min

 

 

TUESDAY:

WARM UP:

A) Bjj WU

B) 1k Run

C) 30 X Toes 2 Bars

D) Snatch WU

STRENGTH:

A) 10Min EMOM:

2 Squat Snatches *Find max for the day

B) Squat:

4×6 #AHAP *Extra reps on last set

ACCESSORY:

A) IYTs: 3×15

B) Skull Crushers: 3×10

C) 20Min Row

 

 

WEDNESDAY:

WARM UP:

A) Bjj WU

B) 200m Farmer Walk w/ pinched plates #25/15

C) 5 Gator Crawls

CONDITIONING:

A) For Time:

1k Run

50 Burpees

1k Run

STRENGTH:

A) Bench Press:

4×6 #AHAP *Extra reps on last set

B) Weighted Chin Ups:

5×5 or Negatives

ACCESSORY:

A) 20 Muscle Ups or Chest to Bar Pull Ups

B) Split Squat: 3×6 #AHAP

C) 100 Dips

 

 

THURSDAY:

WARM UP:

A) Bjj WU

B) Handstand walk around box:

2x1Min

C) 1Mile Run

D) Clean & Jerk WU

CONDITIONING:

A) 4RDs:

6 Clean and Jerk #135/95

10 Front Squats #135/95

* 15Min CAP

STRENGTH:

A) Bent Over Row:

4×10

ACCESSORY:

A) 100 Dips

B) Lateral Raises: 3×15

C) 200 DUs

 

 

FRIDAY:

WARM UP:

A) Bjj WU

B) Chin Up L Hold: 3x30sec

C) 3RDs:

30sec Pike + 30sec Plank

CONDITIONING:

A) 4FT:

30 Wall Balls

15 Pull Ups

STRENGTH:

A) Deadlifts:

4×6 #AHAP *Extra reps on last set

ACCESSORY:

A) Press: 3×8

B) Bent Over Back Flys: 3×12

C) Bench Press: 4×10

 

 

SATURDAY:

WARM UP:

A) Bjj WU

B) 200m Waiter Walk

C)4x500m Row

*Rest 90 secs

STRENGTH:

A) 8MIN EMOM:

3 Thrusters #135/95+

B) Squat:

4×6 #AHAP*Extra reps on last set

C) Bench Press:

4×6 #AHAP *Extra reps on last set

ACCESSORY:

A) Curls: 3×10

B) Skull Crushers: 3×10

C) RDLs: 3×10

 

 

CrossFit

WODs: 9/25-9/30/2017

MONDAY:

WARM UP:

A) BJJ WU

B) Toe Touchers:

3x1Min

C) Clean and Jerk Warm Up

CONDITIONING:

A) 4x3Min AMRAPs:

5 Clean & Jerks #155/105

5 Front Squats

5 Chest 2 Bar

-Rest 2Min

STRENGTH:

A) Splits Squats:

4×6 per leg #AHAP

ACCESSORY:

A) IYTs: 3×15

B) 100 Dips

C) 20Min Run

 

 

TUESDAY:

WARM UP:

A) BJJ

B) Chin Up L Holds:

3x30sec

C) 5RDs:

500m Row *Rest while partner works or 90sec

STRENGTH:

A) Bench Press:

4×6#AHAP *Extra reps on last set

B) Farmer Walk:

400m #55/35

ACCESSORY:

A) Weighted Chin Ups: 5×5

B) Single Arm Bench Press: 4×10

C) Dead hang: 3x1Min

 

 

WEDNESDAY:

WARM UP:

A) BJJ WU

B) 6Min CAP:

30 Around the worlds/40 Strict Toes 2 Br

C) Snatch WU

CONDITIONING:

A) 3FT:

10 Snatches #135/95

400m Run

STRENGTH:

A) Squat:

4×6#AHAP *Extra reps on last set

ACCESSORY:

A) Seal Rows: 3×10-12

B) Skull Crushers: 3×10-12

C) 20Min Row

 

 

THURSDAY:

WARM UP:

A) BJJ WU

B) 1K with bumper #45/25

C) 3RDs:

30sec Toe Touchers + 30sec Hollow Rock Hold

-Rest 30sec

D) 2 x 2Min AMRAP:

Max Pull Ups

-Rest 1Min

CONDITIONING:

A) 21-15-9:

A.Swings #70/40

Box Jumps

Burpees

ACCESSORY:

A) RDLs: 3×10

B) Curls: 3×10-12

C) 100 Dips

 

 

FRIDAY:

WARM UP:

A) BJJ WU

B) 1 Mile Run

C) FLR on Rings w/ arm extension

3x1Min

CONDITIONING:

A) 12 Min AMRAP:

6 Thrusters #115/75

12 Lateral Jumps over bar

200m Run

STRENGTH:

A) Single Arm Bench Press:

3×10 #AHAP

B) Weighted Chin Ups:

3×5#AHAP

ACCESSORY:

A) Split Squat: 3×10-12

B) Dead Hang: 3x1min

C) Lateral Raises: 3×15

 

 

SATURDAY:

WARM UP:

A) BJJ WU

B) 200m Waiter Walk #45/25

C) Side Plank:

2x1Min per side

D) Clean WU

CONDITIONING:

A) 3RDs:

1Min of MAX C&J #135/95

400m Run

-Rest 3

STRENGTH:

A) Deadlift:

4×6#AHAP *Extra reps on last set

ACCESSORY:

A) Seated Alt. Db Press: 3×10-12

B) Upright Rows: 3×10-12

C) Walking Lunges: 3×10

CrossFit

WODs: 9/18-9/23/2017

MONDAY:

WARM UP:

A) Bjj WU

B) 1k Run

C) Toe Touchers:

3x1Min

D) Clean WU

CONDITIONING:

A) 12MIN AMRAP:

3 Clean & Jerks #155/105

6 Front Squats

9 Chest2Bar

– Rest 1 Min

STRENGTH:

A) Split Squats:

3×8 #AHAP

ACCESSORY:

A) RDLs:

3×8 #AHAP

B) 100 Dips

C) 20Min Run/Row

 

 

TUESDAY:

WARM UP:

A) Line WU

B) 4RDs:

800m Row *Rest while partner works or 3minutes

C) 20 Around the Worlds or 30 Toes 2 Bar

STRENGTH:

A) Bench:

4 x 6 #5-10lbs+ *Extra reps on last set

B) Upright Rows:

4×10

ACCESSORY:

A) Curls: 3×8-10

B) Ab Wheel Roll Outs: 3×10-15

C) Dead Hang: 3x1Min

 

 

WEDNESDAY:

WARM UP:

A) BJJ WU

B) 1k Run

C) Snatch WU

CONDITIONING:

A) 12Min AMRAP:

20 Hang Snatches #115/75

30 Hand Release Push Ups

40 Air Squats

-3 Min Rest

STRENGTH:

A) Squat:

4×6 #5-10lbs+ *Extra reps on last set

ACCESSORY:

A) Skull Crushers: 3×10-12

B) IYTs: 3×15

C) 20Min Run

 

 

THURSDAY:

WARM UP:

A) Bjj WU

B) Chin Up L Hold:

3x30sec

C) 8Min to Complete:

20 Bar Muscles/ 20 Strict Chest2Bar/ 30 Pull Ups/ 30 Negatives

CONDITIONING:

A) 40Min AMRAP:

10 Lateral Shuffles

20 Released Push Ups

50 Box Step Ups #45/25

20 Burpees

1k Run

ACCESSORY:

A) Ab Wheel: 3×15

B) Seal Rows: 3×8-10

C) Lateral Raises: 3×12-15

 

 

FRIDAY:

WARM UP:

A) 1k Run

B) FLR on Rings w/ Alt Arm Extension:

3x1Min

C) Clean Wu

STRENGTH:

A) 8 Min EMOM:

1 Power Clean + 2 Hang Power Cleans

B) 8 Min EMOM:

3 Deadlifts

C) Strict Press:

4×6 #AHAP *Extra reps on last set

ACCESSORY:

A) Curls: 3×8-10

B) Weighted Dips: 3×8-10

C) 20Min Row

 

 

SATURDAY:

WARM UP:

A) Bjj WU

B) 4RDs:

800m Row *Rest while partner works or 3 Min

C) Toe Touchers:

3x1Min

CONDITIONING:

A) 10Min EMOM:

5 Thrusters #115/75

ACCESSORY:

A) Weighted Pull Ups:

4×5 or 5×5 Negatives

B) Skull Crushers:

4×10-12

C) Dead Hang:

3x1Min

CrossFit

WODs: 9/11-9/16/2017

MONDAY:

WARM UP:

A) Line WU

B) 400m Run + 200m Waiter Walk 45/25

C) Pull Ups:

4×5 Weighted Pull Ups or 5×5 Negatives

CONDITIONING:

 

(A) For Time:

Buy In:

1 Mile Run

9 Rounds:

11 A. Swings #55/40

11 Burpees

Buy Out:

1 Mile Run

ACCESSORY:

A) IYTs: 3×15

B) Dips: 3xMax

C) Mobility

 

TUESDAY:

WARM UP:

A) Line Wu

B) 1k Run + 100m Suit Case Carry

C) 20 Around The Worlds or 30 Strict Toes 2 Bar

D) Clean WU

STRENGTH:

A) 10Min EMOM:

5 Hang Power Cleans + 5 Strict Press #AHAP

B) Split Squat:

3×8 #AHAP

C) RLDs:

3×10 #AHAP

ACCESSORY:

A) Seal Rows: 3×10-12

B) Curls: 3×10-12

C) Dead Hang:

3x1Min

 

WEDNESDAY:

WARM UP:

A) Line WU

B) 6RDs: 400m Row + 5 Burpees *Rest while partner works or 90sec

C) Handstand Hold:

3x1Min Hold

STRENGTH:

A) Bench Press:

4×8 #5-10lbs+ if possible. *Extra reps on last set.

B) Weighted Chin Ups:

4×5 or 5×5 Negatives

ACCESSORY:

A) Lateral Raises: 3×15

B) Skull Crushers: 3×10-12

C) 20Min Run

 

THURSDAY:

WARM UP:

A) Line WU

B) 3RDs Partner WU:

200m Run while partner holds plank

C) Clean & Jerk WU:

CONDITIONING:

A) 3x3Min AMRAP:

4 Shoulder2Overhead #155/105

6 Bar-Over-Burpees

8 Jump Lunges (4per leg)

-Rest 1Min

STRENGTH:

A) Squat:

4×8 #5-10lbs+ if possible. *Extra reps on last set.

ACCESSORY:

A) Hip Thrust: 3×10

B) Bent-Over-Lateral Flys: 3×12-15

C) 20Min Row

 

FRIDAY:

WARM UP:

A) Line WU

B) 1k Run

C) Standing Belly KB Hold:

2x1Min per arm

-30sec Rest

D) Toe Touchers Sit Ups:

2x1Min

E) Clean WU:

-30sec Rest

CONDITIONING:

A) 12Min AMRAP:

5 Thrusters #115/75

10 Hang Power Cleans

400m Run

STRENGTH:

A) Bent-Over-Row:

3×10-12 #AHAP

ACCESSORY:

A) 100 Dips

B) Lunges: 3×12

C) 10 Min Jump Rope

 

SATURDAY:

WARM UP:

A) Line WU

B) 1 Mile Run

C) Handstand walk around box w/feet on box:

3x1Min

-Rest 30sec

D) 20 Around the Worlds or 30 Strict Toes2Bar

STRENGTH:

12MIN EMOM:

5 Deadlift #AHAP *Find max for the day

CONDITIONING:

A) 10Min EMOM:

15 Wall Balls

ACCESSORY:

A) CURLS: 3X10

B) IYTS: 3X15

C) Mobility

 

CrossFit