WOD 5.16.14 Friday

A. Back squat (75%of 1 RM)

  • 5-5-5-5-5

B. AMRAP 10

  • 10 Back squats (use 60% of weight used in part A)
  • 10 Tire Sit-ups or v-ups
  • 10 Pull ups

C. Ladder *Work up to the highest minute you can— Score the minute you completed + reps of the failed attempt

Minute 1 =

  • 1 T2B
  • 1 Burpee

Minute 2 =

  • 2 T2B
  • 2 Burpees, ETC…

 

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WOD 9.3.13

Plate 163, 'Jumping, standing broad jump'

A. EMOM for 5 minutes

  • 5 Backs Squats
  • (try to use 60% of bodyweight if you are capable, otherwise use the heaviest loading you can with good form.)

B. Standing Broad Jump Test

  • 5 Attempts to establish the max distance possible in one jump.
  • Must jump and land with two feet together.
  • Falling or taking a step forward negates your attempt.

C. AMRAP 15

  • 10  Kettlebell Lunges (35kg/25kg)
  • 30 second Plank
  • 10 Goblet Squats
  • 200m Run

D. 3x

  • 30 sec. Handstand Hold
  • 30 sec. Glute Stretch/side (pigeon)

 

WOD 8.27.13

A. Every 75 seconds for  (6 sets)

  • 5 Back Squats (Heavier than last time)

Rest 2 minutes, then EMOM for 6 minutes

  • 8 Narrow Stance Good Mornings

B. 2 Rounds for Time:

  • 15 Hang Power Cleans (85/55)
  • 15 Front Squats (85/55)
  • 400m Run

C. 2x

  • Banded Lat Stretch 30sec/side
  • Lunge Stretch 30sec/side
  • Good-Mornings

    Good-Mornings (Photo credit: Wikipedia)

WOD 8.22.13

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A. 6 Rounds
4  x 3-Hurdle Lateral Shuffle (3 left/3 right)
10 Ice Skaters/side (touch the ground w/ opposite hand)

B. 3 Rounds
21 Kettlebell Swings
12 Banded Pull-Ups
400M Run

C. 4 Sets
10 Dead Bugs
30 Sec Side Plank
15 Alternating side V-Ups

 

Kettlebell 55

Wikipedia

WOD 8.19.13

A. EMOM 10

  • 2 Explosive Strict Pull-Ups
  • 3 Jumping Lunges/leg

*Pull-ups: Get as high as you can get without a kip, Lunges: Jump as high as you can

B. 3x: AMRAP 4, with 2 min. rest

  • 10 Clapping Push-Ups
  • 10 C2B Pull-Ups
  • 10 Jumping Back Squats (45/33)

C. 3x

  • Lunge Stretch 30sec/side
  • Anti-Rotation 10/side

WOD 8.12.13

Level 1

A.  – 3 rounds

  • 20 V-ups
  • 20 Leg Raises
  • 10 Knees-to-Elbows

B. – 2 rounds

  • Run 300m
  • 50 Box jumps
  • 25 Push-ups
  • 50 Squats
  • 25 Pull-ups (jumping or banded)
  • 20m OH Walking Lunges
  • 80m Run (down the ramp, to the Mini and back)
  • 20m OH Walking Lunges

Level 2

A.  – 3 rounds

  • 20 V-ups
  • 20 Leg Raises
  • 10 Toes-to-bar

B. – 2 rounds

  • Run 400m; weighted- (medball)
  • 50 Box jumps
  • 25 Push-ups (hard, ie: plyo. or alt. medball)
  • 50 weighted Squats (30/20)
  • 25 Pull-ups (strict)
  • 20m OH Walking Lunges (plate overhead: 45/25)
  • 80m weighted Run (With medball = down the ramp, to the Mini and back)
  • 20m OH Walking Lunges (plate overhead: 45/25)

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WOD 7.29.13

LEVEL1- FITNESS

A. STRENGTH

EMOM for 6 minutes

  • 5 Front Squats
  • Rest 2 minutes—– Then:
  • EMOM for 6 minutes
  • 10 Kettlebell Lunges (heavy)

B. METCON

AMRAP 8

  • 5 Front Squat (115/73)
  • 12 Jumping Lunges

C. SKILL

  • 3x 30 sec: Chin over Bar Hold
  • 30 sec. Pigeon Stretch/side

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LEVEL 2- Performance

A. STRENGTH

  • EMOM for 6 minutes
  • 2 Overhead Squats @ 80% of 1RM
  • Rest 2 minutes
  • EMOM for 6 minutes
  • 15 Wall Balls (20/16)

B. METCON

AMRAP 8

  • 5 Overhead Squats (115/78)
  • 12 Jumping Lunges

C. SKILL

  • Bar Muscle-Up Practice
front squat

front squat (Photo credit: Southern CrossFit)