WOD 4.2.15 Thursday

Warmup:

  • Agile 8
  • hip bridge
  • lateral tube walking
  • PVC good morning

A. Dead Lift (15-20 mins)

  • Test: 1RM

B. “Annie”: 50-40-30-20-10 Reps for Time:

  • Double Unders (4x singles)
  • Ab Mat Sit-ups

C. AMRAP 10

  • 10 Ring Dip
  • 10 Pullups
  • 10 Empty Bar Squat Jumps

WOD 3.30.15 Monday

A. Squat- 80% of 1RM

  • 3×5

B. Super set – 80% of 1RM

  • 3×5 Strict Press
  • 2×5 Deadlift

C. Conditioning- 3 Rounds

30sec ON/10sec OFF:

  • KBS
  • Push-ups
  • Seal Jacks (Speed)
  • Mountain Climbers
  • Hollow Rocks or V-ups
  • KB Front Squat

D. Core- 3x

  • 4/side Spiderman Pushup
  • Stir-the-Pot (arms on swiss ball OR feet in rings)
  • Band-Resisted Anti-Rotational Press

 

 

 

WOD 2.27.15 CrossFit Open : 15.1

Workout 15.1

Complete as many rounds and reps as possible in 9 minutes of:
15 toes-to-bars
10 deadlifts (115 / 75 lb.)
5 snatches (115 / 75 lb.)

Workout 15.1a

1-rep-max clean and jerk
6-minute time cap

Notes
These workouts begin with the athlete standing under their pull-up bar with the barbell loaded to the appropriate weight. After 15 toes-to-bars (sit-ups or hanging knee raises for scaled divisions) are completed the athlete will move to the barbell to perform 10 deadlifts followed by 5 snatches. After the last snatch is completed the athlete will move back to the pull-up bar and start their next round.

Your score for Workout 15.1 will be the total number of repetitions completed.

As soon as the clock reaches 9 minutes and Workout 15.1 is complete, Workout 15.1a will begin with the same running clock. The athlete will have from 9:00 to 15:00 to complete Workout 15.1a.

The same barbell must be used for both 15.1 and 15.1a. The athlete must load their own barbell and may not receive assis- tance. Prior to each lift you must state what weight you are about to attempt. Plates smaller than 1⁄2 lb. may not be used. There is no limit to the number of attempts within the 6-minute time limit.

Your score for Workout 15.1a will be the weight (in pounds) that you successfully clean and jerk.

WOD 2.10.15 Tuesday

Warmup

  • Run 400m
  • Agile 8
  • 1 min/side: Distracted Pigeon
  • 30 s./side: banded Hammie Stretch
  • 15/side:  jackknife hollow rocks

A.  4 x

  • 20 m Broad Jumps (the length of the black top)
  • 10 Pull ups between rounds

To make it as functional as possible really stretch as you take off. You should be fully extended, arms over head as you leave the ground.

B. Dead Lift

  • 8-8-8

C. 20 Rep Benchmark:

  • Bench Press

B. Kelly – 5 RFT

  • 400M Run
  • 20Box jump
  • 20 Wall Ball

WOD 12.8.14 Monday

IMG_4029

Shenanigans at Vicki’s Holiday Firepit Party

Warmup:

  • Foam Roll
  • Run, bike or row 5 minutes
  • Agile 8
  • 10 Banded Clams
  • 10 Hip Bridge
  • PVC good mornings

A. Deadlift: get heavy/ sub-3RM

  • 3-3-3-3-3

B. OHS

  • 3-3-3-3 (95-65#)

C. EMOM 6

  • 6 Ball Slams
  • 6  Situps w/ slam ball

D. EMOM 6

  • 6 push ups (Alt. hand on medball)
  • 6 Medball Cleans