Home Weekly WODS
  1. WODs for Week of 7/24/17

    7/24/17

    Strength:

    EMOM14

    Odd Mins: 12 sec Handstand Hold, wall facing
    Even mins: 30 sec Hollow Hold

    Conditioning:

    3 sets, every 3 mins:

    50 Double Unders
    25 Situps

    7/25/17

    Strength:

    Back Squat 4-4-4

    EMOM16:
    Odd Mins: 1 Back Squat @ 4RM
    Even Mins: 12 sec L-sit, or max time if you can’t do 12 sec

    Conditioning:
    4 Bear Complex @ 50% of Back Squat 4rm, every 4 mins

    Bear Complex is a sequence of the following movements: Power Clean, Front Squat, Push Press, Back Squat, Push Press

    Perform 4 sets of the complex every 4 minutes for 4 rounds total. The bar cannot rest on the floor during your 4 complexes. If you must rest, its either in the hang position, front rack or back rack.

    7/26/17

    Warm Up:  CrossFit Tic Tac Toe

     

    WOD:

    “Genesis”

    For Time (3 rounds, 15 reps each)

    Pullups, air squats, Pushups, Situps, GHD Back Ext, Ring dips

     

    STRIKING CLASS at 6pm!  

    Come try something new! 

     

     

     

     

     

    7/27/17

    Happy Birthday Coach Laura!!!

     

     

     

     

     

     

     

     

     

    Strength:

    EMOM12:
    Odd mins: 10 Pushups
    Even mins: 10 V-Ups * scale w Tuck Ups

    Conditioning:

    3 sets, every 3 mins:

    400m Run (or 500m row)

    7/28/17

    Skill/Strength:

    Floor Press 4-4-4

    Then, choice of EMOM #1 or #2 & #3 

    #1 Circuit EMOM15:
    8 Slow Ring Rows
    12 Sec Ring Support Hold
    12 sec Bottom Ring Dip Hold

    Conditioning:

    #2 EMOM6:
    5 Touch & Go Power Clean & Jerk (Wt @ Muscle Snatch 4RM)

    rest 5 min, then, if time:

    #3 EMOM6:
    10 Burpees, as fast as possible

     

     

     

     

     

     

     

    OPEN GYM TONIGHT 5 – 7pm

    Come do the WOD or work on another WOD or skill

    Coach on the floor  

    7/29/17

     

     

     

     

     

     

    Strongman Day! 

     

    Skill:

    Stone technique 

    WOD:

    “The Guillotine”

    AMRAP20:

    10 Ring Pushups/or Wide Grip Pullups

    10 Shoulder Stones

    20 Alt Sledge Hammer hits

    100m Odd Object/or Farmer Carry

     

     

    Listed below are 6 “Cardio” or “Met Con” workout options that can be done at the gym during regular classes.  We are including these options to encourage athletes to increase their cardiovascular capacity. We recommend completing 2 or more of these “cardio” workouts per week outside of regular WOD classes.

    Pick one, they all take about 30-40 mins.  With warm up and cool down, each one should be able to completed during a 1 hour WOD class. Complete a dynamic warm up of 5-10 mins of R,R,R, or R (on your own or with the class) before each cardio option and walk 200+ M after the workout to cool down!

    OPTION 1:

    AMRAP 40
    Row 500 meters  Strong pace!
    100 double-unders

    OPTION 2:

    4 rft
    Lunge 100 meters   Fast, steady pace!
    Run 300 meters

    OPTION 3:

    Lunge 200m  Fast, steady pace!
    complete 3 rnds Tabata on bike, 1min rest between rnds*
    Lunge 200m  Fast, steady pace!

    * ride as hard as you can for 20 secs and stop completely for 10 secs.  Use red BRAKE on bike to stop!

    OPTION 4:

    Row 1000M    Strong and hard!
    Complete 3 rnds Tabata on bike, 1min rest bw rnds
    Row 1000M     Strong and hard!

    OPTION 5:

    AMRAP 30

    Row 500 M as hard as possible!

    Run 800 M

    OPTION 6:

    Run to the Base of the Summit

    Strong, powerful Walk to the Top and back x 2

    Run back to the gym

    ~Approx 40 mins

    read more