Home Blog Weekly WOD WODs for Week of 8/28/17

WODs for Week of 8/28/17

8/28/17

Strength:

AMRAP 12 x 10 reps each:

  1. DB Fly (supine on step bench)
  2. DB Chest Press supine on a step bench)
  3. DB overhead shoulder press (standing or sitting)

WOD:

“JT”

 

 

 

 

 

 

 

 

 

 

In honor of Petty Officer 1st class Jeff Taylor, 30, of Little Creek, VA who was killed in Afganistan June 2005.  “My husband was a warrior and a man who believed his purpose in life was to defend the freedoms that each of us enjoy today.” Erin Taylor

For Time:

21-15-9

HSPU (scale with box HSPU, BB push press, or BB thrusters)

Ring dips (scale with banded ring dips, box dips or parallette dips)

Pushups (scale with a box)

 

8/29/17

Strength:

3 rounds x 15, 12 10 reps (add wt/difficulty each round and reduce reps)

  1. One arm, bent over row (heavy DB, knee on bench or box)
  2. Reverse flys (use DBs, lay face down w/ the chest on fitness ball or bench)
  3. Incline DB Pullover (Supine on bench w incline, steps under bench or on fitness ball)

WOD:

Clock set for 12 minutes with a barbell:

1 minute of squat cleans
1 minute of push jerks
2 minutes of squat cleans
2 minutes of push jerks
3 minutes of squat cleans
3 minutes of push jerks

Rx = 135/95

Fitness = 115/75

Beginner = 95/65

Post reps and wt used

8/30/17

Strength:

Hollow core & Superman – Accumulate 2 min total hold on each, being sure to engage properly

WOD:

10 rft:

15 Situps
100-meter sprint

 

STRIKING CLASS at 6pm!  

Come try something new!  Open to all our CrossFit members!

No experience needed in striking skills and we have gloves you can borrow

 

 

 

 

 

8/31/17

Strength:

3 rounds not for time, 10 reps each leg:

  1. Bulgarian split squats (Lunges w back leg on box/plate behind) hold DB/KB in each hand
  2. Side step ups on box (DB on shoulders or hang)
  3. Jumping squats (no weight or 1 wt in center) x 15

WOD:

“Butt Lifter 300”

5 RFT:

30 Front rack lunge (alt legs, in place)

30 Dbls unders

Rx = 95/65

Fitness = 75/55

Beginner = 65/45

 

9/1/17

First Night FRIDAY NIGHT HOPPER TONIGHT!

5 – 7 pm  (no open gym)

Strength:

3 rounds x 15,12,10 reps, each rounder heavier/harder

  1. Banded pushdown (triceps, use bands on posts or bars)
  2. Bench/box dips
  3. 100m Farmer carry – DB,KB or challenge with Weight plate!

WOD:

“The Countdown”

For time:

10-9-8-7-6-5-4-3-2-1

KB Swings

Burpees over parallette

Rx = 53/35

Fitness = 44/26

Beginner = 26/18

 

 

 

 

 

 

 

 

FRIDAY NIGHT HOPPER!  5 – 7 pm  (no open gym)

Here is the concept:  People arrive.  We brainstorm.  We create the WOD on the spot.  We do it.  We survive.  We go home.  Boom.   Focus will be fun and going hard! 

This will be 9/1 thru Thanksgiving and then Dec 1 starts OPEN Training on Fridays. No more OPEN GYM at this time. 

 

9/2/17

 

 

 

 

 

Gym is OPEN on SATURDAY ,

but closed for Labor Day! 

Skill:

Review WOD and perform practice reps

WOD:

“Dirty Dozen”

For time:
25 walking lunges
20 pull-ups
50 box jumps, 20/16
20 double-unders
25 ring dips
20 knees-to-elbows
30 kettlebell swings 53/35
30 sit-ups
20 DB hang squat cleans, 35/25
25 back extensions
30 wall-ball shots, 20/14
3 rope climbs, 15-ft. rope

 

 

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

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