Home Blog Weekly WOD WODs for Week of 8/7/17

WODs for Week of 8/7/17

8/7/17




Happy Birthday Coach JJ!

Skill:

GHD Situps, Straight leg situps

WOD:

“Jeremiah Johnson”

AMRAP 15:

8 Dbl Unders,

7 GHD Situps,

7 KBS 53/35,

6 Thrusters 95/65,

5 secs of your best dance move

 

8/8/17

Happy Birthday Wil Ngotel! 

Strength:

Clean Movements – 3 Part Pausing with light bar:

1) 3 part pausing – Power Clean x 3
2) 3 part pausing – Power Clean to Front Squat x 3
3) 3 part pausing – Squat Clean

Then, practice complex:

1 Power Clean + 1 Hang Squat Clean + 1 Front Squat

* Add weight if time and form is on point

Conditioning:

3 sets, every 3 mins

Row 150m

8/9/17

Strength:

Snatch Movements – 3 Part Pausing with light bar:

3 Part Pausing Power Snatch x3
3 Part Pausing Power Snatch to Overhead Squat x3
3 Part Pausing Snatch to Full Snatch x3

Then, practice complex:

1 High Hang Snatch + 1 Low Hang Snatch + 1 Full Snatch

* Add weight if time and form is on point

WOD:

Run 1 mile for time

STRIKING CLASS at 6pm!  

Come try something new! 

 

 

 

 

 

8/10/17

Skill:

Double unders and options

WOD:

RETEST

“Flight Simulator”

Time cap: 20 min
5-10-15-20-25-30-35-40-45-50-45-40-35-30-25-20-15-10-5

Scaling Options: 

# 1: 2-4-6-8-10-12-14-16-18-20

Go up and down or just up to 20

If you have ok double unders, but you tend to mess up a lot then do this one. The goal is still unbroken here

#2: 50 double unders for time X 3

If you are barely getting your double unders and you mess up a lot then you just need repetition work.
Rest as much as you need to in between your 3 sets. They should not take more than 5 minutes!

#3: max double unders in 5 minutes.

Rest after 5 mins and repeat x 3.

8/11/17

Skill:

Turkish Getups

WOD:

Circuit EMOM, 3 sets (12 mins)

1) 3 Turkish Getups (right)
2) 6 Barbell Rows, heavy
3) 3 Turkish Getups (left)
4) 6 Barbell Rows, heavy

 

 

 

 

 

 

 

OPEN GYM TONIGHT 5 – 7pm

Come do the WOD or work on another WOD or skill

Coach on the floor  

8/12/17

 

 

 

 

 

 

Friends & Family Day!!!  

Bring them to WOD with you for FREE!!! 

7:30 and 9:30 am CrossFit Style Workout or 8:30 am Mobility class

WOD:

Partner WOD! Each person must complete 30 reps of each exercise while their partner HOLDS. If 1 person stops, the other must stop too. Runs are done together. Chose appropriate weights for each person.

For time:

30 burpees/plank hold, run 200m,

30 situps/Vsit hold, run 200m,

30 jumping lunges/oh standing hold, run 200m,

30 good mornings/superman hold, run 200 m,

30 jumping squats/hold bottom of squat, run 200M

 

 

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