CrossFitWOD

3K All Day

Publish on Comments(0)

Matt

We will be hosting the Nutrition Challenge Benchmark WOD on Wed – For full details on the challenge check out our recent post on Instagram.

Warm-up
2 Rounds
:30 Legs Only Rowing
:30 Legs and Lean
1:00 Row
:30 Deadbugs
:30 Superman
:30 Rest

Hit Mobility

Then

2 Sets
250M Row
90:00 Rest
*Increase the speed every 50 Meters

Mobility
Thoracic Rolling
Lat Rolling
Lat Stretch

WOD
1000m Row
20 Snatches* 135|95
1000m Row
20 Clean and Jerks*
1000m Row

*Can be Power

Level 3- 115|75
Level 2 – 95|65
Level 1 – 750m, 75|55
ADV – 155/105

Extra Work
Work the following into your warm-up

Alternating Tabata (4:00)
-False Grip Hold on High Rings or Low
-Kip Swings on High Rings trying to get your hips to hit the band

Then

15 – 12 – 9
Ring Muscle Ups
Air Runner Calories x 2

ADV – 21 – 15 – 9 For Muscle Ups and Calories

Scaling options
Muscle Up Reps
12 – 9 – 6
9 – 6 – 3
Keep Calories the same as RX

Bar Muscle-Ups
*Even if you’re scaling to bar muscle-ups, do the warm-up to start getting use to the rings.

Chest To Bar or Pull-Ups x 2




Southie Showdown WOD “Wally”

Publish on Comments(0)

Yitian

Warm Up
Coach’s Choice

Mobility
Quad Rolling

Strength
E2MOM10
Back Rack Lunge
10 Reps (5 ea)

WOD
“WALLY”
Ascending Ladder
10 minute AMRAP of
10 Double Unders
10 Wall Balls to a 10ft target 20|14
20 Double Unders
10 Wall Balls
30 Double Unders
10 Wall Balls…

Level 2 – 7 Wall Balls
Level 1 – 2x Singles




Two Minute Split

Publish on Comments(0)

Hassell

Warm-up
400M Run

Then

EMOM 6
15/10 Calorie Bike
20 Alternating Single Leg V-Ups
12 Alternating DB High Pulls*

*Round 2 DB Muscle Snatch

Mobility
Shoulder Stretching
Calf Stretching

WOD
E2MOM30
1. 20|15 Calorie Bike
2. 20 Box Jump Overs 24|20
3. 12 Alt. Single Arm Devil’s Press 50|35
4. 400m Run
5. 20 Toes To Bar

Level 3 -17|12 Cal Bike, 15 Box Jump Overs, 10 SA Devil’s Press, 400m Run, 15 TTB
Level 2 -15|10 Cal Bike, 12 Box Jump Overs, 10 SA Devil’s press 40|25, 300m Run, 12 TTB
Level 1-12|8 Cal Bike, 12 Box Jump Overs, 10 SA Devil’s Press 30|15, 200m Run, 10 TTB

*Coaches Note – Picking the proper scaling is imperative for this workout. The RX version is very challenging.

Extra Work
E2MOM 10
2 Power Clean & Jerks




“It’ll Be Fun”

Publish on Comments(0)

Cacilda

Warm-up
2 Rounds
20|15 Cal Row
6 Squat Mornings*
8 KB Lying Pull-Over**
10 BB Front Squats with 3s Pause

*Add Weight For Round 2
**Use MB For Support

Mobility
Quad Rolling

Strength
E3MOM15
1. 5 Back Squats
2. 1 Front Squat
3. Rest

*Pick a weight that you can complete 5 challenging back squats, followed by 1 heavy front squat. The weight should be mostly straight sets.

WOD
4 Rounds
1 Minute Each Station
-Max Calories on the Rower
-Max Wall Balls
-Max Kettlebell Swings 1.5|1
-Rest

Level 2 – 1|0.75
Level 1 – 0.75|0.5

Extra Work
4 Rounds
100’ Handstand Walk
400M Run
1:00 Rest

*Scale HSW so it takes no longer than 2:00

Can sub 5 Wall Climbs

ADV – 200’




Hang Glider

Publish on Comments(0)

Chuck

Warm-up
Burpee Break Down

Then

2 Rounds
40s on|10s off
-Cuban Press
-Front Squat with 3 Second Pause
-Strict Press With Feet in Split Jerk Landing Position
-Kneel To Squat Jump*

*Can Sub a Tuck Jump

Mobility
Trap Smash
Moon To Sky

Strength
E2MOM14
Squat Clean and Jerk
1. 3 Reps @ 65%
2. 3 Reps @ 65%
3. 3 Reps @ 70%
4. 2 Reps @ 75%
5. 2 Reps @ 80%
6. 1 Rep @ 85%
7. 1 Rep @ 90%

WOD
5 Hang Power Cleans 135|95
5 Burpee Lateral Jumps
10 Hang Power Cleans
10 Burpee Lateral Jumps
15 Hang Power Cleans
15 Burpee Lateral Jumps
20 Hang Power Cleans
20 Burpee Lateral Jumps

Level 2- 115|75
Level 1- 75|45
RX+ – 155|105
ADV – 185|125

Extra Work – Conditioning
@ 60-70%
3 Rounds
1k Run
70|50 Cal AB
1k Row/ Ski




Wednesday Wishing Well

Publish on Comments(0)

Carly

Warm-up
In 3:00
10 BB Front Squats
10 Bent Over Rows With 3 Second Pause at Top
10|8 Cal Bike
Then AMRAP Single Unders

1:00 Rest

In 3:00
10 Seated Strict Press
10 Plank Up/Over The BB
10|8 Cal Bike
Then AMRAP Single Unders with Alternating Feet

-Then-

2 Rounds
3 Hollow Roll To Arch in each Direction
6 Snap To Hollow*
10 Lying Banded Lat Pull-Downs
10 Banded Pull-Aparts

*Use Plates for Round 2 if working towards Bar Muscle-Ups

WOD
In 6 Minutes
21 Thrusters 95|65
21 Pull-ups
21|16 Calorie Bike
Then AMRAP Double Unders

Rest 3 Minutes

In 6 Minutes
15 Thrusters
15 Chest to Bar Pull-ups*
15|10 Calorie Bike
Then AMRAP Double Unders

Rest 3 Minutes

In 6 Minutes
9 Thrusters
9 Bar Muscle-ups*
9|6 Calorie Bike
Then AMRAP
Double Unders

Score= Total Double Unders

Schwinn Bike = 30|24 – 22|14 – 15|10

Level 2 – 75|55, pull ups, C2B, C2B
Level 1 – 65|35, regular pull ups the entire time
ADV – 115|80

*Coaches note – add bands for help where possible to get your chest to the bar and bar muscle ups

Extra Work
2 Mile Run*
Every 2:00 starting at the 3-2-1 GO
5 SB Over Shoulder 140|90

ADV – 120|100

* Use the Air Runner or complete outside & do 200M or 300M Runs so you end up back at the door in 2:00

SB Over Shoulder should take :30 to :40 – Scale weight accordingly




Oxygen Vampire

Publish on Comments(0)

Tai

Warm-up
AMRAP 8
200m Run
10 Banded Good Mornings
10 Banded Step Ups
10 Banded Hollow Rocks

Mobility
Glute Rolling
Hamstring Rolling
Hamstring Stretching

Midline
In 2 minutes
50 Hollow Rocks
In remaining time complete a plank hold

Rest 30s

In 2 minutes
40 Sit-ups
In the remaining time complete a plank hold

Rest 30s

In 2 minutes
30 V-ups
In the remaining time complete a plank hold

WOD
800m Run
30 Deadlifts 225|155
30 Box Jumps 27|24
400m Run
30 Box Jumps
30 Deadlifts
800m Run

Level 3- 205|135
Level 2- 185|115
Level 1- 135|95
ADV – 255|175

Extra Work
EMOM 12
ODD – 5 Bench Press @ 70% of Body Weight
Even – 3|2 Rope Climbs

ADV – Legless
Scale – 50% BW




On The Rise

Publish on Comments(0)

Jordan

Warm-up
3 Rounds
30s on|10s Off
-Mt. Climbers
-Prone Swimmers
-Scap Push-Ups
-Windshield Wipers

2 Rounds
5 Negative Push-Ups
5 Negative Squats

Mobility
Shoulder Rolling

Strength
EMOM15
1. Push Press
3 Reps
2. 10-15 Banded Pull-aparts
3. Rest

WOD
3 Rounds
AMRAP 4
4 Front Squats 155|105
6 Toes to Bar
8 Push-ups

2 Min Rest

Level 3- 135|95
Level 2 – 115|75
Level 1 – 95|55
ADV- Clapping Push-ups

Extra Work
40|30 Calorie Bike
30 Ring Muscle Ups*
40|30 Calorie Bike

10:00 Cap on Muscle Ups

ADV – 10 Strict Muscle Ups + 20 Kipping

Scaling options
Make the middle a 10:00 EMOM and scale the reps back to 1-2 and/or attempts

Chest to Bar x 2




Hammers & Strings

Publish on Comments(0)

Will

Warm Up
1 Min On| 15s Off
– Row for Cals
– Erg HamString Curls
– Row
– Erg Knee Tucks
– Row
– Alt DB Muscle Snatch

Strength
EMOM10
Power Snatch
1 Rep

WOD
3 Rounds
40|32 Cal Row
20 Single Arm Snatches 50|35
40 Sit-ups

Level 2 – 40|25
Level 1 -30|15




Sandcastles

Publish on Comments(0)

Maeve

Warm-up
2 Rounds
300M Run
10 Sandbag Bent Over Row
50 Singles*
10 Sandbag Pull-Throughs
50 Singles Alternating Feet
20 Alternating Russian Swings

*Round 2 – Double Unders or Attempts

Mobility
Shoulder Stretching
Calf Stretching

WOD
E8MOM32 (4 Rounds)
Each For Time

75 Double Unders
15 Pull-ups
300m Sandbag Run
15 Kettlbell Swings 2|1.5
20 Kettlebell Lunges

Level 2 – 40 Double unders, 1.5|1
Level 1 -150 singles, 0.75|0.5
ADV – 10 Bar Muscle-ups, 100m Hug Carry @ 140|90, 12 Hug Lunges
RX+ – C2B

Extra Work
E2MOM 12
1 Push Jerk + 1 Split Jerk




1 2 3 37