CrossFitWOD

End Of The Week Iron

Publish on Comments(0)

Joe

Warm-up
10 Burpees
10 Good Mornings

8 Burpee Box Step Over
8 Romanian Deadlift

6 Burpee Box Jump Over
6 Deadlift From Floor To Top Of Knee*

*Pause in each position

Then with Long Band

2 Rounds
:30 Work/:10 Rest
-Banded Deadlift
-Side Steps with Band Overhead
-Banded Kick Backs*
-Monster Walk

*Switch Legs on Round 2

Strength
EMOM10
1 Deadlift @ 85%

*Warm-up to find 85% of your 1 RM, then complete 1 every minute for 10 minutes.

WOD
30 Hang Power Cleans 135|95
30 Burpee Box Jump Overs
30 Push-Jerks

L2 – 115/75
L1 – 95/65 – 20 Reps
ADV –  If you complete the first part in under 6 Minutes
Rest 2 Minutes & Complete 15 Reps of Each. – 12 Minute Cap

Extra Work
5 Rounds
20|15 Cal Bike
3|2 Rope Climbs

ADV – 2|1 Peg Boards
Scaled – 10|7 Strict Pull Ups – Scale the # and/or use bands




Thrusters Three Ways

Publish on Comments(0)

Ken

Warm-up
1:00 Each Station No Rest
-Row
-Kneel To Stand with BB in front rack
-Row
-Squat Morning
-Row
-Strict Press

Mobility
Quad Rolling
Quad Stretch

Strength
E2MOM10
Front Squat
3 Reps @ 80%

WOD
In 4 Minutes
50|40 Calorie Row
Then AMRAP Thrusters 95|65

-Rest 2 Min-

In 4 Minutes
40|32 Calorie Row
Then AMRAP Thrusters 115|75

-Rest 2 Min-

In 4 Minutes
30|24 Calorie Row
Then AMRAP Thrusters 135|95

Level 2- 65|35, 95|65, 115|75
Level 1- 45|35, 75|55, 95|65
ADV – 115|75, 135|95, 165|110

Extra Work – Conditioning
Bike 40|30 Cals @ 70%

Bike 10/7 Cals Just Arms

Right into:
7 sets of
30s Hard
10|7 Cals Just Arms

Bike 40|30 Cals @ 70%




Dot Ave Dash

Publish on Comments(0)

Jenny

Warm-up
200M Run Then

Alternating Tabata (4:00)
-Toe Taps on Medball
-Medball Single Leg V-Ups

Mobility
Shoulder Rolling

Accessory
3 Rounds
30s work|10s Rest
1. With a Mini Band
2. Wall Sit
3. Glute Bridges*
4. Mountain Climber**

*Back supported by the medball
**Hands on ball, Miniband around feet

WOD
3 Rounds
30 Wall Balls 20|14
30 MB Weighted Sit-Up 20|14
30 Push-ups

E4MOM 400m Run

*The workout starts with the run.

Level 2 – 20 Reps of Each
Level 1 – 15 Reps of Each, 200m Run
ADV- 15 Strict Handstand Push-ups, Med Ball GHD

Extra Work
Every 2:00 for 12:00
1 Clean Pull + 1 Power Clean*

*Reset Between Clean Pull and Power Clean




Hot Air Balloon

Publish on Comments(0)

John

Warm-up
2 Rounds
80 Singles*
6 Bent Over Rows
6 Burpees
6 Muscle Snatches**

*Rnd 2 – 40 Dubs
**Rnd 2 – 6 OH Squats

Mobility
Calf Rolling
Thoracic Rolling

Strength
EMOM18
2 Squat Snatches
40 Double Unders
Rest

ADV – Heavy Rope

Snatches- start at 70% of 1RM Squat Snatch and build throughout the 6 sets

WOD
In 10 Minutes

Buy-in:
30 Overhead Squats 115|75

Then Ascending AMRAP
3 Pull-ups
3 Bar Facing Burpees
6 Pull-ups
6 Bar Facing Burpees
9 Pull-ups
9 Bar Facing Burpees
Continue to ascend by 3’s until 10 mins is reached…

Level 2- 95|65
Level 1- 75|45, 2-4-6
ADV – 135|95, C2B

Extra Work
3 Rounds
250M Ski
7 Sandbag Over Shoulder 140|90
200M Run
14 T2B
2:00 Rest




Kettlebell Crush

Publish on Comments(0)

Katie

Warm-up
15/12 Calorie Bike
10 Alternating KB Russian Swings
10 Turkish Sit Up*

12/9 Calorie Bike
10 KB High Pull From Hang Each Side
10 Windmill*

9/6 Calorie Bike
10 Kettlebell Swings
10 Seated Strict Press*

*total reps, split between arms

Schwinn Cals = 22|18-18|14-14|9

Mobility
Pigeon Stretch
Quad Stretch

Skill
Kettlebell Clean and Jerk
Kettlebell Snatch

WOD
60|45 Cal Bike*
60 Kettlebell Swings 1.5|1
50|35 Cal Bike
40 KB SA Hang Clean and Jerks
40|30 Calorie Bike
20 KB SA Hang Snatches

Level 2 – 1.25|0.75
Level 1 – 0.75|0.5, 50|35 Cal, 40|30 Cal, 30|20 Cal

*Schwinn Bike – 90|68, 75|52, 60|45

Extra Work
4 Rounds of
10 Bodyweight Back Squat
15 HSPUs
20 GHD Sit Ups

ADV – Strict




Sunday Shake Up

Publish on Comments(0)

Steve

Warm Up
Coach’s Choice

Strength
E2MOM10
Push-Jerk
3 Reps
-Warm-up to be able to start at 75%

WOD
In 13 Minutes

30 Box Jumps 24|20
25 Front Squats 135|95
20 Box Jumps
15 Front Squats
10 Box Jumps
5 Front Squats

Rest 2 Minutes

In the remaining time complete
5 Shoulder to Overhead 135|95
10 Box Jumps
15 Shoulder to Overhead
20 Box Jumps
25 Shoulder to Overhead
30 Box Jumps

Level 2 – 115|75
Level 1 -95|55, Box/Bench Dips, 70 Double Unders

*scale to be able to finish the first workout in 8:00 or less




Spring Cleaning

Publish on Comments(0)

Shira

Warm-up
400M Run

Then

12 – 9 – 6
-Muscle Clean*
-Push-Up**
-Good Mornings

*High Hang, Mid Hang, Floor
**Regular Push-Up, Diamond Push Up, Clapping Push-up

Mobility
Pigeon Stretch
Calf Stretch

WOD
21 Burpee Lateral Jumps
21 Power Cleans 115|75
200m Run

18 Burpee Lateral Jumps
18 Power Cleans
300m Run

15 Burpee Lateral Jumps
15 Power Cleans
400m Run

12 Burpee Lateral Jumps
12 Power Cleans
600m Run

9 Burpee Lateral Jumps
9 Power Cleans
800m

Level 2 – 95|65
Level 1 – 75|45
ADV – 155/105

Extra Work
Not For Time
15-12-9-6
DB Bench Press
Bent Over Row Each Arm




Open WOD 21.3

Publish on Comments(0)

Dylan

The Open is Back!!
CrossFit Open Wods will be completed in all classes on Friday for the next three weeks. You do not have to be actively signed up for the Open to take class. We will be partnering up from a safe distance.

Open WOD 21.3
The Workout will be announced at games.crossfit.com at 8pm




Box Out

Publish on Comments(0)

Jeff

Warm-up
120-90-60 Seconds
Row
Jump Rope

*no rest between movements. Start with singles and work into double unders

-10 Reps of Squat Therapy
-Warm Up Wall Balls
-Touch on Box and Pause Squats

Mobility
Quad Rolling
Calf Rolling

Strength
EMOM 1-6
2 Box Squats

EMOM 7-8
Rest

EMOM 9-12
1 Pause Squat

WOD (20 Minute Cap)
75 Double Unders
40 Wall Balls 20|14
100|80 Cal Row
40 Wall Balls
75 Double Unders

Level 2- 40 Double Unders, 80|60 Cal Row
Level 1- 150 Singles, 25 Wall Balls
ADV – 100 Dubs, 30|20 MB

Extra Work – Active Recovery
5 Min Easy Bike or Row
-Then-
1,000m Row
3 Mile Bike
750m Row
2 Mile Bike
500m Row
1.5m Bike




Pull-Up Pile

Publish on Comments(0)

Krista

Warm-up
1 Min Bike

3 Rounds
20s AFAP
40s Just Arms

1 Min bike

Mobility
Shoulder Rolling

Strength
E2MOM10
Strict Press
3 Reps

-2 Min Rest-

EMOM6
Push-press
1 Rep

WOD
10 SA Hang Clean and Jerk* 50|35
10|7 Strict Pull Ups
20|15 Cal Bike

20 SA Hang Clean and Jerk
20 C2B Pull Ups
20|15 Cal Bike

30 SA Hang Clean and Jerks
30 Kipping Pull-ups
20|15 Cal Bike

Schwinn Bike = 30|22
Bike Subs = 30|22 Cals Row or 400m Run

*SA Clean & Jerks do not need to be alternating, but the reps do need to be even on both sides

Level 2 – 40|25 DB, 6-12-18 Pull-up Reps
Level 1 – 30|15 DB, 10 Ring Rows, 20 Chin over Bar, 30 Jumping Pull-ups

ADV-
10 SA Hang Clean and Jerk 50|35
10|7 Strict Muscle-ups
20|15 Cal Bike

20 SA Hang Clean and Jerks
20|14 Kipping Muscle-ups
20|15 Cal Bike

30 SA Hang Clean and Jerks
30 Chest to Bar Pull-ups
20|15 Cal Bike

Extra Work
400M Farmer’s Carry (2/1.5)
300M Front Rack Carry (1.75/1.25)
200M Overhead Carry (1.5/1)

*Adjust Weights as necessary – Should be able to get 100M without putting the weights down