Blog/WOD

Friday 8.25

L2:

With a partner

100 thrusters for 115/80lbs
100 burpee box jumps 30/24”
100 strict HSPU

L1:

With a partner

100 thrusters for 95/65
100 burpee box jumps 24/20
100 hspu with 1 abmat

Thursday 8.24

L2:

3400m run
3 rds
10 ctb
10 push-ups
15 sit-ups
20 squats
x3

Rx + is with a wt vest.

L1:

400 m run
2 rds
10 pull-ups
10 push-ups
15 sit-ups
20 squats
x3

Wednesday 8.23

Power Lifting Total:

Back Squat (1 Rep Max)
Bench Press (1 Rep Max)
Deadlift (1 Rep Max)
Enter each lift individually also to track for future.

If you do not want to work to 1 rep max do 3×5 at each lift.

Tuesday 8.22

Pre-WOD:

L1) 1 rope climb EMOM of 10 minutes
L2) 2 rope climbs EMOM for 10 minutes
L3) 1 legless + 1 rope climb EMOM for 10 minutes

L1:

400m run
25 kb swings 24/16kg
15 pull-ups
400m run

rest 4:00
x3

score = total time

L2:

400 m run
25 kb swings 32/24
15 CTB
400m run

rest 4:00
x3

score = total time

Monday 8.21

Pre-WOD:

10 min emom of 2 clean and jerk, building to 75% of 1 rm.

L1:

30 rds for time
4 burpees
1 clean and jerk 135/95

L2:

30 rds for time
5 burpees
1 clean and Jerk 185/125

L3:

30 rds for time
5 burpees
1 clean and jerk 225/155

Friday 8.18

L2:

Partner WOD

One partner runs 200m (or bike 10/7 cals) while the other works.

50 DB squat clean thrusters (50/35)
40 KB Swings (32/24)
30 D-Ball over shoulder (150/100)
20 Front Rack DB Lunges (Both feet = 1 rep)
10 Wall Climbs

Stop Running and both partners work together to complete:

400 Double Unders

25:00 Time Cap

L1:

Partner WOD

One partner runs 200m (or row 250/200m) while the other works.

50 DB squat clean thrusters (40/30)
40 KB Swings (24/16)
30 D-Ball over shoulder (100/75)
20 Front Rack DB Lunges (both feet= 1 rep)
10 Wall Climbs

Stop Running and both partners work together to complete:

200 Double Unders (or 400 singles)

25:00 Time Cap

Thursday 8.17

Pre-WOD:

Snatch Clusters
1, 1, 1, 1, 1
rest 2:00
x3
Rest :20 between reps and 2:00 between sets. Start at 60% of max squat snatch and build each round. Heaviest completed weight is score.

L2:

4 rounds, rest 2:00 between each round

15 Burpees
10 Box Jumps (24/20)
5 Power Snatches (135/95)

22:00 Time Cap

L1:

4 rounds, rest 2:00 between each round

15 Burpees
10 Box Jumps (24/20)
5 Power Snatches (95/65)

22:00 Time Cap

Wednesday 8.16

L1: Bergeron beep test L1

(AMRAP – Rounds)
EMOM for as long as possible (continue until you cannot)
5 thrusters 75/55 + 5 pull-ups + 5 burpees

score is rds completed. If you cannot make five rounds, drop one rep per movement and continue the EMOM through the fifth minute.

L2: Bergeron beep test L2

(AMRAP – Rounds)
EMOM for as long as possible (continue until you cannot)
7 Thrusters @ 75/55 + 7 Pull-ups + 7 Burpees
Score is rds completed

WOD B (all):

Metcon (Time)
Teams of three:

Complete either 5k/4k Row or 200/150 Cal AB. If mixed gender, base distance/cals off of majority gender of the group. One piece of equipment per team.

Must alternate AT LEAST every two minutes.

Tuesday 8.15

Pre-WOD:

Back Squat (4×6 78-80%)

L3:

5 Muscle Ups
10 Front Squats (185135)
15 Strict HSPU
3 Legless Rope Climbs
15 Strict HSPU
10 FS
5 MU

15:00 Time Cap

L2:

5 Bar Muscle Ups
10 Front Squats (135/95)
15 HSPU
3 Rope Climbs
15 HSPU
10 FS
5 BMU

15:00 Time Cap

L1:

5 Ring Dips
10 Front Squats (95/65)
15 HSPU w/ one abmat
3 Rope Climbs or 18 Ring Rows
15 HSPU w/ one ab mat
10 FS
5 Ring Dips

15:00 Time Cap

Monday 8.14

Pre-WOD:

Work up to a heavy single Power Clean + Squat Clean + Jerk (Push Jerk or Split Jerk)

L2: CrossFit Games Open 13.4 (AMRAP – Reps)

Complete AMRAP in 7 minutes of:
3 Clean and Jerk #135/95
3 Toes-To-Bar
6 Clean and Jerk
6 Toes-To-Bar
9 Clean and Jerk
9 Toes-To-Bar
12 Clean and Jerk
12 Toes-To-Bar
15 Clean and Jerk
15 Toes-To-Bar
18 Clean and Jerk
18 Toes-To-Bar
21 Clean and Jerk
21 Toes-To-Bar
*If you complete the round of 21, go on to 24. If you complete 24, go on to 27, etc.

L1:

Same as L2, but Clean and Jerks @ 95/65, and sub Toes to Eye Level for TTB. Scale TTEL by kipping as high as you can or by doing leg raises.

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