Saturday, July 4, 2015 20:46

Saturday Partner WOD / Happy 4th of July

Posted by bobby
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3
Jul

A.) Run 400 m. / 15 pvc passover / 5 pvc fig. 8′s / 15 band scap squeeze / 15 kip swings / 20 mt. climbers / 30 double unders / 10 burpees / 10 kb swings / :30 handstand hold / 1:00 plank

B.) Group Dynamic

C.) In teams of 2 with one person working at a time complete:
“DANNY”
20 min. AMRAP of:
-30 box jumps (24/20),
-20 push press (115/75),
-30 pull-ups

Friday’s WOD

Posted by bobby
Comment
2
Jul

A.) Run 400 m. or Row 500 m. / 15 pvc passover / 5 pvc fig. 8′s / 20 mt. climbers / 20 bird dogs / 15 v-ups / 30 speed skaters / 15 good morning (45/35) / 10 wall ball / wall stretch

B.) Group Dynamic

C.) Back Squat: 5 x 5 @ 70%
(last set 5+, 2:00 rest)

D.) 5 rounds of:
-15 wall ball (20/14),
-12 ovh walking lunge steps w/ plate (45/25),
-9 toes to bar (scale: hanging knees to chest or v-ups)

Thursday’s WOD

Posted by bobby
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1
Jul

A.) Run 400 m. / 15 pvc passover / 5 pvc fig. 8′s / 10 ytw’s / 20 supermans / 20 hollow rocks / 1:00 plank / 10 kb swings / 10 strict pull-up / 10 ring dip or push-up

B.) Group Dynamic

C.) Floor Press or Bench Press: 4 x 5 @ 70%
(super-set w/ 5 strict hspu, 2:00 rest, last set 5+)

D.) 3 Rounds Each For Time of:
-5 hang power snatch (135/95),
-10 ring dips,
-Run 400 m.
(2:00 rest between rounds – score ea. round individually)

Wednesday’s WOD

Posted by bobby
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30
Jun

A.) Run 400 m. or Row 500 m. / 15 pvc passover / 5 pvc fig. 8′s / 20 mt. climbers / 20 bird dogs / 20 scorpions / :30 plank / 10 glute bridge / :30 kb goblet squat hold /10 kb taters

B.) Group Dynamic Warm-Up

C.) Every 3 min. for 12 min. complete (4 sets):
-5 deadlift (70%),
-40 m. sled push (5/3 plates) (competitors 6/4 plates)

D.) 10 min. AMRAP of:
-24 double unders (scale: 12 du attempts or 60 singles),
-10 v-ups,
-10 alt pistol squats (scale: w/ box, bands, rings, or 10 kb goblet squats)

Michelle’s B-Day WOD

Posted by bobby
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29
Jun

A.) Run 400 m. or Row 500 m. / 15 pvc passover / 5 pvc fig. 8′s / 10 ytw’s / 20 bird dogs / 20 scopions / 20 grasshopper / 30 double unders / 10 ring rows / 10 push-ups / 10 toes to bar

B.) Group Dynamic

C.) Push Press: 5 x 5 @ 70%
(last set 5+, super-set ea. set w/ :20 handstand hold / scale: :30 plank, 2:00 rest)

D.) For Time:
Buy In: 42 Burpees then:
6 rounds of:
-7 kb swings (53/35),
-7 hand release push-up,
-7 pull-up

Claire & Peg’s B-Day WOD / Why We Deload

Posted by bobby
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28
Jun

A.) Run 400 m. or Row 500 m. / 20 bird dogs / 20 mt. climbers / 20 hollow rocks / 15 banded good morning / 15 band passover / 10 single leg glute bridge (ea. leg) / :30 goblet squat hold / 10 strict pull-up

B.) Group Dynamic Warm-Up

C.) Front Squat: 3 x 10
(55%, 65%, last set find 10 rep max)
It may take over 5 sets with warm-ups to find 10 rep max – try to find on 3rd working set
(2:00 rest)

D.) For Time:
-55 cal row,
-18 hang squat clean (95/65) (competitors: 135/95),
-18 box jump overs (24/20),
-18 tire flips,
-55 sit-ups
__________________________________________________________________________________
Deloading for Crossfit: The Basics

We’ve been hitting it pretty hard for three months now. Most of you are acclimated to the volume and intensity of our program, with that being said, I think it’s time we discuss a very important element of Strength and Conditioning and the unique challenge that CrossFit training presents us with. In all traditional strength programs there is what is commonly referred to as a Deload. In basic terms this is an intentional lowering of volume, intensity or loading in your program for a short period with the intended effect of increasing your strength in the long term. It is a basic truth of all exercise that we DO NOT get stronger and fitter from working out. We get stronger and fitter when we recover from working out. At its most basic level exercise is simply putting your body under a clearly defined stress so that during the subsequent recovery period you will adapt to that stress and become fitter. If you constantly go all out, you will eventually stop making gains and/or you will get injured.

A classic deload would entail lowering your intensity, volume or load for the duration of one week or taking more rest days for a short period. It is not uncommon to see people who are worn out, take a week off and then come back refreshed, stronger and generally fitter. For those of you coming from an endurance background, imagine if you just hit long runs every day of the week. You need rest.

I discovered this first hand years ago when I began CrossFit. I fell in with the “more must be better” mentality, quickly burnt out and found myself constantly nursing minor injuries. To this end, we simply cannot write in Deloading weeks in a group class setting. Many of our members have very different schedules. One person may have come 5-6 days in a one week period and may desperately need a deload period while another just returned from a vacation and is ready to go hard. This simply means that you need to work WITH the coaches on when and how you personally should deload. Those of you with the Unlimited memberships should pay particular attention to this. So what are some of the basic rules you can apply to properly deload your program?

Every 4-6 weeks check in with yourself and consider the volume of your training and how you feel? If you’re worn out, constantly sore, mentally drained, then perhaps a deload is necessary.
A deload doesn’t have to mean doing nothing at all. Just lower the 3 variables we mentioned earlier: Volume, Load, Intensity. If you always go RX, then drop the weight. If it’s a back squat day, go at 50-60% instead of your usual. Come in and do more mobility or skill work rather than a challenging WOD.
Talk to a coach and get some feedback on how to deload for the class. We understand, we’ve been there. 100% intensity has it’s time and place.
Emphasize recovery. Get a massage, take a yoga class, go for a hike. You shouldn’t be working out every day. If you eat a calorie restricted diet or an ultra low carb diet, then take a break from that for a couple of days.
Be kind to yourself. Many people labor under the misconception that if they take a day off or lower the intensity of their training that they will either lose fitness or gain weight. Nothing could be further from the truth. Give yourself a break.
Lastly, a deload period can be of varying duration’s. It can be a long weekend or it can 7 full days. I have a friend who has been hitting wods non-stop for 3 months and was starting to wear himself out. He took a week off and did nothing but skill work and mobility. When he returned a week later to full training volume he PR’ed 3 of his lifts in the first week.

If you have questions about how to do this in the context of your membership please feel free to talk with any of the coaches. Your fitness is a lifelong project and not just an all out sprint. Be mindful of this and you’ll see greater gains over the long haul.

(Courtesy of CrossFit Coolidge Corner)

Friday’s WOD

Posted by bobby
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25
Jun

A.) Run 400 m. or Row 500 m. / 15 pvc passover / 5 pvc fig 8′s / 20 bird dogs / 20 scorpions / :30 Hollow Hold / 20 mt. climbers / 10 single leg glute bridge (ea. leg) /15 band scap squeeze / 3 skin the cat / 3 wall climbs /

B.) Group Dynamic

C.) Strict Press: 10 (35%), 8(45#), 5(55%), 5(65%), 5(70%)

D.) Complete 1 time through:
-60 Cal. Row,
-50 air squats,
-40 slam ball russian twist (30/20),
-30 kb swings (53/35),
-20 kb push press (10 ea. arm – 53/35),
-Run 800 m.

(Go at wod at about 60-70% max effort – should not be completely exhausted by end)

Thursday’s WOD

Posted by bobby
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24
Jun

A.) Run 400 m. or row 500 m. / 15 pvc passover / 10 ytw’s / 20 bird dogs / 20 hollow rocks / 15 banded good morning / 15 kip swings / 10 kb swings / 10 kb goblet squats / 10 burpees

B.) Group Dynamic Warm-Up

C.) 5 sets of (do not worry about your time):
-8 strict pull-up,
:30 rest,
-8 deadlift @ 50% 1rm,
:30 rest,
-8 ring push-ups,
:30 rest,
-1:00 plank,
:30 rest

D.) Mobility – Choose a mobility move for a problem area and hit it for 3-5 min.

Wednesday’s WOD

Posted by bobby
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23
Jun

A.) Run 400 m. or Row 500 m. / 30 double unders / 20 grasshopper / 20 bird dogs / 20 hollow rocks / 15 band passover / 15 band scap squeeze / 15 scap pull-up / 10 plank to push-up / 10 kb sumo deadlift high pull / 15 ovh squat (face wall w/ pvc)

B.) Group Dynamic

C.) Hang Snatch: 5(30%), 5(40%), 3(50%), 3(60%), 3(70%)
(:90 rest between sets – stay light work on speed under bar)

D.) E2M for 12 min. perform (6 sets):
1 Snatch,
1 Snatch Balance,
1 OVH Squat
(stay light, don’t go above 75% 1rm snatch)

E.) Cool Down 800 m. run or 1,000 m. row then Mobility

Larry & Jenny’s 30th Anniversary WOD / 5 year CrossFit Huntley members

Posted by bobby
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22
Jun

A.) Run 400 m. or Row 500 m. / 15 pvc passover / 5 pvc fig. 8′s / 10 ytw’s / 20 mt. climber / 20 supermans / 1:00 plank / 10 strict pull-ups / 10 push-ups / :30 handstand hold / 10 kb goblet squats

B.) Group Dynamic

C.) Floor Press or Bench Press:
1 x 10 @ 30%
1 x 10 @ 40%
1 x 5 @ 50%
1 x 5 @ 60%
1 x 5 @ 70%
(:90 rest – go light)

D.) “Dirty 30″ (Don’t go max effort, and worry about your time as hard as that is for some of you):
-30 Box Jumps (20/16)
-30 Jumping Pull-Ups,
-30 KB Swings (35/26)
-30 Walking Lunges,
-30 Knees to Elbows (scale: v-ups),
-30 Push Press (45/35),
-30 Back Extensions,
-30 Wall Ball Shots (20/14)
-30 Burpees,
-30 Double Unders (scale: 90 singles or 30 tuck jumps)

Monday’s WOD – Deload Week

Posted by bobby
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21
Jun

A.) Run 400 m. or Row 500 m. / 15 pvc passover / 5 pvc fig. 8′s / 15 band scap squeeze / 20 mt. climbers / 20 speed skaters /10 single leg glute bridge (ea. leg) / wall stretch / 15 banded good morning / 10 strict pull-up / 10 alt kb snatch

B.) Group Dynamic

C.) Barbell Good Morning: 3 x 10
(go really light – work on technique – :90 rest between sets)

D.) 5 x 500 m. row on a 5:00 interval
(During ea. rest period perform: 25 abmat sit-ups
(competitors = 15 ghd sit-ups)

*Remember deload means to not go max effort – next week new cycle starts

Becky’s B-Day WOD

Posted by bobby
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18
Jun

A.) Run 400 m. / 15 pvc passover / 5 pvc fig. 8′s / 15 band scap squeeze / 20 supermans / 20 hollow rocks / 20 mt. climbers / 30 double unders / 10 strict pull-up / 10 push-ups / 15 ovh squat (face wall – band around knees) / :30 handstand hold

B.) Group Dynamic

C.) 6 x 28 m. sled push
(relay style – 1/2 group on one side and keep going back and forth)
(5 plates / 3 plates)
(Super-set ea. sled push w/ :19 handstand hold or 19 ft. handstand walk for competitors / scale: :19 plank)

D.) For Time:
Buy in: 6 rope climbs then:
4 rounds of:
-7 kb swings (70/44),
-7 t2b,
-7 burpee box jumps (24/20)

Thursday’s WOD

Posted by bobby
Comment
17
Jun

A.) Run 400 m. or Row 500 m. / 15 pvc passover / 20 bird dogs / 20 scorpions / 20 v-ups / 15 good morning (45/35) / 20 mt. climber / 10 single leg glute bridge ea. leg / 10 kb taters / 10 kb sumo deadlift highpull

B.) Group Dynamic

C.) Deadlift: 10(50%), 5(60%), 5(70%), 5(75%), 5(80%)
(2:00 rest between sets)

D.) 12 min. AMRAP of:
-12 ball slams (30#/20#),
-8 ring dips,
-Run 100 m. w/ slam ball (30/20)

Amanda Malchiodi’s Bday WOD

Posted by bobby
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16
Jun

A.) Run 400 m. or Row 500 m. / 15 pvc passover / 5 pvc fig. 8′s / 10 ytw’s / 20 bird dogs / 20 supermans / 20 hollow rocks / 20 grasshopper / 10 strict pull-ups / 10 kb snatch / 10 mb clean

B.) Group Dynamic

C.) Push Press: Find 1RM
1 x 3 @70%
1 x 3 @80%
1 x 2 @90%
1 x 1@95%
1 x 1@?
1 x 1@?
(2:00-3:00 rest between heavy sets)
(25 min. cap)

D.) 2 rounds for time of:
17 Hang power clean (95/65),
17 thrusters (95/65),
17 sit-ups
17 pull-ups

Tuesday’s WOD

Posted by bobby
Comment
15
Jun

A.) Run 400 m. or Row 500 m. / 15 pvc passover / 20 grasshopper / 20 supermans / 1:00 plank / 15 band scap squeeze / 15 push-ups / 15 kb swings / 15 kb goblet squats / 10 strict pull-up

B.) Group Dynamic

C.) 5K run for time (3.1 miles)

D.) Mobility (Roll: IT band, inner thigh, center quad rock & roll, calf smash, Static: doorway hamstring, wall stretch, slant board calf)

Monday’s WOD

Posted by bobby
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14
Jun

A.) Run 400 m. / 15 pvc passover / 3-way band shoulder stretch / 20 bird dogs / 20 scorpions / 20 hollow rocks / 20 mt. climber / wall stretch / 10 single leg glute bridge (ea. leg) / 10 kb taters

B.) Group Dynamic Warm-Up

C.) Front Squat: Find 1 RM
1 x 3 @70%
1 x 3 @80%
1 x 2 @90%
1 x 1@95%
1 x 1@?
1 x 1@?
(2:00-3:00 rest between heavy sets)
(25 min. cap)

D.) 21 – 15 – 9 reps for time of:
-OVH Squat (95/65),
-Burpee Barrier Hops (Burpee + 1 lateral hop over barbell)

Friday’s WOD – 5/12/15

Posted by bobby
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11
Jun

A.) Run 400 m. or Row 500 m. / 15 pvc passover / 5 pvc fig. 8′s / 20 supermans / 10 push-ups / 1:00 plank / 10 ytw’s / 10 scap pull-up / 10 alt kb snatch / 10 ovh squat (face wall w/ pvc and band around knees)

B.) Group Dynamic Warm-Up

C.) Floor Press: 5 x 3 (increase weight ea. set – finish w/ a 3 rep max)
(2:00 rest)

D.) For Time:
-25 wall ball (20/14),
-5 muscle up (scale: 10 ring rows + 10 ring dips),
-20 wall ball,
-10 c2b pull-ups,
-15 wall ball,
-15 ring rows,
-10 wall ball,
-20 pull-ups

Thursday’s WOD 5/11/15

Posted by bobby
Comment
10
Jun

A.) Run 400 m. / 15 pvc passover / 5 pvc fig. 8′s / 20 bird dogs / 20 hollow rocks / 10 ytw’s / 10 push-ups / 10 kb sumo deadlift high pull / 10 ring rows / :30 handstand hold

B.) Group Dynamic Warm-Up

C.) E2MOM for 10 min. perform:
-1 high hang power clean,
-1 hang clean (squat),
-1 jerk
(start @60% 1rm clean & jerk – increase weight ea. set, not a max, work on technique)

D.) For Time:
Buy In: 500 m. row then:
4 rounds of:
-8 bar facing burpees,
-8 shoulder to over-head (135/95)

Wednesday’s WOD

Posted by bobby
Comment
9
Jun

A.) Run 400 m. / 15 pvc passover / 5 pvc fig. 8′s / 15 band scap squeeze / 20 mt. climbers / 20 supermans / 20 scorpions / 20 hollow rocks / 10 kb swings / 10 alt kb. snatch / 10 strict pull-up

B.) Group Dynamic Warm-Up

C.) Skill: Pistol Squats: 3 x 8 ea. leg (scale up w/ kb)
(:90 Rest between sets)

D.) For Time:
Run 800 m.,
-21 toes to bar,
-21 deadlift (245/175),
-Run 400 m.,
-15 t2b,
-15 deadlift,
-Run 200 m.,
-9 t2b,
-9 deadlift

Tuesday’s WOD

Posted by bobby
Comment
8
Jun

A.) Run 400 m. or Row 500 m. / 15 pvc passover / 5 pvc fig. 8′s / 10 ytw’s / 20 bird dogs / 20 hollow rocks / 1:00 plank / 30 double unders / 10 kb swings / 15 kip swings / :30 handstand hold

B.) Group Dynamic Warm-Up

C.) Strict Press: Find 1RM
1 x 3 @70%
1 x 3 @80%
1 x 2 @90%
1 x 1@95%
1 x 1@?
1 x 1@?
(2:00-3:00 rest between heavy sets / 20 min. time cap)

D.) 10 min. AMRAP of:
-3 wall climb,
-5 hang power snatch (95/65) (competitor = 115/75),
-7 ring rows

Andy’s B-Day WOD

Posted by bobby
Comment
7
Jun

A.) Run 400 m. / 15 pvc passover / 5 pvc fig. 8′s / 20 mt. climbers / 20 bird dogs / 20 hollow rocks / 30 double unders / 10 kip swings / 10 scap pull-up / :30 goblet squat hold

B.) Group Dynamic

C.) Back Squat: Find 1rm
1 x 3 @70%
1 x 3 @80%
1 x 2 @90%
1 x 1@95%
1 x 1@?
1 x 1@?
(2:00-3:00 rest between heavy sets)
(25 min. cap)

D.) For Time:
Buy In: 54 sit-ups then:
3 rounds of:
-18 ball slams (30/20),
-18 kb goblet squat (53/35),
-18 lateral hops over hurdle (over and back = 1)

Friday’s WOD

Posted by bobby
Comment
4
Jun

A.) Run 400 m. or Row 500 m. / 15 pvc passover / 5 pvc fig. 8′s / 10 ytw’s / 20 mt. climbers / 20 bird dogs / 15 scap pull-up / 15 ovh squat (put band around knees / face wall with pvc) / band lat & pec stretch / wall stretch

B.) Group Dynamic

C.) “NANCY”
5 rounds for time of:
-Run 400 m.,
-15 OVH Squat (95#/65#)
(24 min. time cap)

(scale 200 m. run / lighter ovh squats)

D.) 10-15 min. cool down / mobility

Coach Heather’s B-Day WOD

Posted by bobby
Comment
3
Jun

A.) Run 400 m. / 15 pvc passover / 5 pvc fig. 8′s / 10 ytw’s / 20 bird dogs / 20 scorpions / 1:00 plank / 15 banded good morning / 10 push-ups / 10 kb swings / 10 ring rows / 2 wall climb

B.) Group Dynamic Warm-Up

C.) Tire Flips: 4 x 8
(2:00 rest between sets)

D.) For Time:
*Buy In: 32 cal row,
Then 4 rounds of:
-8 alt. kb snatch (53/35),
-8 pvc sit-ups
Cash-Out: 32 hspu (scale: w/ mat, box, or strict db/kb press)

Wednesday’s WOD

Posted by bobby
Comment
2
Jun

A.) Run 400 m. / 15 pvc passover / 5 pvc fig. 8′s / 3 way band shoulder stretch / 20 grasshopper / 20 bird dogs / 10 t2b / 15 goodmorning (45/35) / 10 mb clean

B.) Group Dynamic

C.) Front Squat:
3 x 2 @ 90%
2 x 2 @93%

D.) 9 min. AMRAP of:
-12 box jump overs (24/20),
-6 t2b,
-3 clean (155/105)

Tuesday’s WOD – 6/2/15

Posted by bobby
Comment
1
Jun

A.) Run 400 m. / 15 pvc passover / 5 pvc fig. 8′s / 10 ytw’s / 20 supermans / 1:00 plank / 15 scap pull-up / 15 kb swings / 10 push-ups / :30 handstand hold

B.) Group Dynamic Warm-up

C.1.) Strict Press: 3 x 3 @90%
(2:00 rest)

C.2.) Push Press: 3 x 3 @ 90%
(2:00 rest)

D.) For Time:
-10 ring dips,
-20 shoulder to over-head (135/95),
-30 pull-ups,
-40 kb swings (53/35),
-50 mt. climbers (foot to hand – 25 ea. side)

(@ the top of every min. including the start perform 3 hand release push-ups)

Monday’s WOD – 6/1/2015

Posted by bobby
Comment
31
May

A.) Run 400 m. / 15 pvc passover / 5 pvc fig. 8′s / 20 mt. climbers / 20 bird dogs / 20 hollow rocks / 20 scorpions / 10 single leg glute bridge (ea. leg) / 15 banded good morning / 10 strict pull-up

B.) Group Dynamic

C.) Back Squat:
3 x 3 @ 90%
2 x 2 @ 93%
(2:00 rest between sets)

D.) 4 rounds for time of:
-10 alt. pistol squats,
-10 burpees,
-Run 400 m.

Saturday Partner WOD

Posted by bobby
Comment
29
May

A.) Run 400 m. / 15 pvc passover / 5 pvc fig. 8′s / 15 band scap squeeze / 20 mt. climbers / 20 scorpions / 20 hollow rocks / 1:00 plank / :30 handstand hold / 25 double unders / 10 alt. kb snatch

B.) Group Dynamic

C.) In teams of 2 complete the following for time:
-50 cal row (25 cal. ea),
-50 alt kb snatch (53/35),
-100 thrusters (45/35),
-100 kb swings (53/35),
-200 double unders,
-200 m. partner fireman carry (100 m. ea)
(if you can’t do that: piggy back ride)

D.) Cash-Out: 3 x 3 ea. arm kb or db turkish get-up

Friday’s WOD

Posted by bobby
Comment
28
May

A.) Run 400 m. / 15 pvc passover / 5 pvc fig. 8′s / 20 grasshopper / 10 single leg glute bridge (ea. leg) / 20 bird dogs / 15 banded good morning / 10 strict pull-up / 10 kb swings

B.) Group Dynamic Warm-Up

C.) Over-Head Squat: 5 x 3 @ 70% 1rm
(:90 rest between sets)

D.) 5 rounds for time of:
-10 barbell over-head walking lunge steps in place (95/65),
-8 toes to bar,
-6 box jumps (30/24)

Thursday’s WOD

Posted by bobby
Comment
27
May

A.) Run 400 m. / 15 pvc passover / 5 pvc fig. 8′s / 10 ytw’s / 20 bird dogs / 20 supermans / 1:00 plank / 20 mt. climbers / 15 kip swings / 10 ovh squats (45/35) / 2 wall climb

B.) Group Dynamic

C.) Floor Press: 4 x 3 @ 70%
(super-set w/ 5 strict ring dip, competitor superset w/ 3 muscle up, :90 rest)

D.) 10 min. AMRAP of:
-5 high hang power clean (135/95),
-5 bar facing burpees,
-5 high hang power clean (135/95),
-5 ring rows,
-5 high hang power clean (135/95),
-5 hspu

Wednesday’s WOD

Posted by bobby
Comment
26
May

A.) Run 400 m. or Row 500 m. / 15 pvc Passover / 5 pvc fig. 8’s / 3-way band shoulder stretch / 15 band scap squeeze / 20 mt. climbers / 20 bird dogs / 20 scorpions / 15 pvc sit-up / wall stretch

B.) Group Dynamic Warm-Up

C.) Front Squat: 5 x 3 @ 70% 1RM
(:90 rest between sets)

D.) 5 rounds for time of:
-Run 200 m.,
-10 deadlift (185/125) (competitor = 225/155)
-10 wall ball (20/14),

Tuesday’s WOD

Posted by bobby
Comment
25
May

A.) Run 400 m. / 15 pvc Passover / 5 pvc fig. 8’s / 10 ytw’s / 15 band scap squeeze / 20 bird dogs / 20 hollow rocks / 10 kb swings / :30 handstand hold

B.) Group Dynamic

C.) SWOD = Deload week:
C.1.) Strict Press: 4 x 3 @ 70%
(:90 rest between sets)
C.2.) Push Press: 4 x 3 @ 70%
(:90 rest between sets)

D.) 10 min. clock of:
Buy In: 500 m. row then AMRAP of:
-30 double unders (15 du attempts or 90 singles),
-15 kb swings (53/35),
-15 slam ball sit-ups (30/20)

Laurie’s B-Day WOD

Posted by bobby
Comment
21
May

A.) Run 400 m. or Row 500 m. / 15 pvc passover / 5 pvc fig. 8′s / 3-way band shoulder stretch / 20 bird dogs/ 20 supermans / 20 v-ups / 20 mt. climbers / 10 mb cleans / 15 banded good mornings

B.) Group Dynamic Warm-Up

C.) Front Squat: Find 3 rep max
1×3@70%
1×3@75%
1×3@80%
1×3@85%
1×3@90%
1×3@?
(2:00 rest between sets)

D.) For Time:
Buy In: 400 m. unweighted sled push (run) (Laurie = just sprint 400 m. or figure out a way to pull sled) (scale: run 400 m. w/ sandbag)
-31 air squats,
-31 v-ups,
-31 back extensions,
-31 x 10 m. sprints (touch ground w/ hand, down and back = 2)
-31 air squats,
-31 in & outs (abs),
-31 step-ups (24″/20″)

Mel & Tom T.’s B-Day WOD

Posted by bobby
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20
May

A.) Run 400 m. / 15 pvc Passover / 10 ytw’s / 20 mt. climbers / 20 supermans / 20 hollow rocks / :30 handstand hold / 10 ovh squat / 10 kb swings / 10 alt kb snatch / 1:00 plank

B.) Group Dynamic Warm-Up

C.) Tom T.’s B-Day WoD:
*Buy in: up and down monkey bars (RX = High / Scaled = Small) then:
-43 cal row,
-43 ball slams (30#/20#),
-43 shoulder to over-head (95#/65#)

*5 min. rest then:

D.) Mel’s B-Day WOD:
*Buy In: 35 kb swings (53/35#) then:
-7 rounds of:
-5 burpee box jumps (24/20),
-5 med ball sit-ups (20/14),
*Cash-Out: 35 med ball russian twist (ea. side = 70) (20/14)

Coach Dan & Bobby’s B-Day WOD

Posted by bobby
Comment
19
May
A.) Run 400 m. / 15 pvc pass-over / 5 pvc fig. 8′s / 15 band scap squeeze / 20 grasshoppers / 20 bird dogs / 20 scorpions / 20 hollow rocks / 10 single leg glute bridge /10 kb swings / 10 ovh squat (45/35) – use band on knees / 10 strict pull-up

B.) Group Dynamic

C.) 29 min. AMRAP of:
-5 rope climb (scale: 2-3 rope climbs, 15 progressions, or 25 ring rows),
-20 ring push-ups,
-5 bear complex (Competitor = 185#/125#) (RX = 155#/105#),
-24 sit-ups,
-1,986 # deadlifted with the weight you use on bear complex
(ex. if you use 185# on the bear complex take 1,986 divided by 185 = 10.7 reps. So round up to 11 reps deadlifted)

Tuesday’s WOD

Posted by bobby
Comment
18
May
A.) Run 400 m. or Row 500 m. / 15 pvc passover / 5 pvc fig.’s / 10 ytw’s / 20 mt. climbers / 20 bird dogs / 1:00 plank / 10 strict pull-up / 10 wall ball / :30 handstand hold

B.) Group Dynamic Warm-Up

C.1.) Strict Press: Find 3 rep max
1 x 3 @70%
1 x 3 @75%
1 x 3 @80%
1 x 3 @85%
1 x 3?
(2:00 rest between sets)

C.2.) Push Press: Find 3 rep max
1 x 3 @70%
1 x 3 @75%
1 x 3 @80%
1 x 3 @85%
1 x 3?
(2:00 rest between sets)

D.) 8 min. AMRAP of:
-4 wall climb
-40 double unders (scale to 20 du attempts)

Dave Tenney’s B-Day WOD

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17
May
A.) Run 400 m. or Row 500 m. / 15 pvc passover/ 5 pvc fig. 8′s / 15 band scap squeeze / 20 bird dogs / 20 mt. climbers / 20 hollow rocks / 20 scorpions / 30 double unders / wall stretch / 10 ring rows

B.) Group Dynamic Warm-Up
C.) Back Squat: Find 4 rep max
1 x 4 @ 70%
1 x 4 @75%
1 x 4 @80%
1 x 4 @85%
1 x 4 ?

D.) 5 rounds for time:
-7 c2b pull-ups,
-7 front squat (95/65) (competitors scale up to (135/95),
-7 bw jumping lunges ea. leg (14 total)

Friday’s WOD

Posted by bobby
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14
May

Remember the wod this afternoon is “SMALL” for Friday Night Lights. So this mornings group will work on some OLY only and you hopefully can make it back for Friday Night Lights.

SMALL
In teams of 2 complete the following:
Three rounds for time of:
-Row 1000 meters
-50 Burpees
-50 Box jumps, 24″/20″ box
-Run 800 meters

Friday’s Morning WOD
A.) Run 400 m. or Row 500 m. / 15 pvc passover / 5 pvc fig. 8′s / 20 mt. climbers / bird dogs / 20 supermans / 20 hollow rocks / 15 kb swings/ 10 mb cleans / 15 scap pull-up / :30 handstand hold

B.) Group Dynamic / Snatch Progressions

C.1.) High Hang Snatch: 1-1-1-1-1-1
(:60 rest between sets)

C.2.) Hang Snatch: 1-1-1-1-1
(:90 rest between sets)

C.3.) Snatch:  1-1-1-1-1
(2:00 rest between sets)

-Try to increase weight ea. set
-Stay light on high hang and work on speed and lock out early

Thursday’s WOD

Posted by bobby
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13
May
A.) Run 400 m. or Row 500 m. / 15 pvc passover / 5 pvc fig. 8′s / 10 ytw’s / 20 mt. climbers / 20 bird dogs / 20 scorpions / 1:00 plank / 15 ovh squat (face wall w/ pvc – put band around knees) / 10 push-up / 10 ring dips

B.) Group Dynamic Warm-Up

C.) Floor or Bench Press: 5 x 3 @ 80% 1rm
(last set 3+ / 2:00 rest)

D.) 21-15-9 reps for time of:
-hand release push-up,
-kb swing (70#/53#),
-abmat sit-up

Wednesday’s WOD

Posted by bobby
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12
May
A.) Run 400 m. or Row 500 m. / 15 pvc passover / 5 pvc fig. 8′s / 15 band scap squeeze / 3-way band shoulder stretch / 20 bird dogs / 20 scorpions / 20 v-ups / 10 med ball clean / 3 skin the cat / samson stretch

B.) Group Dynamic

C.) Front Squat: 5 x 3 @80%
(last set 3+ / 2:00 rest)

D.) 12 min. AMRAP of:
-4 burpee muscle-up (scale: 4 burpee pull-up),
-8 v-ups,
-12 ball slam (30#/20#),
-24 mt. climbers (12 ea. side / foot to hand)

Tuesday’s WOD

Posted by bobby
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11
May
A.) Run 400 m. or Row 500 m. / 15 pvc passover / 5 pvc fig. 8′s / 10 ytw’s / 20 grasshopper / 1:00 plank / 20 supermans / 10 kb swings / 10 kb goblet squat / :30 handstand hold or 3 wall climb

B.) Group Dynamic Warm-Up

C.1.) Strict Press:
3 x 3 @ 80% 1rm (last set 3+)
(2:00 rest)

C.2.) Push Press:
3 x 3 @ 80% 1rm (last set 3+)
(2:00 rest)

D.) 4 rounds for time of:
-50 ft. bear crawl,
-8 hspu,
-50 double unders (scale: 25 du attempts or 150 singles),
-8 ring rows

Monday’s WOD

Posted by bobby
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10
May
A.) Run 400 m. or Row 500 m. / 15 pvc passover / 5 pvc fig. 8′s / 20 mt. climbers / 20 bird dogs / 20 supermans / 20 hollow rocks / 1:00 plank / 10 strict pull-up / 15 ovh squats (put band around knees)

B.) Group Dynamic Warm-Up

C.) Back Squat: 5 x 4 @80% 1rm
(2:00 rest between sets)

D.) 8 min. AMRAP of:
-3, 6. 9, 12, 15, 18, etc of:
-OVH Squat (95#/65#),
-Box Jump Overs (24″/20″)

Friday’s WOD

Posted by bobby
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7
May
A.) Run 400 m. or Row 500 m. / 15 pvc passover / 5 pvc fig. 8′s / 10 ytw’s / 20 supermans / 20 scorpions / 20 hollow rocks / 10 kb sumo deadlift high pull / 10 kb swings / 10 ring row / :30 handstand hold

B.) Dynamic Warm-Up

C.) Every 3 min. for 4 sets complete (12 min):
- 5 touch and go power snatch (135/95),
-7 tire flips

D.) 5 rounds for time of:
-10 kb step-ups (set box to approx knee height, 5 ea. leg, goblet hold),
-10 alt. kb snatch (53#/35#),
-10 toes to bar,
-100 m. run

Thursday’s WOD

Posted by bobby
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6
May
A.) Run 400 m. or Row 500 m. / 15 pvc passover / 5 pvc fig. 8′s / 20 mt. climbers / 20 sumperans / 1:00 planks / 10 ytw’ s/ 10 kb swings / 10 kb goblet squats / 10 strict pull-up, 10 ring dips

B.) Group Dynamic Warm-Up

C.) Skill Work: 3 x 8 ring dips
super-set w/:
3 x 8 strict chin-up
(2:00 rest)

D.) Every 3 min. for 3 rounds (9:00) complete:
-400 m. run,
-Max reps HSPU
*Score = total HSPU

Wednesday’s WOD

Posted by bobby
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5
May
A.) Run 400 m. or Row 500 m. / 15 pvc passover / 3-way band shoulder stretch / 15 band scap squeeze / 20 supermans / 20 scorpions / 15 v-ups / 20 grasshopper / 15 banded good morning / 10 kb sumo deadlift high pull

B.) Group Dynamic Warm-Up

C.) Front Squat: 5 x 3 @ 80%
(2:00 rest between sets)

D.) For Time:
50-40-30-20-10 reps of: double unders
25-20-15-10-5  reps of: wall ball (20#/14#)

(Perfrom: 50 double unders, then 25 wall ball, etc…)
(Scale DU – perform 1/2 in DU attemps, or 150, 120, 90, 60, 30 singles)

Tuesday’s WOD

Posted by bobby
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4
May
A.) Run 400 m. or Row 500 m. / 15 pvc passover / 5 pvc fig. 8′s / 20 bird dogs / 1:00 plank / 10 ytw’s / 10 kb sumo deadlift high pull / 10 strict pull-up / 10 toes to bar

B.) Group Dynamic Warm-Up

C.1.) Strict Press: 3 x 3 @ 80% 1rm
(2:00 rest)
C.2.) Push Press: 3 x 3 @ 80%

D.) 5 min. AMRAP of:
-5 hang power clean (competitor= 155#/105, rx = 135/95, scale = 95/65, scale = 75/55),
-7 pull-up,
-9 hand release push-up (feet on 45# bumper plate)

*Rest 2 min, then repeat for a 4 min. AMRAP (start where you left off),
*Rest 2 min, then repeat for a 3 min. AMRAP (start where you left off)!

Greg Malchiodi’s B-Day WOD

Posted by bobby
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3
May
A.) Run 400 m. or Row 500 m. / 15 pvc passover / 5 pvc fig. 8′s / 20 mt. climbers / 20 speed skaters / 20 bird dogs / 20 scorpions / 20 hollow rocks / 10 single leg glute bridge (ea. leg) / wall stretch / 10 ovh squat (face wall w/ pvc)

B.) Group Dynamic Warm-Up

C.) Back Squat: 5 x 4 @ 75% 1rm
(2:00 rest between sets)

D.) For Time:
Buy In:  44 air squats then,
4 rounds of:
-11 bar facing burpees,
-11 deadlifts (185#/130#)

Friday’s WOD

Posted by bobby
Comment
30
Apr
A.) Run 400 m. or Row 500 m. / 15 pvc passover / 5 pvc fig. 8′s / 20 supermans / 20 hollow rocks / 20 scorpions / 30 speed skaters / 10 single leg glute bridge (ea. leg) / 15 kip swings / 10 alt. kb snatch

B.) Group Dynamic

C.) EMOM for 7 min. perform:
-1 power snatch,
-1 hang snatch,
-1 ovh squat
(work on technique – try to perform at 65-70% 1rm Snatch)

D.) 12 min. AMRAP of:
-20 sit-ups,
-15 wall ball (20#/14#)
-10 hang power snatch (competitor = 95/65, RX = 75#/55#),
(move fast)

Thursday’s WOD

Posted by bobby
Comment
29
Apr
A.) Run 400 m. or Row 500 m. / 15 pvc passover / 5 pvc fig. 8′s / 20 bird dogs / 1:00 plank / 3 wall climb / 10 kb swings / 10 kb goblet squat / 10 strict pull-up / 10 push-up / 10 t2b

B.) Group Dynamic Warm-Up

C.) Every 4:00 for 24:00 (6 sets) complete:
-Run 400 m.,
-12 burpees
*(scale to 300 m. run and 8-10 burpees)

D.) Mobility – Roll to Recovery / Static Stretch

Wednesday’s WOD

Posted by bobby
Comment
28
Apr
A.) Run 400 m. or Row 500 m. / 30 double unders / 15 pvc passvoer / 15 band scap squeeze / 3 way band shoulder stretch (:20 ea. way) / 20 grasshopper / 20 bird dogs / 20 hollow rocks / 10 single leg glute bridge ea. leg / 10 kb taters / :30 handstand hold

B.) Group Dynamic Warm-Up

C.) Front Squat:  5 x 3 @ 70%
(2:00 rest between sets)

D.) For Time:
-15 squat clean (competitor = 155/105, RX = 135/95, Scale = 95/65, Scale 75/55)(games standard)
-15 box jumps (30″/24″) (scale lower height),
-10 squat clean,
-15 box jump,
-5 squat clean,
-15 box jump

Tuesday’s WOD

Posted by bobby
Comment
27
Apr
A.) Run 400 m. or Row 500 m. / 15 pvc passover / 10 ytw’s / 20 supermans / 20 scorpions / 20 v-ups / 10 kb swings / 10 med. ball cleans / 10 strict pull-ups

B.) Group Dynamic Warm-Up

C. 1.) Strict Press: 3 x 3 @ 70%

C. 2.) Push Press: 3 x 3 @ 70%
(2:00 rest between sets)

D.) For Time:
-Run 100 m.,
-30 pull-ups,
-Run 100 m.,
-20 ring dips,
-Run 100 m.,
-10 hspu,
-Run 100 m.,
-15 pull-ups,
-Run 100 m.,
-10 ring dips,
-Run 100 m.,
-5 hspu