Wednesday, May 27, 2015 15:38

Wednesday’s WOD

Posted by bobby
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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
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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

Posted by bobby
Comment
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
Comment
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
Comment
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
Comment
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
Comment
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
Comment
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
Comment
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
Comment
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
Comment
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
Comment
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
Comment
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

Monday’s WOD – Deload Week on Strength Cycle

Posted by bobby
Comment
26
Apr
A.) Run 400 m. or Row 500 m. / 15 pvc passover/ 15 band scap squeeze / 15 scap pull-up / 20 mt. climbers / 20 bird dogs / 1:00 plank / 15 banded good morning / wall stretch / 10 ring rows

B.) Group Dynamic Warm-Up

C.) Back Squat:  5 x 4 @ 70%
(2:00 rest)

D.) 10 min. AMRAP of:
-10 back rack stationary lunge steps (115#/75#) (*5 ea. leg)
-10 ball slam (30#/20#),
-50 ft. bear crawl

Friday’s WOD

Posted by bobby
Comment
23
Apr
A.) Run 400 m. or Row 500 m. / 15 pvc passover / 10 ytw’s / 15 kip swings / 20 bird dogs / 20 mt. climbers / 1:00 plank / 20 scorpions / 10 single leg glute bridge / 10 snatch balance (45/35)

B.) Group Dynamic Warm-Up then Snatch Progressions

C.) “Isabel”
30 snatch for time (135#/95#)
(*may do power, or squat snatch )

5 min. rest then:

D.) Pick 2 and complete in 20 min:
-15 bar or ring mu,
-40 pistols,
-50 burpees,
-40 c2b pull-ups,
-50 t2b,
-50 ring row

E.) Recovery row or run 800 meters

Thursday’s WOD

Posted by bobby
Comment
22
Apr
A.) Run 400 m. or Run 500 m. / 15 pvc passover / 5 pvc fig. 8′s / 10 ytw’s / 20 bird dogs / 3 skin the cat / :30 hollow rock hold / 10 ovh squat (45/35) / 10 push-ups / 10 kb swings

B.) Group Dynamic Warm-Up

C.) Skill: 3 x 10 ring dips
(scale w/ bands, box dips or :30 ring support hold – scale up w/ vest or dip belt – :90 rest)

D.) For Time:
-Run 800 m.,
-21 ring push-ups (scale: hand release push-ups),
-21 kb swings (53#/35#),
-Run 400 m.,
-15 ring push-ups,
-15 kb swings,
-Run 200 m.,
-9 ring push-ups,
-9 kb swings

Wednesday’s WOD

Posted by bobby
Comment
21
Apr
A.) Run 400 m. or Row 500 m. / 15 pvc passover / 15 band scap squeeze / 3-way band shoulder stretch / 20 supermans / 1:00 plank / 20 scorpions / 15 banded good morning / 3 skin the cat / 10 snatch balace (45/35)

B.) Group Dynamic Warm-Up

C.) Front Squat: warm-up to 70% then:
-1 x 4 @ 70%
-1 x 4 @ 75%
-1 x 4 @ 78%
-Find 4 rep max
(2:00-3:00 rest between heavy sets)

D.) 10 min. AMRAP of:
-1 power clean (@ 80%-85% 1rm),
-12 wall ball (20#/14#)
-24 mb russian twist w/ wall ball (20#/14#)
-36 double unders (scale: 102 singles)

Tuesday’s WOD

Posted by bobby
Comment
20
Apr
A.) Run 400 m. or Row 500 m. / 15 pvc passover / 10 ytw’s / 20 mt. climber / 20 superman / 20 hollow rocks / 3 wall climbs / 15 scap pull-up

B.) Group Dynamic Warm-Up

C.) Strict Press:
-1 x 5 @70%
-1 x 5 @75%
-1 x 5 @78%
-Find 5 rep max

Push Press:
-1 x 5 @70%
-1 x 5@75%
-1 x 5@78%
-Find 5 rep max
(2:00 rest between sets)

D.) For Time:
-45 sit-ups,
-35 burpee pull-ups,
-25 hspu
*15 min. time cap

Monday’s WOD

Posted by bobby
Comment
19
Apr
A.) Run 400 m. or Row 500 m. / 15 pvc passover / 15 band scap squeeze / 20 bird dogs / 20 scorpions / 10 single leg glute bridge (ea. leg) / 30 speed skaters / wall stretch / 10 ovh squat (face wall w/ pvc) / 10 strict pull-up

B.) Dynamic Warm-Up

C.) Back Squat: approx 7-8 min. warm-up then:
1 x 6 @ 70%
1 x 6 @ 75%
1 x 6 @ 78%
Find 6RM Back Squat
(2:00 rest between sets)

D.) 3 rounds of:  3 min. on clock of:
-Men Row 500 m. / Women 400 m.,
-Then AMRAP w/ remaining time of: Ball Slams (30#/20#)

(3 min. rest between rounds – Score = total reps of Ball Slams)

Friday’s WOD

Posted by bobby
Comment
16
Apr
A.) Run 400 m. or Row 500 m. / 15 pvc passover / 15 band scap squeeze / 15 scap pull-up / 20 bird dogs / 20 scorpions / 1:00 plank / 10 kb goblet squat / 10 kb swings / 10 strict pull-up

B.) Group Dynamic Warm-Up / Clean Progressions

C.) Every 6 min. for 24 min you must complete (4 sets total of):
-2 Rope Climb (scale: 6 progressions),
-5 Clean (Squat) @ 70% 1rm,
-10 Tire Flips (scale to less tire flips if you need to),
-30 m. sled push (4 x 45# plates added / 2 x 45# + 25# added)

Thursday’s WOD

Posted by bobby
Comment
15
Apr
A.) Run 400 m. or Row 500 m. / 15 pvc passover / 10 ytw’s / 3-way band shoulder stretch / 20 mt. climbers / 15 push-ups / 1:00 plank / :30 superman hold

B.) Group Dynamic Warm-Up

C.) Floor Press: 5 x 6 @ 70% 1rm
(2:00 rest between sets)

D.) 4 rounds for max reps/calories of:
-1:00 max cal row,
-0:30 rest,
-1:00 max 10 m. side shuffle sprints (every 10 m. touch ground – not running only shuffle),
-0:30 rest,
-1:00 max hand release push-ups,
-0:30 rest

Wednesday’s WOD

Posted by bobby
Comment
14
Apr
A.) Run 400 m. or Row 500 m. / 15 pvc passover / 15 band scap squeeze / 3 way band should stretch / prayer stretch / 20 bird dogs / 20 speed skaters / 15 banded good morning / 3 skin the cat

B.) Group Dynamic

C.) Front Squat: 5 x 4 @ 70% 1RM
(2:00 rest between sets)

D.) 8 min. AMRAP of:
-10 front rack lunge steps (95/65) (in place),
-15 wall ball (20#/14#)

Tuesday’s WOD

Posted by bobby
Comment
13
Apr
A.) Run 400 m. or Row 500 m / 15 pvc passover / 5 pvc fig. 8′s / 10 ytw’s / 20 grasshopper / 20 supermans / 20 v-ups / 15 kip swings / 10 ovh squat (face wall w/ pvc) / 10 ring rows

B.) Dynamic Warm-Up

C.) Strict Press:  3 x 5 @ 70%1rm (2:00 rest)

Push Press: 3 x 5 @70% 1rm (2:00 rest)

D.) “HELEN”
3 rounds for time of:
-Run 400 m.,
-21 kb swings (53#/35#),
-12 pull-ups

Nikki’s B-Day WOD

Posted by bobby
Comment
12
Apr
A.) Run 400 m. or row 500 m. / 15 pvc passover / 15 band scap squeeze / 15 scap pull-up / 20 bird dogs / 20 scorpions / 20 mt. climbers / 20 hollow rocks / 15 banded good mornings

B.) Dynamic Warm-Up

C.) Snatch Progressions then:
SNATCH – E2MOM for 8 min:
1 x 3 @ 60%
1 x 3 @ 65%
1 x 3 @ 70%
1 x 3 @ 75%

D.) Back Squat: 5 x 6 @ 70%
(2:00 rest between sets)

E.) For Time:
Buy In: 39 Double Unders then:
3 rounds of:
-13 burpees,
-13 power snatch (75/55)
Cash Out: 39 Double Unders

Jack Sobol’s B-Day WOD

Posted by bobby
Comment
9
Apr
A.) Run 400 m. or Row 500 m. / 15 pvc passover / 5 pvc fig. 8′s / 20 bird dogs / 20 scorpions / 10 goodmornings (45/35) / 25 du or du attempts / 10 alt kb snatch / 10 ovh squat (face wall w/ pvc)

B.) Group Dynamic Warm-Up / Snatch Progressions

C.) E2MOM for 10 min. Complete:
-1 power snatch,
-1 hang power snatch,
-1 ovh squat
(start at 65% 1rm power snatch – finish HAP for the complex)

D.) 2 rounds for time of:
-13 toes to bar,
-26 double unders (scale: 78 singles),
-13 push press (135/95),
-26 double unders,
-13 ring dips (scale: w/ bands or bench dips),
-26 double unders

Dan William’s B-Day WOD

Posted by bobby
Comment
8
Apr
A.) Run 400 m. or Row 500 m. / 15 pvc passover / 5 pvc fig. 8′s / 15 band scap squeeze / 10 scap pull-up / 20 speed skaters / 20 bird dogs / 20 scorpions / 20 hollow rocks / 10 ovh squat (face wall w/ pvc)

B.) Dynamic Warm-Up / Partner Med Ball Warm-Up
(:30 toss left, :30 toss right, :30 toss between legs, :30 squat toss)

C.) 20 min. AMRAP of:
-46 10 m. sprints (touch ground w/ hand ea. rep),
-46 sit-ups,
-46 lateral hops (over = 1, back = 2),
-46 walking lunge steps,
-46 push-ups (hand release)

Wednesday’s WOD

Posted by bobby
Comment
7
Apr
A.) Run 400 m. or Row 500 m. / 15 pvc passover / 5 pvc fig. 8′s / 15 band scap squeeze / band front rack stretch / 20 mt. climbers / wall stretch / pigeon stretch / 15 scap pull-up / 15 banded good mornings

B.) Group Dynamic

C.) Front Squat: 5 x 4 @ 70% 1RM
(2:00 rest between sets)

D.) 5 rounds for Time of:
-10 box jump overs (24″/20″),
-10 ball slams (30#/20#),
-10 pull-ups

Tuesday’s WOD

Posted by bobby
Comment
6
Apr
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 grasshopper / 30 double unders / 10 ring row / :30 handstand hold

B.) Group Dynamic

C.) 3 x 5 power clean @ 70%1rm
(rest 2 min. between ea. set)
3 x 5 strict press @ 70%1rm
(rest 2 min. between ea. set)
3 x 5 push press @ 70% 1rm
(rest 2 min. between ea. set)

D.) 6 min. on Clock:
*Row 1,000 m. / 900 m. (male/female)
Then AMRAP in remaining time of:
-5 burpees,
-5 kb swing (53#/35#)

Monday’s WOD – New Strength Cycle

Posted by bobby
Comment
5
Apr
A.) Run 400 m. or Row 500 m. / 15 pvc passover / 5 pvc fig. 8′s / 10 ytw’s / 20 mt. climbers / 30 speed skaters / 10 single leg glute bridge / 16 overhead walking lunge steps / 10 strict pull-up

B.) Group Dynamic

C.) Back Squat: 7 min. Warm-Up then:
5 x 6 @70% 1RM
(5 sets of 6 reps – 2:00 rest between sets)

D.) 10 min. AMRAP of:
-5 hspu,
-10 wall ball (20#/14#),
-30 mb Russian Twist w/ wall ball (20#/14#) (15 ea. side)

Friday’s WOD

Posted by bobby
Comment
2
Apr
A.) Run 400 m. or Row 500 m. / 15 pvc passover / 5 pvc fig. 8′s / 20 supermans / 20 bird dogs / 20 hollow rocks / 10 ytw’ s/ 3 way band shoulder stretch / 10 ovh squat (face wall w/ pvc) / 15 kip swings

B.) Group Dynamic

C.) Skill WOD (15 min):
Handstands: Practice any of the following:
-wall climbs, wall walks (lateral), handstand holds, shoulder taps, handstand walking, handstand push-ups (strict or kip)

D.) 4 rounds on the 4 minute:
-10 hang power snatch (95/65),
-10 bar facing burpees,
-10 ring dips (scale box dips, bands or hand release push-ups)

*3 min. time cap per round
*score ea. individual round

Thursday’s WOD

Posted by bobby
Comment
1
Apr
A.) Run 400 m. or Row 500 m. / 15 pvc passover / 5 pvc fig. 8′s / 20 bird dogs / 20 mt. climbers / 20 scorpions / 20 hollow rocks / 10 single leg glute bridge (ea. leg) / 10 strict pull-up / 15 banded good mornings

B.) Group Dynamic

C.) Deadlift: Every 3 min. for 15 min. (5 sets):
Perform 4-6 reps at 75%-85% 1RM

D.) 8 min. AMRAP of:
-5 sumo deadlift highpull (95#/65#),
-5 kb goblet squat (53#/35#),
-25 double unders,
-10 sumo deadlift high pull (95#/65#),
-10 kb goblet squat,
-25 double unders,
-15 sumo deadlift high pull,
-15 kb goblet squat,
-25 double unders,
-and so on…

Eric and Julianne’s B-Day WOD

Posted by bobby
Comment
31
Mar
A.) Run 400 m. or Row 500 m. / 15 pvc passvover / 5 pvc fig. 8′s / 20 supermans / 1:00 plank / 20 grasshopper / 10 push-ups / 10 strict pull-ups / 10 kb taters / 3 skin the cat

B.) Group Dynamic

C.) 2 x 400 m. sprints (3:00 rest between sprints)
4 x 200 m. sprints (:90 rest between sprints)

D.) CrossFit Open WOD 14.5
MEN - includes Masters Men up to 54 years old
21-18-15-12-9-6-3 reps for time of:
95-lb. thrusters
Burpees

WOMEN - includes Masters Women up to 54 years old
21-18-15-12-9-6-3 reps for time of:
65-lb. thrusters
Burpees

MASTERS MEN - includes Masters Men 55+
21-18-15-12-9-6-3 reps for time of:
65-lb. thrusters
Burpees

MASTERS WOMEN - includes Masters Women 55+
21-18-15-12-9-6-3 reps for time of:
45-lb. thrusters
Burpees

JK  - Happy April Fools Day
D.) 5 rounds for time of:
-4 burpee pull-ups,
-9 ring rows,
-4 shoulder to over-head (135/95) (competitors: scale up to 185/125),
-9 kb swings (53/35) (competitors: scale up to 70/53)

Tuesday’s WOD

Posted by bobby
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30
Mar
A.) Run 400 m. or Row 500 m. / 15 pvc passover / 5 pvc fig. 8′s / 20 mt. climbers / 20 bird dogs/ 20 scorpions / 10 single leg bridge (ea. leg) / 20 hollow rocks / wall stretch / 10 kb swings

B.) Group Dynamic / hang clean warm-up

C.) Hang Clean: 1-1-1-1-1-1-1 (:90 to 2:00 rest between ea. set – finish HAP)

D.) 10 min. AMRAP of:
3,3,3 / 6,6,6 / 9,9,9 / etc… of:
-Box Jump Overs (24″/20″),
-Wall Ball (20#/14#),
-V-Ups

Billett, Fox, and Rock’s B-Day WOD

Posted by bobby
Comment
29
Mar
A.) Run 400 m. or Row 500 m. / 15 pvc passover / 5 pvc fig. 8′s / 15 band scap squeeze / 20 mt. climbers / 20 bird dogs/ 20 hollow rocks / 15 push-ups / 10 strict pull-ups / 10 ovh squats (face wall w/ pvc)

B.) Group Dynamic

C.) Spend 15 min. to find 1RM Floor Press

D.)“Nicole Fox Czeslawski’s B-Day WOD”
6 min. AMRAP of:
-3 rope climb (scale: 9 progressions or 15 ring row),
-29 ball slams (30#/20#)

*Rest 2 min. then:

“Lisa Billett’s B-Day WOD”
*6 min. AMRAP of:
-42 sit-ups,
-42 double unders (scale: 21 du attempts)

*Rest 2 min. then:

“David Rocks B-Day WOD”
*6 min. AMRAP of:
-41 cal row,
-41 push-ups (hand release)

Thursday’s WOD

Posted by bobby
Comment
25
Mar
A.) Run 400 m. or Row 500 m. / 15 banded passover / 15 band scap squeeze / 15 banded good morning / 20 scorpions / 20 hollow rocks / 10 single leg glute bridge (ea. leg) / 15 scap pull-up / 10 alt. kb snatch

B.) Group Dynamic

C.) EMOM For 10 min. complete:
-Odd min. : 10-15 wall ball (20#/14#),
-Even min. : 5 x 10 m. shuttle sprints (touch ground – down and back = 1)

D.) For Time:
-500 m. row,
-50 air squats,
-50 kb swings (53#/35#),
-50 supermans,
-50 sit-ups

Wednesday’s WOD

Posted by bobby
Comment
24
Mar
A.) Run 400 m. or Row 500 m. / 15 pvc passover / 5 pvc fig. 8′s / 20 bird dogs / 10 ytw’s / 3 way band shoulder stretch / 15 kip swings / 10 kb swings / 10 strict pull-up

B.) Group Dynamic

C.) Strict Press: 5(60%), 5(65%), 5(70%)
(use 90% training max – 2:00 rest)

D.) 12 min. AMRAP of:
-6 hang power clean & jerk (135/95),
-8 c2b pull-up,
-10 ball slams (30#/20#),
-12 hand release push-ups

Tuesday’s WOD

Posted by bobby
Comment
23
Mar
A.) Run 400 m. or Row 500 m. / 15 pvc Passover / 15 band scap squeeze / 3 way band shoulder stretch / 20 mt. climbers / 20 v-ups / 20 supermans  / 10 med ball cleans

B.) Group Dynamic

C.) – Strenth – Back Squat (deload week): 5(60%), 5(65%), 5(70%)
(use 90 % training max – 2:00 rest)

D.) Skill: Teach Pistol Squats
3 x 8 (alternating pistol) – scale w/ bands, squat to box, or hold rings / squat rack
scale up – hold kb goblet

E.) 15-9-6 reps for time of:
-Over-Head Squat (95#/65#),
-Box Jumps (30″/24″),
-Front Rack Lunge w/ Barbell (stationary (95#/65#))

John Lesniewski’s B-Day WOD

Posted by bobby
Comment
22
Mar
A.) Run 400 m. or Row 500 m. / 15 pvc passover / 5 pvc fig. 8′s / 20 bird dogs/ 20 scorpions / 15 banded good morning / 20 hollow rocks / :30 goblet squat hold (@ bottom) / 15 kip swings

B.) Group Dynamic

C.) “RANKEL”
20 min. AMRAP of:
-6 deadlift (225#/155#),
-7 burpee pull-ups,
-10 kb swigns (70#/53#),
-200 m. run

D.) Mobility

Update – CrossFit Open WOD 15.4

Posted by bobby
Comment
19
Mar

The battle continued in 15.3 as Team Black tried to make a comeback and get a win. Team Green was just too strong and prevailed again. Team Green won 756 to 829. With two events left it looks like Team Green will take the overall win. Team Black is not going to give up and they will be giving it there all in 15.4. Looks like it will be a great challenge. Best of luck to all athletes as they take on 15.4.

A.) Run 400 m. or Row 500 m. / 15 pvc passover/ 5 pvc fig. 8′s / band lat & pec stretch / 10 ytw’s / 20 bird dogs/ 20 hollow rocks/ 20 mt. climbers / 15 ovh squat (face wall w/ pvc) / :30 handstand hold.
B.) Group Dynamic
C.) Clean Progressions / HSPU Skill Work/Set-Up (15 min.)
D.) Workout 15.4 VariationsRx’d
(Rx’d Men, Masters Men 40-44, Masters Men 45-49, Masters Men 50-54, Rx’dWomen, Masters Women 40-44, Masters Women 45-49, Masters Women 50-54)

Complete as many reps as possible in 8 minutes of:
3 handstand push-ups
3 cleans
6 handstand push-ups
3 cleans
9 handstand push-ups
3 cleans
12 handstand push-ups
6 cleans
15 handstand push-ups
6 cleans
18 handstand push-ups
6 cleans
21 handstand push-ups
9 cleans
Etc., adding 3 reps to the handstand push-up each round, and 3 reps to the clean every 3 rounds.

Men clean 185 lb.
Women clean 125 lb.

NOTE: Athletes in all Masters categories who choose to perform the scaled version of this workout will still be eligible to advance to the Masters Qualifier. They will be ranked below all athletes who performed the Rx’d version, but will not be ineligible for the next stage of competition.


Masters 55+
(Masters Men 55-59, Masters Men 60+, Masters Women 55-59, Masters Women 60+)

Complete as many reps as possible in 8 minutes of:
3 push presses
3 cleans
6 push presses
3 cleans
9 push presses
3 cleans
12 push presses
6 cleans
15 push presses
6 cleans
18 push presses
6 cleans
21 push presses
9 cleans
Etc., adding 3 reps to the push press each round, and 3 reps to the clean every 3 rounds.

Men push press 95 lb. and clean 115 lb.
Women push press 65 lb. and clean 75 lb.


Teens
(Teen Boys 14-15, Teen Boys 16-17, Teen Girls 14-15, Teen Girls 16-17)

Complete as many reps as possible in 8 minutes of:
3 handstand push-ups
3 cleans
6 handstand push-ups
3 cleans
9 handstand push-ups
3 cleans
12 handstand push-ups
6 cleans
15 handstand push-ups
6 cleans
18 handstand push-ups
6 cleans
21 handstand push-ups
9 cleans
Etc., adding 3 reps to the handstand push-up each round, and 3 reps to the clean every 3 rounds.

Boys 14-15 clean 95 lb.
Boys 16-17 clean 115 lb.
Girls 14-15 clean 65 lb.
Girls 16-17 clean 75 lb.


Scaled
(Scaled Men, Scaled Masters Men 40-44, Scaled Masters Men 45-49, Scaled Masters Men 50-54, Scaled Women, Scaled Masters Women 40-44, Scaled Masters Women 45-49, Scaled Masters Women 50-54)

Complete as many rounds and reps as possible in 8 minutes of:
10 push presses
10 cleans

Men push press 95 lb. and clean 115 lb.
Women push press 65 lb. and clean 75 lb.


Scaled Masters 55+
(Scaled Masters Men 55-59, Scaled Masters Men 60+, Scaled Masters Women 55-59, Scaled Masters Women 60+)

Complete as many rounds and reps as possible in 8 minutes of:
10 push presses
10 cleans

Men push press 65 lb. and clean 75 lb.
Women push press 45 lb. and clean 55 lb.


Scaled Teens
(Scaled Teen Boys 14-15, Scaled Teen Boys 16-17, Scaled Teen Girls 14-15, Scaled Teen Girls 16-17)

Complete as many rounds and reps as possible in 8 minutes of:
10 push presses
10 cleans

Boys push press 65 lb. and clean 75 lb.
Girls push press 45 lb. and clean 55 lb.

Thursday’s WOD

Posted by bobby
Comment
18
Mar
A.) Run 400 m. or row 500 m. / 15 pvc passover / 10 ytw’s / 20 supermans / 1:00 plank / 10 clapping push-ups / 30 speed skaters / 10 med. ball cleans / 15 banded good mornings /

B.) Dynamic Warm-Up

C.) Floor Press: 8 min. warm-up then:
5(75%), 3(85%), 1+(95%)
(use 90% training max – 2:00 rest between sets)

D.) 3 rounds ea. for time of:
-Row 400 m.,
-50 double unders (scale: 150 singles),
-Run 400 m.

* 3 min. rest between ea. round

Wednesday’s WOD

Posted by bobby
Comment
17
Mar
A.) 4 min. of jumping rope – set clock (singles, boxers, du, or triple under attempts) / 15 pvc passover/ 20 bird dogs/ 20 scorpions/ 20 hollow rocks / 15 banded goodmornings / 20 grasshopper / 15 kip swings / 10 ovh squats (face wall w/ pvc)

B.) Dynamic

C.) Deadlift: 8 min. warm-up then:
5(75%), 3(85%), 1+(95%)
(use 90% training max – 2:00 rest between sets)

D.) 5 rounds for time of:
-7 front squat (115#/80#),
-7 deadlift (115#/80#),
-7 knees to elbows (scale: hanging knees to 90 degrees or v-ups)

(competitors scale up to 135#/95#)

Mike Donovan’s B-Day WOD

Posted by bobby
Comment
17
Mar
A.) Run 400 m. or Row 500 m. / 15 pvc passover / 5 pvc fig. 8′s / 10 ytw’s / 20 bird dogs / 1:00 plank / 15 kip swings / 10 ring rows / 10 alt. kb snatch

B.) Group Dynamic

C.) Push Press: 8 min. warm-up then:
5(75%), 3(85%), 1+(95%)
(use 90% training max – 2:00 rest)

D.) For Time:
-31 shoulder to over-head (95#/65#),
-31 hand release push-ups,
-31 pull-ups,
-31 kb swings (53#/35#),
-31 hang power snatch (95#/65#)