WOD Fri Aug 26, 2016

Part 1: Front Squat 3-3-3

Or you may use this time to warmup the barbell movements in the WOD, or to practice muscle ups.

Then…

In 4 minutes, perform:

25 front squats (opt 1: 135/95) (opt 2: 115/75)
AMRAP muscle ups (opt 1) / dips (opt 2)

Rest 2 minutes

In 4 minutes, perform:

25 shoulder to overhead (opt 1: 115/75) (opt 2: 95/65)
AMRAP muscle ups (opt 1) / pullups (opt 2)

Rest 2 minutes

In 4 minutes, perform:

25 thrusters (opt 1: 95/65) (opt 2: 75/55)
AMRAP muscle ups (opt 1) / burpee pullups (opt 2)

Your score is the total reps accomplished during the AMRAP portions.

Option 1.5: if you do the heavier barbell but no muscle ups, or the lighter barbell and muscle ups.

Muscle ups can be ring or bar. Both are good for RX but note which one you did on the board.

RX for dips is on the rings. Modify by doing matador or box dips. No banded ring dips.

Modify the pullups by doing jumping pullups.

Modify the thrusters by doing wallballs.

Sorry to whoever has to write this on the whiteboard.

No comments.

WOD Thu Aug 25, 2016

10 hand-release pushups
10 ring rows or inverted rows (see video below)
20 overhead walking lunges (20/14) (total)
20 Russian twists (20/14) (total)
1 lap

AMRAP in 20 minutes

Here’s an example of an inverted row. Just use a barbell and the j-cups to set it up.

No comments.

WOD Wed Aug 24, 2016

Part 1: Power Clean 1-1-1

Part 2: EMOM, for 5 minutes

3 touch-and-go power cleans
2 front squats
1 jerk

Heaviest possible with good form. If your legs are sore, just do the 3 touch-and-go power cleans.

Then…

3 power cleans
6 toes to bar
18 double unders

10 rounds

Option 1: 165/115
Option 2: 135/95

Modify the DU by doing 9 per round, or by doing 25 single unders per round.

No comments.

WOD Tue Aug 23, 2016

Part 1: 8×8 bench press

30 seconds rest. Write down or remember your total time.

If you didn’t get 8 sets last week, reduce the weight this week.

Then…

12 calorie row
9 kb swings
6 box jumps

AMRAP in 12 minutes

Option 1: 70/45
Option 2: 55/35

No comments.

WOD Mon Aug 22, 2016

Part 1: 8×8 back squats

30 seconds rest between sets. Use around 60%-70% of your one rep max.

If your legs were sore from this last week, do lighter weight or fewer sets, or both.

Remember or write down the total time it takes to complete all your reps. You will need it next week.

Then…

8 pullups
10 burpees
12 situps

AMRAP in 15 minutes

You must do 1/2 lap (.5) KB farmer carry for each completed round

Option 1: chest to bar pullups; 70/45 per arm
Option 2: regular pullups; 55/35 per arm

The farmer carry can be done at any time and can be broken up or banked however you wish, but you don’t get credit for the round unless the carry is done in time. For example, if you do 6 rounds you must complete 3 full laps before time expires, but those laps can be done whenever you want.

No comments.

WOD Fri Aug 19, 2016

Part 1: Deadlift 3-3-3

Then…

10 deadlifts
35 box jumps
10 deadlifts
45 pushups
10 deadlifts
55 wallballs
10 deadlifts
135 double unders

Option 1: 225/155
Option 2: 165/115

Modify the wallballs by doing air squats.

Modify the double unders by doing 2x single unders.

No comments.

WOD Thu Aug 18, 2016

If you missed any workouts this week, do the one you missed. Otherwise…

Part 1: 1 mile run

Last time this year. Go hard.

You may also row 2k if you’d prefer.

Then…

10 situps
15 medicine ball Russian twists (total)
20 mountain climbers (total)
25 flutter kicks (total)
30 second plank

AMRAP in 15 minutes

I can’t believe I’m doing this, but here’s a good video for demonstrating mountain climbers…

No comments.

WOD Wed Aug 17, 2016

Part 1: Clean and Jerk 1-1-1

Part 2: EMOM, for 5 minutes

3 position clean (high hang > hang > floor) + 2 jerks

Then…

Pullups 30/20/10
Clean and Jerks 15/10/5

Option 1: 135/95
Option 2: 95/65

No comments.

WOD Tue Aug 16, 2016

Part 1: Bench Press 8-8-8-8-8

Same as yesterday. 60%-70% of your one rep max. 30 seconds rest between sets. Use a spotter. Do 3 additional sets if you want.

Then…

25 calorie row
20 burpees
15 knees to elbows

3 rounds

No comments.

WOD Mon Aug 15, 2016

Part 1: Back Squat 8-8-8-8-8

Rest exactly 30 seconds between sets.

Use about 60%-70% of your one-rep max. Err on the side of too light rather than too heavy. It’s imperative that you rest no more than 30 seconds between sets. If you do, reduce the weight.

This is a modified version of an old-school training program called Gironda’s 8×8 Training. Click here for more information. We are going to do it for several weeks. The program calls for 8 sets of 8 reps. We are going to do 5 sets, but if you feel like your body can handle three additional sets (plus the WOD), go for it.

Write down or remember what weight you did this week. Again, if you need more than 30 seconds of rest, reduce the weight.

Then…

Front Squats
KB Swings

10-1

Option 1: 135/95; 70/45
Option 2: 95/65; 55/35

No comments.

WOD Fri Aug 12, 2016

Part 1: Power Clean 1-1-1

Then…

In 1 minute, perform:

5 power cleans
AMRAP burpees (even minutes) / wallballs (odd minutes)

10 rounds

Rest 1 minute between rounds.

Your score is the total burpees/wallballs accomplished.

Option 1: 155/105
Option 2: 115/75

You may do the burpees or wallballs first, as long as you alternate in each subsequent round.

No comments.

WOD Thu Aug 11, 2016

1 lap
9 pullups
12 box jumps
15 situps
1 lap

AMRAP in 20 minutes

Option 1: chest to bar pullups; 30/24 box
Option 2: regular pullups; 24/20 box

No comments.

WOD Wed Aug 10, 2016

Part 1: Snatch or Power Snatch 1-1-1

Part 2: EMOM, for 5 minutes

3 position snatch (high hang > hang > floor)

Full or power. Either way, the focus is on form.

Then…

Option 1:

CrossFit Open 11.1/14.1

30 double unders
15 power snatches (75/55)

AMRAP in 10 minutes

Option 2:

Randy

75 power snatches (75/55)

No comments.

WOD Tue Aug 9, 2016

Part 1: Back Squat 3-3-3

Or use this time to practice the barbell movements in the WOD.

Then…

10 hang squat cleans
5 toes to bar
10 thrusters
5 toes to bar
10 shoulder to overhead
5 toes to bar

3 rounds

Option 1: 95/65
Option 2: 75/55

Bump the weight up to 115/75 if you want to make it more difficult, but only if you have a reasonable chance of doing all the barbell reps unbroken.

Modify the hang squat cleans by doing front squats or hang power cleans.
Modify the thrusters by doing wallballs.

No comments.

WOD Mon Aug 9, 2016

Part 1: Deadlift 3-3-3

Then…

Deadlifts 3/6/9/12/15
Pushups 5/10/15/20/25
Row 100m/200m/300m/400m/500m

Option 1: 225/155
Option 2: 165/115

15 minute time cap. If you’re not done in 15 minutes, record your rounds/reps instead of your time.

No comments.

WOD Fri Aug 5, 2016

Part 1: Front Squat 5-5-5

Part 2: EMOM for 3 minutes, perform

10 thrusters (45/35)
AMRAP strict pullups

Your score is the total number of strict pullups.

Modify by doing jumping pullups with a controlled negative.

Then…

Front Squats
Burpees

21/15/9

Option 1: 135/95; burpees over the bar
Option 2: 95/65; regular burpees

No comments.

WOD Thu Aug 4, 2016

Part 1: double under practice

Go for a consecutive double unders PR.

Then…

In 5 minutes, perform:

20 knees to elbows
40 walking overhead lunges (20/14) (total)
60 Russian twists (20/14) (total)
AMRAP jump rope

3 rounds

Rest 5 minutes between rounds

Your score is the total jump rope reps

Option 1: double unders
Option 2: single unders

No comments.

WOD Wed Aug 3, 2016

Part 1: Clean and Jerk 1-1-1

Then…

15 shoulder to overhead
15 calorie row
10 hang clean and jerks
15 calorie row
5 clean and jerks
15 calorie row
5 clean and jerks
15 calorie row
10 power cleans
15 calorie row
15 deadlifts

Option 1: 135/95
Option 2: 95/65

No comments.

WOD Tue Aug 2, 2016

Part 1: Press or Bench Press 5-5-5

Then…

10 pushups
10 box jumps
10 kb swings
1 lap

AMRAP in 15 minutes

Option 1: 70/45
Option 2: 55/35

No comments.