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121217

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WARM UP:
500m row, then
21 – 15 – 9
plate GTO
air squats

MOBILITY:
Pigeon- 2 mins

STRENGTH: Back squats
warm up with sets of 5 building to your 75% then..
3 (5@75%)
3 (3@85%)

For time:
100 walking lunges
80 sit ups
60 KBS 24/ 16kg
40 pull ups
20 burpees

121117

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WARM UP/ SKILL: DB GTO then
15 – 12 – 9
DB GTO
air squats

MOBILITY:
lat smash- 2 mins
banded super front rack- 2 mins

SKILL: power clean, push jerk, split jerk.

STRENGTH:
Fitness- E3MOM 15:
dbl DB deadlifts
dbl DB cleans
dbl DB thrusters
*5-8 reps depending on load*

Competition- 15 mins on a complex of:
3 power cleans + 2 push jerks + 1 split jerk
*no rest (placing the bar down) during your set, and SCORE is total weight on 3 heaviest completed sets.*

Tabata: alternate between DB GTO’s 35/ 20# and wall balls 20/ 14#

120817

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WARM UP/ SKILL: TGU
then AMRAP 5 for quality: TGU’s

MOBILITY: 5 mins OYO

FITNESS:
3RFT:
10 DB hang power cleans 35/ 20#
15 DB front squats
20 DB push press

COMPETITION:
3RFT:
10 hang power cleans 40/ 25kg
15 Front Squats
20 Push Press

ACCESSORY/ RECOVERY: 800m run/ 1000m row at a conversational pace.
extra credit: 1600m run/ 2000m row instead.

120717

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WARM UP/ SKILL: burgener, hang power snatch, T2B
MOBILITY: 3 rds-
5 halos
skin the cat (2-3x)
5 banded MWY
5 striders

AMRAP 5
6 hang power snatch 45/ 30kg
6 bar burpees
-REST 5 mins- 
AMRAP 5
15 KBS 24/ 16kg
15 sit ups
-REST 5 mins-
AMRAP 5
4 T2B
4 box jumps 30/ 24#

*Score is total reps.

120617

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WARM UP/ SKILL: Deadlift, hang power clean, rows.
then 3 rds with a barbell:
8 deadlifts
6 hang power cleans
4 bent over rows

MOBILITY: 8 mins to rotate between-
– banded hamstring stretch
– KB posterior chain passive hang
– foam roll spinal erectors

STRENGTH: 5 rounds to find a heavy on the following complex-
10 deadlifts + 7 hang power cleans + 5 bent over rows
*you must hang onto the bar during your set, rest as much as needed in between. SCORE is total weight across 5 sets.*

TABATA: DBL KB clean 24/ 16kg

120517

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WARM UP: AMRAP 5-
10 groiners
10 kb clean and press
10 air squats

MOBILITY:
hip distraction- 2 mins
monster walks- 2 mins

STRENGTH:
E2MOM 16 (8 sets): Back Squat
*Set 1 – 5 reps @ 55%
*Set 2 – 5 reps @ 65%
*Set 3 – 3 reps @ 75%
*Set 4 – 2 reps @ 85%
*Set 5 – 2 reps @ 90%
*Set 6 – 1 rep @ 95%
*Set 7 – 2 reps @ 90%
*Set 8 – 1 rep @ 90%
*Use the Triib app to make it easy to get the list of percentages*

3RFT:
30 sit ups
25 KBS 24/ 16kg
20 KB push press (10 and 10)
15 strict push ups

120417

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WARM UP: plank soccer
MOBILITY: 3 rds-
5 cat cows
5 walk outs into push ups
5 thread the needle’s
5 halos
10 plate gto’s

Teams of 3, AMRAP 20:
13 alternating DB snatch 50/ 35#
10/7 calorie row
7 burpees
*switch partners every round*

ACCESSORY: 4 rds-
30 sec plank
8- 12 strict push ups, extra credit: add 3 sec negative.
10 banded flye or snow angels

120117

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WARM UP:
80 jumping jacks
60 Russian swings
40 air squats
20 sit ups

MOBILITY: wrist/ front rack

Four rds:
Front Squat x 3 reps @ 3331 @50-60%
REST 60 secs
Kettlebell Swings x 20 reps
REST 60 secs
Hollow Rocks x 30-45 seconds
REST 60 secs

PARTNER WOD – AMRAP 12
In teams of two, partners alternate rounds of:
12 Dumbbell Thrusters 35/ 20#
12 Alternating Reverse Lunges with DB Farmer’s Carry

113017

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WARM UP:
3 MB cleans every time The Rock says “You’re Welcome”

SKILL/ STRENGTH: barbell cycling and stagger-step burpees
EMOM 8:
4 power clean and push jerk + 4 bar burpees

Three sets for max reps of:
2 mins on the rower for calories
REST 30 secs
1 min of barbell strict press 20/ 15kg
1 min of ring rows
REST 30 secs
2 mins on the rower for calories
REST 3 mins

112917

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WARM UP: tabata- tempo back squat with PVC, 4 secs down.

STRENGTH: 4 rds-
Back squat x 2-4 reps (heavy)
rest 2-3 mins

SKILL: power cleans

Today’s WOD courtesy of CrossFit Invictus.

FITNESS
AMRAP 3:
3 Burpees
6 Air Squats
9 Kettlebell Swings
*rest 1 min*
Repeat for a total of five sets. Pick up each set where you left off when the last ended.

COMPETITION
AMRAP 3:
3 Power Cleans (60/ 40kg)
6 Push-Ups
9 Air Squats
*rest 1 min*
Repeat for a total of five sets. Pick up each set where you left off when the last ended