Workout Of The Day

Week of 12/17-12/21 WODS

(Mon)
WOD:

3 rounds
30 wbs
15 t2b
20 wbs
10 t2b
10 wbs
5 t2b
Rest 2 mins


(Tue)
WOD
“Lyssa?”
21-15-9
Deadlift
Burpee over bar
100 dubs after each set
12 min cap

HAPPY BIRTHDAY COACH SHELBY!
(Wed)
WOD
“Shelby”
4rft
30 ft hs walk (1 turn around)
3 bar mu
7 squat cleans (95/65)
5 bar mus
12 squat cleans
Rest :90


(Thur)
WOD
Nft
4 rounds
25 ghd
15 deficit split squat each leg kb front rack
25 butterfly hip bridge
60 ft stone carry


WOD
12 days of Fitness WOD
BBELL weight (135/95)
1 thruster
2 ring dips
3 hspu
4 push up
5 box jump
6 squat clean
7 burpees over barbell
8 s2oh
9 kbs (72/53)
10 wbs (20/14)
11 c2b
12 ohs



Previous WODs

Wednesday, February 3rd WOD

IMG_2461

Workout for Wed., 2/3:

Warm Up –

3 Rounds

10 Push Ups

10 Strict Pull UPs

Then:

1 Minute hanging L Hold

Then:

1 Minute Banded Arch

Then:

Dynamic Warm Up

Mobility –

Plantar Lacrosse Smash and ankle distraction

Strength –

12×2 HBBS OTM

WOD –

Fitness Level –

10 mins. of max burpees

to OH target

2 minutes rest, then

Max unbroken WB (14/10)

Performance/Competitor Levels –

10 mins. of max burpees

to a OH target

2 minutes rest, then

Max unbroken WB (20/14)

Open Gym Suggested Work:

Olympic Lifting –

5 Rounds

For Time:

5 Cleans @ Body Weight

5 Bench Press @Body Weight

Gymnastics –

Hollow Back Press Progression (Talk to Coach)

Tuesday, February 2nd WOD

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Happy Birthday to Coach Addie (Feb. 1st)!

Workout for Tue., 2/2:

Warm Up –

3 Rounds

10 Push Ups

10 Strict Pull UPs

Then:

1 Minute hanging L Hold

Then:

1 Minute Banded Arch

Then:

Dynamic Warm Up

Mobility –

Plantar and Deltoid Lacrosse Smash

Strength –

3 RM Strict Press (3 attempts E2MO2M)

WOD:

For Time:

Fitness Level –

400 Meter Run

25 Power Snatch (75/55)

30 Pull Ups or Ring Row

25 Power Snatch (75/55)

400 Meter Run

Performance Level –

400 Meter Run

30 Power Snatch (95/65)

30 Chin 2 B

30 Power Snatch (95/65)

400 Meter Run

Competitor Level –

400 Meter Run

30 Power  Snatch (95/65)

30 C2B

30 Power Snatch (95/65)

400 Meter Run

Cool Down –

Lacrosse on upper Body

Open Gym Suggested Work:

Olympic Lifting –

Snatch 60%x4, 70%x4, 75%x4x2, 80%x4, 85%x2x2

Gymnastics – 

Your Planche and Front Lever Progression (Talk to Coach)

Monday, February 1st WOD

CFG_Open_Badge_2016

Have you registered for the CrossFit Open yet? 

Workout for Monday, 2/1:

Warm Up –

2 Rounds

10 Push Ups

10 Strict Pull UPs

Then:

1 Minute hanging L Hold

Then:

1 Minute Banded Arch

Then:

Dynamic Warm Up

Mobility –

Plantar Lacrosse Smash

Glute and Hamstrings

Banded Pass Throughs

Strength –

3 RM HBBS (3 attempts E2MO2M)

WOD –

Fitness Level:

12 min AMRAP

8 Clusters (95/65)

16 Knees above parallel

Performance Level:

12 min AMRAP

8 Clusters (115/80)

16 K2E

Competitor Level:

12 min AMRAP

8 Clusters (135/95)

16 T2B

Open Gym Suggested Work:

Olympic Lifting –

Clean + Jerk 60% x 4/ 70% x 4/ 75% x4/ 80% x4/ 85x2x2

Gymnastics –

10 minute EMOM

10 x 5 weighted  Strict Pull

Friday, January 29th WOD

IMG_2733

Workout for Fri., 1/29:

Warm Up –

1 Min vertical slam ball jumps w/ Med Ball

2 min Non- seated box jumps

1 min static ring hold with external rotation

Mobility –

Plantar Lacrosse Smash

&

Hip and ankle distraction

Strength –

3 Max time double over  hand Deadlift holds

(225/155)

2 minutes in between attempts

WOD –

Partner WOD

For Time

Fitness Level    Performance Level    Competitor Level 
  400m Run   400m Run   400m Run
  30 Synchronized Fr. Squats (95/65)    30 Sync. Front Squats (115/85)   30 Sync. Front Squats (155/110) 
 400m Run 400m Run   400m Run
  30 Sync. Front Squats   30 Sync. Front Squats 30 Sync. Front Squats
 400m Run  400m Run  400m Run

*Score is time of last teammate passing the finish line

**Teams can be any assortment of levels, but you must synchronize your squats.

Open Gym Suggest Work:

Olympic Lifting –

14 Minute OTM ALT

3 Power Snatch @ 65%/

3 M.U. or 8-10 Dips

Endurance/Gymnastics –

5 Rounds

50 Ft Handstand Walk

Thursday, January 28th WOD

IMG_2740

Happy Birthday to our special Bona Fide Spartan, Landon!!! 

Workout for Thu., 1/28:

Warm Up –

1 Min vertical slam ball jumps w/ Med Ball

2 min Non -seated box jumps

1 min static ring hold with external rotation

Mobility –

Plantar, glute and hamstring Lacrosse Smash

Strength –

7×3

Strict Press OTM

WOD –

Fitness Level    Performance Level    Competitor Level 
  3 Rounds for time   3 Rounds for time   3 Rounds for time
  17 Pull Ups + 17 Dips    14 Box Bar MU (or 2 legless rope climbs)   7 Ring or Bar MU
 55 Ab Mat Sit Ups   55 Ab Mat Sit Ups   35 GHD Sit Ups
  250ft. Bear Crawls    50 ft. Handstand Walk (or hs shifts on box)  100 ft. Handstand Walks  

Open Gym Suggested Work:

Olympic Lifting –

Split Jerk: 60%x3x2/70%x3/75%x4x2/80%x3/85%x2

Endurance –

50 Burpees to 45 lb Plate for time

Rest 3 Minutes

Repeat once. Go for negative split.

Wednesday, January 27th WOD

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Workout for Wed., 1/26:

Warm Up –

1 Min vertical slam ball jumps w/ Med Ball

2 min Non seated box jumps

1 min static ring hold with external rotation

Mobility –

Plantar and deltoid Lacrosse Smash

Strength –

12×2 HBBS OTM

WOD –

Fitness Level    Performance Level    Competitor Level 
  5 Rounds for time   5 Rounds for time   5 Rounds for time
  30 Ring Rows    20 Strict Pull Ups   3 Rope Climbs on 15′ rope 
 15 Burpee Box Jumps (20/16)   15 Burpee Box Jumps (24/20)   OR 5 Rope Climbs on 10′ rope
  100 Single Unders    50 Double Unders 15 Burpee Box Jumps (30/24)
 50 Double Unders

Open Gym Suggested Work:

Olympic Lifting –

1 C+J every 20 seconds at 65% for 10 minutes

Gymnastics –

Hollow Back Press Progression (Talk to Coach)

Tuesday, January 25th WOD

IMG_3901

Workout for Tue., 1/25:

Warm Up –

1 Min vertical slam ball jumps w/ Med Ball

2 min seated box jumps

1 min static ring hold with external rotation

Mobility –

Plantar, glute and hamstring Lacrosse Smash

Strength –

4RM Strict Press

(3 attempts E2MO2M)

 WOD – 

Fitness Level    Performance Level    Competitor Level 
  3 Rounds for time   3 Rounds for time   3 Rounds for time
  Run 400m (or row 500m)     Run 400m (or row 500m)   Run 400m (or row 500m) 
  40 KBS (35/26)   40 KBS (55/44)   50 American KBS (70/55)
  20 Games or Box Push Ups    Shallow HSPU   20 HSPU
Pike Push Up or Games PU

Open Gym Suggested Work:

Olympic Lifting –

Snatch – 60%x4, 70%x4, 75%x4x2, 80%x4, 85%x2

Gymnastics –

Your Planche and Front Lever Progression (Talk to Coach)

Monday, January 24th WOD

IMG_3575

Workout for Mon., 1/24:

Warm Up –

1 Min vertical slam ball jumps w/ Med Ball

2 min seated box jumps

1 min static ring hold with external rotation

Mobility –

Plantar Lacrosse Smash

Pass throughs/Dislocates

Banded pull aparts

Strength –

4 RM HBBS (3 attempts E2MO2M)

WOD –

21-15-9

For Time

  Fitness Level    Performance Level    Competitor Level 
  SDLHP (75/55)   SDLHP (95/65)   SDLHP (115/80)
  Knee Raises (above parallel)      K2E   T2B 
  OHS (75/55)   OHS (95/65)   OHS (115/80)
  Knee Raises (above parallel)    K2E   T2B

Cool Down – 

Lacrosse on upper body

Open Gym Suggested Work:

Olympic Lifting –

Clean 60% x 4/ 70% x 4/ 75% x4x2/ 80% x4/ 85%x2

Gymnastics –

 10 minute EMOM

10 x 5 Weighted  Strict Pull Ups

Friday, January 22nd WOD

IMG_2630

Workout for Fri., 1/22:

Warm Up –

Tabata D.U. + 1 Min Plank or Planche Hold

  Mobility –

Plantar Lacrosse Smash

Banded hip distraction

Overhead Distraction with External Rotation Bias

Shoulder banded pull aparts

Strength / Gymnastics –

Wrist Strength Progression

WOD –

For Time:

“Light at the end”  

  Fitness Level    Performance Level   Competitor Level 
  15-12-9-6-3   15-12-9-6-3   15-12-9-6-3
  Hang Power Clean (95/65)     Hang Power Clean (115/80)   Hang Power Clean (155/110) 
  Front Squats (95/65)   Front Squats (115/80)   Front Squats (155/110)
  Games Push Ups OR    Games Push Ups OR   Strict HSPU
  Box Push Ups   Pike Push Ups

Open Gym Suggested Workout:

Gymnastics –

Handstand Progression (Talk to Coach)

Thursday, January 21st WOD

IMG_2631

Workout for Thu., 1/21:

Warm Up –

Tabata D.U. + 1 Min Plank or Planche Hold

Mobility –

Plantar Lacrosse Smash and ankle distraction

Shoulder banded pull aparts and pass throughs

Strength – 

12×2 HBBS OTM

WOD –

8 Minute AMRAP

“Count by Twos… Part 1”

Count Up

2-4-6-8-etc

Each

Elite Level –

KB Swing (70/55)

Pull Ups

Box Jump (24/20)

Competitor Level –

KB  (55/45) 

Pull Ups

Box Jump

(24/20)

Performance Level –

KB (45/35)

Pull Ups

Box Jump (24/20)

Fitness Level –

KB (35/25)

Steep Ring Rows

Step Ups (W/double DB  15/10)

Score Written as total reps

Open Gym Suggested Work:

Olympic Lift –

Jerk: 60%x3x2/70%x3x2/75%x3/80%x3/85%x2

Gymnastics – 

Hollow Back Press Progression (Talk to Coach)