Wednesday, August 15, 2018

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(Practice / Metabolic Conditioning)
WOD Review: 8 min

Then group warm up all together: 200m jog, 10 leg swings/leg, 1 pole reverse bear crawl, 1 pole forward spider-man crawl, then 2 rounds of: 5 BB back squats, 5 BB thrusters, 5 RKBS

WOD

For max reps (post 3 scores):
0:00 – 10:00: 1 mile Run > Max rep Back squats (185/125) (50+ 125/75)
10:00 – 13:00: Rest
13:00 – 20:00: 800m Run > Max rep Thrusters (95/65)
20:00 – 23:00: Rest
23:00 – 27:00: 400m Run, Max rep AKBS (53/35) (50+ 35/26)

Post WOD: Not for time 2-3x
10 Seated strict DB press
10 Inverted BB rows
Rest between sets as needed.

Tuesday, August 14, 2018

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(Practice / Phosphogenic)
WOD Review: 8 min

Then group warm up all together: 60 sec row, 30 sec wall squats, 30 sec PVC pass thru, 15 sec TVWQB, 5 BB back jerks, 5 BB OHS

SOD

EMOM for 15 min
1-3 Overhead Squat (Max 4 weight jumps / those staying lighter do 2-3 reps) (Share a bar/rack as needed)

WOD

4x with partner (Not for time)
*3 Pole Partner box push per partner then 1 min rest
*5-10 Dynamic push-ups (Mod: Reg PU) per partner then rest 1 min
*2 Pole Explosive broad jumps / pause between jumps (on rubber) per partner then 1 min rest
*8 MB partner torso lateral tosses per side (work at the same time) then rest 1 min

*One athlete works while other rests except for MB toss

Monday, August 13, 2018

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(Practice / Glycolytic 2-5 min bursts)
WOD Review: 8 min

Then group warm up all together: 30 sec jump rope, 15 sec TVWQB (back flies), then 3 rounds of: 5 feet together air squats, 5 BB front squat, 5 BB power cleans, 5 BB push jerks, 5 hanging shrugs

SOD

3 x 10^ OHP (50-60%) & WOD movements and stations prep (12 min)

WODs 1 & 3

5 min AMRAP’s
5 Squat cleans (135/95) (50+ 95/55)
5 Push jerks (135/95) (50+ 95/65)
5 Burpee box jump overs (24/20) (50+ 20/16)

WODs 2 & 4

5 min AMRAP’s
12 BB lateral hop overs (over and back = 2)
2 Muscle-ups (bar or ring) (50+ & Mod: 2 Ring dips)
2 Pistols/leg (50+ & Mod: Single leg squat to bench OR 5 feet together air squats)

Rest 3 min between WODs

*Begin WOD 3 & 4 where you left off in WODs 1 & 2
*WOD 1 & 3 = 1 score / WOD 2 & 4 = 1 score

Friday, August 10, 2018

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(Practice / Lactate Threshold 8-12 min)
WOD Review: 8 min

Then group warm up all together: 30 sec bike, 30 sec row, 5 TVWQ, then 3 rounds of: 10 BB bench press, 5 hanging shrugs, 5 low RKBS

SOD

5 x 5^ Bench press & 3 x 5^ Chin-ups (Mod: 3 x 2 Negatives) 

WOD

5 Rounds for time under a 12 min cap
15 Russian KB Swings (70/53) (50+ 45/26)
15 cal Bike or Row (50+ 10 cal)

Post WOD: 3 Rounds: Not for time

30 sec Wall squat hold
15 Half-kneeling banded/tubing rotations each side
30 sec Side plank each side
Rest as needed between sets

Thursday, August 9, 2018

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(Practice / OlyNastics)
WOD Review: 8 min

Then group warm up all together: 60 sec row, 20 sec handstand hold, 20 sec front rack stretch, 20 sec BB front squats, 20 sec BB power snatch, 25 foot reverse bear crawl

WOD

For Time:
30 Deadlifts (275/185) (50+ 185/105)
15 HSPU (Mod: Yoga push-up or Box pike push-up)
20 Front Squats (185/125) (50+ 105/65)
10 Deficit HSPU (45/25) (Mod: Deficit push-ups 45/25)
10 Power Snatch (135/95) (50+ 85/55)
5 Wall Walk-ups w/ a strict HSPU (50+ & Mod: 5 wall walk-ups)

Post WOD: Tabata

Rounds 1, 3, 5 and 7 are BB bicep curls (45/35)
Rounds 2, 4, 6 and 8 are Ring rows
*2 scores for Tabata
(alt rounds if not enough rings)

Wednesday, August 8, 2018

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(Competition / Metabolic Conditioning)
WOD Review: 8 min

Then group warm up all together: 30 sec jump rope, 20 sec wall squats, 30 sec PVC pass thru, 5 reps of TVWQ, 5 BB OHP, 5 BB push press OR jerk, 10 hanging shrugs, 5 step-ups/leg

WOD 

For Time
Buy-in: 50 Burpees (reps 1-20 over BB laterally, 21-40 to a 45# plate, and regular burpees for 41-50)

Then 5 Rounds of:
10 WB’s (20/14) (11/10) (50+ 14/10 & 10/9)
10 Split jerks (95/65) (50+ 65/45)
10 Pull-ups (50+ 5 pull-ups or 10 with bands)
10 Box step-ups (total) (24/20) (50+ 20/16)
10 V-ups

Tuesday, August 7, 2018

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(Practice / Glycolytic (2-5 min bursts)
WOD Review: 8 min

Then group warm up all together: 60 sec row, 30 sec PVC passthru, 20 sec box step-ups, 20 sec BB hang power clean, 20 sec forward lunges, 200m jog

WOD 

For time:
Buy-in: 1000m Row

3 min rest

Then: 10 – 20 – 30
DB snatch (total)
Box jumps (24/20)

3 min rest

Then: 30 – 20 – 10
Power cleans (115/75) (50+ 75/45)
DB lunges (total) (50/35) (50+35/25)

3 min rest

Then: 800m Run

Post WOD (ITP): 2-3 sets of: Not for time
15 PB hamstring curls
1x Physioball alphabet plank
Rest as needed between sets

Monday, August 6, 2018

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(Competition / Gymnastics Focus)
WOD Review: 8 min

Then group warm up all together: 200m jog then 3 rounds of 10 BB back squats, 7 push-ups, 10 sec BB front rack stretch, and 5 strict knees to chest

SOD

5 x 5^ Back squat & 5 x 10 Ring push-ups (18 min)

WOD

For time with a partner:
8 Rope climbs (Mod: 1 rope pull = 1 rope climb)
32 Thrusters (95/65) (50+ 75/45)
6 Rope climbs
24 Thursters
4 Rope climbs
16 Thrusters
(All reps are total / share evenly)

Friday, August 3, 2018

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(Practice / Glycolytic Practice)
WOD Review: 8 min

Then group warm up all together: 200m jog, 10 air squats, 10 push-ups, 10 butterfly sit-ups, 5 BB hang clean and jerk, 5 BB power clean and jerk, 10 BB front squats, 10 BB bench press

SOD

3 x 10^ Bench press & 3 x 15-20 Tubing chest flies (20 min)

WOD

For time:
800m > Rest 3 min

Then, 3 rounds of:
3 Power Cleans (155/105)
4 S2OH
5 Front squats
4 S2OH
3 Power cleans
60 sec rest (minimum)
*Try not to drop the bar mid set.

Rest 4 min (which includes your final min of rest after your 3rd round)

Then 800m run

Thursday, August 2, 2018

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(Practice / Phosphogenic)
WOD Review: 8 min

Then group warm up all together: 60 sec row, 30 sec pass thru, 20 sec TVWQ, then 3 sets of: 5 BB deadlifts, 5 BB OHP, 10 tubing back flies

SOD

Deadlift AND OHP 5/5/3/3/1/1 (Superset both movements)

Post SOD: 2-3 rounds not for time
12-15 Ring rows
12 Russian step-ups / leg (@ 20% BW DB per hand)
15 GHD hip extensions

Wednesday, August 1, 2018

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(Mental Toughness / Metabolic Conditioning)
WOD Review: 8 min

Then group warm up all together: 60 sec row, 30 sec pass thru, 20 sec TVWQ, find a partner

WOD 

For time with a partner:
Complete 200 Burpees
Partner A rows 300M while partner B accumulates burpees swap after every 300M

Post WOD

Based on time remaining 2-3 rounds & Not for time
4 pole Front rack KB walk + DB/KB Farmer carry (Complete 2 poles 1 arm in front rack and other with farmer carry / switch skills and complete the remaining 2 poles)
10-15 Sit-ups
30 sec/leg elevated pigeon stretch
*Rest as needed after each round

Tuesday, July 31, 2018

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(Practice / Gymnastics Focus)
WOD Review: 8 min

Then group warm up all together: 30 sec jump rope, 30 sec PVC pass thru’s, 5 PVC or BB high hip power snatches, 5 PVC or BB hang power snatches, 5 PVC or BB power snatch, 5 PVC or BB OHS, 5 BB squat snatch

SOD

Use 15 min to work on Snatches – any variation and all singles. Focus on set-up, positioning through the 3 pulls and speed under the bar. Consider videoing your lifts.

WOD 

40 Sec work - 20 Sec rest & rotate to next skill, complete 4 total rounds. Rest 1 min between rounds (16 min total)

-Bar or Ring muscle-ups (Mod: Jumping/Banded M-ups or Dips/ Transitions)
-Double unders or Double under attempts (Mod: Double taps – no singles today)
-HSPU (Mod: Wall walk-ups or Box pike PU)

Monday, July 30, 2018

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(Practice / Lactate Threshold 8-12 min)
WOD Review: 8 min

Then group warm up all together: 60 sec row, then 3 rounds of: 10 air squats, 5 fwd lunges per leg, 5 push to downward facing dog, then 10 BB front squats

SOD

3 x 10^ Front squats AND 3 x 15-20 Tubing tricep kickbacks

WOD

21-15-9
Toes to bar (Mod: Lower bar T2B or KTC)
Wall Balls (20/14) (10/10) (50+ 14/10 & 10/9)
(Website and coaches review only: For those doing knees to chest, be sure to focus on using/developing your kip and not simply hanging and raising your knees up to hips)

Post WOD: 2 Rounds not for time

2 Minute Plank with hands on Dumbbells (wt = athlete’s choice): Every 30 seconds complete a R arm row & L arm row & 2 Push-ups.

10 Alternating DB bicep curls (10/arm)

Friday, July 27, 2018

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(Practice / OlyNastics) 
WOD Review: 8 min

Then group warm up all together: 60 sec row, 2 pole body weight box push, 10 BB push jerks, 10 air squats, 15 sec HS hold, 200m jog

SOD 

10 min EMOM of 2 pole body weight box push (work with a partner)

WOD 

For time:
21 Push Jerks (135/95) (50+ 95/65)
21 KB Goblet squats (70/53) (50+ 53/35)
21 Handstand push-ups (50+ 1 Pad)
Run 200m or Row 300m
15 Push Jerks
15 KB Goblet squats
15 HSPU
Run 400m or Row 500m
9 Push Jerks
9 KB Goblet squats
9 HSPU
Run 800m or Row 1000m

Thursday, July 26, 2018

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(Competition / Glycolytic 2-5 min bursts)
WOD Review: 8 min

Then group warm up all together: 30 sec jump rope, 30 sec wall squats, 20 sec push-ups, 20 sec hanging shrugs, 20 sec BB front rack stretch, 20 sec BB Pendlay row, 3 BB cycles of SOD complex, then 6 more min on the clock to build to an opening weight for SOD.

SOD

With 7 min on the clock:
Buy in 50 Double Unders (Mod: 15-25 Dubs or 50 singles)
Then remaining time to build to a challenging complex (start w/ a loaded bar)
1 Deadlift > 1 Hang Clean > 1 Forward lunge/leg > 1 S2OH

WOD

3 rounds per person: Alternate rounds with a partner (P1 works while P2 rests)

9-6-3 of:
Bar facing burpees (open style) (Mod: step back/step over)
Deadlifts (225/155) (50+ 155/105)
*As you will have about an equal work/rest ration – push the intensity

Wednesday, July 25, 2018

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 (Practice / Gymnastics Focus)
WOD Review: 8 min

Then group warm up all together: 200m jog, 10 air squats, 10 push-ups, 10 straight legged sit-ups, 10 hanging shrugs, 10 BB power snatch, 10 BB or PVC OHS

SOD

3 x 5 OHP & 3 x 5-8 Rope knees to elbows/stomach 

WOD 

2 Rounds for time
400m Run
4 Rope climbs (Mod: 4 rope pulls total)
300m run
8 BB Squat snatches (135/85) (50+ 85/55 squat or split)
200m Run
12 T2B (Mod: Toes to lower bar or Knees to chest)

Tuesday, July 24, 2018

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(Practice / Lactate Threshold 8-12 min)
WOD Review: 8 min

Then group warm up all together: 60 sec row, 30 sec PVC pass thru, 20 sec tubing back flies, 5/leg rev stepping lunges, 10 straight legged sit-ups, 5 DB snatch to OHS per arm (lighter wt), 10 hanging shrugs

SOD

3 x 6/leg^ Pitcher squats & 3 x 10-15 weighted straight legged sit-ups 

WOD

3 rounds for time of:
10 DB Power Snatches, left arm (50/35) (50+ 35/20)
10 Single-arm Overhead Squats, left arm (50/35) (50+ 35/20)
10 Strict pull-ups (50+ kipping OR 5 strict)
10 DB Power Snatches, right arm
10 Single-arm Overhead Squats, right arm
10 Strict Pull-ups

Monday, July 23, 2018

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(Competition/ Metabolic Conditioning)
WOD Review: 8 min

Then group warm up all together: 60 sec row, 30 sec wall squats, 20 sec BB front rack stretch, 20 sec BB thrusters, 20 sec BB sumo dead high pull, 20 sec low RKBS.

WOD

“Victoria”

Victoria Soto was one of the teachers killed while attempting to shield her students in the Sandy Hook Elementary shooting on December 14, 2012, in Newtown, Connecticut. Victoria had been a teacher for 5 years; she was 27 years old and she was a CrossFitter.

5 Rounds for Time:
10 Thrusters (95/65) (50+ 75/55)
14 Box Jumps (24/20) (50+ 20/16 jump or step)
12 Sumo Deadlift High Pulls (95/65) (50+ 75/55)
12 Burpees
27 American KBS (53/35) (50+ 35/25)

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Post WOD ITP: Banded stretching and Ball mash and roll as needed.

Friday, July 20, 2018

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(Practice / Glycolytic 2-5 min bursts)
WOD Review: 8 min

Then group warm up all together: 60 sec row, 20 sec PVC good morning, 20 sec PVC deadlift, 20 sec PVC pass thru, 20 sec PVC power snatch, 10 sec hanging shurgs, 10 sec mini kip, 1 emtpy hand Turkish get-up / side

WOD 1 & 3

Complete as many rounds as possible in 5 minutes of:
9 Handstand Push-ups (Mod: Pads or 3 wall walk-ups)
6 Burpees
3 BB Snatches (P or S) (165/105) (50+ 95/65)

WOD 2 & 4

Complete as many rounds as possible in 5 minutes of:
9 Deadlifts (165/105) (50+ 95/65)
6 T2B (Mod: knees to chest)
3 Turkish Get-ups (total) (53/35) (alt arms each round)

*3 min rest between each WOD
*Start WODs 2 and 4 where you left on in 1 and 3

Post WOD

Not for time: 2-3 rounds of:
10-15 Bicep Curls
15-20 Bent over tubing Tricep kickbacks
10-15/side Tubing torso twists

Thursday, July 19, 2018

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(Practice / Gymnastics Focus)
WOD Review: 8 min

Then group warm up all together: 60 sec row, 30 sec PVC pass thru, 20 sec TVWQ, 5 BB OHP, 5 BB push press, 5 jerks, 10 feet together air squats, 20 sec handstand hold

SOD

18 min to complete
3x3^ Strict OHP
3x2^ Push Press
3x1^ Jerk (split or push)

WOD

2 Rounds (22 min cap)
10 Muscle-ups (bar or ring) (Mod: 5-10 Ring dips or 4 x 3 ring swings to horizontal pull or 5 jumps to bar with pull to hip)
15 Clean & Jerks (155/105) (50+ 115/65)
20 Pistols (10/leg) (50+ single leg squat to bench/box)
25 ft. Handstand walk (Mod: 30 sec HS wall hold)