Gym WODs

Wednesday Aug 28, 2019

Every 4:00 x4 rounds:
Each arm:
5 DB Press
5 DB Push Press
5 DB Push Jerk

8/8 DB Bent Over Row

Between sets:
5/5 Handstand Kick Ups
Row 1:00
Four rounds for time:

Row 300/250m
15 Dumbbell Jerks
40 FT Handstand Walk

Perform Jerks with a single Dumbbell.

Repeat from 8/7.

Aim to go heavier on DB Jerks by adding weight to a single DB or moving to 2x DBs with a heavier total load.

Can you still beat your old time?

Tuesday Aug 27, 2019

(Every 4:00 x4 rounds)
Front Squat, x3
Vertical Jump, x3-5

:03 Lower, :03 Pause, Explode up

*Add 2.5 - 5 LBS to last session.

Between sets:
10 Kip Swings
3-5 Toes to Bar
5-10 Push Ups
For time:
50 Push Ups
50 Box Step Ups
50 Toes to Bar

Partition the reps however you like.

Every 50 reps, stop and complete 35 Air Squats.

Finish with 35 Air Squats.

Monday Aug 26, 2019

Every 3:30 x5 rounds:
1-3 Rope Climbs
3-5 Dips
3-5 DB Thrusters

*Hang/ Foam Roll Lats w/ remaining time.
10 rounds for reps of:

30 seconds of burpees
Rest 30 seconds
30 seconds of dumbbell thrusters
Rest 30 seconds

Men use 45 LBS
Women use 30 LBS

Set a target number of reps for each movement and aim to keep it consistent throughout the WOD.

This is a great WOD for 'normalizing' these two challenging movements.

Especially in preparation for the 2020 CF Open!

We will repeat this one in a month.

Saturday Aug 24, 2019

9:00AM WOD:
Every 1:30 x5 rounds:
2 Hang Snatch Shrugs + 2 Hang Power Snatches

Every 1:30 x5 rounds:
2 Hang Power Snatches

10 minute EMOM:
5 drills x2 cycles
1:00 Pigeon L-leg
1:00 Pigeon R-leg
1:00 DownToUpDog
1:00 Wide Stance Good mornings + hold
1:00 Wide Stance Rotations
10 AM Workout of the Day:
"Down and Back Chipper"
800-m run
30 HSPUs
30 DB thrusters
30 box jump-overs
30 power cleans
30 box jump-overs
30 DB thrusters
30 HSPUs
800-m run

Men use: 45 LBS Dumbbell, 115 LBS Bar
Women use: 30 LBS Dumbbell, 75 LBS Bar

Team Variation:
Same standards and reps, split the 30s between the two teammates. Run the 800ms together.

Friday Aug 23, 2019

Every 4:00 x 4 rounds:
Press, max reps
Push Press, max reps
Push Jerk, max reps
8/8 Dumbbell Bent Over Rows

Run, row, or jump rope 1:00 after each round.

Press for max reps, then without putting the bar down, complete max push press reps, then, max jerks.

Keep the integrity of the movements high.
For time:
500m Row
400m Run
300 Single Unders
200m Farmers Carry, HEAVY
100 Double Unders

Can you go sub 10?

Thursday Aug 22, 2019

Every 4:00 x4 rounds:
1-3 Rope Climbs
3-5 Dips

Practice between rounds:
10 Dead Bugs
10 KB Good Mornings, snappy!
Five rounds, 3:00 of work, 1:00 rest, AMRAP:

3-5 Pull Ups
15 Kettlebell Swings
:30 Plank Hold

Pick the hardest variation of a pull up that you can consistently complete 3-5 reps.

Keep the same rep count throughout WOD.

Your score is the total number of pull ups.

Pick up where you leave off each round.

Wednesday Aug 21, 2019

Every 5:00 x3 rounds:

3 Front Squats
3-5 Vertical Jumps
Foam Roll Lats
3-5 Handstand Push Ups

Front Squats @ 33X1 tempo
18 minute AMRAP:
5 Back Squats
10 Handstand Push Ups
300 Single Unders
5 Back Squats
10 Handstand Push Ups
500/ 425m Row

Back Squat at your Front Squat weight from Strength.

Back Squats come out of the rack.

Tuesday Aug 20, 2019

(10 minutes)
2 Hang Clean Shrugs + Hang Power Cleans
2 Front Squats
3/3 Scales
Every 1:30 x5 rounds:
2 Hang Clean Shrugs + Hang Power Cleans

Every 1:30 x5 rounds:
2 Hang Power Cleans

7 rounds for time:
20 FT Walking Lunge in as few steps as possible.

Perform :05 L-sit for every step after each round.

(Ex: 6 lunges = :30 L-sit)

Monday Aug 19, 2019

Every 3:00 x6 rounds:

Rounds 1,3,5:
3 Dumbbell Power Clean
3 Dumbbell Push Press
1 Dumbbell Jerks
Foam Roll Lats

Rounds 2,4,6:
3/3 Dumbbell Snatches
5/5 Dumbbell Bent Over Row
10 Kip Swings
1-3 Muscle Ups
Qualifying WOD #1 is inspired by the final event from this year’s CrossFit Games - with a dumbbell twist.

Be sure to read the details below carefully when considering which variation to attempt.


“Dumbbell Standard v1”

For time:
30 Dumbbell Clean & Jerks
30 Bar Muscle Ups
30 Dumbbell Snatches

Men: 45 LBS Dumbbells
Women: 30 LBS Dumbbells

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“Dumbbell Standard v2”

For time:
30 Dumbbell Clean & Jerks
30 Chest to Bar Pull-Ups
30 Dumbbell Snatches

Men: 35 LBS Dumbbells
Women: 25 LBS Dumbbells

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“Dumbbell Standard v3”

For time:
30 Dumbbell Clean & Jerks
30 Pull-Ups
30 Dumbbell Snatches

Men: 35 LBS Dumbbells
Women: 25 LBS Dumbbells

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“Dumbbell Standard v4”

For time:
30 Dumbbell Clean & Jerks
30 Jumping Chest to Bar
30 Dumbbell Snatches

Men: 35 LBS Dumbbells
Women: 25 LBS Dumbbells

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WOD DETAILS:

There is a 15-minute time cap.
Clean & Jerks are performed with 2x Dumbbells and are TOTAL reps.
Snatches are performed with 1x Dumbbell and are reps EACH ARM.
All Dumbbell reps come from the floor.
Scoring will be total time to completion.
The ranking will depend on the variation of the WOD that you choose.

(Version 1 automatically ranks above the fastest score for version 2).



You MUST be able to complete half of the prescribed reps in order to meet the minimum scoring requirement.



(ie. 15 Bar MU to do v1, 15 CTB to do v2, etc).

Saturday Aug 17, 2019

10 AM WOD Drills/ Strength:
(12 minutes)
10 Scapular Pull Ups
6 single-arm dumbbell hang split snatches
6 single-arm dumbbell hang clean and split jerks
20 Double Unders
9:00AM WOD Strength (BAS):
Every 4:00 x5 rounds:

1-3 Rope Climbs
3-5 Dips
3/3 Scales
8/8 4-point stretch

9:00AM Auxiliary Work:
Every 5:00 x3 rounds:

1:00 Prayer Stretch
:30-60 Wall Facing Handstand
8 DB Cuban Rotations
8 DB Lateral Raises

This will open up the shoulders for handstand development, but also will help a ton for the 10 AM WOD.
"Split Triplet"
5 rounds for time of:

1 pegboard ascent
100 double-unders
10 single-arm dumbbell hang split snatches
10 single-arm dumbbell hang clean and split jerks

-

"Partner Split Triplet"
6 rounds for time of:

1 pegboard ascent, each
50 Double Unders, each
10 single-arm dumbbell hang split snatches
10 single-arm dumbbell hang clean and split jerks

Partners alternate who does the snatches/ c&j each round.

Ex: Partner A completes 10 DB SN, Partner B complete 10 C&J, then next round the switch.

-

Men use 45 LBS DB
Women use 30 LBS DB

Athletes must alternate arms on each rep of the hang snatch.

Time cap: 20 minutes