Gym WODs

Friday Sep 02, 2016

Skill work:
(4 rounds through)
Sumo deadlift high pull, x8
Push ups, x5
Pull ups, x5
Dislocates, x5
Double under practice, x20

Workout of the Day:
Starting every 10 minutes complete the following:

7 minute AMRAP of:
100 jump rope skips
10 box step ups, 24/20"
7 push ups, unbroken

3:00 rest

7 minute AMRAP of:
50 alternating feet jump rope skips
10 walking lunges, each leg
7 pull ups, unbroken

3:00 rest

7 minute AMRAP of:
30 double unders
10 sumo deadlift high pull, 24/16kg
15 sit ups

Last completed on August 3rd, 2015.

Compare rounds against last time, but score today in total reps (excluding the jump rope element).
17 reps each round for the first section,
27 reps for the second section
and 25 reps for the third.
Advanced WOD:
Starting every 10 minutes complete the following:

7 minute AMRAP of:
100 jump rope skips
5 box jump overs box step ups, 24/20"
7 ring dips

3:00 rest

7 minute AMRAP of:
50 alternating feet jump rope skips
10 walking lunges, each leg
7 pull ups, strict

3:00 rest

7 minute AMRAP of:
30 double unders
10 dumbbell squat snatch, total, 45/25
15 sit ups

Score in total reps (excluding the jump rope element).
12 reps each round on the first section
27 reps each round on the section section
25 reps each round on the third section

Wednesday Aug 31, 2016

Skill work:
(four rounds through)
Deadlift, x5
Push press, x5
Dot drills, x6
Row hard for :20
(How far can you row? Count the "roll")

Workout of the Day
Four rounds for time:
Row 500m/425 or Run 400m
Deadlift, x10 @ 60% of push press standard
Push press, x10
Toes to bar, x10

*alternate each round with the run or the row.

15 minute cap.

Tuesday Aug 30, 2016

Skill work:
Three rounds:
Hang power snatch, x3
Hang squat snatch, x3 with 45/35 lb. bar

Five rounds of:
Hang squat snatch, x3
Dislocates, x10
Lateral bar hops, x20

WOD 160820:
20 minute AMRAP of:
3 hang squat snatches @ 60% of power snatch
5 burpee over bar
10 sit ups
Rest 1:00

Beginner WOD:
sub 3 hang power snatches + overhead squat

Monday Aug 29, 2016

Skill work:
(Four rounds through)
Turkish get up, x3 each arm
Duck walk, x24ft
Kipping practice, x10:
-kip swing
-butterfly swings
-ring kip swings

WOD 160829:
From 0:00-3:00, perform 3 rounds of:
3 pull-ups
6 push-ups
9 squats
From 3:00-6:00, perform 3 rounds of:
4 pull-ups
8 push-ups
12 squats
From 6:00-9:00, perform 3 rounds of:
5 pull-ups
10 push-ups
15 squats
From 9:00-12:00, perform 3 rounds of:
6 pull-ups
12 push-ups
18 squats

Etc.

Continue for as long as possible until you cannot complete 3 rounds within the 3-minute window. Every 3 minutes add 1 additional pull-up, 2 additional push-ups and 3 additional squats.

Score as total reps.

From CrossFit.com on August 22, 2016.

Saturday Aug 27, 2016

In teams of three, complete the following.

50-40-30-20-10 reps of:
Rowing, calories
Push ups
(Rest)

Start one partner at each station (including rest). Once everyone completes their respective work, rotate as a group. Repeat until everyone has finished. There should be one person resting at all times.

Friday Aug 26, 2016

Deadlift, build up to 1 Rep max
(rep scheme, 5,5,3,3,2,1,1...1)

Four rounds of:
Power clean + push jerk, x2
Hang/ swing, :20
Dot drills, x6
*run to Ash & back twice during warm up.
"Free Ranger"
For time:
12 Clean & Jerks
3 Rope ascents
400m run (or row 400/350m)
9 Clean & Jerks
2 Rope ascents
400m run (or row 400/350m)
6 Clean & Jerks
1 Rope ascent
400m run (or row 400/350m)

*to be completed @ 60% of your power clean requirement on the band site.

Last completed on June 10th, 2016.
15 Thrusters 65/45
2 rope lowers
400m run (or row 400/350m)
12 Thrusters 65/45
2 rope lowers
400m run (or row 400/350m)
9 Thrusters 65/45
2 rope lowers
400m run (or row 400/350m)

Wednesday Aug 24, 2016

Back squat, build up to 1 Rep max
(rep scheme, 5,5,3,3,2,1,1...1)

Three rounds through:
Kip swing, x10
Kettlebell swings, x8-10 building up
Handstand kick ups, x10
18 minute AMRAP:
Kettlebell swing, American, 28/20kg, x10
Sit up, x15
Handstand walk, 20ft (5 mats)
Rest 1:00

Beginner:
Scale seal walk for handstand walk.
20/12kg kettlebell swing, Russian.

Tuesday Aug 23, 2016

Three sets of:
Hang power clean, x3
Hang squat clean, x3
*With 45/35 lb. bar working on speed under the bar.

Then,

Five rounds through:
Hang power clean, x3 building up to weight
Hang squat clean, x3
Dot drills, x6
Row 200/150m
Four rounds of 2:00 on, 2:00 off, max meters:

Hang squat clean, x3 @ 45% of front squat metric
Barbell lunge, x3 each leg
Box jump, x10 24/20 inch box
Row

Beginner:
Hang power clean, x5 @ 45/35 lb. bar.
Barbell lunge, x5 each leg

Monday Aug 22, 2016

Bench press, build to a 1 Rep Max
(rep scheme, 5,5,3,3,2,1,1...1)

Three rounds of:
Strict press, x3
Push press, x3
Push jerk, x3
Kip swing, x10
High knee skips, x50
Complete the following ladder for time:
12 split jerks, 95/65
7 pull ups
10 V-ups
100 single unders

9 push press
7 pull ups
10 V-ups
100 single unders

5 strict presses
7 pull ups
10 V-ups
100 single unders

9 push press
7 pull ups
10 V-ups
100 single unders

12 split jerks
7 pull ups
10 V-ups
100 single unders

15 minute time cap.

Last completed on June 21, 2016
Five rounds for time of:
10 push press, 45/35
8 jumping pull ups
10 V-ups
100 single unders

15 minute time cap.
Five rounds for time of:
5 split jerks @ 100% of your PRESS band standard
3 bar muscle ups
10 toes to bar unbroken from your last BMU
150 single unders

15 minute time cap.

Saturday Aug 20, 2016

Teams of 3-4, rip out the following for time:
50 pull ups, total
100 push ups, total
200 sit ups, total
300 walking lunges, total
2500m row

*every team MUST be co-ed.

**all teammates can be working simultaneously, except on the rowers.

***complete the WOD in order, moving to each station after completing the previous.