Gym WODs

Thursday Jan 05, 2017

Complete 2-3 rounds with an empty bar.
A1. High hang power snatch (thighs), x3
A2. Hang power snatch (knees), x3
A3. Power snatch (shins), x3

With a continuously running 1:15 timer:

Complete 4 rounds with 40% of power snatch.
B1. Hang power snatch, x2
B2. Power snatch (from the floor), x2

Complete 10 rounds adding weight every other round.
C. Power snatch (from the floor), x2

Aux strength:
B1. Back extensions, light weight added, x8
B2. Strict toes to bar, x8
B3. Bent over row, x8
(Complete 3 rounds)

(Take 12 minutes)
Row 200/150m

5 reps each, building up weight:
barbell lunge
push press
deadlift

Starting every 5:00, x4 rounds:
Farmers carry, 200 feet
10 barbell lunges, total @ 60% push press metric
15 push press
20 deadlifts

*score is total time added from all 4 rounds.

Tuesday Jan 03, 2017

Skill work
WOD

(Take 12 minutes)
Bench press, x5
Kip swing, x10
Dot drills, x6

For time:
50 push-pull reps*, total
Run Ash/ Ellis loop twice
50 push-pull reps*, total

Push-pull moves:
Bench @ 55% of bench press metric
Strict pull ups

*complete a total of 50 reps each round, divided between these two movements as you see fit.

Monday Jan 02, 2017

Skill work
WOD

Take 10 minutes to build to back squat weight.

Between working sets:
-Complete 50-75 high knee single unders

Every 3:00 complete:
Back squat, 5x5
(same weight on each set)

Rest 3:00 then,

10-8-6-4-2 reps for time:
Bent over row @ 45% of front squat metric
Front squat

*complete 10 hollow rocks and 100 single unders after each set.

Saturday Dec 31, 2016

Repeat WOD from 7/30.

In teams of three.

30-20-10 reps for time:

Thrusters, 45/35
Ball slams
Push ups
Rowing, calories
Toes to bar

Each round the TEAM must complete the required numbers of reps for each person.

Example: in the round of 30s, with 3 teammates, your team is required to complete 90 total reps of each move.

How your team divvies up the work is your strategy.

Once all the work for a movement is complete, rotate as a group.

Start anywhere and rotate in order.

Friday Dec 30, 2016

Skill work
WOD

(Complete 4-5 rounds over 15 minutes)
Deadlift, x7
Wall balls, x7
Handstand kick ups, x7
Row 7 calories

13 minute AMRAP of:
25 deadlifts @ 45% of deadlift metric
25 wall balls
25 calorie row
15 handstand push ups

OR

"CrossFit Open WOD 16.4"
13 minute AMRAP of:
55 deadlifts, 225/155
55 wall balls
55 calorie row
55 handstand push ups

Thursday Dec 29, 2016

With a continuously running 1:15 timer:

Complete 3 rounds with an empty bar.
A1. High hang power clean (thighs), x3
A2. Hang power clean (knees), x3
A3. Power clean (shins), x3
Every 1:00 with empty bar

Complete 4 rounds with 40% of power clean.
B1. Hang power clean, x2
B2. Power clean (from the floor), x2

Complete 10 rounds adding weight every other round.
C. Power clean (from the floor), x2

Aux strength:
D1. Good mornings, x8 (light)
D2. Strict toes to bar, x8
D3. Bent over row, x8
(Complete 3 rounds)

Wednesday Dec 28, 2016

Skill work
WOD

(Take 10 minutes)
Build up to back squat weight

As needed between squats:
-duck walk, x12ft
-row 200m

Every 3:00 complete:
Back squat, 5x5
(same weight on each set)

Rest 3:00 then,

For time:
Row 600/500m
20 burpees
50 double unders

Bang. Bang. Bang. Fast!

Tuesday Dec 27, 2016

Skill work
WOD

(Complete 6-8 rounds over 15 minutes)
-hang power snatch, x3
-kip swings, x8
-double unders, x15

Work for 2:30, rest for 1:30, x4 rounds
Hang power snatch, x5
(@ 70% of power snatch metric)
Toes to bar, x7
Double under, x30

Monday Dec 26, 2016

Skill work
WOD

(Complete 4 rounds over 15 minutes)
Turkish get ups, x2 each arm
Kettlebell swings, x8
Kip swings, x10
Dot drills, x6

15 minute AMRAP:
Run 400m
15 pull ups
50 air squats
15 kettlebell swings, 24/16, American
50 sit ups

131 reps per round - run counts as 1 rep ;-). Earn it!!