Gym WODs

Friday Jun 03, 2016

Lower body mobility circuit.

A1. Front squat, x3
A2. Kip swings OR handstand head-touches
A3. Upper body mobility drill
Complete 5 rounds over 15 minutes.

10 thrusters, 95/65
10 kettlebell swings, russian, 24/16
:15 chin-over hold
:20 handstand hold, against wall

10 front squats, 95/65
10 kettlebell swings, russian, 24/16
:15 chin-over hold
:20 handstand hold, against wall

10 push press/ jerks, 95/65
10 kettlebell swings, russian, 24/16
:15 chin-over hold
:20 handstand hold, against wall

Rest 2:00

Repeat.

15 minute time cap.

10 thrusters, 45/35
10 kettlebell swings, Russian, 16/8kg
:15 ring row hold
:20 push up plank

10 front squats, 45/35
10 kettlebell swings, Russian, 16/8kg
:15 ring row hold
:20 push up plank

10 push press, 45/35
10 kettlebell swings, Russian, 16/8kg
:15 ring row hold
:20 push up plank

Rest 2:00

Repeat.

15 minute time cap.

3 rounds of:
7 clusters, 115/75
10 kettlebell swings, russian, 28/20kg
:15 chin-over hold
:20 handstand hold, against wall

Rest 2:00

Repeat.

15 minute time cap.

Wednesday Jun 01, 2016

Upper body mobility circuit

A1. Bumper Turkish get up, x4
A2. Rope pin OR kip swing practice
A3. High knee jump ropes, x50 OR double under practice
Complete 4-5 rounds over 15 minutes.

6 rounds for time:
1 rope ascent
5 ring dips, strict
10 toes to bar
15 step ups, 24/20in.
25 double unders

15 minute time cap.

6 rounds for time:
2 rope lowers
8 push ups
8 knee raises
10 step ups
75 single unders

15 minute time cap.

6 rounds for time:
1 seated, legless rope ascent/standing legless ascent
5 ring dips on high rings
10 toes to ring, unbroken
15 step ups
25 double unders, unbroken

15 minute time cap.

Tuesday May 31, 2016

A1. Hang power clean, x2
A2. Push press, x2
A3. Row 150/100, FAST
A4. Samson stretch, :20 each way
Complete 4-6 rounds over 15 minutes.

15 minute AMRAP of:
3 hang power cleans, 95/65
3 push press
10 walking lunges, total, unweighted
15 sit ups
Row 300/250m

A1. Romanian deadlift, x7
A2. Medicine ball hang clean, x7
A3. Row 150/100m, FAST
Complete 4-6 rounds over 15 minutes.

Then,

15 minute AMRAP of:
Push press, x7, 45/35
Walking lunges, x14, total
Sit ups, x15
Row 300/250m

A1. Clean (power) & Jerk, x3 total
A2. Row 150/100m, FAST
A3. Samson stretch, :20 each way
Complete 4-6 rounds over 15 minutes

Then,

15 minute AMRAP of:
5 clean & jerks, 135/85
10 walking lunges, total, unweighted
15 sit ups
Row 300/250m

Monday May 30, 2016

10 minute, (abbreviated) standard warm up

For time:
1 mile run
100 pull ups
200 push ups
300 air squats
1 mile run

*partition the bodyweight reps as needed. These DO NOT need to be completed one movement at a time.

Scaled A:
Ash mill loop run
75 pull ups
150 push ups
200 air squats
Ash mill loop run

*partition the bodyweight reps as needed. These DO NOT need to be completed one movement at a time.

Scaled B:
Ash/Ellis loop run
50 pull ups
100 push ups
150 air squats
Ash/Ellis loop run

*partition the bodyweight reps as needed. These DO NOT need to be completed one movement at a time.

Movement scales (listed by difficulty):
Pull-up: banded pull up -> ring row
Push up: box push-up -> knee push ups
Air squats: air squats -> air squats ;)

Wear a weight vest or body armor for the run and/or the body weight elements.

Sunday May 29, 2016

Recovery WOD:

Wall stretch, 2:00 each leg, L/R

Elevated calf stretch, 2:00 each leg, L/R

Pec/shoulder stretch, 1:30 each arm, L/R

Three rounds through:
A1. Cuban rotation, x8
A2. Squat pushes, x8 each leg
No rest between sets

Row/ Air dyne 8:00 @ recovery pace

Saturday May 28, 2016

In teams of 4, complete the two rounds for time:

Row 2000m
200 sit ups

*team bumper carry - Ash/Ellis loop

While inside on the rower/sit-ups only two partners can work at a time. Switch/rotate any time you need. Once the rowing and sit ups are complete, everyone runs the Ash/Ellis loop, sharing the burden of carrying one bumper plate. Switch who is carrying any time.

Friday May 27, 2016

"CrossFit Total"

Find you 1RM for:
Back squat
Strict press
Deadlift
We will begin the WOD at 40 minutes into class, so use your warm up time wisely to make sure you find all three 1RMs.

5:00 kettlebell swing test
Complete as many American kettlebell swings as you can in 5:00
24/16kg

*These do NOT have to be completed unbroken (but can be ;) ).

5:00 kettlebell swing test
Complete as many Russian kettlebell swings as you can in 5:00
16/12kg

5:00 kettlebell SNATCH test
Complete as many kettlebell snatches as you can in 5:00
24/16kg

Thursday May 26, 2016

Wednesday May 25, 2016

A1. Dumbbell pressing Turkish get up, x1 each arm
A2. Straddle lift overs, x5 each leg
A3. Duck walk, x48ft
A4. High knee skips, x50
Complete 4 rounds over 15 minutes.

5 rounds for time of:
Dumbbell hang power clean + push press, x7 L arm, 45/25
Dumbbell hang power clean + push press, x7 R arm
Pistol, x10, alternating, total
200 single unders

5 rounds for time of:
Dumbbell lunge, x10 total, alternating, 25/15
Dumbbell push press, x7 each arm
Dumbbell squat, x7
150 single unders

5 rounds for time of:
Dumbbell hang power clean + jerk, x7 reps, dumbbell in each hand, 45/25
Pistol, x10, alternating, total
50 double unders

Tuesday May 24, 2016

A1. Romanian deadlift, x7 reps - light/medium weight
A2. Handstand kick ups, x6-8 reps
A3. Dot drills, x4-6 each leg
Complete 4-5 rounds over 15 minutes.

For time:
Run 400m OR Row 400/350m
25 pull ups
Handstand walk, x24ft (x3)

Run 400m OR Row 400/350m
20 pull ups
Handstand walk, x24ft (x2)

Run 400m OR Row 400/350m
15 pull ups
Handstand walk, x24ft (x1)

15 minute time cap.

For time:
Run 400m OR Row 400/350m
20 ring rows
Seal walk, x24ft (x3)

Run 400m OR Row 400/350m
15 ring rows
Seal walk, x24ft (x2)

Run 400m OR Row 400/350m
10 ring rows
Seal walk, x24ft (x1)

Three rounds or time:
Run 400m OR Row 400/350m
Ring muscle ups, x7
Handstand walk, x48ft