Gym WODs

Friday Sep 09, 2016

Skill work:
(Complete 4 rounds)
Overhead squat, x5 from the floor
Dislocates, x10
Kip swing practice, x10
Row 8 calories

Workout of the Day:
21-15-9 reps for time of:
Overhead squats, 95/65
Row, calories (17-12-7)
Toes to bar

Repeat WOD from November 18, 2015.

Beginner:
Overhead squats 45/35
Knee raises

Advanced:
Overhead squats, 115/75
Toes to bar unbroken

Wednesday Sep 07, 2016

Skill work:
(Take 10 minutes)
Back squat, x5 up to working weight
Kettlebell swings, x8
Double under practice, x15

Workout of the Day:

Take 10 minutes to complete:

Back squat, 10-10-10
(same weight for all 3 sets)

Then @ 10:00 begin,

10 minute AMRAP of:
5 chin ups, strict
10 hollow rocks
15 kettlebell swings, American, 24/16
30 double unders

Beginner:
Sub banded chin up
100 single unders

Advanced:
Sub 2/1 strict muscle ups for chin ups

Tuesday Sep 06, 2016

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

Five rounds of:
Hang squat clean, x3 up to working weight
Handstand kick ups, x10
Row 8 calories

Workout of the Day:
For time:
10-8-6-4-2 reps of:
Hang squat cleans @ 55% of power clean
Handstand push ups

20-16-12-8-4 calories:
Rowing

Beginner WOD:
Power cleans + front squat, 45/35
Box handstand push ups

Advanced WOD:
Deficit HSPU, 45/25, strict

Monday Sep 05, 2016

Workout of the day
In teams of 4, competing with one another:

Three rounds of:

Partner A: Run around the building
Partner B: Hold a plank position
Partner C: Complete the AMRAP
Partner D: Rest.

AMRAP:
10 DB push press, each arm
10 DB walking lunge, each leg
10 DB snatch, each arm
10 DB thruster

(total of 70 reps each round).

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)