Gym WODs

Tuesday Jun 21, 2016

Upper body strength routine.

WOD warm up drills:
-Press/ push press/ split jerk, x3-5 reps
-Kip swings, x10
-Kettlebell swings, x5-8
-Dot drills, x4-6

Complete 3-4 rounds before the WOD.

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.

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.

Monday Jun 20, 2016

Lower body strength routine.

WOD warm up drills:
-Hang squat clean, x2-3
(OR hang power clean + front squat)
-Box jumps, x2-3
-Row 200/150m

Complete 3-4 rounds before WOD.

2:00 on/ 2:00 off, AMRAP:
2 hang squat cleans
10 box jumps, 30/24
Row

4 hang squat cleans
8 box jumps, 30/24
Row

6 hang squat cleans
6 box jumps, 30/24
Row

8 hang squat cleans
4 box jumps, 30/24
Row

10 hang squat cleans
2 box jumps, 30/24
Row

Score is total distance rowed across all five rounds. Make note of your weight.

2:00 on/ 2:00 off, AMRAP:
2 front squats
10 box jumps, 20/14
Row

4 front squats
8 box jumps, 20/14
Row

6 front squats
6 box jumps, 20/14
Row

8 front squats
4 box jumps, 20/14
Row

10 front squats
2 box jumps, 20/14
Row

Score is total distance across all five rounds. Make note of your weight.

Saturday Jun 18, 2016

In teams of two, complete a 25 minute AMRAP of:
50 walking lunges, total
40 push ups
30 calories, rowing
:20 L-sit

50 air squats
40 sit ups
30 pull ups
200 single unders

*each movement is listed as total reps, but the work can be split between partners however they see fit. One partner working at a time.

Run/ row/ jump 3:00
Upper & Lower body mobility
Full Free Range warm up

Three rounds through:
-Row 150/125m quickly
-Dumbbell/kettlebell snatch, x3-5
-Dot drills, x4-6
-Double under practice

FRD12 WOD #2 - "Luke"
3 rounds, at 100% effort:

Row 250m (@ your required 500m pace, see below)
8 DB/KB snatch
6 Burpees
8 DB/KB snatch
6 Burpees
8 DB/KB snatch
Jump ropes (see below)

Rest 6 minutes between rounds

Yellow: 2:15/2:30 row pace (1:07.5/ 1:15) with 100 single unders (DB snatch, 35/15)

Blue: 2:00/2:15 row pace (1:00/ 1:07.5) with 100 single unders (DB snatch, 45/25)

Green: 1:45/2:00 row pace (:52.5/ 1:00) with 30 double unders (DB snatch, 45/25)

Red: 1:35/1:50 row pace (:47.5/ :55) with 50 double unders (KB snatch, 24/16kg)

Black: 1:28/1:40 row pace (:44/ :50) with 50 double unders (KB snatch, 24/16kg)

Instructions: set the rower to 250m right before your round starts. Make sure you hit the appropriate pace for your band when you start each round.

Inspired by Luke's ability to push his intensity very hard and follow these efforts with tremendous recovery ability - I bring you "Luke." We are aiming to push you hard right out of the gates with the fast-paced row, followed by movements and reps that allow you to push hard throughout the round. Then we want to measure your ability to recover during your rest time and perform at or near the same intensity for the next two rounds.

Wednesday Jun 15, 2016

Upper body strength routine.

Plus WOD warm up:
-Hang dumbbell squat clean, x3-5
-Dumbbell renegade rows, x3-5 (one arm holding dumbbell - perform a push up, followed by a row)
-Handstand kick up practice
Complete 3-4 rounds before WOD.

Two rounds for time:
30 hang dumbbell squat cleans, 45/25, single arm
30ft handstand walk
30 renegade rows

*30 ball slams to be completed at some point each round

15 minute time cap.

Two rounds for time:
30 dumbbell lunges, total, 25/15 single arm
30ft seal walk
15 box push ups
15 ring rows

*30 ball slams to be completed at some point each round

15 minute time cap.

Two rounds for time:
30 hang dumbbell squat cleans, 45/25, one in each hand
30ft handstand walk
30 renegade rows - row both arms each rep

*30 GHD sit ups to be completed at some point each round.

15 minute time cap.

Tuesday Jun 14, 2016

Romanian deadlifts, up to working weight, x3-5
Kip swing, x8-10
Step ups, x5
Complete 3-4 rounds during/after your strength before WOD.

Lower body strength routine.

18 minute AMRAP:
10 deadlifts, 115/75
12 step ups, 24/20
8 toes to bar
Rest 1:00

18 minute AMRAP:
10 Romanian deadlifts, 75/55
12 step ups, 24/20
8 hanging knee raises
Rest 1:00

18 minute AMRAP:
10 deadlifts, 135/95
8 box jump overs, 24/20
8 toes to bar, unbroken
Rest 1:00

Monday Jun 13, 2016

Kip swing, x10
3-5 kettlebell push press, each arm, LIGHT
Dot drills, x4-6 each
Complete 3-4 rounds before the WOD.

Upper body strength routine.

Starting every 4:00, x4 rounds
Run 200m OR Row 250/200m
10 pull ups, unbroken
8 kettlebell push press, each arm, 20/12kg

Starting every 4:00, x4 rounds
Run 200m OR Row 250/200m
7 banded pull ups
7 kettlebell push press, each arm, 16/8kg

Starting every 4:00, x4 rounds
Run 200m OR Row 250/200m
5 L-pull ups
8 kettlebell push press, each arm, 24/16kg

Saturday Jun 11, 2016

In teams of 3, complete 3 rounds for time:
60 wall balls
90 double unders (3 singles for every double as a sub)
30 partner pull ups (OR 15 partner muscle ups)
Row 30 calories

30 minute time cap.

*Divide up the work however you see fit.

Friday Jun 10, 2016

Run/ row/ jump 3:00
Upper & Lower body mobility
Full Free Range warm up

WOD warm up drills:
Jog to Ash & back
Clean & Jerk, x2 - building up to working weight
Kip swing OR rope pin practice
*complete 3-4 rounds before WOD

Beginner WOD warm up drills:
Jog to Ash & back
Thruster, x3-5 - building up to working weight
Kip swing OR rope pin practice
*complete 3-4 rounds before WOD

FRD12 WOD #1 - "Free Ranger"

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.

The test-day Friday theme has been a hit here at the gym. Starting with the 2016 CrossFit Open WODs, then moving to completing some of the classic benchmark "girl WODs." Next up on is what we are calling the Free Range Dirty Dozen (FRD12). We will be completing these new FRD12 every Friday for the next twelve weeks. These WODs are challenging and are uniquely tied to our Band System.

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 Jun 08, 2016

Hang power snatch, x3 - LIGHT
Overhead squat, x3
Row 8/6 calories
*complete 2-3 rounds during warm up/ strength - before WOD

Beginner warm up drill(s):
Dumbbell hang power snatch, x3 each arm
Overhead squat, 45/35, x3
Row 8/6 calories

Advanced warm up drill(s):
Hang squat snatches, x2-3 LIGHT
Row 8/6

Lower body strength routine.

2:00 of work, followed by 2:00 of rest, x4 rounds for max calories
5 hang power snatches, 75/55
10 overhead squats
max calories rowing

2:00 of work, followed by 2:00 of rest, x4 rounds for max calories
5 dumbbell hang power snatches, each arm, 25/15
8 overhead squats, 45/35
max calories rowing

2:00 of work, followed by 2:00 of rest, x4 rounds for max calories
5 hang squat snatches, 115/75
5 overhead squats
max calories rowing