Gym WODs

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

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

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

Monday May 23, 2016

A1. Power snatch, x2
A2. Overhead squat, x2
A3. Dislocates, x8
A4. Row 150/125m
Complete 4-5 rounds over 13 minutes.

3:00 on/ 1:00 off, x5 rounds for an AMRAP:
3 power snatches, 95/55
5 overhead squats
7 push ups
11 sit ups
13 walking lunges, total

3:00 on/ 1:00 off, x5 rounds for an AMRAP:
5 overhead squats, 45/25
7 box push ups
11 sit ups
13 walking lunges, total

3:00 on/ 1:00 off, x5 rounds for an AMRAP:
5 squat snatches, 115/65
7 push ups
11 sit ups
13 walking lunges, total

Sunday May 22, 2016

RECOVERY WOD:
Two rounds through:
Inch worm, x48ft
Duck walk, x48ft
Bear crawl, x48ft

Jump rope, 3:00

Hang, total of 1:00

Pec shoulder stretch, 1:30 each arm

Tea cups, x5 each way, each arm

Saturday May 21, 2016

In teams of 3, complete 3 rounds for time:
Ash/Ellis run
45 wall balls, alternating every 5 reps
45 partner pull ups, strict, alternating every 5 reps
45 ball slams, alternating every 5 reps

30 minute time cap.

Friday May 20, 2016

A1. Romanian deadlift, x7
A2. Handstand hold, :20
A3. Side to side swings, x10
Complete 4 rounds over 10 minutes

Then, spend 3-5 minutes building up to the weight you will use for the WOD.

"Diane"
21-15-9 reps for time of:
Deadlift, 225/155
Handstand push ups

Cool down:
Jefferson curls (light weight), x10 + :10 hold on last rep
Pigeon pose, 2:00 Left leg
Jefferson curls, x10 + :10 hold on last rep
Pigeon pose, 2:00 Right leg
Jefferson curls, x10 + :10 hold on last rep

Four rounds for time of:
10 romanian deadlifts, 95/55
7 box handstand push ups

Thursday May 19, 2016

RECOVERY WOD:
Two rounds through:
Inch worm, x48ft
Duck walk, x48ft
Bear crawl, x48ft

Jump rope, 3:00

Hang, total of 1:00

Pec shoulder stretch, 1:30 each arm

Tea cups, x5 each way, each arm

Wednesday May 18, 2016

A1. Hang clean, x3 - TECHNIQUE WEIGHT - aiming to catch in a low(er) squat position
A2. Push press, x5
A3. Row 200/150m
Complete 4-6 rounds over 15 minutes

15 minute AMRAP of:
Row 300/250m
Push press, x10, 75/45
Box step ups, x15
Sit ups, x20

A1. Romanian deadlift, x8
A2. Medicine ball hang clean, x8
A3. Push press, x5
A4. Row 200/150m
Complete 4-6 rounds over 15 minutes

Then,

15 minute AMRAP of:
Row 300/250m
Push press, x10, 45/35
Box step ups, x15
Sit ups, x20

15 minute AMRAP of:
Row 300/250m
Shoulder to overhead, 135/85, x10
Box jump overs, x10
Toes to bar, unbroken, x10