Gym WODs

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

Tuesday Jun 07, 2016

5-8 sumo deadlift high pulls
50 high knee skips
*complete 2-3 rounds during warm up/ strength - before WOD
Upper body strength routine.
Four rounds for time of:
200 single unders
12 handstand push ups
20 sumo deadlift high pulls, 24/16kg
Four rounds for time of:
150 single unders
12 push ups
20 sumo deadlift high pulls, 16/8kg
Four rounds for time of:
50 double unders
7 deficit, strict, HSPU, 45/25
20 sumo deadlift high pulls, 32/24kg

Monday Jun 06, 2016

3-5 dumbbell overhead walking lunges, each leg
3 burpees
5 hollow rocks

*complete 2-3 rounds during warm up/ strength - before WOD
Lower body strength routine
Complete the following for time:
50 dumbbell overhead walking lunges, total, 45/25
20 burpees
20 hollow rocks
15 burpees
15 hollow rocks
10 burpees
10 hollow rocks
50 dumbbell overhead walking lunges, total, 45/25

13 minute time cap.
Complete the following for time:

50 walking lunges, total, unweighted
15 burpees
15 sit ups
10 burpees
15 sit ups
5 burpees
15 sit ups
50 walking lunges, total

13 minute time cap.

Saturday Jun 04, 2016

In teams of 3, complete four rounds for time:

Row (distance established by team)
Seal walk, 48ft, x3
Med-ball side toss, 8ft, x30

*For rowing distances: each male = 350m, each female = 275m. (once the total distance is established, you can split up the work however you see fit)
**break up the reps/rowing however you see fit.

30 minute time cap.

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.