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WOD

  • Published in WOD

6/30/15

Mobility (5-7 Minutes)
Band work, Foam roller, PVC work
Run 400M or Row 500M
20 Wall Ball Shots, 20 DU's, 20 Sit Ups, 20 Push Ups,
Clean Barbell Work
"All Movements from top of the knee"
6 Down & Finish Shrugs
6 Clean Pulls
6 Power Cleans
6 Front Squats
6 Squat Cleans
6 Push Press
Clean Pull (3-3-3-3-3 Increasing to no more than WOD weight)
 
Cleaning Crew (Time)
4 Rounds
500M Row
15 Power Cleans (135,95)
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WOD

  • Published in WOD

6/29/15

Row 250M
 
Mobility (5-7 Minutes)
Band work, Foam roller, PVC work
DROM
Options:
High Knees, Butt-Kickers, Lunges
High Kicks, Side Shuffles, Swivel hips
Cherry Pickers, Crab Walks, Straight Leg Bear Crawls, Duck Walks, Wheel Barrels
Back Squat (10-10-10)
Make sure you rest adequately to establish this 10 rep max for today.
Any and Every (Time)
 
25 Walking Lunges
20 Pull-Ups
50 Box Jumps, 20 inches
20 DU's
25 Supermans
20 Knees-to-Elbows
30 KB Swings (53, 35)
30 Sit-Ups
20 Hang Squat Cleans (35, 25 KB or DB)
25 Box Dips @ 20 inches
30 WB Shots (20,14)
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WOD

  • Published in WOD

6/27/15

Mobility (5-7 Minutes)
Band work, Foam roller, PVC work
Run 400M or Row 500M
 
Coach's Choice
 
Metcon (Time)
Buy In: 2000M Row Split
50-40-30-20-10 reps for time of:
Power Clean, 105/65
Box Jump Overs, 24/20
Push Press, 105/65
KB Swings 53/35
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WOD

  • Published in WOD

6/26/15

This is a 21 Minute running clock..

The first Benchmark score for lbs is the average weight of both snatches from 15.2A.

15.2B will be recorded in the 2nd Benchmark score with reps.

Row 250M
Mobility and Stretching
Burgener Warm Up Only
1. Down & Finish Pulls
2. Elbows High & Outside
3. Muscle Snatch
4. Snatch Lands (2, 4, 6 inches)
5. Snatch Drops in the pocket
Coach's Choice
Work on Power Snatches, Full Snatches, and the movements below.
MRM: The Granite Games 15.2A (Weight)
Part 1 (0:00-6:00)
6 Minute AMRAP
1-Rep Max Snatch

15.2B – (6:01-14:00)
8 Minute AMRAP
30 Double Unders
15 Chest-to-Bar Pull-ups
30 Double Unders
15 Toes-to-Bar

15.2A – Part 2 (14:01-20:00)
6 Minute AMRAP
1-Rep Max Snatch

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WOD

  • Published in WOD

6/25/15

Thu June 25, 2015 Community
**We have YOGA on SUNDAYS at 10AM!
 
 
Mobility
PVC Pass Through and Around Worlds Foam Work Lacross Ball Band Work
Row 500M
15 Jumping Squats 30 Hollow Rocks 15 Push Ups 30 Supermans
then.....
Barbell Work from the ground: 20 Push Press 20 Tempo Front Squats  33x1 20 Tempo Straight Leg Deadlifts 31x1
Front Squat (4x6 Increasing weight)
 
Metcon (AMRAP - Rounds and Reps)
21 Minute AMRAP 15 Cals on the row 9 Wall Ball Shots (20, 14)
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WOD

  • Published in WOD

6/24/15

Coach's Choice
 
RM2: Burgener Warm Up Only
1. Down & Finish Pulls
2. Elbows High & Outside
3. Muscle Snatch
4. Snatch Lands (2, 4, 6 inches)
5. Snatch Drops in the pocket
RM2: Snatch Grip Lift Offs (Use 3-3-3-3 to measure heavy 3.)
Snatch Grip lift to the knee then release to the floor
Technique work with Increasing weight but does not have to be touch and go reps.
RM2: Back Squat (Measure your heavy)
3×5 at 75%
2×2 at 80%
then work up to a heavy
RM2: Metcon (Time)
3 Rounds for total time (using the 2nd fire hydrant path)
400M Run
2 Min Rest
200M Run
1 Min Rest
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WOD

  • Published in WOD

6/23/15

Stretching
Band Work
Pass Throughs PVC
OHS w/ PVC
Around the Worlds PVC
Run 400M or Row 500M
20 Wall Ball Shots (UCW)
20 KB Swings (UCW)
20 Double Unders
Barbara (Time)
Five Rounds for time:  
20 Pull-ups 
30 Push-ups   
40 Sit-ups  
50 Squats  
*3-minute rest after each round*
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WOD

  • Published in WOD

6/22/15

Run 400M or Row 500M
Stretching & Mobility
Clean Barbell Work
"All Movements from top of the knee"
6 Down & Finish Shrugs
6 Clean Pulls
6 Power Cleans
6 Front Squats
6 Squat Cleans
6 Push Press
Hang Squat Clean (10 Minutes to Increase to workout weight)
CFPR
 
3 Rounds
2 Hang Squat Cleans @ workout weight
4 Bar Facing Burpees
**Half Speed on these rounds!
The Granite Games 15.1 (AMRAP - Reps)
10 Minute AMRAP
5 Hang Squat Cleans (155/105)
7 Bar Facing Burpees
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WOD

  • Published in WOD

6/19/15

Mobility
Stretching with bands & Foam rollers
DROM
FOCUS: Hips, Hamstrings
2x10 Wall Ball Squat Therapy
 
Front Rack Lunge (5x3)
5 Sets of 3 on each leg moderate increase
Metcon (Time)
For time:
Row 1,000 meters
50 wall-ball shots, (20, 14)
Row 500 meters
35 wall-ball shots, (20, 14)
Row 250 meters
20 wall-ball shots, (20, 14)
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WOD

  • Published in WOD

6/18/15

Run 400M or Row 500M
 
WU: The CrossFit Warm-up
3 rounds of 10-15 reps of:  
Samson Stretch (15-30 seconds)
Overhead Squat with PVC  
Sit-ups  
Back-extensions  
Pull-ups  
Dips
3RNDS: Metcon (Time)
Row (250M,150M)
20 KB Swings (53,35)
30 FT Walking Lunges w/ Goblet KB Hold
60 Second Wall Sit w/ arms out

At 10 Minutes then.....

FT: Metcon (Time)
50 Hollow Flutter Kicks
50 Double Unders
50 Superman
50 Hollow Flutter Kicks
50 Jumping Jacks

50 Double Unders = 150 Singles

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