Blog

9/11/2021 – WOD

Conditioning
For Time w/ a Partner
20/40/60/80/100 Cal Assault Bike (F: 16/32/48/64/80)
15/30/45/60/75 Double Dutch Burpees
10/20/30/40/50 Power Snatches
*M = 165/165/135/135/95#  *F= 105/105/85/85/65

WOD Notes: You will divide the reps with a partner however you want. Goal is sub 35 minutes. PS should be quick singles for the first 2 rounds, then you should be able to touch n go a few on the 3rd/4th or do quick singles. 5th round should feel light to where you can do 5 in a row. 

9/9/2021 – WOD

Strength
a) Shoulder Press – 5×5 @ 80%+ (try to hit heaviest set on #4)
b) Good Mornings – 5×8 (try to work up to 2 heavy sets)
—Superset a/b every 3 minutes. Use same barbell & adjust weight

Conditioning
15 Min AMRAP
10 (Front Squat + Thruster) 135/95#
20 T2B
25/20 Cal Ski

WOD Notes: Goal is 3+ rds. You should be able to do 3-5 reps in a row of the complex as you get tired in later rounds. T2B sub = weighted sit-ups, T2R, or leg raises on bench. 

9/8/2021 – WOD

Strength
Clean Grip DL + Full Clean + Hang Clean + Jerk – 7 Sets: 1 Every 90 Sec
—Start @ 70% & work up to a heavy complex. Touch n go is preferred but not required.

Conditioning
3 RFT – “Christine”
500/400m Row
12 Deadlifts (bodyweight)
21 Box Jumps 24/20″

WOD Notes: Goal is 10-15 min. You should be able to do 7+ reps w/ the DL weight you choose. You should be able to stay with 20 sec of your all time 500m row time in this WOD. 

Assistance
a) GHD Sit-ups – 10×10 (rest 15 sec between)
b) Landmine Rows – 4×10 (each arm – heavy)

9/7/2021 – WOD

Strength
a) Back Squat – 5×5 (2 Pause + 3 Normal) @ 75%+ *heavier than last wk
b) DB Bicep Curls – 5×10
c) DB Skull Crushers – 5×10
—Superset a/b every 3:30 minutes. DB BC/SC should feel heavy for 10.

Conditioning
4 RFT
800m Run
—rest 2 minutes between

WOD Notes: Finish each 800m in less than 4:30. Focus on trying to negative split each 800m (go faster with each one). Score will be recorded in total time minus 6 min of rest. 

Assistance
a) Weighted Plank – 10 Sets: 30 Sec on / 30 Sec off
b) Banded TKE – 4×20 Reps each leg (heavy band)
—Anchor band around upright w/ tension & extend knee. Point of this exercise is to strengthen tendons around knee.

9/6/2021 – WOD

Conditioning
“Nickman” – 10 RFT w/ a Partner
200m DB Farmer Carry
10 Weighted Pull-ups (35/25#)
20 Alternating DB Power Snatches (55/35#)  RX+ = 70/50#
—Men use one 55# & one 35# DB. Women use one 35# & one 25# DB for FC

WOD Notes: Goal is sub 35 min. Complete the FC in less than 1:30. Use the same DB weight for FC & DB Snatches. You will do the FC at the same time & carry one DB. You will then come in and split up the work as needed. The FC will be to the “Cantel” Sign & back in. Make PU challenging for 5 reps each & DB Snatches heavy for 10 reps each.

9/4/2021 – WOD

Conditioning
30 Min Clock
50 Deadlifts 275/185# (65%)
50 Overhead Squats 135/95#
100/80 Cal Ski
40 Deadlifts 315/205# (70%)
40 Overhead Squats 155/105#
80/65 Cal Ski
30 Deadlifts 345/225# (75%)
30 Overhead Squats 185/125#
60/50 Cal Ski
***Max Cal Assault Bike in remaining time

WOD Notes: This is not a CAP WOD. Goal is to have about 5 min on the bike at the end. You should be able to touch n go 10 reps at a time on the first bar, 5 reps at a time on the 2nd & 3rd bar. You may do quick singles if necessary. OHS sub = FS. You should be able to do 10 reps at a time on the first 2 bars. 

9/2/2021 – WOD

Strength
a) Barbell Hip Thrusts – 5×10 (pause top of each rep – heavy!)
b) DB Incline Bench Press – 5×8 (load 2 45’s under one end of bench)
—superset a/b every 3 minutes 

Conditioning
15 Min AMRAP
25 T2B
50 Burpees
75 Wall Balls 20/14# to 10ft

WOD Notes: Goal is 1.5-2 rounds. Complete T2B in 5 sets or less. Complete WB in 6 sets or less. T2b sub = V-ups or weighted leg raises. Find a pace and stick to it on the burpees and wall balls.

Assistance
a) L-sit Tapovers – 5×12
b) Hip Adduction (rower seat) – 3×10 each leg

9/1/2021 – WOD

Strength
Snatch Grip DL + Full Snatch + Hang Snatch – 7 Sets: 1 Every 90 Sec
—Start @ 70% & work up to a heavy complex. Touch n go is preferred but not required.

Conditioning
12 Min AMRAP
2 Power Snatches 155/105#
4 Power Cleans 155/105#
40 Double Unders  (*was supposed to be 60)

WOD Notes: Goal is complete 7+ rounds. If you’re proficient at DU you should be 10+ rds. Weight should feel moderate to where you can keep moving the whole time and move with good technique. You can either do quick singles or touch n go some of the reps. DU sub = 20-25 DU, 60 Singles, 20 lateral bar hops, or 80ft versa.

Assistance
a) GHD Sit-ups – 4×25 (sub: weighted sit-ups)
b) Landmine Rows – 4×10 (each arm – use barbell attachment)

8/31/2021 – WOD

Strength
a) Back Squat – 5×6 (3 Pause + 3 Normal) @ 75%+
b) DB T-Out + T-In DB Raises – 4×10 (its a lateral + front raise)
—Superset a/b every 3 minutes

Conditioning
5 RFT
400m Run
4 Rope Climbs (1 Legless + 3 w/ legs) 15ft

WOD Notes: Day 2 of CAP Programming. Goal is 13-20 min. Spend no more than 2 min on any of the 400m runs. Spend no more than 1:30 performing the rope climbs each rd. RC sub = 3/rd, 5 up/downs per rd, or 1:00 ring row climb. 

Assistance
a) 30 Sec Flutter Kicks + 30 Sec Hollow Hold – 4 Sets
b) 10 DB Bicep Curls + 50ft gun walk – 4 Sets

8/30/2021 – WOD

Strength
a) Push Press – 5×5 @ 80%+ (try to hit heaviest set on #4)
b) Good Mornings – 5×10 (try to work up to 2 heavy sets)
—Superset a/b every 3 minutes. Use same barbell & adjust weight

Conditioning
For Time
10 Muscle-ups or 20 C2B Pull-ups
100 Air Squats
10 Muscle-ups or 20 C2B Pull-ups
100/75 Cal Row

WOD Notes: Today is the first day of the CAP (CrossFit Affiliate Programming). We will try to follow this for at least 2 weeks (even though I mentioned in email that we would do the entire month of Sept). Goal is 10-15 minutes on this WOD. Should be able to finish row in under 6 minutes. C2B sub = chin over bar or banded pu. Do not scale reps on this WOD! 

Assistance
a) Weighted Plank – 1 Min on / 1 Min off x 5 Sets
b) Banded Tricep Extensions – 4×20-25