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4/14/2020 – WOD

Warm-up
-2 Min Cardio (Row, Bike, Run, Ski) – Build to fast pace by the end
-10 Burpees (no jump)
-30 Jump Jacks
-10 Weighted Lunges + 4 steps spiderman lunge (hold bottom + Stretch)
-30 sec pigeon stretch each leg
-30 sec calf stretch each side
-8 Goblet Squats + 8 Push Presses + 8 Thrusters
-30 sec sprint on any cardio machine

Strength
a) Back Squat – 5×3 @ 85%+
b) One Arm High Pulls – 5×8 (each arm)
—Superset a/b every 3 minutes

Conditioning
12 Min AMRAP Ladder
2 DB Hang Cleans 50/35#
2 T2B
2 Thrusters 115/75#
4 DB Hang Cleans 50/35#
4 T2B
4 Thrusters 115/75#
*Increase each round by 2 reps & follow pattern until 12 min is up

WOD Notes: If you don’t have a barbell, you will use same DB weights for the thrusters. If you only have 1 DB, you will do 2R + 2L for round 1 of Hang Cleans & Thrusters. T2B sub = weighted sit-ups w/ DB behind head (light DB) or weight on upper chest. Goal is to get to the round of 14+. 

4/13/2020 – WOD

Zoom 6am Class Link – https://us04web.zoom.us/j/75131380194?pwd=WEpVdDZXeXRRam8rVzJDUThmeHZsUT09

Warm-up
-2 Min Cardio (Row, Bike, Run, Ski) – Build to fast pace by the end
-12 Single Leg RDL (6R+6L)
-16 Single Arm Swings (8R+8L)
-10 Burpees (no jump)
-30 Jump Jacks
-20 Single Leg Glute Bridges (10R+10L)
-20 Sec Hollow Hold
-30 Sec Moderate Cardio Sprint

Strength
a) Deadlift – 6×3 @ 77-82% (use a little heavier than last wk)
b) Hollow Rocks – 5×30-45 sec
—Superset a/b every 2:30 minutes

Conditioning
Support Your Local Box Fundraiser WOD #2 – For Time:
100 double-unders
21 burpees
75 double-unders
15 burpees
50 double-unders
9 burpees
—rest 2 minutes
100 KB/DB Swings For Time

WOD Notes: This WOD is designated to be quick (5-7 minutes), so push the intensity & don’t save your energy for the swings at the end! DU scale = 50/35/20 Jumping Jacks by round or 1/2 the amount of DU. If you don’t have a KB you can do one arm DB swings where you switch arms every 5-10 reps. Record time for WOD + 100 Swings. Try to get KB above eye level for the swings!

4/11/2020 – WOD

Conditioning (Barbell & 2 DB Version)
2 RFT
25 DB Bench Press 70/40#’s (heaviest you have)
Run 200m
15 Power Cleans 185/125# OR 25 DB Cleans (heavy)
Run 200m
25 Strict Pull-ups OR 25 Towel PU through door/ 50 Gorilla Rows
Run 200m
15 Power Snatches 135/95# OR 25 (2) Arm DB Snatches
Run 200m
25 Overhead Squats 135/95#  OR 25 DB Squats (on shoulders)
Run 200m

WOD Notes: If you only have (1) DB, it’s 50 DB BP + 40 DB Cleans (20R+20L) & 40 DB one arm snatches alternating & 50 squats w/ (1) DB in front rack. If you have a barbell & your OH mobility is poor, you may sub front squats. DB Bench should be done in 1-2 sets. Strict PU – can be quick singles the whole time or link 2-4 at a time. PC/PS – quick singles. OHS – should be done in 1-2 sets. Goal is 20-25 min.

4/10/2020 – WOD

Conditioning
20 Min AMRAP w/ a Partner
120ft DB Farmers Carry (heaviest that you have)
8 Burpee Box Jump Overs 24/20″
Max Cal Ski, Row, Bike, or Run 300m
***Score = total cals

WOD Notes: Partner A will do the FC + BBJO, while Partner B Skis, Rows, or Bikes. You will switch once Partner A finishes the FC + BBJO. If you have a ski erg I’d prefer you use it for this WOD, if not use a rower. Try to use the heaviest DB that you have access to for this. The FC should take roughly 30-40 sec & BBJO 45-60 sec. Plan on being on a machine for about 2 minutes each round. If you don’t have a partner, it is a 20 min amrap of FC + BBJO + 400m Ski, Row, 25/20 Cal Bike, or 300m Run.

4/9/2020 – WOD

Warm-up
1 Round
3 Min Cardio (Bike, Row, Ski, Run). Build pace after 2nd minute.
20 Good mornings (DB in back rack position)
20 DB Push Press (10R + 10L)
20 DB Gorilla Rows 
10 Yoga Push-ups (Push hips to sky each rep & bring head through arms)
30 Sec Hollow Rock

Strength
Hang Snatch – 3 Reps every 90 sec x 6 Sets @ 70-80%
—Goal is to stay on the lighter side, work on technique, & have no misses.

Conditioning
2 Min AMRAP x 6
10 Push Press 175-115# (65-70%)
6-8 Bar Muscle-ups or 8-10 C2B Pull-ups (15 RX+)
Max Cal Assault Bike
—Rest 2 minutes between rounds. Score = total cals

WOD Notes: PP should be heavy for 10 reps, but not quite a 10 rep max each round. MU sub = 2-3 reps, 8 chin over bar PU, or 10 Towel Pull-ups draped through door. Goal is to have at least 45 sec on the bike each rd. If you don’t have a bike, you can row, run, or ski!

2 DB Version – 2 Min AMRAP x 6
12 DB Push Press 50/35# DB’s
6-8 Bar Muscle-ups or 8-10 C2B Pull-ups (15 RX+)
Max Cal Assault Bike
—Rest 2 minutes between rounds. Score = total cals

WOD Notes: See above notes.

1 DB Version – 2 Min AMRAP x 6
20 DB Push Press 50/35# DB (10R + 10L)
6-8 Bar Muscle-ups or 8-10 C2B Pull-ups (15 RX+)
Max Cal Assault Bike
—Rest 2 minutes between rounds. Score = total cals

WOD Notes: See above notes.

Assistance
Accumulate 50 Strict Pull-ups or 20 Negatives

5pm Zoom Lifting Session Link Below:

https://us04web.zoom.us/j/411872717?pwd=NmpWR25MWkJmUkJiUkNPaDhlTzFMQT09

4/8/2020 – WOD

Warm-up
2 Rounds
2 Min Cardio (Bike, Row, Ski, Run). Build pace esp 2nd rd!
12 One Leg RDL (6R + 6L)
10 Hang Curls
10 Push Press
50ft OH Carry (R) + 50ft OH Carry (L)
10 Goblet Squats
20 Sec Hollow Rock

Strength
Clean (full) + 3 Jerks. 1 set every 90 sec x 6
—Build to a heavy set. Start @ 70% of CnJ

Conditioning
50 Man Makers For Time 50/35# DB’s
*Top of every min including 0:00, do 20 Double Unders

WOD Notes: Man Maker = Push-up + Row (L) Arm + Row (R) Arm + Squat clean thruster. Goal is 11-15 min (avg 4-5/min). DU sub = 10 DU or 30 singles. You can also do this with one DB but you will do 60 For Time, since it will be lighter for the sq clean thruster.

Assistance
a) DB Bench Press – 5×10
b) Reverse Flies – 5×12
c) Hollow Rocks – 5 x 30-45 secs
—Superset a/b/c

Zoom Class tomorrow at 6am: Clink on the link below to join!

https://us04web.zoom.us/j/597284569?pwd=bk0zODFJOUNXVTc3MmtVTS9iREVIdz09

4/7/2020 – WOD

Warm-up
2 Rounds
2 Min Cardio (Bike, Row, Ski, Run). Build pace esp 2nd rd!
10 Suit Case DL (5R + 5L)
10 Lunges (weight in front rack)
8 One Arm High Pulls (each arm)
8 One Arm Press or Push Press (each arm)
8 Single Leg Glute Bridge (each leg)
20 Sec Hollow Rock

Conditioning 
10 RFT
4 Hang Power Cleans 185/125# (65%)
8 Step-ups (alternating) 50/35# DB’s to 20″ Box
10 T2B  (RX+ = 12)  or 10 Weighted Sit-ups 50/35# DB

WOD Notes: Strength: Deadlift – 5×5 @ 77-80%. Goal is 13-17 min. Try to avg 90 sec rounds. DB should be on the shoulders for the step-ups. Anchor feet into the floor for the sit-ups and keep weight high on the upper chest. 

2 DB Version – 10 RFT
8 Hang Curls 50/35# DB’s
8 Step-ups (alternating) 50/35# DB’s to 20″ Box
10 T2B (RX+ = 12)  or 10 Weighted Sit-ups 50/35# DB

WOD Notes: If you only have 1 DB, you will do 16 Hang Curls (8R + 8L) + 12 Step-ups + 10 T2B or 10 weighted Sit-ups. See above notes.

4/6/2020 – WOD

Conditioning
10-min. AMRAP – Support Your Local Box Fundraiser WOD #1
10 Air squats
9 dumbbell snatches, right arm 50/35#
10 push-ups
9 dumbbell snatches, left arm 50/35#

WOD Notes: Strength: Back Squat – 5×5 Back Squat @ 80%. Go to www.games.crossfit.com to register for the support your local box fundraiser. Goal is 6+ Rds. DB snatches should feel really light to where you should be able to move consistently throughout this entire WOD!

Zoom Class tomorrow at 6am: Clink on the link below to join!
https://us04web.zoom.us/j/365344679?pwd=NXU3azFyUGxHZEhhWDI4Y2MxZDVtUT09

4/4/2020 – WOD

Conditioning
8 RFT
15 Wall Balls 20/14# to 10ft
10 Burpee Box Jumps 20″
100m DB Carry 50/35# DB’s
***ODD Rounds = Farmer’s Carry
***EVEN Rounds = Carry on Shoulders

WOD Notes: If you don’t have a WB, try to create your own somehow or you can do 15 DB thrusters with just one DB. Goal is sub 30 min. PLEASE take care of DB if you borrowed from Rage & not drop them, thanks!!

4/3/2020 – WOD

Conditioning
20 Min AMRAP w/ a Partner – Choose one of the following:
Max Cals on Ski Erg (30 sec on / 30 sec off interval)
Max Cals on Rower (1 min on / 1 min off interval)
Max Cals on Assault Bike (1 min on / 1 min off interval)
Run 4x800m (rest 2 min between each one)

WOD Notes: Goal is to be consistent with your pace each round. Try to give 85% effort each round since you will have rest after each interval. A good estimate would be to try and hold 66% of your max effort pace. For example: If you maxed out the ski erg at 2000 cal/hr for a pull or 2 fresh, try to hold 1200-1400 cal/hr consistently every round.