Category Archives: WOD

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.

4/2/2020 – WOD

Conditioning
75 Hang Clusters For Time 115/75#
*Top of every min including 0:00, do 3 Bar MU or 4-6 C2B PU

WOD Notes: Strength – Deadlift: 5×5 @ 75-77%. Goal is to 5-6 Hang Clusters each min so that you’re under 15 minutes. Bar MU scale = 1-2 reps, chin over bar PU, or towel rows (wedge blanket through door).

2 DB Version
75 Hang Clusters For Time 50/35# DB’s
*Top of every min including 0:00, do 3 Bar MU or 4-6 C2B PU

WOD Notes: See above WOD Notes. 

1 DB Version
100 One Arm Hang Clusters For Time 50/35# DB (alternating)
*Top of every min including 0:00, do 3 Bar MU or 4-6 C2B PU

WOD Notes: See above WOD Notes. 

4/1/2020 – WOD

Conditioning
For Time – w/ barbell
5 Power Snatches 95/65#
20 Double Unders
10 Power Snatches 95/65#
40 Double Unders
15 Power Snatches 95/65#
60 Double Unders
20 Power Snatches 95/65#
80 Double Unders
25 Power Snatches 95/65#
100 Double Unders

WOD Notes: Strength = 1 Snatch every Min x 15 sets @ 75-80%+. PS weight in the WOD should be light to where you can touch n go a lot of the reps. DU sub = 1/2 the amount/rd or 2x singles. Goal is sub 10.

2 DB Version – For Time
5 (2) Arm Snatches 50/35# DB’s
20 Double Unders
10 (2) Arm Snatches 
40 Double Unders
15 (2) Arm Snatches 
60 Double Unders
20 (2) Arm Snatches 
80 Double Unders
25 (2) Arm Snatches 
100 Double Unders

WOD Notes: If you only have 1 DB the rep scheme is: 10/20/30/40/50 alternating snatches by round. For the (2) arm snatches I’d recommend having stance very narrow and swing the DB outside your legs. See above for additional WOD Notes.

3/31/2020 – WOD

Conditioning
20 Min Running Clock – 5RFT
20 Bulgarian Split Squats (10R+10L) 50/35# DB’s
20 DB Bench Press 50/35# DB’s 
20 Weighted Sit-ups 50/35# DB  (RX+ = 20 T2B)
***Max up/downs in remaining time – Score = Time & up/down reps

WOD Notes: If you have a squat rack at home, I’d recommend doing 5×3 Tempo Back Squats @ 75%+ first. You will elevate your rear foot on a chair or bench at home for the BSS & do 10 in a row with one leg first, then switch. Hold DB’s on shoulders! If you want to use a heavier DB for BP, you can do 15 reps instead. Whatever weight you have should be difficult for 20 or 15 reps unbroken! Anchor your feet for the weighted sit-ups & hold one DB on your upper chest. If that’s too difficult, choose a lighter weight or use no weight. Up/down – is basically a no push-up burpee (keep arms straight when kicking feet back then bring them up & finish with small jump). Goal is to have 3+ minutes to do the up/downs at the end! If you only have 1 DB, you will do 30 BSS (15R+15L) & 40 DB BP (20R+20L). Sit-ups remain the same.

3/30/2020 – WOD

Conditioning
5 RFT
1 Round “DT” 155/105#
400m Run

WOD Notes: DT = 12 DL + 9 Hang Power Clean + 6 Push Jerks. DL will feel light. HPC will be the toughest to where you have to break them up once each round or maybe go unbroken the first rd. Jerks should be unbroken. Goal is 15-18 minutes.

2 DB Version – 5 RFT
1 Round DB “DT” 50/35#’s
400m Run

WOD Notes: DT = 12 DL + 9 Hang Curls + 6 Push Presses. For the DB Deadlifts, you only have to touch one head to the floor. Try to hook grip the DB to save your grip. 

1 DB Version – 5RFT
20 DB Deadlifts (10R+10L) 50/35#
16 DB One Arm Hang Cleans (8R+ 8L) 50/35#
12 DB One Arm Push Press (6R + 6L) 50/35#
400m Run

WOD Notes: For the one arm hang cleans, you may swing DB through your legs like a one arm swing & bring it up to your shoulder.