WOD Archives - Page 140 of 215

4/2/2019 – WOD

By jordyApril 2, 2019WOD

Strength (1/3 “DT”)
4 DL + 3 Hang Cleans + 2 Jerks – 1 set every 2:30 for 5 sets
—Start @ 70% of CnJ & work up to a heavy complex. You may squat the HC if necessary.

Conditioning (14 min cap)
5 RFT
1 Round of “DT” 155/105#
5 Muscle-ups

WOD Notes: DT = 12 DL + 9 HPC + 6 PJ. MU scale = 2-4 reps, 5-10 C2B/banded PU. DL will feel super light, so make sure you use the same weight for all 3 exercises.

Assistance
Hollow Rocks – Tabata for as many rounds possible. Try for another rd more than last wk.

Conditioning (45 Min Running Clock – partner wod)
1) 10 Min AMRAP
Max Cal Assault Bike
Max DB Snatches 70/45#
-Switch every minute
2) 10 Min AMRAP
20 Double Dutch Burpees
40 DB Bicep Curls 35/20#’s
60 Wall Balls 30/20# to 10/9ft
3) 15 Min Clock to Find a Heavy 5 Rep Back Squat (get 3 heavy sets in)
4) 10 Min AMRAP
200/150 Cal Ski
Max Box Jumps 30/24″

WOD Notes: You will just have to wait and see if this is for real or a joke!

Assistance
a) One Arm High Pulls – 4×10
b) Weighted Plank – 10 sets: 30 on / 30 off

3/30/2019 – WOD

By jordyMarch 29, 2019WOD

Conditioning
2RFT (with a partner)
40 Power Snatches 135/95#
20 Strict Pull-ups
40 Thrusters 135/95#
20 Strict Pull-ups
250m Partner Sled Drag 115/70#

WOD Notes: You may use different weights for the snatches/thrusters if necessary. The work can be broken up anyway you’d like. Use a band for strict pu or do 4-5 negatives each round. Goal is to be under 25 minutes!

3/29/2019 – WOD

By jordyMarch 29, 2019WOD

Strength
Back Squat – 5×8 @ 65-75%

Conditioning
“Champion” – for Becky Conzelman
2 RFT
25 HSPU
20 Deadlifts 135/95#
15 OHS 135/95#
15 Burpee Box Jump Overs 24/20″
800m run
—Becky is well known in the CrossFit Community not only for being a multiple CF Games Athlete, but she’s the founder of Faith RX. This came from Faith Rx: Late last night she had a bad headache, vomited, and immediately went to the hospital by ambulance in Naples, FL where she was on a girls trip with her daughter. Doctors found an aneurysm bled into her brain and had to conduct surgery for several hours. The surgery was successful in several ways so we are hoping for God’s best and praying for a full recovery.

3/28/2019 – WOD

By jordyMarch 28, 2019WOD

Strength
Deadlift – 6×2 @ 75-80%+ + 1 set max reps at 67% (shoot for 15 reps)
—Use a little heavier than last week

Conditioning
Every 3 Min x 5 Sets
20/15 Cal Row
30ft HS Walk or 2-3 Wall Climbs
5 Dball Over Shoulder 150/100#
8-15 T2B

WOD Notes: This WOD is meant to be a lower intensity where you will (hopefully) get rest each round. Try to row at a fast pace so that you will get enough time to focus on quality of movement for the other exercises. If you complete set #1 in 2:30, you will get 30 seconds rest.

Assistance
a) BB Bicep Curls – 4×12
b) DB Skull Crushers – 4×12

3/27/2019 – WOD

By jordyMarch 27, 2019WOD

Strength
5 sets: 3 Full Cleans @ 75-80% + 8 DB Bench Press (heavy)
—Do one set every 3 minutes

Conditioning
10 Min AMRAP
2 Hang Power Cleans 155/105# (55%)
2 Bar Facing Burpees
4 Hang Power Cleans
4 Bar Facing Burpees
6 Hang Power Cleans
6 Bar Facing Burpees
8 Hang Power Cleans
8 Bar Facing Burpees
***Continue up the ladder until the 10 Min is up. Score = total reps.

WOD Notes: HPC should feel fairly light to where you can do up to rd 10-12 unbroken.

Assistance
GHD Sit-ups – 4×15 tempo (5 sec count down)

3/26/2019 – WOD

By jordyMarch 26, 2019WOD

Strength
Front Rack Lunges – 4×12 (alternate – 6 each leg)
—start @ 55% of FS & work up to 70%. You don’t have to use a rack.

Conditioning (17 min cap)
5 RFT
20 Wall Balls 30/20# to 10/9ft
1 Rope Climb 20ft
20/15 Cal Assault (35/25 AD)

WOD Notes: RX+ = Seated Legless 15ft (no jump). You may scale WB to 20/14# & Rope climbs to 12-15ft or 3 heavy pulleys per round. Wall Balls should be unbroken each round so pick a ball to where you can do that!

Assistance
Hollow Rocks – Tabata for as many rounds possible. Try for another rd more than last wk.

3/25/2019 – WOD

By jordyMarch 25, 2019WOD

Strength
Halting Snatch – 1 rep every 45 sec for 20 reps @ 65-85%
—Pull slow off the floor & pause just below the knee. Think about pulling bar through shins when you’re paused.

Conditioning
15 Min AMRAP
15/11 Cal Ski
50 Double Unders
10 DB Clean n Jerk 50/35#’s

WOD Notes: Use (2) DB for the CnJ. You should be able to touch n go most of the reps in 1-2 sets each rd. DU scale = 25 DU or 100 singles. Shoot for 5+ rds.

Assistance
Weighted Plank – 3 sets: 90 sec on / 90 sec off