Category Archives: WOD

4/16/2020 – WOD

***Snatch Zoom Lifting Class at 5pm today!

https://udel.zoom.us/j/92073081432

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

Strength
Clean (full) + 2 Jerks. 1 set every 90 sec x 6
—Build to a heavier set than last wk since this is only 2 jerks. Start @ 70%.

Conditioning
9 RFT
8 Front Rack Lunges 135/95#
8 Push Jerks 135/95#
Run 200m

WOD Notes: RD 1-3 = 8 FRL + 8 PJ @ 135/95#. RD 4-6 = 6 FRL + 6 PJ @ 155/105#. RD 7-9 = 4 FRL + 4 PJ @ 185/125#. If you don’t have access to a lot of weights just choose 1-2 diff set of weights throughout. Goal is to go unbroken on the barbell each round. Goal is 15-18 min.

2 DB Version – 9RFT
8 DB Lunges (on shoulders) 50/35#’s
8 Push Presses 50/35#’s
Run 200m

WOD Notes: Goal is to go unbroken on the DB’s each round. If you have to break, make sure it’s right after doing the 8th lunge each set. If you only have 1 DB, it is 14 Lunges + 14 PP (7R + 7L) each rd.

4/15/2020 – WOD

Warm-up
-2 Min Cardio (Row, Bike, Run, Ski) – Build to fast pace by the end
-10 Weighted Burpees w/ strict Push-up
-20 Mountain Climbers
-30 Jumping Jacks
-12 Suitcase DL (6R+6L)
-12 Hang DB Snatch (6R+6L)
-20 Gorilla Rows or rowing variation (one arm)
-12 Single Leg Glute Bridges w/ pause at top (6R+6L)
-30 Sec Hollow Hold
-30 sec sprint on any cardio machine

6:30am Zoom Class Link:

https://us04web.zoom.us/j/72172358461?pwd=OGd4OU1Ra0Nnank5ejVTLzZZcUd6QT09

Strength
Snatch (halting) – 2 Every 1:15 x 10 sets @ 70-80%
—Pause just under knee cap. Focus on pushing with legs off floor, keep bar close as you pull knees back. Stay light & work on technique

Conditioning
For Time
25 Devil Presses 50/35#
15 Bar Muscle-ups 
100/80 Cal Row
15 Bar Muscle-ups
25 Devil Presses 50/35#

WOD Notes: Bar MU sub = 30 C2B/Chin over Bar Kipping PU, 20 Strict PU, or 30 Towel Rows (through door). Goal is 15-20 minutes. If you don’t have a rower use a bike, ski erg, or Run 1200m. If you only have one DB is 35 reps each round instead of 25.

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