Sunday, March 26, 2023

WODs 230326 - 230401

 3/26-4/1

Deload Week


Monday

Strength

Back Squat

5 reps each @ 40%, 50%, 60%

WOD

Helen

3 Rounds For Time

Run 400 Meters

21 Kettlebell Swings (55/35)

12 Pull-ups


Tuesday

Strength

Shoulder Press

5 reps each @ 40%, 50%, 60%

WOD

3 Rounds For Time

100 Meter Farmers Carry (50lb DBs/35lb DBs)

8 Power Cleans (155/105)

15 Ring Push-ups


Wednesday

5 Rounds For Time

Row 15 Calories

10 Burpee Box Jump Overs

10 Chest To Bar Pull-ups 


Thursday

Strength

Deadlift 

5 reps each @ 40%, 50%, 60%

WOD

3 Rounds of 60 seconds at each station for max reps

Air Bike, Calories

Wall Balls

Push-ups

Hang Power Cleans (95/65)

Rest 1 minute


Friday

Strength

Bench Press

5 reps each @ 40%, 50%, 60%

WOD

12 minute AMREP

Row 50 Calories

40 Double-unders

30 Toes To Bar

20 Power Snatches (95/65)

10 Bar Muscle-ups


Saturday

5 Rounds For Time

15 Kettlebell Swings (55/35)

10 Box Jumps

5 Clean & Jerks (155/105)

Sunday, March 19, 2023

WODs 230319 - 230325

 3/19-3/25

Monday

Strength

Shoulder Press

5 reps @ 75%

3 reps @85%

1 reps @ 95% + 1

WOD

3 Rounds For Time

Air Bike 500

9 Front Squats (135/95)

15 Ring Push-ups


Tuesday

Strength

Deadlift 

5 reps @ 75%

3 reps @85%

1 reps @ 95% + 1

WOD

5 Rounds For Time

3 Bar Muscle-ups (3 Strict Chest To Bar Pull-ups)

2 Box Jumps (30/24)

1 Power Clean (185/135)


Wednesday 

For 15 minutes:
Toes-to-bar ladder + burpees

For the ladder pattern, perform one toes-to-bar the first minute, followed by max reps burpees. Perform two toes-to-bars the second minute + max reps burpees. Perform three toes-to-bars the third minute + max reps burpees, continuing for 15 minutes or until failure to complete the toes-to-bars within the minute.


Thursday 

Strength

Bench Press

5 reps @ 75%

3 reps @85%

1 reps @ 95% + 1

WOD

4 Rounds For Time

12 Pull-ups

6 Power Snatch (115/85)

30 Double-unders


Friday

Strength

Back Squat

5 reps @ 75%

3 reps @85%

1 reps @ 95% + 1

WOD

3 Rounds For Time

Row 20/15 Calories

10 Box Jumps (24/20)

20 Push-ups


Saturday

Run 400 Meters

35 Wall Balls (20/14)

35 DB Hang Clean & Jerk (pick weight)

Run 400 Meters

25 Wall Balls

25 DB Hang Clean & Jerk

Run 400 Meters

15 Wall Balls

15 DB Hang Clean & Jerk

Sunday, March 12, 2023

WODs 230312 - 230318

 3/12 - 3/18

Monday

Strength

Deadlift 

3 reps each @ 70%, 80%

3 + reps @ 90%

WOD

Tabata (8 rounds/16 intervals)

Knees To Elbows

Burpees


Tuesday

Strength

Bench Press

3 reps each @ 70%, 80%

3 + reps @ 90%

WOD

9 minute AMRAP

6 Hang Power Cleans (135/95)

3 Ring Muscle-ups


Wednesday 

25 minute AMRAP 

Row, 15 Calorie

15 Pull-ups

15 Push-ups 

Run 100 Meters


Thursday

Strength

Back Squat

3 reps each @ 70%, 80%

3 + reps @ 90%

WOD

Annie

50-40-30-20-10

Rep Rounds For Time

Double-unders

Sit-ups


Friday

Strength

Shoulder Press

3 reps each @ 70%, 80%

3 + reps @ 90%

WOD

For Time

9 minute Ascending AMREP 

3-6-9-12-15-18-21…

Strict Handstand Pushups

Chest To Bar Pull-ups 

Box Jumps (24/20)


Saturday

5 Rounds For Time

30 Wall Balls (20/14)

15 Box Jumps(24/20)

30 Kettlebell Swings (55/35)

Sunday, March 5, 2023

WODs 230305 - 230311

 3/5 - 3/11

Monday

Strength

Bench Press

5 reps each @ 65%, 75%

5 + reps @ 85%

WOD

5 Rounds For Time

3 Wall Walks

6 Burpee Box Jumps (24/20)

12 Alternating DB Snatches (50/35)


Tuesday

Strength

Back Squat

5 reps each @ 65%, 75%

5 + reps @ 85%

WOD

For Time

21-15-9

Pull-ups

42-30-18

Double-unders


Wednesday

For Time 

30-25-20

Row, Calories

15-12-9

Squat Cleans (155/115)

30-25-20

Push-ups


Thursday

Strength

Shoulder Press

5 reps each @ 65%, 75%

5 + reps @ 85%

WOD

10 minute AMRAP

30 Double-unders

10 DB Push Press (pick load)

10 Toes To Bar


Friday

Deadlift 

5 reps each @ 65%, 75%

5 + reps @ 85%

WOD

4 Rounds For Time

Air Bike 500 Meters

6 Bar Muscle-ups

40 Foot Handstand Walk


Saturday

‘Coe’

10 Rounds For Time

10 Thrusters (95/65)
10 Ring Push-ups

Sunday, February 26, 2023

WODs 230226 - 230304

 2/26 - 3/4


Monday

For Time

20-15-10-5

Wall Balls

Power Cleans (135/95)

Row, Calories 


Tuesday

4 Rounds For Time

12 Alternating KB Snatch (55/35)

8 Burpee Box Jump

6 Bar Muscle-ups


Wednesday

Cindy XXX

Complete as much as possible in 20 minutes of:
10 pull-ups
20 push-ups
30 squats
15 pull-ups
30 push-ups
45 squats
20 pull-ups
40 push-ups
60 squats 25 pull-ups
50 push-ups
75 squats
30 pull-ups
60 push-ups
90 squats

Try as long as possible for unbroken sets.


Thursday

4 Rounds For Time

Row 250 Meters

9 Hang Power Snatch (95/65)

12 Toes To Bar


Friday

CrossFit Games Open WOD 23.3

Starting with a 6-minute time cap, complete as many reps as possible of:

5 wall walks

50 double-unders

15 snatches (weight 1) 5 wall walks

50 double-unders

12 snatches (weight 2)

*If completed before the 6-minute time cap, add 3 minutes to the time cap and complete:

20 strict handstand push-ups 50 double-unders

9 snatches (weight 3)

*If completed before the 9-minute time cap, add 3 minutes to the time cap and complete:

20 strict handstand push-ups 50 double-unders

6 snatches (weight 4)

♀65 lb, 95 lb, 125 lb, 155 lb ♂95 lb, 135 lb, 185 lb, 225 lb


Saturday

5 Rounds For Time

20 Calorie Row

15 Push-ups

5 Squat Snatches (135/95)

Sunday, February 19, 2023

WODS 230219 - 230225

 Monday
20 minute AMRAP
20 Alternating KB Cleans
Front Rack KB Walking Lunge, 20 Steps (switch hands after 10 steps)
10 Strict Pull-ups
Men 55lb KB/Women 35lb KB

Tuesday
4 Rounds For Time
12 Sumo Dead-lift High Pulls (105/75)
24 Wall Balls (20/14)
8 Strict Handstand Push-ups

Wednesday
For Time
Run 400 Meters
21 KB Swings (55/35)
21 Pull-ups
Run 400 Meters
15 Power Cleans (135/95)
15 Ring Dips
Run 400 Meters
9 Dead-lifts (225/155)
9 Strict Handstand Push-ups

Thursday
'Rowing Fran'
21-15-9 Rep Rounds For Time
Row, Calories
Thrusters (95/65)
Pull-ups
 
Friday
CrossFit Games Open WOD 23.2
 23.2A:
Complete as many reps as possible in 15 minutes of:
5 burpee pull-ups
10 shuttle runs (1 rep = 50 ft)
*Add 5 burpee pull-ups after each round.
23.2B:
Immediately following 23.2A, athletes will have 5 minutes to establish:
1-rep-max thruster (from the floor

Saturday
 Run 600 Meters
30 Clean & Jerks (135/95)
30 Ring Dips
Run 400 Meters
20 Clean & Jerks
20 Ring Dips
Run 200 Meters
10 Clean & Jerks
10 Ring Dips
Run with your partner.
Split up the Clean & Jerks and ring dips any way you want

 

Sunday, February 12, 2023

WODs 230212 - 230218

2/12 - 2/18

 Monday:
40 On/20 Off
3 rounds for max reps of each exercise on each round:
Overhead Squats, 40 seconds
Rest 20 Seconds
Hand Step Drill (6 inch step), 40 seconds
Rest 20 Seconds
Push Press, 40 Seconds
Rest 20 Seconds
Box Jump (24 inch), 40 Seconds
Rest 20 Seconds
AbMat Sit-ups, 40 seconds
Rest 20 Seconds
Men will use a 95lb barbell and women will use a 65lb barbell for the overhead squats and push presses.

Tuesday:
Three rounds for time of:
10 Dead-lifts (255/185)
50 Double-unders

Wednesday:
"Rahoi"
Complete as many rounds as possible in 12 minutes of:
12 Box Jumps (24/20)
6 Thrusters (95/65)
6 Bar-facing burpees

Thursday:
20 minute AMRAP
Row 500 Meters
25 Sit-ups
25 Good Morning (45/35)

Friday:
CrossFit Open WOD 23.1

23.1 is 14.4

14 minute AMRAP

Row 60 Calories

50 Toes To Bar

40 Wall Balls (20/14)

30 Cleans (135/95)

20 Ring Muscle-ups

Saturday:

4 rounds for time:
Run 400 Meters
50 Push-ups
25 Knees to Elbows* *5 burpee penalty for dropping off the bar.

Sunday, February 5, 2023

WODs 230205 - 230211

2/5-2/11

Monday
Clean & Jerk
1-1-1-1-1-1-1

Tuesday
5 Rounds Each For Time
7 Strict Handstand Push-ups
21 Kettlebell Swings (55/35)
7 Strict Chest To Bar Pull-ups

Wednesday
Snatch
1-1-1-1-1-1-1

Thursday
10,000 Meters Any Way You Want (with a few stipulations)
Run
Air Bike
Row
You must run at least 800 M, row 1,000 M, and air bike 2,000 M

Friday
Heavy Fran
15-12-9 Rep Rounds For Time
Thrusters (135/85)
Weighted Pull-ups (45/25)

Saturday
Buy In: 30 Alternating Leg Pistols
Then,
With a partner:
10 Rounds For Time
10 Medicine Ball Cleans (20/14)
10 Burpees 
Cash Out:
For Time:
Bench Press 30 reps (135/85)

Sunday, January 29, 2023

WODs 230129 - 230204

WODs 1/29 - 2/4

Monday:

4 Rounds For Time:

7 Front Squats (135/85)

9 Handstand Push-ups

11 Toes To Bar


Tuesday:

Dead-lift

3-3-3-3-3-3-3


Wednesday:

In 20 minutes complete as many rounds as possible of:
Run 200 meters
Bench Press, 15 reps (155/85)


Thursday:

3 Rounds For Time

Row 250 Meters

20 Alternating Kettlebell Cleans (55/35)

20 Push-ups


Friday:

"FRAN"

21-15-9 rep rounds for time of:

Thrusters (95/65)

Pull-ups


Saturday:

For time:
30 Handstand push-ups
40 Pull-ups
50 Kettlebell swings (55/35)

60 Sit-ups
70 Burpees

Sunday, January 22, 2023

WODs 230122 - 230128

 WODs 1/22 - 1/28

Monday:

4 Rounds:

60 sec Air Bike, Max Calories 

30 sec rest

60 sec Max Rep DB Bench Press (pick load)

30 sec rest

60 sec Max Rep Pull-ups 

30 sec rest

60 sec Max Rep Med Ball Sit-ups 

30 sec rest


Tuesday:

20 Minutes To Establish A

1 Rep Max Clean & Jerk.

WOD

For Time:

Clean & Jerk, 30 reps @ 50% of your 1 RM.


Wednesday:

5 rounds for time:

30 Double-unders

15 Toes to Bar

30 Walking lunge steps holding a bumper plate overhead (45/25)


Thursday:

20 minutes to establish a

1 Rep Max Squat Snatch

WOD

For Time:

Squat Snatch, 30 reps @ 50% of your 1 RM.


Friday:

20 minute AMRAP

5 Bar Muscle-ups

15 Kettlebell Swings (55/35)

Row 25 Calories


Saturday:

For Time

Medicine Ball Run 400 meters (20/14)

30 Squat Cleans (95/65)

20 Sit-ups holding a bumper plate overhead (25/15)

10 Weighted supine ring pulls with feet on 24" plyo-box (45/25)

20 Sit-ups holding a bumper plate overhead

30 Squat Cleans

Medicine Ball Run 400 meters