WOD

WOD2018-02-03T07:42:36-05:00

Weekly CrossFit Workouts: 8/3/20-8/9/20

Monday, 8/3/20:
A1. Barbell Back Squat x 8 Reps (From Ground)
@3211 Tempo), Rest 30 sec.
A2. Staggered Stance KB/DB RDL x 10 reps/side
Rest 60 sec x 3 sets
+
3 Rounds:
25 Russian Swings (70/53)
15 Box Jumps (24/20)
*8 min cap*

Tuesday, 8/4/20:
A. Barbell Floor Press x 12 Reps
(At-Home: DB/KB x 12 reps OR 6/side @2112 Tempo)
Rest 60 sec x 3 sets
B. AMRAP 12:
12 DB Snatches
12 Pushups
12 KB Drag Thru’s

Wednesday, 8/5/20:
1 min intervals:
Air Squats
DB Hop Overs
DB Lunges (DBs at sides)
V-Ups
Rest
x 4 rounds

Thursday, 8/6/20:
A1. Seated Z-Press x 8 Reps @2112 Tempo, Rest 30 sec
A2. Weighted Plank Hold x 30 sec. Rest 60 sec x 3 sets
+
AMRAP 9:
10 DB Push Presses (50/35)
6 HSPU

Friday, 8/7/20:
A1. Strict Pullups x 8-10 Reps (2 sets max), Rest 30 sec.
A2. Bent Knee Raise Hold x 25-30 sec. Rest 1 min x 3 sets
+
“Annie”
50-40-30-20-10
DU’s
Situps

Saturday, 8/8/20:
A. Every 2 min x 4 sets:
5 TNG Deadlifts *building*
(At home: 10 Sumo Deadlifts + 10 Single Leg glute bridges/side)
+
5 Rounds:

6 Deadlifts (225/155)

12 Burpees over the bar

(At home: 6 suitcase deadlifts/side)

*9 minute time cap*

 

**Please note: workouts subject to change without notice.**

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Weekly CrossFit Workouts: 7/27/20-8/2/20

Monday, 7/27/20:
A. Back Rack Reverse Lunges x 16 reps (8/side)
rest 2m x 3 sets
————————————————
At Home: Tall Kneeling to Standing x 16 reps
rest 2m x 3 sets
+
5 Rounds
12 Thrusters @ 95/65
15 American KBS @ 53/35
*13 minute cap*

Tuesday, 7/28/20:
Every 2m x 20m
10 Burpees over the DB
12 Alt DB Hang Power Snatch
10 Sit Ups
(1:45s cut off – scale accordingly)

Wednesday, 7/29/20:
AMRAP 8
12 DB Deadlifts
10 Box Jumps @ 24/20
-Rest 2 minutes-
AMRAP 8
12 DB Front Squats
4 High Box Jumps @ 30/24

Thursday, 7/30/20:
A1. Strict HSPU x 3-5 reps @ 3111
rest :30s
A2. Side Plank Complex: 5 Hip Lifts into 5 Rotations/side
rest :60s x 3 sets
B. EMOM 12
1 – 10-12 DB Floor Presses @ 50/35
2 – 50 Double Unders
3 – 10-12 DB Bent Over Rows

Friday, 7/31/20:
A. AMRAP 3
Max reps Toes to Bar or Knees to Elbows
*Save as we will retest*
At Home: Max reps V-Ups
B. EMOM 6
:20s Toes to Bar into :20s Active Hang
At Home:
:20s Sit Ups into :20s Bent Knee Hollow Hold
C. AMRAP 9
20 Hollow Rocks
12 DB Lunges (DBs at sides OR Goblet Lunges)

Saturday, 8/1/20:
AMRAP 4
5 Power Cleans (95/65)
10 Box Step Ups
-Rest 2 min-
AMRAP 4
5 Squat Cleans (115/75)
10 Box Step Ups
-Rest 2 min-
AMRAP 4
5 Power/Squat Cleans (135/95)
10 Box Step Ups

**Please note: workouts subject to change without notice.**

Weekly CrossFit Workouts: 7/20/20-7/26/20

Monday, 7/20/20:
A. Back Rack Forward Lunges x 16 reps (8/side)
rest 2m x 3 sets
B. 4 Sets
12 Back Squats @ 95/65
30 Double Unders
12 Jumping Lunges

Tuesday, 7/21/20:
“Red Zone”
21-15-9-15-21
Hang Power Snatch (75/55)
Thrusters (75/55)

Wednesday, 7/22/20:
AMRAP 7
2-4-6-8-10-12 etc…
Alternating Gorilla Row
*5 Push Ups after each set*
-rest 2 minutes-
AMRAP 7
2-4-6-8-10-12 etc…
Russian Kettlebell Swings
*5 Sit Ups after each set*
-rest 2 minutes-
AMRAP 7
2-4-6-8-10-12 etc…
V-Ups
*5 Burpees after each set*

Thursday, 7/23/20:
A1. HSPU Negative x 3 reps @ 4111
rest :30s
A2. Side Plank Rotations x 8-10/side
rest :60s x 3 sets
B. 12 minute clock:
:30s Bent Knee Hollow Hold
10 Climbing Planks
:30s Dual KB Rack Hold or Barbell Front Rack Hold (At Home: goblet hold x 30 sec)
10 Climbing Planks

Friday, 7/24/20:
A. AMRAP 5
ME Strict Pull Ups
B. EMOM 12
1 – :40s Alt DB Snatch
2 – :40s Reverse Burpees

Saturday, 7/25/20:
5 Sets:
10 Hang Squats Cleans
15 Box Jump Step Down
25 Air Squats

**Please note: workouts subject to change without notice.**

Weekly CrossFit Workouts: 7/13/20-7/19/20

Monday, 7/13/20:
A. Back Rack Split Squats x 10/leg
Rest 2 min x 3 sets
B. EMOM 10:
Min 1: Box Step Ups x 40 sec
Min 2: Goblet Wall Sit x 40 sec
—————————————-
AT -HOME:
A. Front Rack Split Squats x 10/leg
Rest 2 min x 3 sets
B. EMOM 10:
Min 1: Goblet Lunges x 40 sec
Min 2: Goblet Wall Sit x 40 sec

Tuesday, 7/14/20:
3 Rounds:
20 Power Snatches
60 DU’s
20 Burpees over the bar

Wednesday, 7/15/20:
AMRAP 4
20 Lateral Mountain Climbers
15 Jump Squats
10 DB Deadlifts
rest 1m x 4

Thursday, 7/16/20:
A1. Wall Facing Handstand Hold x :20-:30s
rest :30s
A2. Star Plank x :15s/side
rest 60s x 3
+
AMRAP 12:
10 DB push presses, Right, into a 10 sec Hold OH
20 Russian Twists
10 DB push presses, Left, into a 10 sec Hold OH
20 Situps

Friday, 7/17/20:
A. EMOM 6
5-8 Strict Pull Ups @ 3111
B. For Time
5 Renegade Rows (Push Up/Row (L)/ Push Up/ Row (R))
20 Russian KBS
10 Renegade Rows
30 Russian KBS
20 Renegade Rows
40 Russian KBS

Saturday, 7/18/20:
AMRAP 18:
10 V-Ups
15 Box Jumps
20 Med Ball Cleans

**Please note: workouts subject to change without notice.**

Weekly CrossFit Workouts: 7/6/20-7/12/20

Monday, 7/6/20:
A. Back Rack Reverse Lunges
3 x 16 (8/side)
rest 2 minutes between sets
B. AMRAP 8
10 Front Squats
9 Box Jumps
10 Thrusters
9 Box Jumps
———————————————-
AT HOME
A. DB Front Rack Reverse Lunges
3 x 20 (10/side)
rest 2 minutes b/t sets
B. AMRAP 8
10 Goblet Squats
9 Tuck Jumps/ OR 20 Toe Taps
10 Single Arm KB/DB Thrusters (5/side)
9 Tuck Jumps/OR 20 Toe Taps

Tuesday, 7/7/20:
5 Rounds:
4 (total) Turkish getups
30 Cross Body MC
20-25 Russian KB swings

Wednesday, 7/8/20:
10 Rounds:
10 Push Press
10 Burpees over bar
Rest :30 sec after each round

Thursday, 7/9/20:
A1. Wall Walks x 5 Reps, Rest 30 sec
A2. 30 sec Hollow Hold, Rest 30 sec x 3 sets
+
AMRAP 12:
Prisoner Lunges x 20 Reps
Deadlift x 10 Reps
Walking Plank x 20 Reps

Friday, 7/10/20:
A. Strict Pullups: 8-10 Reps @3111 Tempo
Rest 60 sec x 3 sets
B. EMOM 10:
Min 1: Seated Z-Press x 10 Reps
Min 2: 40 sec Plank Drag Thru’s
—————————————————————–
AT-Home:
A. Rear Delt Flys 6-8/side
*if you have heavy weight- switch to Batwing Row, same reps*

Saturday, 7/11/20:
Every 3 min x 5 sets:
50 DU’s
5 TNG Squat Cleans, increase weight each round
——————————————————————-
AT-HOME:
Every 3 min x 5 sets:
50 DU’s/Jump Movement
10 Squat Cleans (5/side)
12-15 Situps

**Please note: workouts subject to change without notice.**

Weekly CrossFit Workouts: 6/29/20-7/5/20

Monday, 6/29/20:
A1. Cossack Squats x 10 Reps, Rest 30 sec
A2. Staggered Stance RDL x 10/side, Rest 30 sec
x 3 sets
B. 4 sets:
20 Split Squats (10/side)
20 Russian Swings

Tuesday, 6/30/20:
AMRAP 3:
50 DU’s/Jump Rope
10 KB/DB Snatches (5/side)
8 HSPU/Pike Pushups
Rest 1 min x 4 sets

Wednesday, 7/1/20:
Buy In: AMRAP 4
Burpees
-rest 2 minutes-
3 Sets
:60s Reverse Lunges
:60s Deadlifts
:60s Plank
-rest 2 minutes –
Cash out: AMRAP 4
Hand Release Pushups

Thursday, 7/2/20:
EMOM 12
1 – 4 V-Ups + 4 Glute Bridges x :40s AMRAP
2 – 8-10 Hang Power Cleans
-rest 2 minutes-
EMOM 12
1 – 8 Hollow Rocks + 4 Sit Ups x :40s AMRAP
2 – 6-8 Hang Squat Cleans
———————————————————–
AT HOME:
EMOM 12
1 – 4 V Ups + 4 Glute Bridges x :40s AMRAP
2 – Alt Hang DB Power Cleans x :40s AMRAP (:20s L / :20s R)
-rest 2 minutes-
EMOM 12
1 – 8 Hollow Rocks + 4 Sit Ups x :40s AMRAP
2 – Alt Hang DB Squat Clean x :40s AMRAP (:20s L / :20s R)

Friday, 7/3/20:
A. 3 Sets
10 Bent Over Barbell Row
20 Plank DB Drag Through (10/side)
rest :90s b/t sets
B. EMOM 12:
Min 1: 10-12 Push Presses
Min 2: 40 sec Plank Sit Thru’s
Min 3: 10-12 pullups
————————————————————
AT HOME:
A. 3 Sets
10 Bent Over Rows (5/side)
20 Plank DB Drag Through (10/side)
rest :90s b/t sets
B. EMOM 12:
Min 1: 10-12 Push Presses/side
Min 2: 40 sec Plank Sit Thru’s
MIn 3: 40 sec Renegade Rows (no pushup) OR Inverted Body Row

Saturday, 7/4/20:
“Wittman”
7 Rounds:
15 KB Swings (70/53)
15 Power Cleans (95/65)
15 Box Jumps (24/20)

**Please note: workouts subject to change without notice.**

Weekly CrossFit Workouts: 6/22/20-6/28/20

Monday, 6/22/20:
A. 1 1/4 Goblet Squats x 15 Reps, directly into
15 Jumping Squats
Rest 60 sec x 3 sets
B. For Time:
50 Russian KB Swings
50 Reverse Lunges
50 Situps
+
Core:
4 sets:
50 Bicycle Crunches

Tuesday, 6/23/20:
A. Pushup Complex
5 Wide
5 Normal
5 Close
Rest 60 sec x 4 sets
+
3 Sets
10 DB/KB Floor Press/side
15 Sumo Deadlift High Pull
20 Plank KB Drag Throughs (10/side)
+
Core:
3 sets:
16 Birddogs
:40 Quad Plank Hold
Rest 1:00

Wednesday, 6/24/20:
5 Sets:
1 minute Burpees
1 minute Bear Crawl
1 minute Spidermans
:30s rest
+
Core:
4 sets:
15 Side Plank Hip Lifts/side
Rest :30s /side

Thursday, 6/25/20:
A. Core Complex
1 Reverse Burpee into 4 Mountain Climbers = 1 rep
Perform 5 reps x 4 sets
rest :60s b/t sets
+
4 Sets – For Quality
4 Turkish Get Ups/arm
8 Handstand Push Ups
18 Cross Body V-Ups

Friday, 6/26/20:
A. Strength Work
4-6 Manmakers
rest :60s b/t sets x 3-4 sets
B. EMOM 12
1 – 8-12 Hand-Release Push Ups
2 – 20 Weighted Russian Twists
3 – :20s KB/DB Front Rack Carry/side

Saturday, 6/27/20:
Every 2 minutes x 24 minutes
Set 1: 30 Double Unders + 10 DB Snatches
Set 2: 10 Sit Ups + 10 V-Ups + 20 Air Squats
Set 3: 10 Burpee Broad Jumps + 14 Lunges
= 4 Sets of Each

Sunday, 6/28/20:
Buy in: 2 minute Plank Hold
-rest 2 minutes-
AMRAP 12
10 DB Push Press (L)
10 Plank Rows (L)
20 Plank DB Drag Through
10 Plank Rows (R)
10 DB Push Press (R)
Cash Out: 2 minute Plank Hold

**Please note: workout subject to change without notice.**