WOD

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

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.**

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Weekly CrossFit Workouts: 6/15/20-6/21/20

Monday, 6/15/20:
A. 4 Sets – For Quality
10 Curtsy Lunges (5/side)
:30s Goblet Wall Sit
rest 1m b/t sets
B. 30 sec Intervals:
Goblet Squats
Squat Thrusts (explosive w/ jump)
Russian KB Swings
Rest
x 4 sets
+
Core:
3 sets:
50 Russian Twists (weighted)
15 Side Plank Hip Lifts/side
Rest 1:00

Tuesday, 6/16/20:
5 Rounds:
Hang Clean & Press x 10 (5/side, strict, if possible)
Pushups x 20 Reps
Hop Over DB (or toe taps?) x 30 Reps
Plank Taps x 30 Reps
+
Core:
Tabata (alternating):
Crossbody V-Ups
Leg Lift Holds (6″ off ground)
*6 intervals of each*

Wednesday, 6/17/20:
:45s on / :15s off x 20 minutes
Reverse Burpees
Mountain Climbers
SA DB Thrusters (Alternate every 5)
Iso Towel Deadlift
+
Core:
3 sets:
50 Bicycle Crunches
Rest :30s

Thursday, 6/18/20:
A. Core:
50 V-ups
1:30 Hollow Hold
50 V-ups
B. EMOM 12
Min 1: 40 sec Arnold Presses (20 sec/side)
Min 2: 40 sec Goblet Reverse Lunges

Friday, 6/19/20:
A1. Chainsaw Row x 8-10 reps/side
rest :30s
A2. Single Arm Glute Bridge Floor Press x 8-10/side
rest :30s x 3 sets
B. 4 Sets – For Quality
12 Alt KB/DB Snatch
:30s Quad Plank Hold
15 Bench Dips
12 Bird-Dogs

Saturday, 6/20/20:
4 Rounds:
100 DU’s or Jump Rope
20 squat cleans
25 Burpees

Sunday, 6/21/20:
AMRAP 4:
20 Push Presses (10/side)
40 Mountain Climbers
10 Side Plank Hip Lifts/side
Rest 1 min x 4 sets
+
Core:
Coach’s Choice

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

Weekly CrossFit Workouts: 6/8/20-6/14/20

Monday, 6/8/20:
A1. Single Leg Deadlift x 10/side
A2. Glute Bridge Hold x :30s
rest :60s x 3 sets
B. 4 Sets
20 Jumping Lunges (10/side)
Goblet Tall Kneeling to Standing x 10 reps (5/side)
:30s Wall Sit
+
Core:
TBD

Tuesday, 6/9/20:
5 Rounds
DB Push Press x 12 reps/side
Butterfly Sit Ups x 30 reps
DB Bent Over Row x 12 reps/side
Russian Twists x 20 reps
+
Core:
TBD

Wednesday, 6/10/20:
8 Rounds:
30 sec Burpees
30 sec American KB Swings
30 sec Air Squats
30s sec Rest
+
Day 59 – Core 365
3 sets:
12 Birddogs
:30 Quad Plank Hold
Rest 1:00

Thursday, 6/11/20:
A1. Walking Plank x 20 (or 30?) reps
rest :30s
A2. Handstand Hold x :45 sec
Rest 60 sec x 3 sets
+
4 sets:
10 DB/KB Snatches (5/side)
7 Handstand Push Ups
** OR scale to 10 Pike Pushups/Pushups**
+
Core
TBD

Friday, 6/12/20:
A1, Elbowing Row x 10-12 reps/side
rest :30s
A2. Single Arm Floor Press x 8-10/side
rest :30s x 3 sets
+
AMRAP 12:
20 Spidermans
20 Sumo KB High Pull
20 Cross Body V-Ups
+
Day 63 – Core 365
3 sets:
40 Bicycle Crunches
Rest 1:00

Saturday, 6/13/20:
8 Rounds:
20 Air Squats
6 Devil’s Press (3/arm)
10 Goblet Lunges
+
Core
TBD

Sunday, 6/14/20:
Every 2 minutes x 20 minutes
5 DB Hang Power Clean (L)
10 Hollow Rocks
5 DB Hang Power Clean (R)
10 Skater Jumps (5/side)
+
Core Work – Coaches Choice

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

Weekly CrossFit Workouts, 6/1/20-6/7/20

Monday, 6/1/20:
A. Weighted Reverse Lunges
3 x 20 (10/side)
rest 60 sec b/t sets
B. AMRAP 10:
20 Front Rack Squats (10/side)
50 Mountain Climbers
+
Day 48 – Core 365
For time:
Floor Wipers x 50 reps (95/65)

Tuesday, 6/2/20:
A1. SL Deadlift x 8/side, Rest 30 sec
A2. Standing Strict Press x 8/side,
Rest 30 sec x 3 sets
+
5 Rounds
12 DB Suitcase Deadlifts/side
15 Burpees over the DB
12 DB Push Press/side
15 Sit Ups
+
Day 50 – Core 365
3 sets:
50’ Suitcase Carry L (30 sec Carry)
Rest :30
50’ Suitcase Carry R (30 sec Carry)
Rest :30

Wednesday, 6/3/20:
:45s on :15s off x 20 minutes
Skater Jumps
Wall Sit
KB/DB Russian Swings
Plank
+
Day 51 – Core 365
3 sets:
30 Russian Twists (weighted)
10 Side Plank Hip Lifts/side
Rest 1:00

Thursday, 6/4/20:
A1. Hollow Rocks x 15-20 reps
-rest 30s-
A2. Handstand Hold* x :30s
-rest 30s x 3 sets
*scale to Plank or Pike Hold*
+
10-9-8-7-6-5-4-3-2-1
Hang Clean & Jerk
Pike Pushups/Pushups
*25 DU’s/Singles/Toe Taps/Jump in place after each set*
+
Day 52 – Core 365
3 sets:
10 Birddogs
:25 Quad Plank Hold
Rest 1:00

Friday, 6/5/20:
A1. 2 Point DB Row
x 8/side @ 2111
rest :30s
A2. Yoga Push Up
x 8-10 reps
rest :30s x 3 sets
B. Tabata x 8 Intervals Each
Alt DB Snatch
Hand-Release Push Ups
Renegade Row (no push up)
+
Day 55 – Core 365
Tabata (alternating):
Crossbody V-Ups
Leg Lift Holds (6″ off ground)
*4 intervals of each*

Saturday, 6/6/20:
For Time
100 DB/KB Russian Swings
100 V-Ups
100 DB/KB Squat Cleans
+
Day 56 – Core 365
3 sets:
30 Bicycle Crunches
Rest 1:00

Sunday, 6/7/20:
4 Rounds:
1 min Push Presses
1 min Sumo High Pulls
1 min Burpees
1 min Russian Twists
1 min Rest

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

Weekly CrossFit Workouts: 3/16/20-3/22/20

Monday, 3/16/20:
A. KB Front Rack Front Squats @3211 Tempo: 5, 5, 5, 5 Rest 2 min
B. 3 Rounds
20 DB Front Rack Lunges (8/side) (50/35)
12 DB Squat Thrust Deadlifts

*8m cap*

**Entire workout done outdoors.**

Tuesday, 3/17/20:
A1. Pendlay Row x 10 reps
rest 30s
A2. 15-20 Supine Band Pull Aparts
rest 60s x 3 sets
B. AMRAP 9
15 V-Ups
30 Double Unders

Wednesday, 3/18/20:
Tabata
DB Thrusters
-rest 1 minute –
DB Box Step Overs
-rest 1 minute-
Chest to Bar Pull Ups
-rest 1 minute-
Push Ups

Thursday, 3/19/20:
Every 4m x 24m
1 – 500m Row
2 – 400m Run

Friday, 3/20/20:
4 Rounds
200m Run
12 Handstand Push Ups
200m Run
20 American KBS (53/35)
200m Run
12 KB Snatch (6/side)

Saturday, 3/21/20:
A. Squat Clean: 1-1-1-1-1 Rest 90 sec bt
B. 4 Sets
5 Squat Cleans @ 85% of part A AFAP
300m Row SPRINT
rest 2 minutes b/t sets

Sunday, 3/22/20:
AMRAP 22:
500m/400m Row
30 Burpees
30 KB Swings (70/53)

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

Weekly BURN Workouts: 3/16/20-3/20/20

Monday, 3/16/20:
AMRAP 15
12 Dumbbell Thrusters
20/15 Calorie Row

Tuesday, 3/17/20:
AMRAP 20
10 Pull-Ups
10 Push-Ups
13/10 Calorie Ski Erg

Wednesday, 3/18/20:
Tabata (8 intervals)
Burpees to 6″
Rest 1:00
Double Unders
Rest 1:00
Burpee Box Jumps 24/20
Rest 1:00
Double Unders

Thursday, 3/19/20:
7km Bike
+
For time:
150 Russian KB Swings
*Every break = 1:00 plank after workout*

Friday, 3/20/20:
Running DB DT
5 Rounds:
12 DB Deadlifts
9 DB Hang Cleans
6 DB Push Jerks
*400m Run after each round*

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

Weekly CrossFit Workouts: 3/9/20-3/15/20

Monday, 3/9/20:
A. Back Squat @3211 Tempo: 5, 5, 5, 5 Rest 2 min
B. “Newport Beach Crippler”
30 Back Squat @ Bodyweight
1 Mile Run

Tuesday, 3/10/20:
A1. Dual Bent Over KB Row x 12 reps @ 2111 Rest 30 sec
A2. 20-30 sec L-Tuck Hang, Rest 90 sec x 4 sets
B. For Time
80 Burpees
40 Knees to Elbows
**Scale Up: TTB**

Wednesday, 3/11/20:
EMOM 20
1 – 15-20 Wall Ball Shots (20/14)
2 – :30s Sandbag Over the Shoulder

Thursday, 3/12/20:
EMOM 24:
Min 1: 40 sec Row
Min 2: 40 sec Push Ups
Min 3: 40 sec AB
Min 4: 40 sec DU’s

Friday, 3/13/20:
A. Waiter Carry x 100’/hand
rest 90s x 4 sets
B. For Time
200m Run
200m Farmer Carry
30 Hollow Rocks
300m Run
300m Farmer Carry
30 Hollow Rocks

Saturday, 3/14/20:
“10 Year Special”
3/15/2010 WOD was
10-9-8-7-6-5-4-3-2-1
Squat Clean Thrusters 135/95
Burpees
Deadlifts

Sunday, 3/15/20:
In Teams of 2:
AMRAP 20:
20 Pullups
30 S2O (135/95)
40/30 Cal AB

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