Tag: wod

Blog

Workout 5.21.20

Warmup
4 rounds of:
20 foot side shuffle/side
20 foot leopard crawl
10 bird dogs/side

Skill/Speed Work
4 sets of 5-10-5 drills. Go every 3:00

Set 1–easy
Set 2–60-70%
Set 3 70-80%
Set 4– 80-90%

CrossFit Workout
Helen ish
3 RFT
400m run
21 american kb swings
pullupy things

no equipment–hang snatch a backpack, 24 bicep curl same
kb/db–american swings, 18-24 bentover rows based off of weight
barbell-hang plate snatch, 18 barbell bentover rows

Strict pullups–8 every round

Extra Work
Run for 40:00
Every 5:00 from 5-35:00 run HARD for :05-:10

Tags wod, Workout

Blog

Workout 5.20.20

Warmup
4 sets of:
5 squat press outs
5 pvc sottts press
5 alternating single leg vups

Then go through a pvc snatch warmup

Strength
5 sets of tempo ohs on the 2:00 start

no equipment– 1:00 of 3 seconds down, 3 seconds up with a pvc/broomstick
kb/db–:30 each arm of 3 seconds down, 3 seconds up
barbell- :45 of 3 seconds down, 3 seconds up

CrossFit Workout
:30 of work, :30 of rest for 20 total rounds
A-Squat snatches (or power snatch to ohs)
B vups
C Burpees
D wall sit

Score is total reps, other than the wallsit

Extra Work
10 sets of 2:
Bench press @65%. Move as fast as possible. Go on the :90 start.

8 Sets of 3 Back Squat
Start at 70% and build as heavy as perfect form allows

Tags wod, Workout

Blog

Workout 5.19.20

Warmup
3 sets of:
50 foot/:20 waiter’s walk/arm
100m run
:15 star plank.side

Skill
6 sets of:

Strict hspu

Level 1–
Pike hspu–amrap-2

Level 2–
2-3 Negatives

Level 3–
33% of your max set

Go every 2:00

Then warmup your shoulder to overhead to workout weight

CrossFit Workout
7 Rounds for time:
200m run
Shoulder to overhead
Rest 1:00

No equipment–7 of the hardest handstand pushup variation you can keep unbroken
KB/DB–7 single arm s2o/arm
Barbell- 7 Shoulder to overhead

Rx would’ve been 135/95 here, rx+ would’ve been 185/125

Think about 65% of your max on the barbell

Extra Work
30:00 run
2:00 at a 60:00 pace
1:00 at a 20:00 pace

Tags wod, Workout

Blog

Workout 5.18.20

Warmup
3 rounds of:
5 stepups/leg
5 box jumps
100 flutter kicks

Strength
Hip Thrust–
5 sets on the 2:00 start. If you can’t keep moving for your allotted time, hold the top for the rest of the time
no equipment: 1:00 straight (if you can’t keep moving, hold the top)
kb/db- :50 straight (if you can’t keep moving, hold the top)
barbell-:40 straight

CrossFit Workout
16:00 AMRAP
16 stepups
16 reverse crunches
16 box jump overs/tuck jump

No weight. Everyone does this one today.

Extra Work
10 sets of 2 on the :90 start:
High hang power snatch at 50-60% of your max snatch. Move FAST.

Then:

8 Sets of 3 on the 2:00 start of:
Weighted chin up or supinated bentover row. Get heavy!

Tags wod, Workout

Blog

Workout 5.16.20

Warmup
3 rounds of:
3-5 reps of each movement.
First round-slow and controlled up and down
Second round- slow down, fast up
Last round–fast both directions

Workout
“Barbara”
5 rounds for time
pullup type thing
30 pushups
40 situps
50 air squats

3:00 rest in between rounds

pullup bar–20 pullups
no pullup bar–40 towel rows/ring rows
no good door for towel rows–40 bicep curls (/arm if single arm)

Extra Work
6-10 rounds
1:00 run
2:00 rest

If you drop by more than 25m or so, terminate the workout

Tags wod, Workout

Blog

Workout 5.15.20

Warmup
3 rounds
10 split squat rock backs/side
5 deadlifts
5 box jumps

Lift
Every 2:00 for 7 rounds
3 lunges/leg

No equipment–rear foot elevated, :10 pause on the last rep on each leg
KB/DB-rear foot elevated, :05 pause on the last rep of each leg
Barbell–front rack rear foot elevated, :03 pause on the last rep of each leg

get as heavy as you can with that pause

Workout
3 Rounds for time
Deadlifts
25 box jumps

no equipment–50 arch ups
kb/db-35 deadlifts
barbell-25 deadlifts

rx would’ve been 135/95
rx+ would’ve been 185/125

Extra Work
10:00 EMOM
2 push jerks @ 65-70% for max speed/snappiness

then

Every :06 until failure
1 dumbbell/kb snatch

If all you have is a barbell, do 1 power snatch with 95/65 every :08 instead of every :06

100 rep barbell snatch cap

150 rep dumbbell/kb snatch cap

Tags wod, Workout

Blog

Workout 5.14.20

Warmup
10:00 of:
:20 bottom of front squat hold
10 wrist rocks
:30 side plank/side

Skill Work
Free standing handstand hold

Level 1–practice kicking up

Level 2–20 scissor kicks

Level 3– kick off the wall and hold freestanding

5 sets, about 1:00 rest in between rounds

about :30-:45 of work for the practice

Workout
30-20-10
Thruster
Carry (x10 in m)

no equipment–jump squats, suitcase carry a suitcase

kb/db–double thruster, or 45/30/15 single arm, farmer or suitcase carry

barbell–thruster, pinch grip suitcase carry (1 hand)

rx would’ve been 95/65, I would’ve said no one goes up, just go faster

Extra Work
45:00 of:
2:00 ruck
2:00 unweighted jog

All at about 70% effort

Tags wod, Workout

Blog

Workout 5.13.20

Warmup
Do 2 sets of 10 i’s,y’s,and t’s

then:
2 rounds of
100m run
25 hollow rocks
5 reps of your pullup movement

Lift
10:00 EMOM
bentover rows:

no weight- :30 of towel rows @3 seconds down, 3 seconds up tempo

kb/db–5 bentover rows/side at a slow down, pause at the chest tempo–other hand braced

barbell– 1 pendlay row, up to something heavy

Workout
4:00 of work, 2:00 rest x 4 rounds
400m run
20 vups
Max pull type thing in remaining time.

Options: bicep curls, bentover rows, strict pullups, kipping pullups.

Score is reps*points

bicep curls/ring rows– .5 points
bentover rows–1 point
kipping pullup–2 points
strict pullup-4 points

Extra Work
10:00 EMOM
2 squat snatches at 65%. Make em fast and snappy.

Accumulate 100 single leg rdls/side

weight as able.

Tags wod, Workout

Blog

Workout 5.12.20

Warmup
3 rounds
5 high stepups/leg (no weight)
:10 handstand hold
:30 crush hold

Speed Work
8:00 EMOM
1 single leg vertical leap/leg

Workout
5 rounds for time of:
box stepups
10 handstand pushups (or pike)
100m crush carry

no equipment–20 total box stepups
kb/db–16 total box stepups
barbell-12 total back rack stepups

rx would’ve been 2 35/25 dumbbells in the farmer’s grip, and 24/16kg kb for the crush carry
rx+ would’ve been 2×50/35, and 32/24

if I had programmed this as a barbell, it would’ve been 75/55 as rx and 95/65 as rx+, and then 1:00 front rack hold.

Extra Work
20:00 of:
:45 @5 mile pace
:15 @2 mile pace

Tags wod, Workout

Blog

Workout 5.11.20

Warmup
9:00 EMOM
A- warmup your violent hip extension
B- :20 of double unders/practice
C- :30 plank

Lift–VIolent hip extension
Every :90 for 6 rounds
No equipment: 3 Burpee Broad Jumps
KB/Dumbbell–5-10 russian swings, AHAP
Barbell–Power clean x 3 reps

Workout
12:00 AMRAP
2, 4, 6, etc up the ladder

Violent Hip extension movement
Double unders (x5)

No equipment–burpee broad jump–reps/2 (so 1,2,3, etc)
KB/DB–American swing
Barbell-hang power clean

rx weight would’ve been 95/65, or 24/16kg kb
rx+ would’ve been 115/75, or 28/20

If you don’t have a jump rope/double unders, do 1 mountain climber/double under rep.

Extra Work
10:00 EMOM
2 dumbbell front squats for max speed

goal is a weight that feels like about 70%

then

10 sets of:
10 bentover or ring row
10 lateral raises
10 front raises

Tags wod, Workout

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In this quick conversation, we want to learn all about you, your fitness goals and how we can help you reach them.