Daily WOD

CrossFit Workout 01/16/16 Saturday

Javier at the 2009 CrossFit Games, in Aromas CA.  Old School.

General Warm-up

1000 meter row

IronScap Shoulder Warm-up (start this at 5 past the hour)

5 Step Movement and Mobility  (start this at 10 past the hour)

90 Rep Warm-up (start this at 15 past the hour)
3 rounds of:
10 air squats
10 pushups
10 V-ups

Workout Specific Warm-u(start this at 20 past the hour)

5 x 3 of power snatch + 3 overhead squats, up to 135 lbs (95 lbs)
pullup warmup after each set

Workout (start this at 40 past the hour)

As a team of two……..

For time:
50 toes to bar
50 alternating box jumps, 20″ box
50 heavy pullovers, 20 lbs (14 lbs)
1000 meter row

Only one person can be working at a time.
No toes-to-bars can be performed unless both athletes are hanging from the bar.
No rowing can be performed unless the non-rowing partner has 95 lbs/65 lbs locked out over head.

Competition Team Lift

EMOM for 20 minutes of:
1 deadlift
Start at 70% and go up as you can.

Competition Team Skills
20 minutes of goat work.
Supplemental Workout

5k row

ZA Training 1/16/16 Saturday

EMOM for 25 minutes of:
:30 Air Dyne Sprint
12 walking lunges
12 pushups
12 air squats
12 ring rows

After each exercise (other than the airdyne) take two pistol shots from the holster at 5 meters.  After the pushups, take those two shots from your knees.

CrossFit Workout 1/15/16 Friday

Cori’s Birthday Workout

General Warm-up

1000 meter row

IronScap Shoulder Warm-up (start this at 5 past the hour)

5 Step Movement and Mobility  (start this at 10 past the hour)

90 Rep Warm-up (start this at 15 past the hour)
3 rounds of:
10 air squats
10 pushups
10 V-ups

Workout Specific Warm-u(start this at 20 past the hour)

5 x 3 of clean and jerk, up to workout weight
Pull-up warmup after each set

Workout (start this at 40 past the hour)

40 reps for time of:
Clean and Jerk, 135 lbs (95 lbs)

At the 10 minute……..

4 rounds for time of:
10 front squats, same weight that you used for the Clean and Jerk
10 pullups, C2B if you can

No one goes up.

Competition Team Lift

EMOM for 20 minutes of:
squat snatch
Start at 70% and go up 5 lbs on every make, subtract 10 lbs on every miss.

Competition Team Skills
4 rounds of:
500 meter row
50 steps hand walking
Supplemental Workout

Easy 30 minute bike.

CrossFit Workout 1/14/16 Thursday

General Warm-up

1000 meter row

IronScap Shoulder Warm-up (start this at 5 past the hour)

5 Step Movement and Mobility  (start this at 10 past the hour)

90 Rep Warm-up (start this at 15 past the hour)
3 rounds of:
10 air squats
10 pushups
10 V-ups

Workout Specific Warm-u(start this at 20 past the hour)

Alternating EMOM for 15 minutes of:
10 two handed KB clean and press, light
12 pushups
14 goblet squats, one KB

Workout (start this at 40 past the hour)

10-9-8-7-6-5-4-3-2-1 reps for time of:
burpees
dips
box jumps, 24″ box (20″ box)

If you can’t do unassisted ring dips, please do the same number of triceps push-ups.

 Competition Team Lift

Please make up a team lift from this week.

Competition Team Skills
Please make up a team skills workout from this week.
Supplemental Workout

Please make up a supplemental workout from this week.

CrossFit Workout 1/13/16 Wednesday

General Warm-up

1000 meter row

IronScap Shoulder Warm-up (start this at 5 past the hour)

5 Step Movement and Mobility  (start this at 10 past the hour)

90 Rep Warm-up (start this at 15 past the hour)
3 rounds of:
10 air squats
10 pushups
10 V-ups

Workout Specific Warm-u(start this at 20 past the hour)

5 x 3 of clean and jerk, up to workout weight
Pull-up warmup after each set

Workout (start this at 40 past the hour)

12-9-6 reps for time of:
muscle-ups
clean and jerk, 185 lbs/135 lbs/95 lbs/65 lbs

If you can’t do muscle-ups, please do 3 x pull-ups per round.

 Competition Team Lift

7 x 3 of push press
starting at 50% of your max SPLIT JERK

5 x 5 of bent over row
Starting at 135 lbs (95 lbs) and go up as you can.

Competition Team Skills
Alternating EMOM for 20 minutes of:
12 wall ball shots, 30 lbs (20 lbs)
30 double-unders
Supplemental Workout

Easy 30 minute run

ZA Training 1/13/16 Wednesday

5 rounds for time of:
20 air dyne calories
15 air squats
10 kettlebell snatches, each hand (24 kg)
2 pistol shots from the holster, 5 meter target
2 bow shots, 20 meters
2 pistol shots from the holster, 7 meter target

CrossFit Workout 1/12/16 Tuesday

General Warm-up

1000 meter row

IronScap Shoulder Warm-up (start this at 5 past the hour)

5 Step Movement and Mobility  (start this at 10 past the hour)

90 Rep Warm-up (start this at 15 past the hour)
3 rounds of:
10 air squats
10 pushups
10 V-ups

Workout Specific Warm-u(start this at 20 past the hour)

5 x 3 of overhead squat
start counting your reps when you have 50% of your one rep max on the bar and do all 5 sets at or higher than that weight.
5 tall box jumps after each set
start at your normal box height and go up from there.

Workout (start this at 35 past the hour)

10 rounds for time of:
300 meter row
20 double-unders
10 overhead squats, 95 lbs/65 lbs/45 lbs.

All double-unders and all overhead squats must be unbroken.  Unless you are going to use less than 45 lbs, use one of the listed weights.  Nothing in between.

This has a 25 minute time cap.

 Competition Team Lift

EMOM for 20 minutes of:
1 power clean and 1 split jerk

Start at 60% of whatever exercise is the lower max. And go up as you can.

Competition Team Skills
Alternating EMOM for 20 minutes of:
10 burpees
dips
Choose the ring dip rep scheme that you can maintain for the entire 20 minutes.
Supplemental Workout

Alternating EMOM for 30 minutes of:
1 minute for calories on the airdyne
1 minute of rest

CrossFit Workout 01/11/16 Monday

General Warm-up

1000 meter row

IronScap Shoulder Warm-up (start this at 5 past the hour)

5 Step Movement and Mobility  (start this at 10 past the hour)

90 Rep Warm-up (start this at 15 past the hour)
3 rounds of:
10 air squats
10 pushups
10 V-ups

Workout Specific Warm-u(start this at 20 past the hour)

Alternating EMOM for 12 minutes of:
12 kettlebell swings, 24 kg (16 kg)
a set of strict dips
30 double-unders

Take the next 8 minutes and warm up your hang power cleans to your workout weight.

Workout (start this at 40 past the hour)

10-9-8-7-6-5-4-3-2-1 reps for time of:
hand stand pushups
hang power cleans, 135 lbs/95 lbs/65 lbs
V-ups

If you can not do HSPUs, please do 10 regular pushups each round.
No one goes up on the weight.

Competition Team Lift

EMOM for 20 minutes of:
3 back squats

Add 10 lbs from where you started two weeks ago and do the first 10 minutes at that weight.  Then go up from there.  End heavier than you did back then.  But you MUST stay on the minute for the entire 20 minutes.

Competition Team Skills
Alternating EMOM for 20 minutes of:
pullups
pushups
Choose the rep scheme that you can maintain for the entire 20 minutes.
Supplemental Workout

Row for 30 minutes.  Every 4 minutes, get up to walk and stretch for 1 minute.

ZA Training 16/01/11 Monday

10-9-8-7-6-5-4-3-2-1 reps for time of:
bench press, 135 lbs
deadlift, 135 lbs
10 airdyne calories
1 bow shot at 20 meters

After each exercise, two pistol shots from the holster at 7 meters.

CrossFit Workout 1/9/16 Saturday

General Warm-up

1000 meter row

IronScap Shoulder Warm-up (start this at 5 past the hour)

5 Step Movement and Mobility  (start this at 10 past the hour)

90 Rep Warm-up (start this at 15 past the hour)
3 rounds of:
10 air squats
10 pushups
10 V-ups

Workout Specific Warm-u(start this at 20 past the hour)

5 x 3 of front squats, up to 185 lbs (125 lbs).
30 double-unders after each set

Workout (start this at 35 past the hour)

Partner Workout
This is done as a team of two.
Two rounds of:
Person #1 rows a 350 meter row
Person #2 does as many wall ball shots as possible.
Men use 20 lbs, women use 12 lbs.  (NOT a typo.)

At the 10 minute mark………..

One person holds 135 lbs/95 lbs at the top of a deadlift.
Other person back squats 95 lbs/65 lbs.
No work can be performed unless the barbell is off the ground.

This is an AMRAP in 8 minutes.

If you can deadlift more than 400 lbs (300 lbs) please hold 225 lbs/155 lbs.
If you can snatch more than 200 lbs (135 lbs) please front squat 135 lbs/95 lbs.

Competition Team Lift

Take 20 minutes and max out a lift.

Competition Team Skills
Spend 20 minutes working on your worst CrossFit Skill.
Supplemental Workout

5k easy row