Category Archives: WOD

Workout Of The Day

SATURDAY 9.5.2015

CrossFit Hell’s Kitchen – WOD

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Warm-up

100 Double Unders for Time (Time)

Connectivity

Hollow hold on hands and feet

4 X 0:30/0:15

Connectivity

Arch Hold on Stomach

http://ow.ly/zlZ58
4 X 0:20/0:10

Barbell Gymnastics

Alternating Hang Snatch + Burpee

EMOM for 12 alternating

3 Hang Snatch

7 Burpees

Conditioning

Metcon (Time)

Teams of 2

Complete the following

Row 100 Calories

80 Wall Balls 20/14

20 Hang Cleans (full squat) 135/95

80 Wall Balls 20/14

Row 100 Calories

Only 1 side working at a time. Must split reps equally. Must complete all reps of one movement before moving on to next.

FRIDAY 9.4.2015

CrossFit Hell’s Kitchen – WOD

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Connectivity

Box Shoulder Stretch

4 X 0:20/0:10

Connectivity

Handstand Straight Arm Hip Taps

http://vimeo.com/111300696
2 X 10 with hold on each

Connectivity

Straight Body Floor Levers

http://vimeo.com/93035781
2 X 5 with 0:10 descent

Barbell Gymnastics

Power Snatch

EMOM for 7:00 – 3 T&G Power Snatches: begin at 60% of 1rm Power Snatch and add weight each minute to a near maximal triple, no misses

Barbell Gymnastics

Power Clean

EMOM for 7:00 – 2 T&G Power Clean & Push Jerks: begin at 60% of 1rm Power Clean & Push Jerk and add weight each minute to a near maximal double, no misses

Conditioning

Metcon (Time)

For time:

5 Muscle-Ups

10 Box Jumps 30/24″

Row 250m

9 Muscle-Ups

18 Box Jumps 30/24″

Row 250m

12 Muscle-Ups

24 Box Jumps 30/24″

Row 250m

PUBLIC SERVICE ANNOUNCEMENT

I have seen this several times, and should NEVER see this again….

 

THE WALLS ARE NOT, I REPEAT NOT FUCKING WHITEBOARDS.

 

DO NOT EVER, AND I MEAN EVER WRITE ON THE WALLS.

 

THURSDAY 9.3.2015

CrossFit Hell’s Kitchen – WOD

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Connectivity

Deep Couch Stretch

http://ow.ly/zkNU8
Each leg 2X for 0:30 each time.

Connectivity

Pull-up Levers to Vertical

3 X 5 Pull Up to Lever

Sub Band Pull Downs

Connectivity

V-Up

2 X 8 V-Ups

Barbell Gymnastics

Power Clean

1×5@50%

1×5@60%

1×5@70%

2×5@75%

1×5@70%

Strength

Back Squat

5 X 40%

5 X 50%

4 Rounds of 5 X 60%

Glute-Ham Raises

3 X 8 reps

Conditioning

Metcon (Time)

10 Rounds:

10 Deadlift 135/95

10 Ring Push Ups

WEDNESDAY 9.2.2015

CrossFit Hell’s Kitchen – WOD

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Connectivity

Thoracic Spine Barbell Stretch

3 X 0:30 followed by 8 PVC Raises

Connectivity

Hollow Rock

8 Rounds 0:20/0:10

Barbell Gymnastics

3 Position Snatch

3 Position Snatch (2 reps from each position – power position, above knee, floor) – 1×1@50%, 1×1@55%, 1×1@60%, 1×1@65%

Strength

Strict + Kipping Pull Ups

EMOM:

5 Strict + ME UB Kipping
EMOM for 5 rounds

do 5 strict pull ups followed by ME UB kipping pull ups

Strength

Strict HSPU

5 X 5 Strict HSPU

Conditioning

Metcon (Time)

For time:

Row 1000m

20 Ground to Overhead 115/85

Row 500m

10 Ground to Overhead 115/85

Row 250m