Category Archives: WOD

Workout Of The Day

WEDNESDAY 7.1.2015

Warm-up
100 Double Unders for Time

Connectivity
Hollow Body Holds
2 X 0:45

Hollow hold on hands and feet
2 X 0:45

Barbell Gymnastics
Alternating EMOM for 10:00-

5 Hang Snatches from power position
Yes, these are FULL Squat

20 Double-Unders

Do NOT go too heavy. This is to serve as a warm up for the WOD.

Conditioning
2012 Regional Event 4
50 Back squats (135 / 95 lbs)
40 Pull-ups
30 Shoulder-to-overhead (135 / 95 lbs)
50 Front squats (85 / 65 lbs)
40 Pull-ups
30 Shoulder-to-overhead (85 / 65 lbs)
50 Overhead squats (65 / 45 lbs)
40 Pull-ups
30 Shoulder-to-overhead (65 / 45 lbs)

22 Minute Cap

TUESDAY 6.30.2015

TUESDAY 6.30.2015

Connectivity

Seated Hamstring Stretch

Partnered 2X 1:00 each

Connectivity

3 Attempts max effort Hanging L Sit. Pull Up hold

Connectivity

Handstand Straight Arm Hip Taps

3 X 12
Attempt as many as possible in first round facing away from wall

Barbell Gymnastics

Clean and Jerk

Every 2:00 for 8:00-

3 UB T&G Clean & Jerks (full – from floor) – begin at 70% of 1RM Clean & Jerk and add load with each set

Rest 2 minutes

Then-

Clean and Jerk

1XME UB T&G Clean & Jerks @ 85% of heaviest weight completed for #1

Conditioning

AMRAP in 7

7 Power Snatches 115/75
14 TTB
21 Box Jump Overs 24/20

*Rest 2:00

Then-

AMRAP in 7

7 Power Cleans 115/75
14 C2B Pull-ups
21 Box Jump Overs 24/20

 

MONDAY 6.29.2015

I’ll get the rest of the week up tomorrow.

Make sure you get the new CrossFit Hell’s Kitchen App!

Yes, you can go to iTunes and download the CFHK app!

Click on the logo:

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Yes, you can also get it for the Android as well just click below:

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Here is Monday’s WOD:

Connectivity
Box Shoulder Stretch
4 X 0:20/0:10

Connectivity
30 degree handstand hold
4 X 0:45/0:20

Connectivity
Pull-Up Pull-Overs
12 Reps, broken up any way

Barbell Gymnastics
4 X 3 Snatch Balances + 5 OHS
(1 set = 3 SB + 5 OHS)
Rest EXACTLY 60 seconds

Conditioning
This is a repeat of last week’s conditioning, but make sure to note the weight increases for both efforts.

1) 10:00 of work at a conversational pace (or 155bpm if you have a HR monitor) of:
50 Burpees
50 Thrusters 65/55

Rest exactly 1:00 between #1 and #2.

2) 2:00 AMRAP (all out effort) of:
10 Burpees
10 Thrusters 95/65

 

SUNDAY 6.28.2015


CrossFit Hell’s Kitchen – WOD

View Public Whiteboard

Connectivity

Box Handstand Hamstring Stretch

4 X 0:20/0:20

Connectivity

L-Sit

3 attempts max effort L Sit

Connectivity

Handstand Straight Arm Hip Taps

http://vimeo.com/111300696
3 X 12 Straight Arm Hip taps

Barbell Gymnastics

Power Snatch

5 Minute Warm Up

Then-

EMOM for 5:00-

5 Power Snatches*

*Begin at 60% of 1RM Snatch and add weight each minute until you can no longer complete 5 reps. When 5 reps are no longer possible subtract 10-20# and complete the remainder of the EMOM.

2:00 Rest then-

Power Snatch

1XME UB T&G Power Snatches @ 80% of heaviest weight used for at least 4 reps of #1.

Conditioning

Metcon (AMRAP – Reps)

Complete as many rounds and reps as possible in 12 minutes of:

50 Wall balls 20/14

50 Double-unders

10 Pull Ups

10 Push Ups

SATURDAY 6.27.2015

CrossFit Hell’s Kitchen – WOD

View Public Whiteboard

Warm-up

100 Double Unders for Time (Time)

Connectivity

Inch Worm

1 X 50′

Connectivity

Deep Couch Stretch

http://ow.ly/zkNU8
Each leg, twice for 0:30.

Barbell Gymnastics

Jerk Recovery

http://www.catalystathletics.com/exercises/exercise.php?exerciseID=197
15 Minutes to work mechanics- HEAVY.

Conditioning

Batman and Robin V2 (AMRAP – Reps)

In teams of 2- 20 Minute AMRAP

1) Partner A runs one 400M Run

Partner B does AMRAP Hang Power Snatch (95/65) until A gets back.

Switch and repeat. (score is reps of Hang Power Snatch) (Each person only runs once and Snatches once)

2) Partner A runs 400 M

Partner B does AMRAP Overhead Squats until A returns.

Switch and repeat.

Again, each person only runs once and Squats once.

3) Partner A runs 400 M

Partner B does AMRAP Double Unders

Switch and repeat. 10 Double Unders= 1 pt, round down.

4) Partner A runs 400 M

Partner B does AMRAP Burpees

Switch and repeat.

5 burpees= 1 pt

If above is completed in less than 20 minutes, start over and continue until 20 minute cap.