Category Archives: WOD

Workout Of The Day

WEDNESDAY 4.1.2015


Main – WOD

View Public Whiteboard

Warm-up

Thoracic Spine Barbell Stretch

http://88ozs48nkx33ma0u82bc21x9hk.wpengine.netdna-cdn.com/wp-content/uploads/2014/05/photo-4-copy-2.jpg
4 X 0:30 Thoracic Shoulder Stretch + 10 PVC Raises Immediately following

Warm-up

Nose and Toes

Wall walk up, then, with only your nose and your toes on the wall. Hold the handstand position.
4 X 0:30 Nose and Toes HS Hold

Accumulate 0:30 in a HS Hold with your stomach facing the wall, at the conclusion of 0:30, walk on your hands 5 steps from the wall without losing your HS form.

Skill Work

Ring Hip Extension Drill

http://vimeo.com/99689787
3 X 10

Barbell Gymnastics

Split Jerk

Every 0:90 on the 0:90

4+1 X 3 Touch & Go Jerks (re-rack, and do not drop) – four sets to work to a 3rm

Split Jerk

Note: The +1 set is an additional ME UB set @ 75% of the 3rm established in the first four sets. The goal is as many T&G reps as possible – with perfect technique.

POWER

Top Pull

https://vimeo.com/107662515
1×3@85%

POWER

Deadlift

5 X 10 reps use only 50%

STRICT 0:60 rest between sets

Conditioning

Metcon (Time)

200 Double-Unders

100 Wall Balls 20/14

50 Calorie Row

25 Burpees

MONDAY 3.30.2015

Main – WOD

Now that the Open is over, and we can get back to regular programming,we are going to start a new strength cycle. This cycle will emphasize pulling power. It is quite long, but from what I have read about it, this is going to get us very very strong….

View Public Whiteboard

Warm-up

100 Double Unders for Time (Time)

Warm-up

Nose and Toes

Wall walk up, then, with only your nose and your toes on the wall. Hold the handstand position.
4 X 0:30

After the 0:30 in the nose and toes walk on your hands 5 steps from the wall without losing your HS form.

Warm-up

Snatch Warm Up (No Measure)

3 Rounds of 5 Reps each:

Hip Muscle Snatch

Behind Neck Snatch Grip Press

OHS

Heaving Snatch Balance

Barbell Gymnastics

Above Knee Snatch

EMOM for 5

Power Snatch

2 Pause Snatches (3 count pause at the knee) – heavy but NO MISSES and absolute strict pause at the knee. Adding weight as you go.

Barbell Gymnastics

Snatch

Every 0:90 on the 0:90

4+1 X 3 Touch & Go Snatches (full) – three sets to work to a 3RM

Note: The +1 set is an additional ME UB set @ 75% of the 3RM established in the first four sets. The goal is as many T&G reps as possible – with perfect technique

Snatch

1 Set max effort with 75% of 3RM from above.

Conditioning

Metcon (AMRAP – Reps)

EMOM for 7

8 Burpees

Then AMRAP DU’s

Score is number of double unders

SUNDAY 3.29.2015

Main – WOD

View Public Whiteboard

Warm-up

Agility Ladder Drills (No Measure)

Warm-up

Shoot Throughs

3 X 10 shoot through on Paralettes.

Strength

Shoulder Press

1×3@75%

1×3@85%

2×2@90%

1×3@85%

Rest exactly 90 seconds between Sets

Conditioning

Metcon (Time)

30 Back squats 95/65

20 Pull-ups

10 Shoulder-to-overhead 95/65

30 Front squats 85/55

20 Pull-ups

10 Shoulder-to-overhead 85/55

30 Overhead squats 65/45

20 Pull-ups

10 Shoulder-to-overhead 65/55

SATURDAY 3.28.2015


Main – WOD

View Public Whiteboard

Warm-up

Arch to Hollow Swing + Kipping Chest to Bar

http://vimeo.com/97288797
2 X 5 focusing on knees/ankles/feet together toes pointed with perfect form.

Barbell Gymnastics

Tall Clean

4 X 3 Tall Clean light and fast.

Barbell Gymnastics

Jerk Recovery

http://www.catalystathletics.com/exercises/exercise.php?exerciseID=197
Work to heavy for 3 X 2 with perfect form.

Conditioning

Metcon (Time)

Partner WOD

1:00 Nose & Toes Hold

Then-

Alternating

21-15-9

Deadlifts 225/155#

Push Press 95/65#

Then-

1:00 Nose & Toes Hold
Both partners start on wall. After 1 minute is up, move onto the barbell. While side 1 is Deadlifting, side 2 is doing Push presses. After 21 reps are complete, switch to the other movement and complete the required 21 reps, moving on to 15 set and finally 9 set. After the last person completes their last rep, both sides to the wall for the final 1:00 nose and toes.

FRIDAY 3.27.2015


Main – WOD

View Public Whiteboard

Warm-up

100 Double Unders for Time (Time)

Warm-up

Hollow Rock

0:20/0:10

Warm-up

Arched Rocks

www.vimeo.com/92411078
0:20/0:10

Warm-up

Box Shoulder Stretch

2 X 1:00

Warm-up

Fran Mobility (No Measure)

https://www.youtube.com/watch?v=1KNZsE0RSzY&list=PL3Yv6WhDUL-3yNKAa6H7j554vmbL7dcoY

Conditioning

CrossFit Games Open 15.5 (Time)

For Time:

27 Calorie Row

27 Thrusters, 95# / 65#

21 Calorie Row

21 Thrusters, 95# / 65#

15 Calorie Row

15 Thrusters, 95# / 65#

9 Calorie Row

9 Thrusters, 95# / 65#

CrossFit Games Open 15.5 Scaled (Time)

For Time:

27 Calorie Row

27 Thrusters, 65# / 45#

21 Calorie Row

21 Thrusters, 65# / 45#

15 Calorie Row

15 Thrusters, 65# / 45#

9 Calorie Row

9 Thrusters, 65# / 45#