Category Archives: WOD

Workout Of The Day

FRIDAY 5.29.2015


CrossFit Hell’s Kitchen – WOD

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Connectivity

Thoracic Spine Barbell Stretch

4×0:20 Thoracic Spine Barbell Stretch

Connectivity

30 degree handstand hold

3×0:30 30 Degree Handstand Hold

Connectivity

Floor Lever Progression

http://vimeo.com/111300655
3×8 Floor Lever Progression

You should be gradually starting with your feet farther from your body than when we began using this drill and slowly straightening your knees.

Barbell Gymnastics

Power Snatch + 2 Snatch Balances + 3 OHS

5 attempts to establish a max for the complex.

Note: You may rest as long as you’d like with the bar on your back, but to complete the complex the bar may not be dropped or placed on a rack.

Strength

Bench Press

5 X 40%

5 X 50%

4 X 5 X 60%

Conditioning

Karen Does Power Snatches (Time)

150 Wall Balls 20/14

10′ target for everyone

5 Power Snatch EMOM beginning at 1:00

75/55

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Mission Main Street Grants

THURSDAY 5.28.2015

CrossFit Hell’s Kitchen – WOD

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Connectivity

Wall Hamstring Stretch

4 X 0:20/0:20

Connectivity

Handstand Complex 3

0:30 Nose and Toes HS Hold

20 Shoulder Shrugs

20 Shoulder Taps

20 Straight Arm Hip Taps
Complex 2X. Complete ALL reps

Connectivity

Small Tap Levers

http://vimeo.com/111300608
3 X 5

Barbell Gymnastics

Jerk (from Blocks)

5 Attempts to a max single

Strength

Deadlift

5 X 40%

5 X 50%

4 X 5 X 60%

Conditioning

Rest 2 minutes between 1st and second movement, go right to burpees after completing 2nd movement.

Double Unders 2 Minute AMRAP (AMRAP – Reps)

2 Minute AMRAP Rope Climbs (AMRAP – Reps)

150 Burpees (Time)

WEDNESDAY 5.27.2015

CrossFit Hell’s Kitchen – WOD

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Connectivity

Box Shoulder Stretch

4 X 0:20/0:10

Connectivity

Hollow Body Holds

2 X 0:60/0:30

Arch Hold on Stomach

http://ow.ly/zlZ58
2 X 0:60/0:30

Nose and Toes

Wall walk up, then, with only your nose and your toes on the wall. Hold the handstand position.
2 X 0:60/0:30

Barbell Gymnastics

Hang Clean + Front Squat + Split Jerk

5 Minute warm up

Then-

EMOM for 5:

Hang Clean (power position) + Front Squat + Jerk @ 65% of max

This should be light and fast.

Barbell Gymnastics

Clean

EMOM for 3:

5 UB Cleans (full squat – from the floor) @ 65% of max

Conditioning

Metcon (Time)

3 rounds for time of:

9 Muscle-Ups

15 Burpee

21 Box Jumps 24/20″

2015 Murph Pics and Video

 

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