Category Archives: WOD

Workout Of The Day

MONDAY 5.4.2015


CrossFit Hell’s Kitchen – WOD

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Warm-up

100 Double Unders for Time (Time)

Connectivity

Hollow Rock

8 rounds 0:20/0:10

Arched Rocks

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

Connectivity

Handstand Complex

0:30 Nose Toes HS Hold

20 Shoulder Shrugs

20 Shoulder Taps

Barbell Gymnastics

Power Clean and Push Jerk

5 Minutes to warm up.

Then-

EMOM for 4 building to 3RM

Strength

Shoulder Press

5 X40%

5 X 50%

3 X 60%

5 X 65%

5 X 75%

5+ (AMRAP) X 85%

Conditioning

Metcon (Time)

3 rounds for time of:

10+5+5 UB C2B Pullups

20 Hang Power Clean & Push Jerk 95/65

20 Ring Dips

Note: Pull-ups must be completed in UB sets of 10-5-5.

UPCOMING WEEK

I have a favor to ask.

There is a member here who is in need of help  finding a job. If anyone can help out, I would personally appreciate it. Here is his info/qualifications;

“Looking for intern/full time opportunity in Quantitative Finance

MSC in Engineering/ BS Physics

C/C++ Matlab, R, SAS, STATA, Excel (VBA)

CFA Level 2 candidate

Skilled at portfolio/risk modeling and derivatives valuation

Eligible to work without sponsorship until 2017″

His email: SVENSUN8@GMAIL.COM

I have no idea what any of that stuff means, and if I misspelled anything, it is 100% my not knowing any of that stuff, however, if any one has a lead, please email him.

-Anthony

 

 

 

 

MONDAY 5.4.2015

Warm-up
100 Double Unders for Time
Connectivity
Hollow Rock
8 rounds 0:20/0:10
Arched Rocks
8 rounds 0:20/0:10
Connectivity
Handstand Complex
0:30 Nose Toes HS Hold
20 Shoulder Shrugs
20 Shoulder Taps
Barbell Gymnastics
Power Clean and Push Jerk
5 Minutes to warm up.

Then-

EMOM for 4 building to 3RM
Strength
Shoulder Press
5 X40%
5 X 50%
3 X 60%
5 X 65%
5 X 75%
5+ (AMRAP) X 85%
Conditioning
3 rounds for time of:

10+5+5 UB C2B Pullups
20 Hang Power Clean & Push Jerk 95/65
20 Ring Dips

Note: Pull-ups must be completed in UB sets of 10-5-5

 

TUESDAY 5.5.2012

Connectivity
Handstand Straight Arm Hip Taps
3 X 6
Small Tap Levers
2 X 5 or 2X5 Floor Levers
Barbell Gymnastics
Snatch Pull Stops
1 Snatch Pull to Below Knees, 5 second pause

1 Snatch Pull to Above Knees, 5 second pause

1 Snatch Pull to Hi Hang over the bar, 5 second pause
5 Minutes to warm up.

Then-

Every 90 on the 90:

3- 3 stop snatch pulls
Strength
Pull-ups (Weighted)
4 X 10 strict Pull Ups AHAP
Conditioning
5 rounds for time of:

20 Calorie Row

20 Wall Balls 20/14 to 12’/10″

 

WEDNESDAY 5.6.2015

Warm-up
100 Double Unders for Time

Connectivity
Nose and Toes
Wall walk up, then, with only your nose and your toes on the wall. Hold the handstand position.
2:00 Hold.
Connectivity
Inverted Hollow Hold

Connectivity
4 X 0:30 or floor lever progressions
Barbell Gymnastics
15 minutes to find 1RM of BOTH Snatch and Clean and Jerk.

Either Power or Full on them, but a SPLIT on the jerk.

Conditioning

5:00 AMRAP of:

1 Legless Rope Climb 15′
25 Double-Unders

Rest 2 minutes then:

8 minute AMRAP of:

10 BB Step-Ups (front rack – alternate legs – 10 total steps) 115/75
15 TTB
20 Push Press 115/75

 

THURSDAY 5.7.2015

Connectivity
Box Shoulder Stretch
4 X 0:30/0:10
Hollow hold on hands and feet
2×1:00 Hands and Feet Hollow Hold
Handstand Complex 3
0:30 Nose and Toes HS Hold
20 Shoulder Shrugs
20 Shoulder Taps
20 Straight Arm Hip Taps
1 round of the complex ideally UNBROKEN
Barbell Gymnastics
Push Jerk
4X3@80% UB Push Jerks (re-rack, and do not drop) – rest 90 sec.
Strength
Deadlift
5 X 40%
5 X 50%
3 X 60%
3 X 70%
3 X 80%
3+ (AMRAP) X 90%
Banded Deadlifts
6×1@60% Banded Deadlifts
Conditioning

4 rounds of:

Row 250m
15 Burpees over Rower (jump over slide)

Rest 1:1

 

FRIDAY 5.8.2015

Connectivity
Thoracic Spine Barbell Stretch
4 X 0:30/0:20
30 degree handstand hold
4 X 0:30/0:20
Floor Lever Progression
3×5 Floor Lever Progression
*The goal will be to gradually move our feet out over the next 4-8 weeks until we can master this movement with straight legs. If this progression is too easy for you, start walking your feet out.
Barbell Gymnastics
15 Minutes to complete BOTH.

Power Snatch: 4X3@80% of 1RM Snatch– rest as needed

Power Clean & Push Jerk: 4X3@80% of 1 RM Clean and Jerk– rest as needed
Strength
Bench Press
5 X 40%
5 X 50%
3 X 60%
3 X 70%
3 X 80%
3+ (AMRAP) X 90%
Conditioning
Reverse Fran (Time)
21-15-9 reps of:

Pull Ups
Thrusters 95/65
12 minute cap.

SUNDAY 5.3.2015

CrossFit Hell’s Kitchen – WOD

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Warm-up

Inch Worm

50′ inch worm.Moving slowly through the pike position.

Connectivity

L-Sit

4 Rounds of 0:20/0;20

Barbell Gymnastics

Clean Pull Stops

1 Clean Pull to Below Knees, 3 second pause

1 Clean Pull to Above Knees, 3 second pause

1 Clean Pull to Hi Hang, over the bar, 3 second pause

+ 1 Clean
5 Minutes to warm up.

Then-

Every 90 on the 90

4 rounds of this complex.

Last clean is from the floor and is a full clean.

Connectivity

Metcon (4 Rounds for time)

Conditioning

4 rounds for time of each round separate:

5 Power Snatches 135/95

7 Burpees

9 C2B Pull Ups

7 Burpees

5 Power Snatches 135/95

Rest 2 minutes between rounds.

SATURDAY 5.2.2015

CrossFit Hell’s Kitchen – WOD

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Warm-up

Hollow Body Holds

Tabata 20/10

Arch Hold on Stomach

http://ow.ly/zlZ58
Tabata 20/10

Connectivity

Arch to Hollow Swing + Kipping Chest to Bar

http://vimeo.com/97288797
3 X 5 Of the complex

Barbell Gymnastics

Hang Clean

5 Minutes to warm up

Then-

EMOM for 4 to build to 3RM (yes, these are full Squat)

Then, with 100% from above:

Clean

ME UB set of cleans (yes, full squat)

Conditioning

()

Batman and Robin (AMRAP – Reps)

Batman and Robin

In teams of 2- 26 Minute AMRAP

1) Partner A runs one 400M Run

Partner B does AMRAP Hang Power Cleans (135, 95) until A gets back.

Switch and repeat. (score is reps of hang power clean) (Each person only runs once and Cleans once)

2) Partner A runs 400 M

Partner B does AMRAP Back squats from floor until A returns.

Switch and repeat.

Again, each person only runs once and squats once. Each back squat = 1 pt

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 26 minutes, start over and continute until 26 minute cap.

AMRAP – Reps

FRIDAY 5.1.2015

CrossFit Hell’s Kitchen – WOD

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Connectivity

Nose and Toes

Wall walk up, then, with only your nose and your toes on the wall. Hold the handstand position.
2:00 Minute Hold

Inverted Hollow Hold

http://88ozs48nkx33ma0u82bc21x9hk.wpengine.netdna-cdn.com/wp-content/uploads/2014/06/photo-1-e1403802299863.jpg
2 X max effort hold without breaking form

If you cannot do the Inverted hold, do the lever and hold 1/2 way down for max effort hold

Strength

Back Squat

5 X 40%

5 X 50%

3 X 60%

5 X 65%

5 X 75%

AMRAP 85%

Front Squat

4 X 5 with the 50% you warmed up with above

Conditioning

Fran by 5’s (Time)

“Fran Friday”

9 Rounds for time of:

5 Thrusters 95/65

5 Pull Ups