Category Archives: WOD

Workout Of The Day

SATURDAY 7.23.2016 WOD and PARTY TONIGHT!!! 8:00PM

Warm-up

Tabata Burpees

 

 

MOBILITY

Inch Worm

50′

 

 

MOBILITY

Scorpion Stretch

8 each side

 

 

CONNECTIVITY

0:30 Nose and Toes

0:30 Shoot Through

0:30 Pull Up Hold

0:30 Rest

 

 

METCON

Batman and Robin

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 (95/65) 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.

FRIDAY 7.22.2016

Warm-up

Extended Snatch Warm Up Pull Emphasis

Pull to Below Knees

Pull to Above Knees

Pull to High Hang Over

Pull to High Pull

Pull to Muscle Snatch

3 rounds

Empty Bar Only

 

 

WEIGHTLIFTING

Snatch

3 @ 60%

2 @ 70%

2 @ 75%

1 @ 80%

1 @ 85%

 

 

STRENGTH

Romanian Deadlift

3 sets of 5 reps AHAP

 

 

METCON

75 Wall Balls 20/14

25 Cals Row

25 Box Jumps 24/20

20 Cals Row

20 Box Jumps 24/20

15 Cals Row

15 Box Jumps 24/20

75 Wall Balls 20/14

 

WEDNESDAY 7.20.2016

BARBELL STRONG

 

Warm-up

Tabata Double Unders

8 Rounds of 20/10

 

 

WEIGHTLIFTING

Clean Pull

2 sets of 3 reps @ 100% (of clean)

2 sets of 2 reps @105% (of clean)

 

WEIGHTLIFTING

Clean

2 sets of 1 rep @ 80%

3 sets of 1 rep @ 85%

 

 

METCON

 

CONNECTIVITY

KB Sit Up

With KB held straight up, sit up ending with KB overhead.

3 X 15 reps

 

 

CONNECTIVITY

Plate Twist

50 reps

 

 

Metcon

4 rounds for time of:

10 KB Snatches each arm 24/16

15 Box Jump Overs 24/20″

20 Calorie Row

party Party PARTY PARTAY!!!!!

gaames16

It is that time of the year again…..

CrossFit Games time!

Come join us at CrossFit Hell’s Kitchen

 Saturday July 23rd at 8:00pm

Watch highlights, live events

Cheer for your favorite athlete

Food

Booze

CrossFit

Fun

Games (Cornhole and Twister!)

Prizes

DOUGHNUTS!!!!!

Who could ask for anything more!

Food catered by our very own Hoi Nguyen and his company:

 Roll Play

Bring friends, family and loved ones, all are welcome

I hope to see everyone here!

TUESDAY 7.19.2016

BARBELL STRONG

MOBILITY

Deep Couch Stretch

Back leg only.

3 Rounds 0:30/0:15

 

 

WEIGHTLIFTING

Split Jerk

Off boxes.

Build to”heavy” single.

 

STRENGTH

Push Press

Off blocks or rack. 

Build to heavy single.

 

 

METCON

CONNECTIVITY

Nose and Toes

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

3 rounds 0:30/0:15

 

CONNECTIVITY

Handstand Holds

3 rounds of 0:30/0:15 

kick up and hold

 

SKILL WORK

Freestanding Handstand Hold

5 Minutes of practice

 

METCON

Metcon

5 rounds for time of:

6 Power Snatches 135/95

9 Ring Dips

12 TTB