Category Archives: WOD

Workout Of The Day

TUESDAY 8.4.2015


CrossFit Hell’s Kitchen – WOD

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Connectivity

Handstand Hamstring Stretch

http://88ozs48nkx33ma0u82bc21x9hk.wpengine.netdna-cdn.com/wp-content/uploads/2014/04/photo-4-e1397676503300.jpg
4 X 0:20/0:10

Connectivity

L-Sit

3 X 0:30 holds, assisted if necessary

Connectivity

30 degree handstand hold

3 X 0:45/0:15

Connectivity

Handstand Walk Practice

Take 5:00 and get upside down.

Barbell Gymnastics

Snatch

7X1 Snatch

Work to a max for the day, but no more than one miss

15 minutes

Strength

Bench Press

5 X 40%

5 X 50%

4 X 5 X 60%

Conditioning

Helen (Time)

3 Rounds for time of:
400m Run
21 Kettlebell Swings, 53# / 35#
12 Pull-ups

MONDAY 8.3.2015

CrossFit Hell’s Kitchen – WOD

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Warm-up

100 Double Unders for Time (Time)

Connectivity

Box Shoulder Stretch

4 X 0:30/0:15

Connectivity

Handstand Straight Arm Hip Taps

http://vimeo.com/111300696
2 X 10 holding each for 2-3 seconds

Barbell Gymnastics

Alternating Hang Power Cleans + Split Jumps

Alternating EMOM for 10:00-

Three Position Clean (floor, hang, power position) + Jerk

THESE ARE FULL SQUAT

*Begin at 60% of 1RM Clean & Jerk and add weight each minute until you can no longer complete the complex. When a miss occurs on the complex subtract 5-10 and complete the remainder of the EMOM.

20 Split Jumps with PVC

Strength

Back Squat

5 X 40%

5 X 50%

4 X 5 X 60%

Conditioning

Metcon (AMRAP – Reps)

4 rounds of:

1:00 ME Power Clean & Push Jerks @ 70%, 75%, 80%, 85%

of 1rm PC & PJ (percentages represent progressively increasing load over 4 rounds)

0:30 Rest

1:00 ME Bar Muscle-Ups

* Sub Belly Button to Bar Pull Ups

0:30 Rest

SUNDAY 8.2.2015


CrossFit Hell’s Kitchen – WOD

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Warm-up

100 Double Unders for Time (Time)

Connectivity

Pull-Up Pull-Overs

http://vimeo.com/97850992
12 Reps anyhow

Barbell Gymnastics

Alternating Hang Snatch + Burpee

Alternating EMOM for 14:00-

1 Three Position Snatch (floor, hang, power position)*

*Begin at 60% of 1RM Snatch and add weight each minute until you can no longer complete the complex. When a miss occurs on the complex subtract 5-10# and complete the remainder of the EMOM.

10 Burpees

Conditioning

Amanda (Time)

9-7-5
Muscle-ups
Snatch, 135#/95#

SATURDAY 8.1.2015


CrossFit Hell’s Kitchen – WOD

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Connectivity

Hollow hold on hands and feet

4 X 0:45/0:15

Connectivity

30 degree handstand hold

4 X 0:45/0:15

Barbell Gymnastics

Snatch

10 minutes to max Snatch

Clean and Jerk

10 minutes to max Clean and Jerk

Conditioning

Metcon (No Measure)

20:00 AMRAP (at a moderate, but non maximal effort pace) of:

Run 400m

3 Legless Rope Climbs 15′

FRIDAY 07.31.2015


CrossFit Hell’s Kitchen – WOD

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Warm-up

100 Double Unders for Time (Time)

Connectivity

Handstand Hamstring Stretch

http://88ozs48nkx33ma0u82bc21x9hk.wpengine.netdna-cdn.com/wp-content/uploads/2014/04/photo-4-e1397676503300.jpg
3 x 0:30/0:15

Connectivity

L-Sit

3 X ME Effort

Barbell Gymnastics

Alternating 3 position Clean + Jumping Air Squats

Alternating EMOM for 10:00-

Three Position Clean (floor, hang, power position) + Jerk

Begin at 60% of 1RM Clean & Jerk and add weight each minute until you can no longer complete the complex. When a miss occurs on the complex subtract 5-10 and complete the remainder of the EMOM.

15 Jumping Air Squats

Strength

Bench Press

5 X 40%

5 X 50%

3 X 60%

5 X 75%

3 X 85%

1+ (ME AMRAP) X 95%

Conditioning

Metcon (No Measure)

With a 10:00 cap:

Row 30 Calories

21-15-9

Thruster 95/65

Over the Bar Burpees

Max Calorie Row with the remainder of the 10:00 cap.