Category Archives: WOD

Workout Of The Day

MONDAY 12.22.2014


Main – WOD

View Public Whiteboard

Warm-up

3: 1 Minute AMRAP of Double Unders (AMRAP – Reps)

as many double unders as you can get in 60 seconds…
3 rounds

1 minute on

1 minute off

reps each round

Warm-up

5 Minute Squat Hold (No Measure)

Squat. Hold. Stay there for 5 minutes.

Strength

Back Squat

Conditioning

Metcon (Time)

4 rounds for total working time of:

10 OHS 95/65#

50 DU

5/3 (5 for men/3 for women) Muscle-Ups

Rest 1:00 after each round.

subtract 3 minutes rest from score

SUNDAY 12.21.2014


Main – WOD

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Warm-up

100 Double Unders for Time (Time)

2 Minute time cap.

Warm-up

Box Shoulder Stretch

Warm-up

Hollow Body Holds

Warm-up

Arch Hold on Stomach

http://ow.ly/zlZ58
2 X 1 Minute

Warm-up

Nose and Toes

Wall walk up, then, with only your nose and your toes on the wall. Hold the handstand position.
2 X 1 Minute

Barbell Gymnastics

Complex 1

1 SN Grip Behind-the-Neck Push Press + 3 Overhead Squats
10 Minutes to build to heavy but perfect max. No misses.

Conditioning

Metcon (Time)

Row 1000m

120′ Farmers Carry (2 Kbs) 32/24kg

50 Burpees

SATURDAY 12.20.2014

Just in time for the Holidays!

CrossFit Hell’s Kitchen Blender Bottles, only $10.00

bbb

Main – WOD

View Public Whiteboard

Warm-up

Agility Ladder Drills (No Measure)

Warm-up

Handstand Complex

0:30 Nose Toes HS Hold

20 Shoulder Shrugs

20 Shoulder Taps

Barbell Gymnastics

Barbell Gymnastics Snatch Warm Up (No Measure)

20 PVC Pass Throughs

10 PVC OHS

Duck Walks with PVC overhead

Tiggers with PVC overhead

Sideways Tiggers with PVC overhead down and back

10 OHS with empty bar

30 second hold on bottom

45 second hold on bottom, move around

Barbell Gymnastics

Complex #4

Power Clean

Split Jerk

BHN Split Jerk
10 Minutes to build to heavy, but prefect 3RM of this complex.

Conditioning

Metcon (AMRAP – Reps)

8 Minute AMRAP relay style:

10 Power Cleans 115/85#

15 Burpees

15 KB Swings 24/16kg

10 Power Snatches 115/85#

15 Burpees

FRIDAY 12.19.2014


Main – WOD

View Public Whiteboard

Warm-up

Tabata Double Unders (AMRAP – Reps)

8 rounds of 20 seconds on/10seconds off

Warm-up

Hollow Body Holds

Warm-up

Arch Hold on Stomach

http://ow.ly/zlZ58
Alternate each 0:20. Holds/Rocks.

Strength

Shoulder Press

Conditioning

Da Ladys be in da houz again!

Choose 1 of the 3….you know the drill……

Karen (Time)

For Time:
150 Wall-Ball Shots, 20# / 14#

Jackie (Time)

For Time:

1000m Row

50 Thrusters, 45#

30 Pull-ups

Diane (Time)

21-15-9
Deadlifts, 225# / 155#
Handstand Push-ups

THURSDAY 12.18.2014

bott1

Here is the product I’ve told you guys about. Tuf-Foot.

I have used it and I know a bunch of others have to. It toughens the hands and pretty much stops rips. I bought mine off Amazon, but you can get it through their site as well.

Main – WOD

View Public Whiteboard

Warm-up

Seated Hamstring Stretch

http://88ozs48nkx33ma0u82bc21x9hk.wpengine.netdna-cdn.com/wp-content/uploads/2014/04/photo-3-copy-e1397676541362.jpg
4 X 0:30

Warm-up

L-Sit

Warm-up

30 degree handstand hold

Barbell Gymnastics

Hang clean + Jerk

Conditioning

Metcon (Time)

4 rounds for time of:

0:30s Nose and Toes HS Hold

12 Thrusters 95/65#

9 Hang Power Snatches 95/65#