WOD 19.04.18

PERFORMANCE

 

STRENGTH

Sumo Deadlift

5-5-5-5-5

*Climbing

 

CONDITIONING

AMRAP15

15 KB Swings 60/35

30 Double Unders

15 Burpees  (No Jump)

30 Double Unders

FITNESS

 

STRENGTH

Sumo Deadlift

5-5-5-5-5

*Across

 

CONDITIONING

AMRAP15

15 KB Swings 60/35

30 Double Unders

15 Burpees  (No Jump)

30 Double Unders

DSC_3877.jpg

WOD 18.04.18

PERFORMANCE

 

CONDITIONING

 

AMRAP5

10 Box Jumps 24/20

10 Front Rack Lunges  (Alternated) 75/45

10 Toes to Bar

 

Rest 2 minutes

 

AMRAP5

8 Box Jumps 24/20

8 Front Rack Lunges (Alt) 75/45

8 Toes to Bar

 

Rest 2 Minutes

 

AMRAP5

6 Box Jumps 24/20

6 Front Rack Lunges (Alt) 75/45

6 Toes to Bar

FITNESS

 

CONDITIONING

 

AMRAP5

10 Box Jumps 20”

10 DB Suitcase Lunges  35/25

10 Toes to Bar

 

Rest 2 minutes

 

AMRAP5

8 Box Jumps 20”

8 DB Suitcase Lunges  35/25

8 Toes to Bar

 

Rest 2 Minutes

 

AMRAP5

6 Box Jumps 20”

6 DB Suitcase Lunges  35/25

6 Toes to Bar

DSC_3871.jpg

WOD 17.04.18

PERFORMANCE

 

STRENGTH

For quality:

 

3 Sets

5 Strict Pullups

10 Pushups

 

Rest 90 sec

 

2 sets

6 Strict Pullups

12 Pushups

 

Rest 90sec

 

1 Set

7 Strict Pullups

14 Pushups

 

CONDITIONING

For time:

21 HSPU

800m Run

15  HSPU

400m Run

9  HSPU

200m Run

CAP16

FITNESS

 

STRENGTH

For quality:

 

3 Sets

3 Jumping Negative Chin Ups

6 DB Pushups

 

Rest 90 sec

 

2 sets

6 Jumping Negative Chin Ups

9 DB Pushups

 

Rest 90sec

 

1 Set

9 Jumping Negative Chin Ups

12 DB Pushups

 

CONDITIONING

For time:

21 L-Sit DB Strict Press 25/15

800m Run

15 L-Sit DB Strict Press 25/15

400m Run

9 L-Sit DB Strict Press 25/15

200m Run

CAP16

DSC_3836-2.jpg

WOD 13.04.18

PERFORMANCE

 

CONDITIONING

For time:

3 Rounds

30 Double Unders

200m Single Arm KB Front Rack Walk (Right Arm)

10 Single Arm KB Thrusters (Right Arm)

30 Double unders

200m Single Arm KB Front Rack Walk (Left Arm)

10 Single Arm KB Thrusters (Left Arm)

 

Men: 60lbs

Wmen: 35lbs

FITNESS

CONDITIONING

For time:

3 Rounds

60 Single Unders

200m Single Arm KB Front Rack Walk (Right Arm)

10 Single Arm KB Thrusters (Right Arm)

60 Single Unders

200m Single Arm KB Front Rack Walk (Left Arm)

10 Single Arm KB Thrusters (Left Arm)

 

*Choose weight






 

DSC_3851.jpg

WOD 11.04.18

PERFORMANCE

 

 

CONDITIONING

Teams of 2

Fight Gone Bad

3 Rounds

2 min each Station for max reps:

Wall Ball Shots 20/14

SDHP 75/55

Box Jumps (20”)

Shoulder to OH (75/55)

Calorie Row

2 min rest btw rounds

 

*Alternate at anytime, alternating  stations is not permitted.

FITNESS

 

CONDITIONING

Teams of 2

Fight Gone Bad

3 Rounds

2 min each Station for max reps:

Wall Ball Shots 14/8

KB SDHP 45/25

Box Jumps (20”)

DB Shoulder to OH (35/20)

Calorie Row

2 min rest btw rounds

 

*Alternate at anytime, alternating  stations is not permitted.

DSC_3834-2.jpg

WOD 09.04.18

PERFORMANCE

STRENGTH

2 Rounds For Quality:

3 Strict Press

3 Strict Press

2 Push Press

2 Push Press

1 Push Jerk

1 Push Jerk

 

*Increase weight each new movement, each round start with a heavier load.

 

CONDITIONING

EMOM12

Min1: 15 KB Swings 45/35 + 5 Burpees

Min2: 15 Situps + 5 T2B

FITNESS

STRENGTH

5 sets of:

1 minute Bumper OH Hold (Straight arms)

5 Single Arm DB Push Press (Right Arm)

5 Single Arm DB Push Press (Left Arm)

*Across/ Choose weight for each movement

 


 

CONDITIONING

EMOM12

Min1: 10 KB Swings 25/15 + 5 Burpees

Min2: 15 Situps + 5 Lemon Squeezers

DSC_3822-2.jpg

WOD 05.04.18

PERFORMANCE

 

STRENGTH/SKILL

Build to a Heavy 5 Rep Deadlift in 10 min


 

CONDITIONING

For time:

 

1 Round

21 Deadlits 165/105

21 Pullups

2 Rounds

15 Deadlits 165/105

15  Pullups

3 Rounds

9 Deadlits 165/105

9  Pullups

FITNESS

 

STRENGTH/SKILL

KB Suitcase Deadlift

10-10-10-10-10

 

CONDITIONING

For time:

 

1 Round

21 KB Swings 35/25

21 Calorie Row

2 Rounds

15 KB Swings 35/25

15 Calorie Row

3 Rounds

9 KB Swings 35/25

9 Calorie Row

DSC_2808.jpg

WOD 27.03.18

PERFORMANCE

 

STRENGTH

10 min to build a Heavy Single:

2 Power Clean + 2 Frontsquats

 

 

CONDITIONING

EMOM18

Min1: 7 Power Cleans + 7 Frontsquats 75/55

Min2: 14/10 Calorie Row

Min3: 21 AB Mat Situps

FITNESS

 

STRENGTH

Every 2 min for 5 rounds:

10 Goblet Alternated Reverse Lunges

5 Sumo Deadlift High Pulls

 

CONDITIONING

EMOM15

Min1: 7 DB Hang Power Cleans + 7 DB Squats

Min2: 7/5 Assault Bike Calories

Min3: 14 AB Mat Situps  

WOD 26.03.18

PERFORMANCE

 

STRENGTH

Strict Press

5-5-3-3-1-1

*Climbing

 

CONDITIONING

AMRAP3

20 Box Jumps 20”

20 Pullups

AMRAP Strcit Press 75/55

 

Rest 1 min

 

AMRAP3

20 Box Jumps 20”

20 Pullups

AMRAP Push Press 95/65

 

Rest 1 min

 

AMRAP3

20 Box Jumps 20”

20 Pullups

AMRAP Push Jerk 135/95

FITNESS

 

STRENGTH

Strict Press

5-5-5-5-5

*Across

 

CONDITIONING

3 Rounds

AMRAP3

10 Broad Jumps

20 Jumping Pullups

AMRAP DB Push Press 35/20

Rest 1 min

WOD 23.03.18

PERFORMANCE

 

STRATEGY/SKILL

Crossfit Open Workout 18.5

-Workout Rules

- Tips & Strategy

- Specific Warm Up


 

CONDITIONING

Crossfit Open Workout 18.5

https://games.crossfit.com/workouts/open/2018

FITNESS

 

STRATEGY/SKILL

Crossfit Open Workout 18.5 (Scaled)

-Workout Rules

- Tips & Strategy

- Specific Warm Up


 

CONDITIONING

Crossfit Open Workout 18.5 (Scaled)

https://games.crossfit.com/workouts/open/2018

DSC_3782.jpg

WOD 21.03.18

PERFORMANCE

STRENGTH

Every 1:15 for 4 sets

1 Snatch Push Press + 1 Snatch Balance + 1 OHS Squat

*Climbing

 

Every 1:15 for 4 sets

1 Power Snatch + 1 Squat Snatch

*Climbing

 

CONDITIONING

AMRAP 15

3 Power Snatch 75/55

3 T2B

30 Double Unders

6 Power Snatch 75/55

6 T2B

30 Double Unders

9 Power Snatch 75/55

9 T2B

30 Double  Unders

 

FITNESS

STRENGTH

Every 1:15 for 8 sets:

4 DB Snatch 35/20

8 DB Goblet Squats


 

CONDITIONING

AMRAP 15

3 Calorie Row

3 V-Ups

30 Rope Jumps

6 Calorie Row

6 V-Ups

30 Rope Jumps

9 Calorie Row

9 V-Ups

30 Rope Jumps

continue ladder..

DSC_3400.jpg