All posts by master

CrossFit / Competitors WOD 4-29-15

The Athletic Studio / TAS CrossFit – CrossFit

Warm-up

Dynamic Warm Up (No Measure)

-jog

-back peddle

-high knees

-butt kicks

-side shuffle

-karaoke

-knee hugs

-quad stretch

-runners lunge

-balance lunge
2 rounds

10 shoulder swings

10 clean drops

200 M row

Metcon

2015 CrossFit Games Masters qualifier, event 1 (AMRAP – Reps)

AMRAP, 5 minutes

-5 muscle ups

-10 cleans, 155 / 105 (any clean)

Scaling=

5 C2B

or

5 pull ups

Metcon

Metcon (AMRAP – Rounds)

4 X 200 M sprint every 1:30
then

Metcon (No Measure)

6 X 100 M banded partner sprint then 100 M sprint

Post WOD Stretch

hip flexor wall stretch

Competitors extra credit

Bench Press (5 x 3 going up)

Metcon (No Measure)

12 minute recovery row

CrossFit / Competitors WOD 4-28-15

The Athletic Studio / TAS CrossFit – CrossFit

Warm-up

Dynamic Warm Up (No Measure)

-jog

-back peddle

-high knees

-butt kicks

-side shuffle

-karaoke

-knee hugs

-quad stretch

-runners lunge

-balance lunge
Banded squat walks

Weightlifting

Metcon (AMRAP – Rounds)

EMOM, 12 minutes

2 front squats

1-3 minutes 70%

4-6 minutes 75%

7-9 minutes 80%

10-12 minutes 85%

Metcon

Metcon (Time)

3 RFT

30 KBS, 53/35

60 double unders

Post WOD Stretch

banded leg stretch

Competitors extra credit

Metcon (Time)

2 RFT

10 S2OH w/ log, 115/75

10 lateral bounds, 30’/24′

Competitors extra credit

Foam roll, 15 minutes

no excuses

CrossFit / Competitors WOD 4-27-15

The Athletic Studio / TAS CrossFit – CrossFit

40 is the magical number today for some reason.

Warm-up

Dynamic Warm Up (No Measure)

-jog

-back peddle

-high knees

-butt kicks

-side shuffle

-karaoke

-knee hugs

-quad stretch

-runners lunge

-balance lunge

Burgener Warm-up (No Measure)

BURGENER WARM-UP:

1. Down and “Finish”

2. Elbows High and Outside

3. Muscle Snatch

4. Snatch Lands at 2″, 4″, 6″

5. Snatch Drops

SKILL TRANSFER EXERCISES:

1. Snatch Push Press

2. Overhead Squat

3. Heaving Snatch Balance

4. Snatch Balance without a dip

5. Snatch Balance with a dip

Weightlifting

Snatch (4 X 3, going up)

Metcon

The big Four O.

Metcon (Time)

For time:

40 T2B

40 hang snatches, 95/65

40 ring push ups

40 unbroken wall balls

Post WOD Stretch

banded shoulder stretch

Competitors extra credit

Metcon (3 Rounds for reps)

Bar muscle ups

3xM.E.

1 minute rest between sets

Metcon (AMRAP – Rounds)

EMOM, 4 minutes

-25 M prowler push @ 40% BW

-50 M sprint

-25 M prowler push

CrossFit / Competitors team WOD, 4-25-15

The Athletic Studio / TAS CrossFit – CrossFit

Two separate WODs. Strength & WOD for 9:30 then WOD & Strength for 11:00

Warm-up

Dynamic Warm Up (No Measure)

-jog

-back peddle

-high knees

-butt kicks

-side shuffle

-karaoke

-knee hugs

-quad stretch

-runners lunge

-balance lunge
.

EMOM, 5 minutes

12 perfect air squats

Weightlifting

Back Squat (work to a heavy single)

-Teams of 3

-5 minutes to warm up

-15 minutes for the team to find a heavy single

Metcon

-Two teams of three will combine to make a team of 6

-Follow the leader.

-No leap frog.

-Teams will have ONE barbell for each movement.

Metcon (AMRAP – Rounds and Reps)

AMRAP, 20 minutes

-10 pull ups

-10 wall balls

-5 thrusters, 165 / 115

-10 KBS 70/53

-5 cleans, 205 / 145

-40 double unders

-1 rope climb

-200 M run

Post WOD Stretch

banded leg stretch

.

.

11:00 a.m. WOD

Metcon

2012 CrossFit regionals team event #4

Metcon (Time)

For time:

75 Back squats (95 lbs)

50 Pull-ups

25 Shoulder-to-overhead (95 lbs)

75 Front squats (65 lbs)

50 Pull-ups

25 Shoulder-to-overhead (65 lbs)

75 Overhead squats (45 lbs)

50 Pull-ups

25 Shoulder-to-overhead (45 lbs)

75 Back squats (135 lbs)

50 Pull-ups

25 Shoulder-to-overhead (135 lbs)

75 Front squats (85 lbs)

50 Pull-ups

25 Shoulder-to-overhead (85 lbs)

75 Overhead squats (65 lbs)

50 Pull-ups

25 Shoulder to overhead (65 lbs)
The team begins standing in the designated area. At the call of “3-2-1 … Go!” the first woman may reach down, place the barbell on her back and begin the set of back squats. From this point on, the barbell may not touch the ground until the women are finished with their portion of the workout. The women may switch who is working, and the men may hold the weight in the air while the switch occurs. The men can only touch the bar when it is stable in one of three positions: the hang, the front rack or racked on the back. There is no minimum or maximum number of repetitions that any athlete can perform.

After the 75th squat, the men grab the barbell while the women move to the pull-up bar and complete 50 pull-ups. The men must be standing while they hold the barbell. They then return to their barbell and complete 25 shoulder-to-overheads. The team then removes the 15-pound bumpers off the barbell without setting it down, and move the bar to the next station where the women will begin front squatting.

After the 75th squat, the men grab the barbell while the women move to the pull-up bar and complete 50 pull-ups. They then return to their barbell and complete 25 shoulder-to-overheads. The team then removes the 10-pound bumpers off the barbell without setting it down, and move the bar to the next station where the women will begin overhead squatting.

After the 75th squat, the men grab the barbell while the women move to the pull-up bar and complete 50 pull-ups. They then return to their barbell and complete 25 shoulder-to-overheads.

They are now allowed to set down this barbell and move to the station for the men to back squat. The men will then proceed through the same sequence of exercises and repetitions the women completed, but with heavier loads (listed above). Similarly, the barbell may not touch the ground once it is picked up, and it is the women’s responsibility to hold it when it is not being used. Once the men have finished all 25 repetitions of the

Weightlifting

Metcon (Time)

Clean speed ladder:

-6 stations

-moving laterally.

-ascending weight

-any clean

CrossFit/ Competitor’s WOD 4-24-15

The Athletic Studio / TAS CrossFit – CrossFit

Warm-up

Dynamic Warm Up (No Measure)

-jog

-back peddle

-high knees

-butt kicks

-side shuffle

-karaoke

-knee hugs

-quad stretch

-runners lunge

-balance lunge
2 rounds

-10 push presses

-10 good mornings

-10 back squats

w/ barbell

Metcon

CrossFit Games Open 13.2 (AMRAP – Rounds and Reps)

10 Min AMRAP
5 Shoulder to Overhead 115# / 75#
10 Deadlifts 115# / 75#
15 Box Jumps 24″ / 20″

Weightlifting

Push Press (3 x 5, going up)

Competitors extra credit

Metcon (Time)

100 calorie row

Metcon (No Measure)

Gymnastic Goat, 12 minutes

Post WOD Stretch

foam roll, 15 minutes

CrossFit / Competitors WOD, 4-23-15

The Athletic Studio / TAS CrossFit – CrossFit

Warm-up

Dynamic Warm Up (No Measure)

-jog

-back peddle

-high knees

-butt kicks

-side shuffle

-karaoke

-knee hugs

-quad stretch

-runners lunge

-balance lunge

Burgener Warm-up (No Measure)

BURGENER WARM-UP:

1. Down and “Finish”

2. Elbows High and Outside

3. Muscle Snatch

4. Snatch Lands at 2″, 4″, 6″

5. Snatch Drops

SKILL TRANSFER EXERCISES:

1. Snatch Push Press

2. Overhead Squat

3. Heaving Snatch Balance

4. Snatch Balance without a dip

5. Snatch Balance with a dip

Weightlifting

Metcon (AMRAP – Rounds)

EMOM. 7 minutes

-1 snatch

-1 OHS

@75% 1 RM snatch

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP, 11 minutes

-200 M run

-10 power snatches, 95/65

Post WOD Stretch

cat / cow stretch

Competitors extra credit

SKILL:

Practice handstand walks, 15 minutes on the clock

Tabata: ring dips (AMRAP – Reps)

Tabata:

:20 / :10

ring dips
score = round with least amount of reps

CrossFit / Competitors WOD 4-22-15

The Athletic Studio / TAS CrossFit – CrossFit

Warm-up

Dynamic Warm Up (No Measure)

-jog

-back peddle

-high knees

-butt kicks

-side shuffle

-karaoke

-knee hugs

-quad stretch

-runners lunge

-balance lunge
3 rounds

100 M run

15 squats

10 shoulder swings

Skill WOD

Perfecting the wall balls

Pistol Practice

Metcon (Time)

RX competitors =

For time:

30 wall balls, 35# / 20# slam ball 10′ target

4 minute cap

Metcon

Metcon (Time)

For time:

20 – 15 – 10 – 5

C2B

Pistols (1/2, 3/4, 5/6)

Post WOD Stretch

Banded leg stretch

Competitors extra credit

3 rounds not for time

10 GHD sit ups

10 back extensions

Metcon (No Measure)

Recovery row, 15 minutes

CrossFit / Competitors WOD 4-21-15

The Athletic Studio / TAS CrossFit – CrossFit

Warm-up

Dynamic Warm Up (No Measure)

-jog

-back peddle

-high knees

-butt kicks

-side shuffle

-karaoke

-knee hugs

-quad stretch

-runners lunge

-balance lunge
2 rounds

-10 clean drops

-10 strict presses from split jerk position

Weightlifting

Clean and Jerk (5 X 3, going up)

TNG

Metcon

Metcon (Time)

10 – 8 – 6 – 4 – 2

1 – 2 – 3 – 4 – 5

-HSPU

-Cleans, 225 / 155 (squat cleans)

Post WOD Stretch

Banded shoulder stretch

Competitors extra credit

Metcon (4 Rounds for time)

4 rounds

-800 M run every 4 minutes

Metcon (Time)

3 RFT

-50 M farmer carry @ 0.5 BW

-2 rope climbs

CrossFit WOD

The Athletic Studio / TAS CrossFit – CrossFit

Warm-up

Dynamic Warm Up (No Measure)

-jog

-back peddle

-high knees

-butt kicks

-side shuffle

-karaoke

-knee hugs

-quad stretch

-runners lunge

-balance lunge
3 rounds:

– 10 squat jumps with barbell

– :30 squat hold with barbell

Weightlifting

Paused Front Squat (5 second pause front squat, 3 x 4 going up)

Metcon

Metcon (Time)

For Time:

– 50 calorie row

– 200 DU / 200 singles

– 50 front squats (95/65)

– 100 DU / 100 singles

– 25 calorie row

Competitors extra credit

Metcon (No Measure)

Not for time:

4 x max effort strict muscle ups

Metcon (No Measure)

Barbell Goat

CrossFit / Competitors WOD 4-17-15

The Athletic Studio / TAS CrossFit – CrossFit

Warm-up

Dynamic Warm Up (No Measure)

-jog

-back peddle

-high knees

-butt kicks

-side shuffle

-karaoke

-knee hugs

-quad stretch

-runners lunge

-balance lunge
.

3 rounds w/ barbell

-10 front squats

-10 push presses

Metcon

Brittany (Time)

21 – 15 – 9

-thrusters, 115 / 80

-ring dips

Weightlifting

Front Squat (6 X 2 @ 90%)

Competitors extra credit

Snatch Complex 2 (5 X 1, going up)

– Snatch

– Hang Snatch

– High Hang Snatch
squat snatch

Metcon (AMRAP – Reps)

5 X max effort strict pull ups

1 minute rest between attempts

Post WOD Stretch

foam roll