All posts by master

CrossFit / Competitors Team, WOD 1-24-15

Main – 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 up & outs

-10 shoulder swings

Metcon

Metcon (Time)

-Teams of two

-One athlete working at a time

4 RFT

-50 double unders

-20 American KBS, 70/53

-5 ring muscle ups, RX (scaling = 10 C2B / 15 pull ups)

-10 alt. KB snatches, 70/53 (left & right = 1 rep)

-2 legless rope climbs
.

4 minute rest from the time the team completes the WOD

then

Weightlifting

Clean and Jerk (8 min for teams for find a heavy single)

CrossFit / Competitors WOD, 1-23-15

Main – 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
POGOs

Metcon

Metcon (Time)

14.5

Weightlifting

Tempo front squat (5 x 3, going up)

Paced down then speed out of hole
2 seconds down- 2 second hold- fast up

Competitors extra credit

Metcon (Time)

2 RFT:

– 5 Slam ball G2S, (150/100)

– 100 M ball carry

– 100 M Prowler push @ 50% BW

CrossFit / Competitors WOD, 1-22-15

Main – 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

30 seconds each movement

-hollow rock

-good mornings w/ barbell

-mountain climbers

Skill WOD

Bar muscle ups:

-jumping

-RX

competitors = 3×10 jumping. catch low and press out of dip.

Metcon

Metcon (Time)

For time:

15 – 12 – 9

-Deadlift, 275 / 195

-On & over box jumps, 30′ / 24′

Competitors extra credit

Strict press (6 X 2, going up)

Metcon (2 Rounds for reps)

max effort:

-freestanding handstand holds (1 second = 1 rep)

-freestanding HSPU

Post WOD Stretch

banded leg stretch

CrossFit / Competitors WOD, 1-21-15

Main – 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

.

.

work up to 85% back squat

Weightlifting

Back Squat (7 X 2 @ 85%)

Metcon

Metcon (Time)

5 RFT

10 HSPU

10 ring dips

10 pull ups

10 ab mat situps

F.I.T. E.C.

.

Work on a gymnastic goat, 12 minutes on the clock.

Snatch (6 x 1 going up)

CrossFit / Competitors Team, WOD 1-20-15

Main – 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 cleans drops

10 front squats

Weightlifting

Metcon (AMRAP – Rounds)

EMOM, 8 minutes

-deadlift

-hang power clean

-power clean

-squat clean

@75 % 1 RM clean

Metcon

Metcon (2 Rounds for reps)

4 minute AMRAP

-2 unbroken hanging Curtis P’s, 155/105

-40 double unders

1 minute rest

4 minute AMRAP

-4 unbroken hanging Curtis P’s, 135/95

-20 double unders

Competitors extra credit

Split Jerk (5 X 2 going up)

Metcon (AMRAP – Rounds)

50 M sprint every 30 seconds for 7 minutes.

Post WOD Stretch

Scorpion stretch

CrossFit / Competitors Team, WOD 1-17-15

Main – 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

Snatch Balance (4 X 8 @ 65/45)

Metcon

Metcon (AMRAP – Rounds)

EMOM, 21 minutes

1st minute = 5 hang squat snatches, 135 / 95

2nd minute = 10 burpees

3rd minute = 15 wall balls, 20/14

repeat this cycle for 21 minutes
.

.

Courtesy of CrossFit Downtown Miami. Dropped in Thursday and this was the WOD.

M

Competitors extra credit

Overhead Squat (4 X 3 going up)

Metcon (AMRAP – Reps)

AMRAP, 4

1 muscle ups

3 dips

CrossFit / Competitors Team, WOD 1-17-15

Main – 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 squats

10 lunges

10 push ups

100 M run

Metcon

Metcon (Time)

Teams of two:

One person working at a time.

Teams run together.

120 OH stationary lunges, 45/25

400 M run with plate, 45/25

120 G2OH with plate, 45/25

400 M run with plate

120 bus drivers with plate, 45/25

400 M run with plate

20 alternating athlete burpees onto the plate.

-One plate per team.

-Teammates may switch as often as they want during the 400 M carry but may not set down the plate.

-10 burpee per athlete penalty at the location of where the plate hits the grounds.

-“cash out’ burpees must be alternating between athlete. Athlete 1/ Athlete 2, 1/2, 1/2 for a combined total of 20 reps.

Competitors extra credit

CrossFit / Competitors, WOD 1-16-15

Main – 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
800 M run

Skill WOD

Double Unders

Pistols

competitors= weighted OH pistols

Metcon

Metcon (AMRAP – Reps)

Goblet Squat Tabata

1 minute rest

Metcon (AMRAP – Reps)

Pistol Tabata

1 minute rest

Metcon (AMRAP – Reps)

Jumping Pull Ups Tabata

1 minute rest

Metcon (AMRAP – Reps)

5 x 5 M sprint Tabata

Post WOD Stretch

Hip flexor stretch

Competitors extra credit

Atlas Stones (working up in weight, 3 consecutive lifts)

ground two shoulder with atlas stones
work up to a heavy 3 reps with one stone, going up in weight. Reps must be completed with 15 seconds from 1st to 3rd. Log heaviest weightier 3 reps in time frame.

Bar Muscle-ups (3 rounds max effort, 2 minute rest between)

CrossFit WOD 1-15-15

Main – 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 ups

– 10 straight leg sit ups

– 10 tuck jumps

Skill WOD

Strict press (7 x 3, working up)

Metcon

Metcon (AMRAP – Rounds and Reps)

8 minute AMRAP:

– 4 KBS (70/53)

– 4 SDHP

– 4 Over the KB burpees

Post WOD Stretch

Figure 4 glut stretch

Competitors extra credit

Bench Press (work to a 10 rep max)

Metcon (Time)

For time:

150′ handstand walk

CrossFit WOD 1-14-15

Main – 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 knee walks

Skill WOD

Front Squat (3 x 3 @ 85%)

Metcon

Metcon (Time)

For Time:

– 5 Bar Muscle Ups

– 10 T2B

– 20 Box jumps (24/20)

– 40 Front Squats (95/65)

– 80 Double Unders

– 40 Front Squats

– 20 Box Jumps

– 10 T2B

– 5 Bar Muscle Ups

Post WOD Stretch

Banded shoulder stretch on rig

Competitors extra credit

Barbell:

Snatches from boxes

Gymnastics:

3 rounds not for time:

– 10 strict ring pull ups

– 10 strict T2R