All posts by master

CrossFit WOD, 9-12-18

The Athletic Studio / TAS CrossFit – CrossFit

View Public Whiteboard

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 hollow rocks

10 PVC pass throughs

10 shoulder swings

Skill WOD

Practice and perfect:

Group A:

Kipping pull ups

Butterfly pull ups

Group B:

Bar muscle ups

15 minutes

Metcon

Metcon (No Measure)

EMOM, 15 minutes

1st minute:

12 pull ups

or

8 C2B

or

4 bar muscle ups

2nd minute:

40 double unders

3rd minute:

12/9 calorie Assault bike
Practice your gymanstic skills while under a bit of a heavy heart rate. focus on form, proficiency and efficiency.

RX+ =

Unbroken

6 pull ups – 4 C2B – 2 bar muscle ups

Post WOD Stretch

Extended arm child’s pose, 2 minutes

Foam roll: lats

Competitors extra credit

Snatch Grip Push Press (5 x 3, going up)

ROM WOD (No Measure)

ROM WOD

CrossFit WOD, 9-11-18

The Athletic Studio / TAS CrossFit – CrossFit

View Public Whiteboard

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

Clean warm up (No Measure)

-dip & shrug

-high pull

-muscle clean

-front squat

-clean drop

-clean

Weightlifting

Hang Clean (Work to a heavy 7 reps, 12 minutes)

-Squat clean

-all consecutive reps, no dropping the bar

Metcon

Metcon (Time)

For time:

-24 hang squat cleans, 155/105

-12 front rack step up & overs, 35-35/20-20

-16 power cleans, 155/105

-8 front rack step up & overs, 35-35/20-20

-8 clusters, 155/105

-4 front rack step up & overs, 35-35/20-20
20″ box for everyone

Post WOD Stretch

Foam roll:

quads, glutes & hamstrings

Competitors extra credit

Metcon (Time)

5 rounds for time

10 dumbbell OHS, 50/35

3 rope climbs

ROM WOD (No Measure)

ROM WOD

CrossFit WOD, 9-10-18

The Athletic Studio / TAS CrossFit – CrossFit

View Public Whiteboard

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
4 rounds

5 good mornings

5 deadlifts

5/5 table top extension

5 push ups

Weightlifting

Deadlift (5 x 5 @ 75%)

Metcon

Metcon (Time)

For time:

18 – 15 – 12 – 9 – 6 – 3

Ring dip

KBS, 70/53
American

Post WOD Stretch

Happy baby

Tricep stretch

Competitors extra credit

Metcon (4 Rounds for distance)

4 rounds

2 minute max Woodway run

2 minute rest

Metcon (No Measure)

5 x 80′ yoke carry, 280/180

M.S. FUNdraiser CrossFit WOD

The Athletic Studio / TAS CrossFit – CrossFit

View Public Whiteboard

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
Slam ball relay

Warm up to working weight.

Metcon

Teams of 2

One person working at a time.

Metcon (AMRAP – Reps)

AMRAP, 20 minutes

60 deadlift

30 burpees

60 front squats

30 burpees

60 push presses

30 burpees

max reps C & J in time remaining
RX =

135/95

Post WOD Stretch

Coach’s choice

Competitors extra credit

Metcon (Time)

For time:

Beer mile

Metcon (No Measure)

Bike ride pub crawl

CrossFit Team WOD, 9-8-18

The Athletic Studio / TAS CrossFit – CrossFit

View Public Whiteboard

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
Moby, Flowers.

OHS w/ PVC

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 complex: PS / OHS (Work to a heavy single, 10 minutes)

Complete the following as a complex:

-Power snatch

-OHS

Metcon

Teams of 2

Metcon (AMRAP – Rounds and Reps)

AMRAP, 18 minutes

30 power snatches (shared)

30 box jumps, 24/20 (shared)

300 M run (together)

30 OHS (shared)

30 in sync jumping C2B
Snatch and OHS weight = 70% of the team’s average for today’s weightlifting complex

RX+ =

30/24

10 in sync bar muscle ups

Post WOD Stretch

Coach’s choice

Competitors extra credit

Metcon (Time)

Teams of 2

For time:

800 M prowler pull, 45/25
-Forward pull

-800 M lap

ROM WOD (No Measure)

ROM WOD

CrossFit WOD, 9-7-18

The Athletic Studio / TAS CrossFit – CrossFit

View Public Whiteboard

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
4 rounds

5 squat jumps

5 banded pull aparts

5 strict presses

5 push jerks

Weightlifting

Push jerk complex: PJD / PJD / PJD / PJ (Work up to a heavy single of the complex, 15 minut)

Complete the following:

-Push jerk dip

-Push jerk dip

-Push jerk dip

-Push jerk
Complete three controlled dips focusing on form, depth, posture and stability then complete one push jerk.

Metcon

Metcon (Time)

For time:

10 S2OH, 135/95

then

4 rounds

15 dumbbell push press, 35-35/20-20

10/10 Turkish get up sit ups, 26/18

then

10 S2OH, 135/95
-From the ground

-Barbell must be brought to the hang position before being dropped.

15 minute cap

RX+ =

195/140

50-50/35-35

35/26

Post WOD Stretch

Banded shoulder stretch

Competitors extra credit

Metcon (No Measure)

4 x 8, bicep hammer curls, going up

4 x 8, single arm bent over dumbbell rows, going up

ROM WOD (No Measure)

ROM WOD

CrossFit WOD, 9-6-18

The Athletic Studio / TAS CrossFit – CrossFit

View Public Whiteboard

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
Ladder drills

2 rounds

10 good mornings

10 calorie row

200 M run

Warm up to working weight for KB’s

Metcon

Metcon (Time)

For time:

30 KB deadlifts, 70-70/53-53

1600 M row

1 mile run

1600 M row

30 KB deadlifts, 70-70/53-53

Post WOD Stretch

Scorpion stretch

Supine twist

ROM WOD (No Measure)

ROM WOD

Competitors extra credit

Metcon (No Measure)

4 rounds not for time:

15 GHD sit ups

15 T2R

10 parallette pass throughs

Snatch Pull (6 x 2 @ 110% 1 RM snatch)

CrossFit WOD, 9-5-18

The Athletic Studio / TAS CrossFit – CrossFit

View Public Whiteboard

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

5 super slow back squats

5 hollow rocks

5 glute bridges

2 stationary inch worms

4 minutes to warm up to a moderate back squat weight

Weightlifting

1 set every 4 minutes for 16 minutes.

1st set: 10 reps

2nd set: 3 reps

3rd set: 8 reps

4th set: 5 reps

Complete the reps during the 4 minute time frame. You will have 1 attempt at each set of reps during the 4 minutes.

Back Squat (4 minutes to complete 1 set of 10 reps)

Back Squat (4 minutes to complete 1 set of 3 reps)

Back Squat (4 minutes to complete 1 set of 8 reps)

Back Squat (4 minutes to complete 1 set of 5 reps)

Metcon

Metcon (Time)

For time:

40 wall balls, 20/14

16 strict HSPU

30 wall balls, 20/14

12 strict HSPU

20 wall balls, 20/14

8 strict HSPU
13 minute cap

HSPU scale =

1 ab mat

2 ab mats

box HSPU

No kipping

Post WOD Stretch

Pigeon pose, 2 minutes each side

Extended arm childs pose: 2 minutes

Competitors extra credit

Metcon (4 Rounds for reps)

4 rounds

Bench press, max reps @ BW / 75%BW

3 minute rest

Gymnastics goat (No Measure)

Work on a gymnastic movement that you either do not like or are not good at.

ROM WOD (No Measure)

ROM WOD

CrossFit WOD, 9-4-18

The Athletic Studio / TAS CrossFit – CrossFit

View Public Whiteboard

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
Warm up to 70-80%

Metcon

Metcon (Weight)

EMOM, 30 minutes

1st minute:

2 x Power snatch / hang power snatch

2nd minute:

16 alt table top extensions w/ 1 second pause

3rd minute:

30-50 double unders
Snatch weight = Athlete’s choice, 70-80% of 1 RM power snatch

Athlete’s choice on double under reps. Maintain same amount for each rounds

Double under scale:

practice double unders for the minute.

Post WOD Stretch

Standing forward fold, 2 minutes

Competitors extra credit

Metcon (Time)

For time:

500 M row

20 muscle ups

500 M row

ROM WOD (No Measure)

ROM WOD

Reverse Hypers (4 x 8 going up)

CrossFit Team WOD, 9-3-18

The Athletic Studio / TAS CrossFit – CrossFit

View Public Whiteboard

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

Clean warm up (No Measure)

-dip & shrug

-high pull

-muscle clean

-front squat

-clean drop

-clean

Weightlifting

Clean Complex, C / C / FS (Work to a heavy single of the complex, 10 minutes)

Complete the following:

-Clean

-Clean

-Front squat
-Yes, they are squat cleans.

-Must be TnG

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP, 20 minutes

-7 hang cleans, 135/95

-14 pull ups

-21 IN SYNC burpees

-28 T2B

-35 calorie Assault bike
Squat cleans

RX+ =

-185/135

-C2B

Post WOD Stretch

Forearm stretch

Competitors extra credit

Metcon (No Measure)

Go to the beach, the pool or a BBQ. Enjoy your Labor Day.

1-Mile Run (Time)

Max Effort 1-Mile Run

ROM WOD (No Measure)

ROM WOD