All posts by master

CrossFit WOD, 1-7-19

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

5/5 single leg Romanian deadlifts

10 good mornings

5 glute bridges w/ pause

Weightlifting

Deadlift (Work up to a heavy 5 reps, 20 minutes)

Metcon

Metcon (Time)

For time:

50 double unders

21 deadlifts, 225/155

50 double unders

15 deadlifts, 225/155

50 double unders

9 deadlifts, 225/155

50 double unders

Post WOD Stretch

Supine twist

Competitors extra credit

Metcon (No Measure)

5 rounds not for time:

1 minute unbroken plank hold

10 hollow rocks

20 second HS wall hold
Rest as needed between rounds

ROM WOD (No Measure)

ROM WOD

CrossFit Team WOD, 1-5-19

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
2 rounds

200 M run with slam ball

20 second hand plank hold

10 step ups

10 straight leg sit ups

Game

Metcon

Teams of 2

Metcon (AMRAP – Rounds and Reps)

AMRAP, 22 minutes

600 M dumbbell farmer carry, 50-50/35-35

60 ring push ups

400 M dumbbell farmer carry

40 partner wall ball ab mat sit ups, 20/14

200 M dumbbell farmer carry

20 farmer carry step ups, 24/20, 50-50/35-35
-All carries and movements are shared.

Dumbbell may not be set down during the carry. 5 in sync burpee penalty.

Both dumbbells must be carried by the same person.

Scaling:

Ring push ups = HRPU

All other movements may be scaled by weight and height of the box.

RX+ =

Partner fireman carry

Post WOD Stretch

Coach’s choice

Competitors extra credit

Metcon (Time)

For time:

12′ HS walk / 4′ HS walk – obstacle HS walk – 4′ HS walk

4 peg board ascents

12′ HS walk / 4′ HS walk – obstacle HS walk – 4′ HS walk
Teams of 2

Both athletes complete HS walk (relay)

share peg board reps

Both athletes complete HS walk (relay)

ROM WOD (No Measure)

ROM WOD

CrossFit WOD, 1-4-19

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

Weightlifting

Every 3 minutes for 15 minutes going up in weight

0-3 = 1×3 @ 70%

3-6 = 1×3 @ athlete’s choice

6-9 = 1×2 @ athlete’s choice

9-12 = 1×2 @ athlete’s choice

12-15 = 1×1 @ athlete’s choice

70%: Snatch (1 x 3)

Snatch (1 x 3)

Snatch (1 x 2)

Snatch (1 x 2)

Snatch (1 x 1)

Metcon

Metcon (Time)

For time:

10 snatches @ 60%

10 T2B

8 snatches @ 65%

12 T2B

6 snatches @ 70%

14 T2B

4 snatches @ 75%

16 T2B

2 snatches @ 80%

18 T2B
-Percentage of today’s 1×1 weightlifting session.

-Squat snatches

20 minute cap

Post WOD Stretch

Puppy dog pose, 3 minutes

Competitors extra credit

Bulgarian Split Squat (4 x 5/5 going up)

Elevated back foot, single leg split squat
Dumbbells or KBs

Metcon (Calories)

AMRAP, 10 minutes

Max calorie Assault bike

ROM WOD (No Measure)

ROM WOD

CrossFit WOD, 1-3-19

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

7 shoulder swings

7 hollow rocks

7 push ups

7 PVC pass throughs

Skill WOD

Ring muscle ups:

-Ring muscle up transitions

-Shoulder swings

-Supine pull through

-Hip pulls

-Strict muscle up

-Kipping muscle up

If you have muscle ups go through a limited version of each of the progressions as a warm up and skill session then work on virtuosity of the muscle up and efficiency of multiple muscle ups. Do not complete more than 3-4 sets of muscle ups.

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP, 15 minutes

6 devil presses, 50-50/35-35

4 muscle ups

50 double unders
Muscle up scale:

-Jumping ring muscle ups

-Muscle up transitions with dips

-4 ring rows / 4 box or bar dips

Post WOD Stretch

Banded shoulder stretch

Competitors extra credit

Metcon (Time)

4 rounds for time:

20 KB deadlifts, 70-70/53-53

50 M (right) / 50 M (left) single arm farmer carry, 70/53

CrossOver Symmetry, recovery (No Measure)

CrossOver Symmetry , recovery

ROM WOD (No Measure)

ROM WOD

CrossFit WOD, 1-2-19

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
Glute activation

3 rounds

5 super slow back squats

5 glute bridges

5/5 side lunges

Weightlifting

pause back squats (Work to a heavy triple, 15 minutes)

no redip
3 second pause

Metcon

Metcon (Time)

For time:

25/20 calorie bike

25 OHS, 45/35

25/20 calorie bike

25 front squats, 45/35

25/20 calorie bike

25 back squats, 45/35

25/20 calorie bike

25 air squats

Post WOD Stretch

Quad stretch

Foam roll:

quads, hamstrings & calves

Competitors extra credit

Metcon (5 Rounds for time)

Every 2 minutes for 10 minutes

12 axle bar deadlifts, 105/65

9 axle bar hang power cleans, 105/65

6 axle bar push jerks, 105/65
-Each round is for time.

-Rest for the remainder of the 2 minutes.

-Axle bar weighs 15#’s

ROM WOD (No Measure)

ROM WOD

CrossFit WOD, 1-1-19

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 banded pull aparts

2 inch worms w/ push up

5 strict presses

5 push presses

5 push jerks

Weightlifting

S2OH complex, P.P. / P.J. (Work to a heavy single of the complex)

S2OH complex:

-Push press

-Push jerk
14 minutes

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP, 12 minutes

1 push press, 165/115

1 push jerk, 165/115

19 bar touch burpees

1 push press, 165/115

1 push jerk, 165/115

19 box jumps, 24/20
-From the ground

-Barbell must be dropped from the hang position.

Post WOD Stretch

Coach’s choice

Competitors extra credit

Metcon (4 Rounds for time)

Every 6 minutes for 24 minutes:

For time:

.40 Woodway run with vest

ROM WOD (No Measure)

ROM WOD

CrossOver Symmetry, recovery (No Measure)

CrossOver Symmetry , recovery

CrossFit WOD, 12-31-18

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

Teams of 2

1 barbell (except for co-ed teams)

12 minutes

Clean complex: H.P.C. / H.C. (Work to a heavy single of the complex, 12 minutes)

Complete the following complex:

-Hang power clean

-Hang clean

Metcon

Teams of 2

Teams runs together

Reps are shared.

Metcon (Time)

For time:

300 M run

10 power cleans, 60%

10 cleans, 60%

300 M run

8 power cleans, 70%

8 cleans, 70%

300 M run

6 power cleans, 80%

6 cleans, 80%

300 M run

4 power cleans, 85%

4 cleans, 85%

300 M run

2 power cleans, 90%

2 cleans, 90%
Percentages of the team’s average of today’s weightlifting session.

Post WOD Stretch

Coach’s choice

Competitors extra credit

Metcon (No Measure)

EMOM: 20 minutes

Odd: Handstand walk practice

Even: Rest
Warm up through the first 10 minutes handstand walking. Practice obstacles for the second 10 minutes.

CrossFit Team WOD, 12-29-18

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
Coach’s choice

Metcon

Teams of 3

1 person working at a time.*

All reps are shared.

Metcon (Time)

For time:

1000 M row

50 T2B

1000 M row

50 snatches, 120/85

1000 M row

50 pull ups

1000 M row

50 HSPU
Snatches are squat snatches

40 minute time cap

RX+ =

2 team members in sync for the T2B, snatches, pull ups and HSPU.

Post WOD Stretch

Coach’s choice

Competitors extra credit

rom: Metcon (Time)

For time:

2 minute unbroken plan hold (each/same time)

30 D-bag bear hug step ups, 200/150 (shared)

ROM WOD (No Measure)

ROM WOD

CrossFit WOD, 12-28-18

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 front squats

5 clean drops

5 stright leg sit ups

Weightlifting

1 & 1/4 front squats (Work to a heavy double, 15 minutes)

down, bounce out of the hole a quarter up, then back down and up.

Metcon

Metcon (Time)

3 rounds for time:

28 bus drivers, 35/26

21 wall balls, 20/14

15 ab mat sit ups

9 front squats, 185/135
From the ground

Post WOD Stretch

Banded leg stretch

Competitors extra credit

Metcon (Time)

2 rounds for time:

50 M / 50 M prowler sprint, 90/70

80′ HS walk
6′ minimum

ROM WOD (No Measure)

ROM WOD

CrossFit WOD, 12-27-18

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
EMOM: 9 minute

1st minute: 40 second jump rope / 20 second rest

2nd minute: 2 stationary inch worm w/ push ups / 10 hollow rocks

3rd minute: 5/5 upright rows / 10 squat jumps

Skill WOD

met: Metcon (Time)

For time:

100 double unders

1 minute rest

75 double unders

1 minute rest

50 double unders

1 minute rest

25 doubles

Metcon

These are box facing burpees.

RX: CrossFit Games Open 17.1 (Time)

For time:

10 snatches

15 burpee box jump-overs

20 snatches

15 burpee box jump-overs

30 snatches

15 burpee box jump-overs

40 snatches

15 burpee box jump-overs

50 snatches

15 burpee box jump-overs

M: 50-lb. dumbbell / 24-in. box

F: 35-lb. dumbbell / 20-in. box

Time cap: 20 minutes

Scale: CrossFit Games Open 17.1 Scaled (Time)

For time:

10 snatches

15 burpee box jump-overs

20 snatches

15 burpee box jump-overs

30 snatches

15 burpee box jump-overs

40 snatches

15 burpee box jump-overs

50 snatches

15 burpee box jump-overs

M: 35-lb. dumbbell / 20-in. box (step-ups OK)

F: 20-lb. dumbbell / 20-in. box (step-ups OK)

Time cap: 20 minutes

Post WOD Stretch

Happy baby pose

Foam roll. calves

Competitors extra credit

Metcon (5 Rounds for time)

5 rounds each for time:

10 C2B

15 dumbbell bench press, 50-50/35-35

20 GHD sit ups
2 minute rest between rounds

ROM WOD (No Measure)

ROM WOD