All posts by master

CrossFit WOD, 7-11-18

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
2 rounds

6 calorie row/bike

10 air thrusters

10 shoulder swings

2 rounds

8 thrusters

8 pull ups

Warm up to working weight

Metcon

WOD A.) 0 – 10 minutes

WOD B.) 10 – 20 minutes

WOD C.) 20 – 30 minutes

A.): Metcon (Time)

For time:

300 M row

40 thrusters, 45/35

30 pull ups
For time:

.5 mile Assault bike

40 thrusters, 75/55

30 C2B

B.): Metcon (Time)

For time:

400 M row

30 thrusters, 75/55

25 pull ups
For time:

.75 mile Assault bike

30 thrusters, 115/80

25 C2B

C.): Metcon (Time)

For time:

500 M row

20 thrusters, 105/75

20 pull ups
For time:

1 mile Assault bike

20 thrusters, 155/105

20 C2B

Post WOD Stretch

Foam roll:

Quads, hamstrings and glutes

Competitors extra credit

Metcon (Time)

For time:

20 ring muscle ups**
** = 0.25 mile Woodway run on every break.

Metcon (No Measure)

4 x 6/6 reverse stationary front rack lunges, 70-70/53-53

ROM WOD (No Measure)

ROM WOD

CrossFit WOD, 7-10-18

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

Clean warm up (No Measure)

-dip & shrug

-high pull

-muscle clean

-front squat

-clean drop

-clean
Power series

Weightlifting

Hang Power Clean (Work to a heavy 5 reps, 15 minutes)

No Bambi legs!

Metcon

Metcon (Time)

For time:

30 ball slams, 20/15

20 lateral over the bar burpees

30 power cleans, 135/95

20 lateral over the bar burpees

30 ball slams, 20/15

Post WOD Stretch

Happy baby, 2 minutes

Seated forward fold, 2 minutes

Competitors extra credit

Metcon (AMRAP – Rounds)

EMOM, 10 minutes

Odd: 1 legless rope climb / 1 reg. rope clim

Even: rest

ROM WOD (No Measure)

ROM WOD

CrossFit WOD, 7-9-18

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
With PVC

then

With barbell

Warm up to approximately 70% of 1 RM snatch

Weightlifting

Snatch (2 reps every 2 minutes for 12 minutes, going up)

-The first 2 minutes = 70%

-Athletes will go up every 2 minutes.

-Athlete’s choice on weights/percentage after the 70%.

-Athletes should not go up if they miss a lift until they successfully have a 2 minute cycle with zero misses.

-Squat snatch

-Does not have to be TnG

Metcon

Metcon (Time)

21 – 15 -9

OHS, 95/65

Ring dips
RX+ =

Dumbbell OHS, 50/35

Strict ring dips

Post WOD Stretch

Extended arm child’s pose, 2 minutes

Competitors extra credit

Metcon (Time)

3 rounds

For time:

50 M / 50 M reverse prowler pull, 70/45

15/2 calorie row

Woodway sprint Tabata (Distance)

For total distance

8 rounds

Sprint on the Woodway for 20 seconds

Rest for 10 seconds
Athletes must stop running and step off of Woodway during the 10 second rest.

ROM WOD (No Measure)

ROM WOD

CrossFit Team WOD, 7-7-18

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
2 rounds

-30 seconds back rack reverse lunges / 30 second back squats

-1 minute assault bike

-1 minute singles

Weightlifting

-Teams of 3

-1 rack

-1 bar

0-20: Back Squat (Work to a heavy double)

Metcon

Teams of 3

1 person working at a time

Relay style

20-40: Metcon (AMRAP – Rounds and Reps)

AMRAP, 20 minutes

30 double unders (each)

10/7 calorie bike (each)

6 squats (each)

300 M run (together)

6 squats (each)

10/7 calorie bike (each)

30 double unders (each)

300 M run (together)
-From the rack

-Back squat = 65% of the teams average

-Double under scale = 10#/10# plate hops

Post WOD Stretch

Foam roll:

quads, hamstrings and calves

Competitors extra credit

Yoga with Carla

Savasana

CrossFit WOD, 7-6-18

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
3 rounds

8 hollow rocks

8 push presses

8 push jerks

Weightlifting

Push Press (Work to a heavy 7 reps, 15 minutes)

From the rack

Metcon

Metcon (Time)

5 rounds for time:

200 M farmer carry, 53-53/35-35

10 push press wall balls, 20/14

5** push jerk, 185/135
-** = the push jerk reps will decrease by 1 rep each round.

5-4-3-2-1

-From the ground.

-Push press wall ball will be the same as a traditional wall ball excluding the squat. Push press dip and drive/throw to hit target.

RX+ =

70-70/53-53

30/20

225/155

Post WOD Stretch

Competitors extra credit

Metcon (No Measure)

4 x 8 dumbbell hammer curls, going up

4 x 8 partner leg curls

ROM WOD (No Measure)

ROM WOD

CrossFit WOD, 7-5-18

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

10 table top extensions

10 good mornings

10 deadlifts

Weightlifting

Deadlift (Work to a heavy triple, 15 minutes)

Metcon

Metcon (Time)

For time:

30/24 calorie row

21 deadlifts

20/16 calorie row

15 deadlifts

10/8 calorie row

9 deadlifts
Deadlifts = 65% of today’s deadlifting WOD

Post WOD Stretch

Seated forward fold, 2 minutes

Competitors extra credit

Metcon (Time)

3 rounds

30 GHD sit ups

5 bag/ball G2S, 200/150

Metcon (Time)

For time:

5 mile Assault bike

ROM WOD (No Measure)

ROM WOD

CrossFit WOD, 7-4-18

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
4 rounds

8 shoulder swings

8 squat jumps

8 front squats

Metcon

Sean (Time)

10 Rounds for Time of:

11 Chest-To-Bar Pull-ups

22 Front Squats, 75#
In honor of U.S. Army Staff Sergeant Sean M. Flannery, 29, of Wyomissing, PA, was killed on November 22, 2010
To learn more about Sean click here
U.S. Army Staff Sergeant Sean M. Flannery, 29, of Wyomissing, Pennsylvania, assigned to the 2nd Battalion, 502nd Infantry Regiment, 2nd Brigade Combat Team, 101st Airborne Division (Air Assault), based in Fort Campbell, Kentucky, was killed on November 22, 2010, in Kandahar province, Afghanistan, when insurgents attacked his unit with an improvised explosive device. He is survived by his fiancee Christina Martin, mother Charlene Flannery, and brothers Sergeant Brian Flannery and Devin Flannery.


Post WOD Stretch

Banded leg stretch

Competitors extra credit

Get outside, enjoy the holiday. Beach, BBQ, fireworks and friends/family

CrossFit WOD, 7-3-18

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

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
With PVC

then

With barbell

Warm up to working weight

Metcon

Metcon (AMRAP – Rounds)

EMOM, 30 minutes

1st minute: 2 x power snatch / hang power snatch

2nd minute: 8/8 standing bottoms up KB strict presses, 26/18

3rd minute: 8/6 calorie bike
Snatches will be at 75% of 1 RM power snatch

Post WOD Stretch

Banded shoulder stretch

Competitors extra credit

Metcon (Time)

For time:

50 double unders

5 muscle ups

100 double unders

10 muscle ups

ROM WOD (No Measure)

ROM WOD

CrossFit WOD, 7-2-18

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 (Work to a heavy single, 20 minutes)

-Yes, squat clean.

-Work up gradual and let’s PR

Metcon

Metcon (Time)

5 rounds for time:

12 med ball cleans*, 20/14

12 bar touch burpees
30#/20#

Improper form will be considered no reps. Focus on the quality of the movements during this metcon.

Post WOD Stretch

Single leg seated straddle, 2 minutes each side

Competitors extra credit

Metcon (AMRAP – Reps)

EMOM, 8 minutes

30 second HS wall hold

30 second rest

Metcon (4 Rounds for weight)

4 x 10/10 single leg Romanian, going up
Dumbbell or KB

CrossFit Team WOD, 6-30-18

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
Athlete 1 =

3 minute assault bike

(5 second sprint every 30 seconds)

Athlete 2 =

3 rounds

7 good mornings

7 push ups

switch

Warm up to working weight for deadlifts.

Warm up to MU if RX+

2 rounds:

3 ring rows

3 ring MU transitions with dip

3 hip pulls

Metcon

Metcon (Time)

For time:

3.5 mile Assault bike (shared)

45 deadlifts, 225/155

45 ring dips

2.5 mile Assault bike (shared)

30 deadlifts, 275/195

30 ring dips

1.5 mile Assault bike (shared)

15 deadlifts, 315/220

15 ring dips
RX+ =

Athletes must complete a muscle up to perform the dips.

Post WOD Stretch

Coach’s choice

Competitors extra credit

Metcon (Time)

Teams of 2

For time:

800 M ball/bag carry, 150/100
50 in sync burpees if ball touches ground once the carry has begun. Burpees will be completed where the ball drops during the carry.

The ball may be carried at the hip or on the shoulder.

ROM WOD (No Measure)

ROM WOD