All posts by master

CrossFit / Competitors WOD, 5-2-16

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 goblet squats

10 second goblet squat hold

Weightlifting

pause back squats (Work to a heavy single, 3 second hold (18 minutes))

no redip

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP, 8 minutes

6 front squats, 205/145 (from the ground)

40 double unders

Post WOD Stretch

Hip flexor wall stretch

Competitors extra credit

Metcon (AMRAP – Reps)

EMOM, 8 minutes

3-5 SHSPU

Tabata: DU (AMRAP – Reps)

Tabata

:20 / :10

double unders

score is the least amount of reps for the 8 cycles

CrossFit / Competitors team WOD, 4-30-16

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 good mornings

30 singles

warm up to working weight

Metcon

Team of two.

Athlete 1 will complete the 1st series. Athlete 2 will complete the 2nd series. Then both athletes will complete the 3rd series. One person working at a time for the 3rd series burpees

Metcon (AMRAP – Rounds and Reps)

AMRAP, 18 minutes

5 deadlifts, 275/190

20 double unders

10 pull ups

*

5 deadlifts, 275/190

20 double unders

10 pull ups

*

10 partner deadlifts, 275/190

20 double unders each

10 bar over burpees

Post WOD Stretch

Scorpion stretch

Competitors extra credit

Metcon (Time)

Teams of 2

120 cal row (switch every 20 cal)

20 G2OS w/ D-ball, 150/100

CrossFit / Competitors WOD, 4-29-16

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

6 lunge jumps

6 clean drops

6 front rack stationary lunges

Weightlifting

Reverse Lunges (EMOM, 8 minutes)

Odd = max effort reverse lunges, 135/95 (back rack)

Even = rest

every lunge step is a rep

Metcon

()

Metcon (AMRAP – Reps)

AMRAP, 9 minutes

-6 cleans, 135/95

-4 S2OH, 135/95

-10 ab mat sit ups
Yes, squat cleans.

RX+ = 165/110

Post WOD Stretch

Foam roll = athlete’s choice

Competitors extra credit

Snatch pull complex (work to a heavy single)

2 snatch high pulls

1 snatch

Metcon (3 Rounds for reps)

3 x max effort pull ups
9 minute cap

CrossFit / Competitors WOD, 4-28-16

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

8 shoulder swings

8 air squats

8 up & outs

8 push ups

Weightlifting

Bench Press (Work to a heavy triple, 10 minutes)

Metcon

Metcon (Time)

For time:

1000 M row

20 T2B

30 box jump on & overs, 24/20

100 wall balls, 20/14

30 box jump on & overs

20 T2B

Post WOD Stretch

-Hip flexor wall stretch

-Pigeon

Competitors extra credit

Metcon (AMRAP – Reps)

AMRAP, 6 minutes

12 deadlifts, 225/155

4 bar muscle ups

CrossFit / Competitors WOD, 4-26-16

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 jump squats w/ barbell (back rack)

-15 second back squat hold w/barbell

Weightlifting

Back Squat (10 -3 – 5 – 1)

Warm up for the 10 rep then 1 attempt at each of the sets. 1 attempt at 10 reps. 1 attempt at 3 reps……………….

log weights for 10’s – 3’s & 5’s in notes. 1 x 1 for score

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP, 6 minutes

-10 wall balls, 20/14

-5 strict pull ups

-2 front squats, 225/155

Post WOD Stretch

Foam roll:

glutes, quads & hamstrings

Competitors extra credit

Metcon (Time)

8 rounds for time:

80′ sprint / 40′ sprint / 1 rope climb / 40′ sprint
RX+ = legless

Metcon (Time)

For time:

-10 box jumps, 24/20

-8 box jumps, 30/24

-6 box jumps, 36/30

-8 box jumps, 30/24

-10 box jumps, 24/20

CrossFit / Competitors WOD, 4-25-16

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

Clean warm up (No Measure)

-dip & shrug

-high pull

-muscle clean

-front squat

-clean drop

-clean

Weightlifting

Power Clean (5 x 5 @75%, 18 minute cap)

Metcon

Metcon (Time)

For time:

21 * 15 * 9

-power cleans, 115/80

-lateral bar over burpees

* = 50 double unders

Post WOD Stretch

-Scorpion stretch

Competitors extra credit

100 m prowler sprint, 100 / 50 (Time)

For time:

100 M prowler sprint, 100/50

Metcon (Weight)

AMRAP, 3 minutes

G2S with stone
Pick 1 stone and complete as many ground to shoulder lifts in 3 minutes. Athletes choice for weight.

Score = reps x weight of stone.

CrossFit / Competitors team WOD, 4-23-16

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 air thruster

-10 squat cleans w/ barbell

Weightlifting

-Teams of 3.

-12 minutes to find 1 RM thruster from the ground.

-5 minute rest / transition to metcon

Thruster (1 RM)

Metcon

Metcon (Time)

3 rounds for time:

55 hang power cleans, 135/95

34 overhead squats, 95/65

21 muscle-ups
Muscle up scale = ring dips

20 Minute cap

Post WOD Stretch

forearm stretch

Competitors extra credit

Metcon (Distance)

Max distance unbroken yoke carry, 280/180 (on yoke)

Barbell Goat work (No Measure)

Work on a barbell movement that needs improvement.

CrossFit / Competitors WOD, 4-22-16

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

8 glute bridges

8 good mornings

Weightlifting

Deadlift (5 x 3 @ 80%)

Metcon

Metcon (Time)

For time:

49 pull ups

35 burpees

21 deadlifts, 245/165

Post WOD Stretch

Foam roll:

athlete’s choice

Competitors extra credit

Metcon (No Measure)

Recovery row, 12 minutes

Gymnastics goat (No Measure)

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

CrossFit / Competitors WOD, 4-21-16

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 split jerks

10 strict presses from split jerk

Weightlifting

Metcon (AMRAP – Rounds)

EMOM, 18 minutes

Odd = 4 jerks @ 80% (from rack)

Even = 30 double unders

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP, 6 minutes

10 push press, 115/80

5 KBS, 70/53

Post WOD Stretch

-Banded shoulder stretch

Competitors extra credit

Metcon (AMRAP – Reps)

Tabata:

:20 / :10

D-ball, ground to over shoulder, 150/100
score is the least amount of reps in a round

Metcon (AMRAP – Reps)

AMRAP, 4 minutes

10 hang power cleans, 165/110

10 ring muscle ups

CrossFit /?Competitors WOD, 4-20-16

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 front squats

-15 air squats

Front rack mobility

Weightlifting

Front Squat (5 x 5 @ 75%)

Metcon

Metcon (Time)

3 RFT

7 front squats, 155/105

9 back squat, 155/105

12 T2B
-From the ground.

-Bar must be brought back to front rack after the back squats.

RX+ = 185/135 & unbroken T2B

Post WOD Stretch

Banded leg stretch

Competitors extra credit

Metcon (No Measure)

6 x 200 M sprint, 200 M walk/jog recovery

(On North A)

Metcon (No Measure)

4 rounds not for time

10 second L -sit hold

10 parallette pass throughs

1/1 turkishish get up, 53/35