All posts by master

FIT WOD, 1-15-16

The Athletic Studio / TAS CrossFit – FIT

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

15 squats

10 push ups

10 shoulder swings

Skill WOD

Kipping pull up progressions.

or

Perfect efficiency for those that already have kipping pull ups.

15 minutes

Metcon (AMRAP – Reps)

AMRAP, 2 minutes

max pull ups

Metcon

Metcon (Time)

*5-10-15-20-15-10-5*

Ball slams, 20/15

Ab mat sit ups

*2 burpees EMOM until above reps are complete.

Post WOD Stretch

Foam roll lats

F.I.T. E.C.

Metcon (No Measure)

Handstand hold practice, 8 minutes

CrossFit / Competitors WOD, 1-15-16

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

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

Power Snatch (Work to a heavy triple, 10 minutes)

2 minute rest / put weight away.

then straight into AMRAP

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP, 9 minutes

-5 snatches, 95/65

-7 OHS, 95/65

-5 T2B

Post WOD Stretch

Hip flexor wall stretch

Competitors extra credit

Gymnastics goat (No Measure)

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

Metcon (Time)

2 rounds for time:

40′ / 40′ OH walking lunge, 95/65

300 M row

FIT WOD, 1-14-16

The Athletic Studio / TAS CrossFit – FIT

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

20 jumping jack

100 M run

Metcon

Metcon (4 Rounds for time)

4 x 800 M run every 6 minutes
Scaling:

600M

or

400 M

same time frame

Metcon (AMRAP – Reps)

Tabata:

:20 / :10

Wall balls

Metcon (AMRAP – Reps)

Tabata:

:20 / :10

hollow rocks

Post WOD Stretch

foam roll quads

F.I.T. E.C.

Mobility “goat” (No Measure)

Work on something that you feel is not as mobile as it should be!

CrossFit / Competitors WOD, 1-13-16

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
-54′ cenitpede

-15 strict presses

work up to working weight

Weightlifting

Push Press (EMOM, 8 minutes: 3 unbrkn push presses @ 80%)

from the rack

Metcon

Metcon (3 Rounds for reps)

3 x 4 minutes AMRAP:

-200 M run

-max reps shoulder to overhead
-1 minute between rounds

R1=115/80

R2=155/105

R3=185/135

-score is S2OH reps

Post WOD Stretch

-Banded shoulder stretch

Competitors extra credit

Metcon (Time)

3 rounds for time

-4 alternating ground to over the shoulder slam ball, 150/100

-1 peg board climb

CrossFit / Competitors WOD, 1-13-16

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

10 front squats

10 squat jumps

10 sit ups

Weightlifting

Front squat, from the ground (Work to a heavy 7 reps, 20 minutes)

Clean or power clean to begin the lift

Metcon

Metcon (Time)

15-12-9-6-3

-Hang power cleans, 185/135

-Ring dips

Post WOD Stretch

-Banded leg stretch

Competitors extra credit

Metcon (Time)

For time:

25M / 25M prowler sprint, 90/50

1 legless rope climb

25M / 25M prowler sprint, 90/50

1 legless rope climb

25M / 25M prowler sprint, 90/50

2 rope climbs

FIT WOD, 1-12-16

The Athletic Studio / TAS CrossFit – FIT

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

Jump rope, 4 minutes (No Measure)

100 double unders (Time)

Metcon

Metcon (3 Rounds for reps)

3 x 6 minutes AMRAP

-800 M run, max HSPU

-600 M run, max HRPU

-400 M run, max double unders

Post WOD Stretch

Banded leg stretch

F.I.T. E.C.

Bar Muscle-ups (Technique work)

CrossFit / Competitors WOD, 1-12-16

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

PVC warm up (No Measure)

Skill WOD

Toes to Bar

-Shoulder swings

-Knee ups

-K2E

-T2B

Metcon (Time)

For time:

50 T2B
7 minute cap

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP, 10 minute

10 calorie row

10 over the rower lateral burpees

Post WOD Stretch

Foam roll:

Glutes and hamstrings

Competitors extra credit

Metcon (AMRAP – Rounds)

every 2 minutes for 6 minutes (3 rounds)

-3 strict presses

-2 push presses

-1 jerk (push or split)

135/95
No re racking

FIT WOD, 1-11-16

The Athletic Studio / TAS CrossFit – FIT

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

PVC warm up (No Measure)

Skill WOD

-The rower set up.

-Rowing for calories.

Metcon (Time)

Teams of 3.

For time:

240 calorie row

(teams must switch every 20 calories)

Metcon (AMRAP – Rounds and Reps)

AMRAP, 16 minutes

15 jumping pull ups

10 bus driver, 45/25

5 KBS, 70/53

Metcon

Post WOD Stretch

Foam roll lats

F.I.T. E.C.

Metcon (No Measure)

4 X6, strict pull ups

CrossFit / Competitors WOD, 1-11-16

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

10 good mornings

10 up & outs

10 SDHP, 26/18

Weightlifting

Deadlift (4 x 5 @ 75%, TnG (no dropping))

Metcon

Metcon (4 Rounds for time)

2 rounds every 3 minutes for 12 minutes:

-12 SDHP, 95/65

-24 double unders

Post WOD Stretch

-Scorpion stretch

-Happy baby

Competitors extra credit

Metcon (No Measure)

Recovery row, 12 minutes

Metcon (AMRAP – Rounds)

40 M sprint every :20 seconds for 5 minutes.

1 minute rest

repeat

FIT team WOD, 1-9-16

The Athletic Studio / TAS CrossFit – FIT

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
.

Dead bugs

Metcon

-Teams of 2

-One person working at a time

-Teams run together

Metcon (AMRAP – Reps)

AMRAP, 20 minutes

10 box jumps, 24/20

10 HRPU

10 Goblet squats, 35/26

100 m run

20 box jumps

20 HRPU

20 Goblet squats, 35/26

200 m run

40 box jumps

40 HRPU

40 Goblet squats, 35/26

400 m run

60 box jumps

60 HRPU

60 Goblet squats, 35/26

600 m run
Runs do not count as reps

Post WOD Stretch

– Banded leg stretch

F.I.T. E.C.

Metcon (Time)

For time:

800 M run

500 M row

150 singles