All posts by master

CrossFit / Competitors WOD, 6-10-14

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 clean drops

10 front squats

10 push presses

w/ barbell

Weightlifting

Strict Press from Split Jerk Hold (2 X 10 @ 65 / 45)

Split Jerk (6 x 2 from the rack, going up)

Metcon

Metcon (Time)

2 RFT

4 squat cleans, 245 / 170

20 ab mat sit ups

2 power cleans, 245 / 170

10 ab mat sit ups

Post WOD Stretch

banded shoulder stretch

Competitors extra credit

12 minute recovery row

Metcon (No Measure)

3 RNFT

15 hollow rocks

10 back extensions

CrossFit / Competitors WOD 6-9-15

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

54′ centipede

Skill WOD

HSPU progressions

-headstand

-headstand to plank

-knees to center

-hip angle

-tight core

-Headstand to wall plank

HS holds

Metcon

Metcon (Time)

3 RFT

-600 M run

-30 wall balls

-15 box jump overs, 24 / 20

(scale box jump overs = box jump on & over)

RX+ = unbroken wall balls

Post WOD Stretch

Banded leg stretch

Competitors extra credit

1 Gymnastic goat = 12 minutes on the clock

Deadlift (3 X 8, TNG, going up)

CrossFit / Competitors WOD, 6-8-14

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
.

10 minutes to warm up to working weight

Weightlifting

Metcon (AMRAP – Rounds)

EMOM, 10 minutes

Odd – 3 tempo back squats @ 65% (3 seconds down / fast up)

Even – 5 strict L-sit pull ups from barbell

Metcon

Metcon (Time)

5 RFT

4 bar muscle ups

40 double unders

8 T2B

40 double unders

16 alt KB snatches, 53 / 35
RX+ = unbroken on MU, T2B and double under

Post WOD Stretch

foam roll lats

Competitors extra credit

Metcon (6 Rounds for distance)

3 rounds, each for distance

running clock:

minute 1 = max distance prowler push @ BW

minute 2 = max distance HS walk

minute 3 = rest

repeat for two more cycles

Hero WOD w/ TEAM RWB

The Athletic Studio / TAS CrossFit – CrossFit

Warm-up

(No Measure)

.

2rounds

10 shoulder swings

10 up & outs

Metcon

http://www.crossfit.com/mt-archive2/007993.html

White (Time)

5 Rounds for time of:

3 Rope Climbs, 15′

10 Toes-To-Bar

21 Walking Lunge Steps (45# plate overhead)

400m run
In honor of U.S. Army First Lieutenant Ashley White, 24, of Alliance, Ohio, died on October 22, 2011
To learn more about White click here

CrossFit / Competitors Team WOD, 6-6-14

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
.

Baseball

Metcon

2 teams of two

Metcon (Time)

For time:

1600 M run

5 thrusters, 135 / 95

5 box jumps, 30 / 24

5 T2B

240/200 calorie row

6 alt pistols

5 power snatches, 135 / 95

4 alt front rack stationary lunges, 135 / 95

(1/2, 3/4)
One athlete will run or row while the other completes rounds of the various movements.

Teams will alternate every 400 M on the run and will alternate every 30/20 calories.

Teams must switch as soon as the team finished the 400 M run or 30/20 cal row. Reps after will not count.

Metcon (AMRAP – Reps)

For time:

1600 M run

5 thrusters, 135 / 95

5 box jumps, 30 / 24

5 T2B

240/ 200 calorie row

6 alt pistols

5 power snatches, 135 / 95

4 alt front rack stationary lunges, 135 / 95

(1/2, 3/4)
This WOD will is only done once but is listed twice to be scored for time and for reps.

CrossFit / Competitors WOD 6-5-15

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

Weightlifting

Metcon (AMRAP – Rounds)

EMOM, 8 minutes

Odd – 8 hang power cleans, 155 / 105

Even – :30 second HS hold
both movement must be unbroken for RX

Metcon

Metcon (Time)

For time:

5 – 4 – 3 – 2 – 1

Deadlifts, 335 / 235

ring muscle ups

scale muscle ups = same rep strict pull ups / 2X kipping pull ups (no butterfly)

Post WOD Stretch

foam roll glutes and hamstrings, 15 minutes

Competitors extra credit

If workout was done RX:

4 x 10 strict pull ups (not for time)

If workout was scaled:

work on muscle up transitions (20 minutes)

200 double under for time (Time)

CrossFit WOD 6-4-2015

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
800 m run

Skill WOD

Front rolls, work 5 minutes

Hollow rock/ Superman, work 10 minutes

Metcon

Metcon (Time)

For time:

– 10 ab mat sit ups

– 20 push presses (65/45)

– 30 HRPU

– 2 rope climbs

– 15 ab mat sit ups

– 30 push presses

– 45 HRPU

Post WOD Stretch

animal stretches

Competitors extra credit

Metcon (Time)

3 RFT:

20 m sprint/ 20′, 24′, 30′, 24′, 20′ bounds

20 m sprint/ 50 m sprint

CrossFit WOD 6-3-2015

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
Banded squat walk

Weightlifting

Front Squat (20 rep max)

Metcon

Metcon (Time)

5 RFT:

– 48 double unders

– 12 C2B

– 6 back squats @ 70% of 1RM

Post WOD Stretch

wall hip flexor stretch

Competitors extra credit

Metcon (Time)

For time:

– 200 m farmer carry (90-90/ 50-50)

Run distance carried if weight is dropped before continuing

Metcon (No Measure)

12 minute Handstand walk practice

CrossFit WOD 6-2-2015

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

Metcon (AMRAP – Rounds)

6 minute EMOM

– 3 Pause Snatches @ 65%

Pause just below the knee

Metcon

Metcon (Time)

2 RFT:

– 400 m run

– 20 HSPU

– 4 Snatches (165/115)

12 minute CAP

Post WOD Stretch

Banded shoulder stretch

Competitors extra credit

Metcon (4 Rounds for time)

4 x 500 m row every 2:30/2:50

Metcon (AMRAP – Reps)

1:30 AMRAP

– 1 burpee

– 2 unbroken MU

NO SCALING

CrossFit WOD 6-1-2015

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 clean drops

– 10 front squats

– 10 push press

w/ barbell

Weightlifting

Metcon (No Measure)

3 Split Jerks every :30 for 3 minutes (45/35)

Perfect Form!

DO NOT RUSH!

Clean and Jerk (5 x 3, Clean & Jerk going up)

Metcon

Metcon (2 Rounds for reps)

3 minute AMRAP

– 7 cleans (135/95)

– 5 burpee box jumps (24/20)

1 minute rest

3 minute AMRAP

– 5 cleans (135/95)

– 7 burpee box jumps (24/20)

Post WOD Stretch

scorpion stretch

Competitors extra credit

Metcon (No Measure)

2 rounds:

– 20 hollow rocks

– 1 minute L-sit hold

Metcon (AMRAP – Reps)

Max reps bench press (225/135)

Do not scale weight.

Scale= max effort unbroken strict push ups