All posts by master

CrossFit / Competitors WOD, 7-19-16

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 PVC pass throughs

8 strict presses w/ barbell

8 push presses w/ barbell

Weightlifting

Push Press (5 x 5 every 2.5 minutes @ 70%)

from the rack

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP, 7 minutes

14 S2O, 95 / 65

28 double unders
from the ground

.

RX+ =

115 / 80

unbroken double unders

Post WOD Stretch

Banded shoulder stretch

Competitors extra credit

Metcon (AMRAP – Rounds)

EMOM, 7 minutes

10 / 8 calorie row

Snatch Pull (4 x 3 @ 105%)

CrossFit / Competitors WOD, 7-18-16

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′ / 54′ centipede

15 hollow rocks

Skill WOD

Handstands (20 minutes)

Group A:

¼ wall walk to wall plank

½ wall walk to wall plank

wall walk to handstand hold

Handstand kick ups to wall

Handstand hold on wall

Freestanding handstand holds with partner

Scale to handstand holds on box.

-on knees

-on feet, inverted L

Group B:

Metcon

Grp B: Metcon (Distance)

5 minute stationary HS hold practice

then

Max distance HS walk, 5 minutes

(if you cannot walk more than 10’ unbroken you must work with Group A.

Metcon

Metcon (Time)

For time:

50 wall balls

30 pull ups

10 OHS, 195/ 135 (from the grounds)

Post WOD Stretch

Extended arm childs pose, 2 minutes

Competitors extra credit

Metcon (Time)

For time:

100 double unders

1 minute rest

75 double unders

45 second rest

50 double under

30 second rest

25 double unders
Athletes must use all of the rest time.

Gymnastics goat (No Measure)

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

CrossFIt / Competitors Team WOD, 7-16-16

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
.

Teams of 3

-200 M row

-5 power cleans

-6 front rack lunges

-5 push press

-100 M run

Metcon

-Teams of 3.

-1 person working at a time.

-Teams run together.

Metcon (AMRAP – Rounds and Reps)

AMRAP, 25 minutes

100 calorie row

80 T2B

60 Curtis P’s, 135 / 95

400 M run

20 strict HSPU

Post WOD Stretch

Foam roll:

Athlete’s choice

Competitors extra credit

Metcon (Time)

Teams of 2:

For time:

200 M D-ball carry, 150/100

80′ / 80′ HS walk

CrossFit / Competitors WOD, 7-15-16

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
.

2 rounds

10 front squats

:20 second front squat hold

Weightlifting

Front Squat (Work to a heavy double, 18 minutes)

Metcon

Metcon (Time)

For time:

27 front squat, 155 / 105

18 unbroken bus drivers, 45/25

18 box jumps, 24 / 20

23 thrusters, 155 / 105

16 unbroken bus drivers, 45 / 25

16 box jumps, 24 / 20

Post WOD Stretch

Banded leg stretch

Competitors extra credit

Snatch + OHS (Work to a heavy single of complex.)

1 snatch / 1 OHS
-squat snatch

-Only 2 misses

3 x max effort HS walk (3 Rounds for distance)

Max effort HS walk with 2 minute rest between attempts.

CF Teens 7/14/16

The Athletic Studio / TAS CrossFit – CrossFit Kids

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 x 40/40, 80/80 shuttle run team relay race

Skill WOD

Prowler Push Technique

Metcon (Time)

For time:

– 25m / 25m prowler push (50/20)

– 25m / 25m sprint

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP, 12 minutes

– 12 Russian KBS, 26/18

– 12 ab mat sit ups

– 6 burpees

– 200 m run (2 laps inside)

Post WOD Stretch

Foam Roll, Quads and Calves

CrossFit / Competitors WOD, 7-14-16

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 good mornings

8 KB SDHP

8 shoulder swings

.

warm up to working weight

Weightlifting

Deadlift (1 DL @ 85% every 1:30 for 12 minutes (8 reps))

Metcon

Metcon (Time)

18 – 12 – 6

deadlifts, 235 / 165

C2B pull ups

RX+ =

18 – 12 – 6

deadlifts, 275 / 190

9 – 6 – 3

ring muscle ups

Post WOD Stretch

Forearm stretch

Competitors extra credit

Metcon (Time)

3 rounds for time

50 M / 50 M prowler push, 180 / 120

8 strict pull ups

Metcon (AMRAP – Reps)

AMRAP, 4 minutes

10 calorie row

5 strict deficit HSPU, 45’s / 25’s

CrossFit / Competitors WOD, 7-13-16

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
.

Pogos

Skill WOD

Banded partner sprints (No Measure)

Utilize a resistance band with a partner
6 x 80′ each

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP, 18 minutes

400 M run

54′ / 54′ bear crawl

15 burpees

15 ab mat sit ups

Post WOD Stretch

Childs pose, 2 minutes

Happy baby, 2 minutes

Competitors extra credit

Metcon (No Measure)

2 rounds:

40 M sprint every 20 seconds for 5 minutes (15 sprints)

1 minute rest

Metcon (Calories)

Recovery Assault Bike, 45-65 RPM for 12 minutes

CrossFit Teens, 7-12-16

The Athletic Studio / TAS CrossFit – CrossFit Kids

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 squats (coach’s cadence)

5 squat jumps

.

Duck walk pizza box, 30′ x 30′

Weightlifting

Back Squat (3 reps every 2 min. for 10 min., going up)

Metcon

Metcon (2 Rounds for reps)

Teams of two:

2 rounds

AMRAP, 6 minutes

20 cal row

80′ walking lunge / 80′ sprint

80′ walking lunge / 80′ sprint

20 knee raises

2 minute rest

repeat

Post WOD Stretch

Pigeon stretch

Dragon pose

1 minute each side for each pose

CrossFit / Competitors WOD, 7-12-16

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
.

3 rounds

6 power cleans

6 push jerks

Weightlifting

Power clean / 3 push jerks (1 rep of complex, going up (16 minutes))

1 power clean / 3 push jerks

Metcon

Metcon (Time)

For time:

750 M row

then

2 rounds

100 double unders

4 cleans, 245 / 170

Post WOD Stretch

Scorpion stretch

Competitors extra credit

Metcon (Time)

4 rounds for time

10 lateral bounds, 24 / 20

1 legless rope climb

Mobility “goat” (No Measure)

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

CrossFit / Competitors WOD, 7-11-16

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

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

Snatch complex, Snatch / Hang snatch (Work to a heavy double of the complex)

-Snatch

-Hang snatch

Metcon

Metcon (Time)

3 rounds for time:

6 snatches, 145/100

9 strict elevated ring rows

12 ring push ups
-Squat snatches

-Bottom of rings match top of box.

-Reg. ring rows and HRPU for scaling.

RX+ = 185/135

Post WOD Stretch

Foam roll lats

Competitors extra credit

Metcon (Time)

For time:

* 3 * 2 * 1 *

* = 80′ / 80′ sprint

G2S w/ D-ball, 150/100

Metcon (Time)

Group A:

practice peg board

Group B:

For time:

3 peg board ascents