Category Archives: Today’s crossfit workout

CrossFit WOD, 11-16-18

The Athletic Studio / TAS CrossFit – CrossFit

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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
Front rack mobility

3 rounds

5 power cleans

5 front squats

5 push presses

Weightlifting

Bear Complex (Two unbroken reps of the complex, going up)

Power Clean
Front Squat
Push Press
Back Squat
Second Push Press
-20 minutes

-These are 5 separate movements, not a squat clean thruster to a back squat thruster.

-Must be touch and go from rep one of the complex to rep two of the complex.

Metcon

Metcon (AMRAP – Reps)

AMRAP, 9 minutes

10 T2B

10 thrusters, 115/80

30 double unders
Thrusters must be unbroken, scale accordingly.

Post WOD Stretch

Dragon pose, 2 minutes each side

Competitors extra credit

Gymnastics goat (No Measure)

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

ROM WOD (No Measure)

ROM WOD

CrossFit WOD, 11-15-18

The Athletic Studio / TAS CrossFit – CrossFit

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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

Ladder drills / 5-10-5 drill (No Measure)

Agility ladder, 7 minutes

5-10-5 M sprint drill, 7 minutes

Metcon

Metcon (Time)

For time:

1000 M row

30 lateral bounds, 24/20

200 M row

40 HRPU

30 lateral bounds, 24/20

200 M row

40 HRPU

1000 M row
RX+ =

-30/24

-Ring push ups

Post WOD Stretch

-Quad stretch

-Pigeon pose

Competitors extra credit

Metcon (Time)

4 rounds for time:

30 GHD sit ups

5 ground to over shoulder, 200/150

ROM WOD (No Measure)

ROM WOD

CrossFit WOD, 11-14-18

The Athletic Studio / TAS CrossFit – CrossFit

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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: S / H.S. / H.P.S. (Work to a heavy single of the complex)

Snatch Complex:

Snatch

Hang Snatch

Hang Power Snatch
20 minutes

Metcon

Metcon (Time)

For time:

27 – 21 – 15 – 9

-Assault bike calories

-Hang power snatches, 75/55

Post WOD Stretch

Foam roll:

athlete’s choice

Competitors extra credit

Metcon (AMRAP – Rounds)

EMOM, 16 minutes

Odd: 1 L-sit rope climb (from the floor)

Even: Rest

ROM WOD (No Measure)

ROM WOD

CrossFit WOD, 11-13-18

The Athletic Studio / TAS CrossFit – CrossFit

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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 lateral raises

10 banded pull aparts

10 hollow rocks

10 strict presses

Weightlifting

Push Press (Work to a heavy double, 15 minutes)

From the rack

Metcon

Metcon (Time)

5 rounds for time:

10/10 single arm dumbbell push press, 50/35

20 ab mat sit ups

Post WOD Stretch

Puppy dog pose, 2 minutes

Competitors extra credit

Metcon (No Measure)

4 rounds not for time:

-10 dumbbell curls, going up

-10 tricep kickbacks, going up
Perform the 10 & 10 consecutively then rest between rounds.

ROM WOD (No Measure)

ROM WOD

CrossFit WOD, 11-12-18

The Athletic Studio / TAS CrossFit – CrossFit

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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
4 rounds

100 M run

8 shoulder swings

8 good mornings

8 front squats

Warm up to working weight:

-Front squat

-KBS

Metcon

Willy (Time)

Three rounds for time of:

Run 800 meters

5 Front Squats, 225#

Run 200 meters

11 Chest to bar pull-ups

Run 400 meters

12 Kettlebell swings, 2 pood
In honor of U.S. Marine Corps Sergeant Wade D. Wilson, 22, of Normangee, Texas, died on May 11, 2012
To learn more about Willy click here
-Front squats are from the ground and are meant to be heavy.

-C2B scale = pull ups or jumping C2B

-KBS = 70/53

Post WOD Stretch

-Banded leg stretch

-Foam roll: quads, glutes and hamstrings

Competitors extra credit

Metcon (3 Rounds for time)

3 rounds, each for time:

30 calorie Assault bike

5 minute rest

ROM WOD (No Measure)

ROM WOD

CrossFit Team WOD, 11-10-18

The Athletic Studio / TAS CrossFit – CrossFit

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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
Coach’s choice

Weightlifting

Bench Press (Work to a heavy 3 reps)

15 minutes

Have some fun with it. 4 or more benches out, work as a group and keep going up until you max out on 3 reps.

Metcon

-Teams of 2

-One person working at a time.

-Partners must tag

Metcon (AMRAP – Rounds and Reps)

AMRAP, 15 minutes

-12deadlifts, 95/65

-9 HRPU

-6 alt. stationary front rack lunges, 95/65

-3 SDHP, 95/65

-1 rope climb
Athletes will alternate movements for the duration of the 15 minutes. Athlete A completes 12 deadlifts, Athlete B completes 9 HRPU, Athlete A completes 6 lunges, Athlete B completes 3 SDHP and Athlete A completes 1 rope climb. Athlete B will then complete the 12 HRPU. They will continue to alternate every movement.

RX+ =

-155/105

-1 peg board ascent or 1 legless rope climb instead of rope climb (crash pads must be place under the peg boards)

Rope climb scale: 3 rope pulls. (Set up extra ropes over the pull up rig for rope pulls)

Post WOD Stretch

Coach’s choice

Competitors extra credit

Metcon (AMRAP – Rounds and Reps)

AMRAP, 6 minutes

10 in sync air squats

10/8 calorie Assault bike / row
Teams will complete 10 in sync air squats then Athlete A will complete 10/8 calorie bike while Athlete B completes 10/8 calorie row. They will complete 10 in sync air squats then switch bike & row. They will continue this for the duration of the 6 minutes

ROM WOD (No Measure)

ROM WOD

CrossFit WOD, 11-9-18

The Athletic Studio / TAS CrossFit – CrossFit

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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 (Work to a heavy single, 12 minutes)

1 rep every 90 seconds for 12 minutes (8×1, going up)

Metcon

Metcon (Time)

For time:

10 snatches, 65%

15 box jumps, 24/20

8 snatches, 70%

15 box jumps, 24/20

6 snatches, 75%

15 box jumps, 24/20

4 snatches, 80%

15 box jumps, 24/20

2 snatches, 85%
-Percentages of today’s weightlifting WOD.

-Squat snatches

Post WOD Stretch

Extended arm childs pose, 3 minutes

Competitors extra credit

Metcon (AMRAP – Rounds)

EMOM, 10 minutes

Odd: 4 strict / 6 strict kipping HSPU

Even: rest
Try to stay unbroken for all 10 reps

ROM WOD (No Measure)

ROM WOD

CrossFit WOD, 11-8-18

The Athletic Studio / TAS CrossFit – CrossFit

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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 shoulder swings, on the rings

10 calorie row

30 seconds, hip touches

10 up & outs

Metcon

Metcon (AMRAP – Rounds)

EMOM, 12 minutes

1st minute: 10 – 20 unbroken T2R

2nd minute: single arm farmer carry hold, 30 second right / 30 second left, 70/53

3rd minute: rest
-Maintain the same reps for toes to ring for each round.

Metcon

Metcon (Time)

For time:

1000 row

100 double unders

750 row

75 double unders

500 row

50 double unders
Double under scale = plate hops, 10#/10# plates

20 minute time cap

Post WOD Stretch

Foam roll:

calves

Competitors extra credit

Metcon (Distance)

10 rounds

20 second Woodway sprint

40 second rest

dumbbell curls (5 x 12, going up)

ROM WOD (No Measure)

ROM WOD

CrossFit WOD, 11-7-18

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

Clean warm up (No Measure)

-dip & shrug

-high pull

-muscle clean

-front squat

-clean drop

-clean

Weightlifting

Hang Power Clean (Work to a heavy 5 reps, 18 minutes)

Metcon

Metcon (Time)

For time:

21 – 15 – 9

-Power cleans, 115/80

-Pull ups
RX+ =

155/105

C2B

10 minute cap

Post WOD Stretch

Forearm stretch

Competitors extra credit

Metcon (AMRAP – Rounds)

6 rounds

30 second bear hug bag hold

1 minute rest

ROM WOD (No Measure)

ROM WOD

CrossFit WOD, 11-6-18

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
2 rounds

7/7 single leg glute bridges

7/7 table top extensions

7 super slow back squats

Weightlifting

Back Squat (Work to a heavy 7 reps, 15 minutes)

Metcon

Metcon (Time)

5 rounds for time:

12 lateral over the bar burpees

12 alt. dumbbell step ups, 24/20, 35-35/20-20
-Barbell may be loaded with any weight with regular size plates. (no 5’s or 2.5’s)

-Athletes must open their hips on top of the box.

-Athletes must alt. step up every rep.

RX+ =

50-50/35-35

Post WOD Stretch

Foam roll:

quads, hamstrings and glutes

Competitors extra credit

Metcon (10 Rounds for distance)

EMOM, 20 minute

Odd: max distance HS walk

Even: rest

ROM WOD (No Measure)

ROM WOD