Category Archives: WODs

Friday 1/19/18

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Strength Cycle: Cycle 3 – Retest Week

Strength/Skill
In 15min:
1 Set Max Reps Deadlift at 65%
*Touch & Go. You can rest at the hip, but not on the ground. Be EXTRA disciplined with keeping a stable midline. Take the first 8min to build to a heavy single, then back the weight off and go for it. Are 20 reps possible? 30 reps?!

WOD
AMRAP 12
L: 15; S: 30 Double Unders
L: 6; S: 10 T2B
10 KB SDLHP – L: 53/35; S: 70/53
*Be efficient with the movements and transition quickly between segments.

Cooldown
Bretzel
Scorpion Hold

Daily Reading
1. What Your Doctor Never Told You About Arthritis
2. Finish Your Deadlift Upright
3. The Building Blocks of a Real Food Diet
4. Fats: An Important Part of a Healthy Diet

Unloaded 1/18/18

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Unloaded
In 10min, complete:
5 Rounds
L: 9; S: 15 T2B
L: 6; S: 10 DB Thrusters – L: 30/20; S: 50/25

-then, at 10:00:

5 Rounds
12 DB Snatches – L: 30/20; S: 50/35
L: 6; S: 12 Burpees

-then, at 20:00:
100 Wallball Slams – L: 20/14; S: 30/20
*Cap 10min

Cash Out:
3min elbow plank hold – alternate between front and side as needed

Thursday 1/18/18

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Strength Cycle: Cycle 3 – Retest Week

Strength/Skill
In 15min:
Find 1RM Push Jerk
*Work on driving yourself under the bar, rather than just driving the bar up. Punch your head *thru the window* and be aggressive with the lockout.

WOD
3 Rounds
9 Power Snatch – L: 95/65; S: 135/95
18 Burpees (S: 6/4 RMU or BMU)
*Looking for sub-10min. The pace needs to be fast!

Cooldown
On your own: Roll out quads, hips, glutes, and calves

Unloaded
In 10min, complete:
5 Rounds
L: 9; S: 15 T2B
L: 6; S: 10 DB Thrusters – L: 30/20; S: 50/25

-then, at 10:00:

5 Rounds
12 DB Snatches – L: 30/20; S: 50/35
L: 6; S: 12 Burpees

-then, at 20:00:
100 Wallball Slams – L: 20/14; S: 30/20
*Cap 10min

Cash Out:
3min elbow plank hold – alternate between front and side as needed

Daily Reading
1. 5 Fat Loss Strategies You Never Thought Of
2. 5 Habits To Prevent and Treat Chronic Injuries
3. The Case Against Sugar: Is Gary Taubes Full Of Sweet Lies & Deception, Or Is Sugar Really Making Us Fat?
4. How Much Money Will Athletes Win at The 2018 CrossFit Games?

Wednesday 1/17/18

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Strength Cycle: Cycle 3 – Retest Week

Strength/Skill
In 18min:
Find 1RM Snatch Complex

Life = Power Snatch + Hang Power Snatch
Sport = Squat Snatch + Overhead Squat + Hang Squat Snatch + Overhead Squat

WOD
L: 40; S: 50 Pullups
L: 40; S: 50 Thrusters – L: 75/55; S: 95/65
Life: 40/27 Cal Row or 32/21 Cal Bike or Run 600m
Sport: 50/33 Cal Row or 40/27 Cal Bike or Run 800m
*Time domain is 6-12min. With big rep numbers, the key will be taking calculated breaks so that things don’t fall apart too much. Once you get on the rower/bike/road, time to put the hammer down.

Cooldown
Lat Stretch on Rig
Hurdler’s Stretch

Optional Run Programming
Run 600m
Rest 3min
Run 200m
Rest 2min
Run 500m
Rest 3min
Run 200m
Rest 2min
Run 200m
Rest 15sec
Sprint 200m

Daily Reading
1. 4 Benefits of Jumping Pull-Ups
2. Fiber affects autoimmune diseases
3. The First Pull In Weightlifting Is The Great Teacher
4. 15 Thoughts On Nutrition

Tuesday 1/16/18

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Strength Cycle: Cycle 3 – Retest Week

Strength/Skill
In 18min:
Find 5RM Back Squat
*Be fearless today, and use a spotter to be safe. Hit some doubles on the way up until you’re unsure you can hit 5, then get your head right and GO FOR IT!

WOD
4 Rounds
12 Burpees (S: Over Bar)
20 DB Snatch – L: 30/20; S: 50/35
*Time domain is sub-10min. This one is all about intensity.

Cooldown
Pigeon
Straight Leg Hold on Rig

Daily Reading
1. Remarkable “Before & Afters” That Have Nothing to do With Fat Loss
2. Fix Your Hips, Fix Your Back Pain
3. 2 Simple Do’s and Don’ts for Better Lifts
4. The Psychology of Gear

Monday 1/15/18

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Strength Cycle: Cycle 3 – Retest Week

Strength/Skill
In 18min:
Find 1RM Clean Complex = Power Clean + Push Jerk + Front Squat + Hang Squat Clean + Split Jerk
*Time under tension is a killer here, so don’t waste a lot of time with the bar sitting on your shoulders or hanging from your arms. Try to quickly get thru each piece.

WOD
AMRAP 10
Run 200m or Row 250/200m or Bike 500/400m
L: 12 HRPU or L: 6; S: 12 HSPU
9 Hang Power Snatch – L: 75/55; S: 95/65
*Open Standard on the HSPU. We’re looking for less than 3 sets per round on the HSPU. Meanwhile, the HPS should be unbroken each time.

Cooldown
Puppy Dog Pose
Scorpion Hold

Optional Run Programming
5 Rounds
Run 4min for Max Distance
Rest 1min

Daily Reading
1. Tom Brady Is Drowning In His Own Pseudoscience
2. The Year in Fitness: Exercise, Add Intensity, Live to See Another Year
3. Mobility Needs of the Female Strength Athlete
4. How to Teach Yourself to Be Funnier

Unloaded 1/14/18

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Sunday
OTM for 10min:
Odd: 12/8 Cal Bike or 15/10 Cal Row (or find a number you can repeat!)
Even: 10 2-DB Power Cleans – L: 30/20; S: 50/35

-rest 3min, then:

E2M10M
Run 200m or Row 250/200m or Bike 500/400m
L: 9; S: 15 Pullups

-rest 3min, then:

OTM for 10min (both in the same min.)
L: 9; S: 12 AKBS – L: 53/35; S: 70/53
L: 9; S: 12 Air Squats

Skillz Class
Muscle Ups

The Weekend WODs

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Saturday
Teams of 2
AMRAP 10
100/67 Cal Bike or 125/83 Cal Row
Max D-Ball/Sandbag Cleans in remaining time – L: 60/30; S: 150/100

-rest 3min, then:

AMRAP 10
100 Squat Cleans – L: 95/65; S: 135/95
Max Burpees in remaining time

-rest 3min, then:

50 T2B
50 HRPU (S: HSPU)
75 AKBS – L: 53/35; S: 70/53
*Cap = 10min.

Sunday
OTM for 10min:
Odd: 12/8 Cal Bike or 15/10 Cal Row (or find a number you can repeat!)
Even: 10 2-DB Power Cleans – L: 30/20; S: 50/35

-rest 3min, then:

E2M10M
Run 200m or Row 250/200m or Bike 500/400m
L: 9; S: 15 Pullups

-rest 3min, then:

OTM for 10min (both in the same min.)
L: 9; S: 12 AKBS – L: 53/35; S: 70/53
L: 9; S: 12 Air Squats

Skillz Class
Muscle Ups

Friday 1/12/18

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Strength Cycle: Cycle 3 – Week 5

Strength/Skill
E3M12M
12 Deadlift
*Touch & Go. Go heavier than week 2, and hopefully more weight than last week, as well! You can rest at the hip, but not on the ground.
+
L: 16 Single-Arm DB Press (8l/8r)
S: 10 Single-Arm DB OHS (5l/5r)

WOD
5 Rounds
21 DB Snatch – L: 30/20; S: 50/35
9 Burpees
9 Pullups (S: CTB)
*Shooting for unbroken DB Snatch for all 5 rounds. Gotta be comfortable with that hand-to-hand transition. Use it as your recovery so you can push the burpees and pullups.

Cooldown
Bretzel
Seated Forward Fold

Daily Reading
1. What Are People Eating (And Not Eating) While Following A Low-Carb Diet?
2. 5 Ways to Get Motivated When You’re in a Funk
3. The Final Word on Fasted Cardio
4. 8 Tips to Help You Stay Motivated in The New Year

Unloaded 1/11/18

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Unloaded
AMRAP 15
21 Wallballs
15/10 Cal Row or 12/8 Cal Bike
9 2-DB Deadlifts L: 50/35; S: 70/50

-rest 5min, then:

AMRAP 15
10, 20, 30, 40, 50, etc…
L: Air Squats; S: Pistols
Cals on Bike or Rower
*Get as far as you can in 15min.