Category Archives: WODs

The Weekend WODs

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Saturday
Teams of 2
One is Life; One is Sport (pick someone new!)

10 Rounds (5 each)
In 90sec, complete:
25 Wallballs – L: 20/14; S: 30/20
AMRAP Double Unders
*One partner goes at a time, while the other rests

-rest 5min, then:
10 Rounds (5 each)
In 60sec, complete:
Life: Row 12/8 Cal or Bike 10/6 + Max Box Step Ups in remaining time
Sport: Row 18/12 Cal or Bike 14/10 + Max Box Jumps in remaining time

-rest 5min, then (together)
Row 60/40 Cal or Bike 48/32
60 T2B
*Cap = 8min

Sunday
OTM for 10min:
8 x 2-DB/KB Deadlifts – L: 53/35; S: 70/53 +
Max Box Step Overs in remaining time

-rest 3min, then:

In 10min, complete:
18, 16, 14, 12, 10, 8, 6, 4, 2
RKBS – L: 53/35; S: 70/53
KB Lunges
*hold the KB however you like: goblet, by your side, on a shoulder, etc…

-rest 3min, then:
AMRAP 10
25 Slam Wallballs – 30/20
L: 15; S: 25 Pullups
25 Dragon Flags
This AMRAP is for quality, not speed. So, move well first!

10:30am Skillz
Muscle Ups

Friday 9/22/17

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Strength Cycle: Cycle 1 – Week 5

Strength/Skill
E2M12M
2 Hang Power Snatch (S: Squat Snatch) @ 90+% of Full Snatch
*Above knee. Drop and reset each rep. No fails.
+
10-20 Scap Pullups

WOD
3 Rounds
15 Push Press – 115/75 (S: HSPU)
21 DB Snatch – L: 30/20; S: 50/35
Row 500/400m or Bike 1000/800m or Run 400m
*Hammer the shoulders then recover on the rower. Pick a pace on the rower that is sustainable. Not looking to go from a 1:50/500m Pace to a 2:30/500m pace over 3 rounds.

Cooldown
30sec Bretzel
30sec Scorpion Hold

Daily Reading
1. 10 Reasons Why You Aren’t Excelling At Pull-Ups
2. What Coffee Can Teach You About the Food Industry
3. The Success is in the Struggle
4. A New Understanding of Inflammation in the Spine

Unloaded 9/21/17

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Unloaded
OTM for 10min:
10 Wallballs +
10 DB Snatches L: 30/20; S: 50/35

-rest 3min, then:

OTM for 10min:
Odd: L: 10; S: 15 Burpees
Even: L: 30; S: 50 Double Unders

-rest 3min, then:

AMRAP 10
5 Pullups
10 Pushups
15 Air Squats

Thursday 9/21/17

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Strength Cycle: Cycle 1 – Week 5

Strength/Skill
E2M4M
10 Strict Press – AHAP
-then:
E2M12M
3 Strict Press – AHAP
+
All in every round
5 Weighted Standing Y’s – 5/2.5
5 Weighted Standing T’s
5 Weighted Standing O’s

WOD
Teams of 2
16 Rounds
AMRAP 1
Life:
P1 – (10/7 Cal Row or 8/5 Cal Bike) + Max Burpees in remaining time
P2 – Rest
Sport:
P1 – (15/10 Cal Row or 12/8 Cal Bike) + Max Burpees in remainig time
P2 – Rest
*Each partner goes 8 rounds.

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

Unloaded
OTM for 10min:
10 Wallballs +
10 DB Snatches L: 30/20; S: 50/35

-rest 3min, then:

OTM for 10min:
Odd: L: 10; S: 15 Burpees
Even: L: 30; S: 50 Double Unders

-rest 3min, then:

AMRAP 10
5 Pullups
10 Pushups
15 Air Squats

Daily Reading
1. Muscular Strength and Mortality in Men
2. Tip: The Pros and Cons Lifting Belts
3. 5 Life-Changing Nutrition Tips for New Moms
4. Why You Need Better Ankle Mobility

Wednesday 9/20/17

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Strength Cycle: Cycle 1 – Week 5

Strength/Skill
E3M12M
4 Back Squat @ 90%
+
20-30 Wall Press Abs

WOD
3 Rounds
6 Deadlifts – L: 205/125; S: 275/185
15 AKBS – L: 53/35; S: 70/53
20 Situps
*Situps are basically a break from the rest of the WOD. Notice the change from a dynamic spinal movement (situps) to a static one (deadlifts). Take an extra second to brace properly before starting the next round.

Cooldown
30sec Straight Leg Hold on Rig
30sec Open Book Hold

Daily Reading
1. The Truth about the Use of CBD for Recovery
2. Awareness: The Good, the Bad, and Mostly the Bad
3. Eat with Attention
4. How Students Can Mange Their Energy Levels During Exam Times

Tuesday 9/19/17

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Strength Cycle: Cycle 1 – Week 5

Strength/Skill
E3M12M
2 Deadlift – AHAP
+
AMRAP KB Row. As many as possible on each arm, every round. High volume here has a big carryover to pullups.

WOD
40 Wallballs
16 Pullups (S: 8 BMU)
30 Wallballs
14 Pullups (S: 6 BMU)
20 Wallballs
12 Pullups (S: 4 BMU)
10 Wallballs
10 Pullups (S: 2 BMU)
*Challenge yourself to not break up the wallballs more than 1x per set. Get comfortable with bigger sets of wallballs! BMUs should not be singles. Time domain for this piece is 8-12min

Cooldown
30sec Pigeon
30sec Rig Lat Stretch

Daily Reading
1. It Isn’t Fat Shaming: How Protecting Feelings Hurts Health
2. Foot Mobility Drills to Help Positioning & Prevent Injury
3. 8 Tips for Cooking Vegetables
4. The Importance of the Lats in the Deadlift

Monday 9/18/17

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Strength Cycle: Cycle 1 – Week 5

Strength/Skill
E3M15M
5 Back Squat @ 80%
+
10-20 Band Anti-Extension Dead Bugs
*Lay with your head toward the rig, fighting to stay in a hollow body position”

WOD
6 Rounds
8 Thrusters – L: 75/55; S: 105/75
8 Burpees (S: Over Bar)
*The thruster should be unbroken every round. The key is getting yourself to pick up that barbell again right after the burpees. This will be fast.

-rest 2min, then optional extra credit:
5 Rounds
Sprint 200m
Rest 30sec

Cooldown
30sec Runner’s Stretch
30sec Scorpion Hold

Daily Reading
1. 5 Famous CrossFit Athletes Before They Found CrossFit
2. Hylete Releases Workout Shoe With 3 “Interchangeable” Soles
3. A Word on Salt
4. The Benefits of Drinking Red Wine – Is it Good for Your Health?

The Weekend WOD

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Saturday
No 10:30a Class Today! Breathing & Performance Seminar

Teams of 2
AMRAP 12
6 Snatches – L: 105/65; S: 135/85
12 T2B
12/24, 18/36, 24/48, etc…
-rest 5min, then:
AMRAP 12
6 Power Cleans – 155/95; S: 185/125
12 Push Jerk (S: Strict HSPU)

Sunday
2 Rounds of

4 Rd Tabata Row/Bike (20on, 10off) – 2min total
-then
4 Rd Tabata Goblet Squat
-then
4 Rd Tabata T2B
-then
4 Rd Tabata Hollow Hold Flutter Kicks

-rest 5min, then:

For time:
150 AKBS – 53/35
*Cap = 15min. Every time you rest or put the KB down, you must complete 20/13 Cal Bike or 25/17 Cal Row

10:30a Skillz Class
Snatch technique

Friday 9/15/17

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Strength Cycle: Cycle 1 – Week 4

Strength/Skill
E2M12M
2 Hang Power Clean (S: Squat Clean) @ 85+% of Full Clean
*Above knee. Drop and reset each rep. No fails.
+
10-20 Band Forearm Wall Slides

WOD
4 Rounds
Run 400m
Rest 3min
*Oh, you thought we were done with running this week? NOPE. Push the PACE!

Cooldown
1min Bretzel – ea side
1min Runner’s Stretch – ea leg

Daily Reading
1. Learning To Accept And Embrace Pain
2. The Real CrossFit Fight: The Battle With Big Soda, the ACSM and the NSCA
3. Learning to “Grind”: The Direction of Effort Throughout your Novice Training
4. 5 Whiteboard Misconceptions That Are Ruining Your CrossFit Experience

Thursday 9/14/17

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Strength Cycle: Cycle 1 – Week 4

Strength/Skill
Every 90sec for 12min (8 rounds)
1 Strict Press – AHAP
+
All in every round:
5 Weighted Standing Y’s – 5/2.5
5 Weighted Standing T’s
5 Weighted Standing O’s

WOD
AMRAP 20
5 Power Snatch – 105/70 (S: Squat Snatch)
10 Box Step Overs (S: Jump Overs)
15/10 Cal Row or 12/8 Cal Bike or Run 100m
*We’d like to see people getting over 12 rounds for this one. But, don’t go out with your hair on fire. Find a pace and hold it.

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

Skillz Class
Moved to Sundays at 10:30a!

Unloaded
OTM for 35min (5 Rounds)
Min 1: 15/10 Cal Row or 12/8 Cal Bike or Run 100m
Min 2: L: 10; S: 15 DB Front Squats
Min 3: L: 10; S: 15 Burpees
Min 4: 15/10 Cal Row or 12/8 Cal Bike or Run 100m – try to switch equipment w/ a partner
Min 5: 20 Situps
Min 6: L: 30; S: 50 Double Unders
Min 7: Rest

Daily Reading
1. Fat Loss And Lack Of Sleep
2. What It Actually Looks Like to Eat the Recommended Amount of Added Sugar
3. Why is it Important to be Active Every Day
4. Distribution of dietary protein intake throughout the day among athletes