Category Archives: WODs

The Weekend WOD

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Saturday
Accumulate L: 200; S: 250 Power Cleans – L: 75/55; S: 115/75

-and, one partner completes one round of the following On-The-Minute:
4 HRPU (S: HSPU)
8 T2B
12 Wallballs
*Partners switch who performs the 4/8/12 each minute, then continue working together during the rest of the minute to accumulate Power Cleans.

Sunday
In 4min, complete:
20 Burpees and 10 DB Thrusters

-then, 3 Rounds
In 5min, complete:
Run 200m or Row 250/200m or Bike 500/400m
20 AKBS
10 Goblet Squats
20 KB RDL
10 KB (1-Hand) Elevated Pushups (5 ea. Arm)
*rest remainder of the 5min

-then, in 4min, complete:
20 DB Thrusters and 10 Burpees

-then, 3 Rounds
In 5min, complete:
Run 200m or Row 250/200m or Bike 500/400m
5 Dragon Flags (slow & controlled)
20 DB Bicep Curls
10 DB Thrusters
20 Mountain Climbers (1-1, 2-2, etc…)
*rest remainder of the 5min

*For KB Elevated Pushups, put your hand thru the handles, so your hand is on the fat part of the bell for your pushup.

Friday 7/21/17

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Strength Cycle: Week 5: Post-Open Cycle 2

Strength/Skill
E2M14M
1 Power Snatch @ 90+%
+
6-12 Barbell RDL – (not single leg this week)

WOD
“Small”
3 Rounds
Row 1000/800m or Bike 2000/1600m or Run L: 600m; S: 800m
L: 30; S: 50 Burpees
L: 30; S: 50 Box Step Ups (S: Jumps)
Run L: 600m; S: 800m or Row 1000/800m or Bike 2000/1600m
*Cap = 20min. Team up with someone so you can alternate on the Row/Bike/Run.

Cooldown
1min Bretzel – ea side
2min Sit-on-Ankles Back Bend – use Wallball under back for height assistance
-or- simply lay back over Wallball with legs straight, gripping rig for leverage

Daily Reading
1. Snatch Start Position & Common Faults
2. 7 Surprising Benefits of Exercise
3. Rehabilitation
4. Incontinence and Female Athletes

Thursday 7/20/17

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Strength Cycle: Week 5: Post-Open Cycle 2

Strength/Skill
E2M10M
3 Strict Press @ 90%+ of your 2RM
+
6-10 Eccentric Pistols on Box

WOD
“Cindy”
AMRAP 20
5 Pullups
10 Pushups
15 Air Squats
*Beach muscles today… strict press then Cindy. So, a bunch of shoulders & arms.

Unloaded
AMRAP 35
5, 6, 7, 8, 9, 10, 9, 8, 7, 6, 5
DB Step Ups
DB Clean & Push Jerk
RKBS
DB Floor Press
Wallball Slamball – 30/20
Hollow Hold Flutter Kicks (1-1, 2-2, 3-3, etc…)
*After Rounds 6, 8, 10, 8, 6: Run 200m or Row 250/200m or Bike 500/400m

-then:
Tabata Abmat Situps
8 Rounds x :20on, :10off

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

Daily Reading
1. How to Escape a Negative Head Space
2. Is Your Sleep Schedule Preventing You From Getting Stronger? 8 Questions to Ask Yourself
3. 10 Steps to Use CrossFit to Get the Body You Want
4. Why Ice Is Bad Advice: Stop Icing Your Injuries

Wednesday 7/19/17

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Strength Cycle: Week 5: Post-Open Cycle 2

Strength/Skill
E3M15M
4 Sumo Deadlift – As Heavy As Possible
*No Bounce – Silent. Heavy sumo day, but don’t forget CONTROL!
+
10-16 Rear-Leg Elevated Split Squat – use a KB in the goblet position for an extra challenge

WOD
20 Hang Power Cleans – L: 95/65; S: 135/95
10 Burpee CTB (S: Burpee Muscle Ups)
15 HPC
10 Burpee CTB (S: Burpee MU)
10 HPC
10 Burpee CTB (S: Burpee MU)
*HPC should be done in 2 sets or less, and then bust thru the Burpee CTB work. Shooting for sub-9min on this one.

Cooldown
1min Pigeon Stretch – ea leg
2min Seated Foward Fold – use rig for leverage, if needed

Daily Reading
1. 7 Strategies to Improve Recovery and Adapt from Hard Training
2. Trying to get strong? Forget muscles, you need to work out your NERVES by lifting heavy weights, new study finds
3. Scientists Re-created an Extinct Virus
4. Most People Identify as Huggers, Rarely Hug

Tuesday 7/18/17

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Strength Cycle: Week 5: Post-Open Cycle 2

Strength/Skill
E2M12M
3 Squat Clean & Split Jerk @ 70%+ of 1RM
+
Max Strict Pullups or Partner-Assisted Pullups or Band Pulldown or Bar-on-Rig Box-Aided Pullups

WOD
Teams of 2
Row 60/40 Cals or Bike 40/25 Cals or Alternate Run 400m
30 Back Squats – L: 165/105; S: 225/145
Row 40/25 Cals or Bike 25/16 Cals or Alternate Run 200m
20 Back Squats
Row 25/16 Cals or Bike 16/10 Cals or Alternate Run 100m
10 Back Squats
*Back squats taken from the floor, and sould be do-able in sets of 5 minimum. Sprint-esque. Can’t start on back squats until both partners are finished with the monostructural piece.

Cooldown
1min Banded Hip/Lunge Stretch – ea leg
1min Banded Hand Behind Back Shoulder Stretch – ea arm

Daily Reading
1. Keeping the Bar Close: The 3 Biggest Mistakes You’re Making
2. Strengthen Your Rack & Split Jerk Positions
3. High-Intensity Workouts May Be Good at Any Age
4. 7 Relaxing Yoga Poses to Unwind

Monday 7/17/17

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Strength Cycle: Week 5: Post-Open Cycle 2

Strength/Skill
E2M16M
2 Back Squat @ 55-65% (S: Box Squat)
*Last week heavy, this week speed again. Go a bit heavier than week 1.
+
5-10 Seated DB Strict Press / Z Press – watch our video for a demo, and share DB’s with a partner. Consider alternating who goes on which minute.

WOD
AMRAP 12
7 Push Press – L: 115/70; S: 145/100
14 Box Step Overs (S: Jump Overs)
Run 200m or Row 250/200m or Bike 500/400m
*At the top end, we’re shooting for 1 round every 90sec-ish, so we want the barbell work to be unbroken. We hope to see some people finish with 7+ rounds.

Cooldown
1min Couch Stretch – ea leg
1min Lying Half-Moon Hold – ea arm

Daily Reading
1. A Letter To My Son, The Aspiring Athlete
2. Humble Pie: The Most Beneficial Meal of Your Day
3. You’ll never want to use a reusable water bottle again
4. Regular People Try Stabbing An Olympic Fencer (video)

The Weekend WOD

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Saturday
Teams of 2
L: 100; S: 150 HRPU
L: 100; S: 150 DB Snatch – L: 30/20; S: 50/35
Run L: 600m; S: 800m – together (or Row L: 750m; S: 1000m or Bike L: 1500m; S: 2000m – at same time)
*Alternate as needed. Cannot move on to next movement until all reps of prior movement are completed.

-Rest until 25:00, then:

AMRAP 10
5 Pullups
10 DB Goblet Squats
15 Double Unders
*Partners alternate full rounds

Sunday
1min Easy Row/Bike/Double Under
1min Hard
30sec Sprint
30sec Easy
20sec Sprint
20sec Easy
10sec Sprint
20sec Easy
10sec Sprint
30sec Easy
*5min total

-then, AMRAP 5
5 Burpees
10 DB Front Squats
10 DB Box Step Ups

-then repeat Bike/Row/DU

-then, AMRAP 5
15 DB Renegade Rows (pushup, row, row = 1)
15 V Ups

-then repeat Bike/Row/DU

-then AMRAP 5
5 Burpees
10 Strict Pullups
15 Abmat Situps

-then repeat Bike/Row/DU

Friday 7/14/17

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Strength Cycle: Week 4: Post-Open Cycle 2

Strength/Skill
E2M16M
Life: 1 Power Snatch + 2 Hang Power Snatch
Sport: 1 Full Snatch + 2 Hang Squat Snatch
*As Heavy As Possible. Weight can move up and down across all eight sets
+
4-8 Single-Leg Barbell RDL – yes, use the same weight as your Snatch!

WOD
*Jack*
AMRAP 20
10 Push Press – L: 75/55; S: 115/75
10 AKBS – 53/35
10 Box Step Ups (S: Jumps)
*Pick a weight that gives you no excuse to rest anywhere. This should feel like *Cindy* or the middle portion of *Murph*. Just constantly moving.

Cooldown
1min Bretzel – ea side
2min Sit-on-Ankles Back Bend – use Wallball under back for height assistance
-or- simply lay back over Wallball with legs straight, gripping rig for leverage

Daily Reading
1. Do You Mobilize Your Latte? You Should if You Have Tight Glutes
2. I Didn’t Get a Migraine That First Week. Or That Second Week. Or Ever Again.
3. CrossFit’s Criticism: How Do I Eat Enough Carbs on Primal?
4. Fat Loss & The Menstrual Cycle
5. How The Story Of Beer Is The Story Of America

Thursday 7/13/17

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Strength Cycle: Week 4: Post-Open Cycle 2

Strength/Skill
E2M16M
2 Strict Press – as heavy as possible for all sets
+
6-10 Eccentric Pistols on Box

WOD
AMRAP 20
Run 200m or Row 250/200m or Bike 500/400m
5 Strict Pullups or 10 Bar-on-Rig Pullups or 5 Heavy Pendlay Rows
*Pick a version of the WOD that will keep you moving. We’d like to see over 10 rounds on this piece.

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

Unloaded
8 Rounds
:20 on, :10off
Row or Bike or Double Under

-then
8 Rounds
:20on, :10off
Bike or Row or Double Under

-then
6 Rounds Tabata (:20on, :10off) of each: (3min total)
1. DB Push Press
2. Sprinter Situp
3. Box Step Overs
4. AKBS
5. Burpees
6. Strict Pullups
7. Wallballs
8. V Ups

-then:
8 Rounds
:20 on, :10off
Row or Bike or Double Under

-then
8 Rounds
:20on, :10off
Bike or Row or Double Under

Daily Reading
1. 10 Famous Quotes to Get You Pumped
2. How to Be Extremely Productive Without Getting Extremely Exhausted
3. Be Nice to Your Co-workers, Even When They Don’t Deserve It
4. 5 Things Every Member Should be Doing Every Class

Wednesday 7/12/17

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Strength Cycle: Week 4: Post-Open Cycle 2

Strength/Skill
E2M16M
3 Sumo Deadlift @ 65% of 3RM
*No Bounce – Silent. Pull the bar off the floor with SPEED, but control it on the way back down.
+
10-16 Rear-Leg Elevated Split Squat – use a KB in the goblet position for an extra challenge

WOD
24 CTB (S: 12 RMU/BMU)
12 Hang Squat Cleans – L: 155/105; S: 225/155
Run L: 600m; S: 800m (or Row L: 750m; S: 1000m or Bike L: 1500m; S: 2000m)
24 CTB (S: 12 RMU/BMU)
12 Hang Squat Cleans
Run L: 600m; S: 800m
24 CTB (S: 12 RMU/BMU)
12 Hang Squat Cleans
*Cap = 18min. We don’t want to scare anyone away from trying Sport today, buuuuuuuuuuuut… Scale so you finish somewhere around 15min, or be prepared to get capped.

Cooldown
1min Pigeon Stretch – ea leg
2min Seated Foward Fold – use rig for leverage, if needed

Daily Reading
1. Could You Eat Like a Top Ranked Super Heavyweight Powerlifter?
2. Workout Strategy: Plan First, then Execute
3. Tips to Balance Blood Sugar
4. Should You Tweak Your Stance for Squats and Deadlifts?