Category Archives: WODs

Friday 11/17/17

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Strength Cycle: Cycle 2 – Week 5

Strength/Skill
OTM for 4min
2 Squat Clean w/ pause at knee @ 60-70%
-then
E2M14M
L: 2; S: 1 Squat Clean @ 82.5-92.5%
*Heavier than last time!
+
Work on Double Unders between lifts

WOD
60/40 Cal Row or 48/32 Cal Bike or Run 600m
30 Power Cleans – L: 115/75; S: 155/105

-rest 3min, then:
Run 1 mile

*Remember last Friday, and how much the first part SUCKED? That’s goal here, too. The time domain on the first piece is sub-5min. Power Clean weight should be moved pretty easily. Fast singles are a must. For the mile path, start from the *run door*, run straight down the hill as if taking the 600m route, take a right and follow the sidewalk to Edith Road (where you turn left for Champions Park), then turn around come back.

Cooldown
Bretzel
Forward Fold

Daily Reading
1. Bigger, Better Deal
2. Could Weight Distribution Be the Reason You’re Missing Olympic Lifts?
3. Banded Push-up Modification
4. WHO To Farmers: Stop Giving Your Animals So Many Antibiotics

Unloaded 11/16/17

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Unloaded
OTM for 32min:
min 1) 15/10 Cal Row or 12/8 Cal Bike or Run 200m
min 2) 10 DB Floor Press or Banded Pushup (criss-cross the band around your shoulders)
min 3) Run 200m or 15/10 Cal Row or 12/8 Cal Bike
min 4) 10 DB Overhead Tricep Extension
*don’t smash your elbows into the ground on the DB Floor Press. Be gentle. On the DB Overhead Tri Extensions, perform these standing, with one heavy DB behind your head, extending your arms overhead. These are just good, old-school arm builders.

Thursday 11/16/17

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Strength Cycle: Cycle 2 – Week 5

Strength/Skill
OTM for 12min:
Power Snatch 4 x L: 3; S: 1
Snatch Pull 4 x L: 3; S: 1
Snatch Deadlift 4 x L: 3; S: 1
*Life – Let’s give you an opportunity to hit some more reps to get more practice. Sport – your weight should be heavy enough that you can’t fathom doing more than 1 rep per minute.

Watch today’s video for tips on your Snatch Pull & Snatch Deadlift:

WOD
4 Rounds
30 Thrusters – 45/35
1 Max Set of T2B
Rest 60sec
*Scale the gymnastics to allow for a big set. Not looking for 3 or 4 T2B. We want to get a BIG set after the thrusters. Also, please be gentle when putting the empty barbell down.

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

Unloaded
OTM for 32min:
min 1) 15/10 Cal Row or 12/8 Cal Bike or Run 200m
min 2) 10 DB Floor Press or Banded Pushup (criss-cross the band around your shoulders)
min 3) Run 200m or 15/10 Cal Row or 12/8 Cal Bike
min 4) 10 DB Overhead Tricep Extension
*don’t smash your elbows into the ground on the DB Floor Press. Be gentle. On the DB Overhead Tri Extensions, perform these standing, with one heavy DB behind your head, extending your arms overhead. These are just good, old-school arm builders.

Daily Reading
1. Two Drills to Correct Forward Head Posture
2. Are You The Problem? Taking Responsibility as an Athlete
3. How to Get Over the Need to Be Liked by Everyone You Meet
4. Why Canceling Plans Is So Satisfying

Wednesday 11/15/17

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Strength Cycle: Cycle 2 – Week 5

Strength/Skill
E3M12M
4 Push Press @ 80+%
+
Pullup Progression:
Life-Life: Hang from pullup bar for 1min or longer
Life: Over 4 sets, perform strict pullup reps of 5, 4, 3, 3 (assuming max of 5 strict pullups)
Sport: Over 4 sets, perform strict pullup reps of 9, 9, 7, 7 (assuming max of 10 strict pullups)

WOD
3 Rounds
AMRAP 5
10 HRPU (S: HSPU)
5 Power Snatch – 105/70 (S: Squat Snatch – 135/95)
5 Pullups (S: 10 CTB)
Rest 2min
*Continue where you left off each AMRAP. High skill interval. Scale the pullups so you can complete them in 2 sets or less each time. We’d love to see you hammer out 3+ rounds each time.

Cooldown
Pec Stretch on Rig
Puppy Dog

Optional Run Programming
4 Rounds
Run 400m
Rest 30sec
Run 400m
Rest 30sec
Run 400m
Rest 5min

Daily Reading
1. The 5.5 Characteristics of A Successful Fat Loss Plan
2. How To Stop A Cold Dead In Its Tracks
3. Just Do It
4. 7 Good, Trust Supplements for Your Health

Tuesday 11/14/17

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Strength Cycle: Cycle 2 – Week 5

Strength/Skill
In 6min:
Work up to a heavy Back Squat single around 90%. Gotta move fast to get this done!
-then
E2M10M
3 Back Squat @ 85%
*Heavy day is back. Today’s work will feel like a metcon.

WOD
10 Rounds
3 Power Cleans – L: 135/85; S: 185/125
15 Wallballs
*Shooting for sub-12min, with some people getting sub-8min. Stay unbroken on the Wallballs and make fast transitions between movements the entire time.

Cooldown
Couch Stretch
Pigeon

Daily Reading
1. Your Guide To Building Muscle In Your 30s (And Beyond)
2. 25 ways to eat well on the go
3. Why You Don’t See Results From Your Workouts (or Diet Plans)
4. How to Choose The Perfect Heel Height for Your Body and Squat Style

Monday 11/13/17

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Strength Cycle: Cycle 2 – Week 5

Strength/Skill
E2M12M
3 Power Snatch (S: Squat Snatch) @ 75-80%
*If you don’t know your 1RM or your snatch is still developing, then just find a heavy 3 by your 2nd or 3rd set and hit for the rest of the time. Sport: stick to the percentages.

WOD
5 Rounds
Max Reps Push Jerk – 115/75 (S: HSPU)
Max Reps Pullups
*Cap = 16min. Rest as needed b/t movements & rounds. This isn’t for time; it’s for total reps. Don’t rush back and forth between the two. Take enough time resting so you can give a full effort to each movement in each round. We’re looking for double-digit reps of each movement in each round.

Cooldown
Puppy Dog
Scorpion

Optional Run Programming
Run 25min Max Distance
Rest 5min, then:

5 Rounds
Hill Run (this is the tall hill beside the gym – aka, the *Alley*)
Rest 90sec

Daily Reading
1. 4 Techniques To Bust Through Your Weight Loss Plateau
2. How to stick to a diet or workout plan, according to science
3. The Prescription of Strength Training For Treating Depression And Optimizing Cognitive Performance
4. These Are the First Images of the Nike Metcon 4s (Plus Tentative Release Date)

The Weekend WODs

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Saturday
Teams of 2
In 10min, complete:
20 Clean & Jerks – L: 95/65; S: 135/85
20 Clean & Jerks – L: 115/75; S: 165/105
20 Clean & Jerks – L: 135/85; S: 185/125

-Rest 3min, then:

In 10min, complete:
Bike 60/40 Cals or Row 75/50
60 T2B
Bike 40/27 Cals or Row 50/33
40 T2B
Bike 20/13 Cals or Row 25/17
20 T2B

-Rest 3min, then:

50 Sandbag Cleans – L: 60/30; S: 150/100
100 HRPU (S: HSPU)
*Cap = 10min

Sunday
OTM for 21min
min 1) 20 Wallballs
min 2) 12/8 Cal Bike or 15/10 Cal Row
min 3) 20 RKBS

-rest 3min, then:

2 Rounds
200m Run or Row 250/200m or Bike 500/400
L: 30; S: 50 Double Unders
Row 250/200m or Bike 500/400 or Run 200m
10 1-KB Squat Cleans (5l/5r)

Friday 11/10/17

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Strength Cycle: Cycle 2 – Week 4

Strength/Skill
OTM for 4min
2 Power Snatch (S: Squat Snatch) w/ pause at knee @ 60-70%
-then
E2M14M
L: 3; S: 1 Power Snatch (S: Squat Snatch) @ 82.5-92.5%
+
Work on Double Unders between lifts
*Fridays will alternate between the Snatch and Clean.

WOD
6 Rounds
Run 100m or Row 125/100m or Bike 300/200m
12 Shoulder to OH – L: 95/65; S: 135/95

-rest 3min, then:
Run 1 mile

*The first portion should SUCK! Keep the STO unbroken and run as hard as possible. Keep the WOD under 5min. For the mile path, start from the “run door”, run straight down the hill as if taking the 600m route, take a right and follow the sidewalk to Edith Road (where you turn left for Champions Park), then turn around come back.

Cooldown
Bretzel
Forward Fold

Daily Reading
1. High fat dairy is not better for health or weight loss
2. 5 Tips For Eating Out With Co-Workers While Dieting
3. 10 Incredible Crossfitters Who Prove That Age Is Just a Number
4. Don’t Choke The Bar To Death

Thursday 11/9/17

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Strength Cycle: Cycle 2 – Week 4

Strength/Skill
OTM for 12min:
Power Clean 4 x L: 3; S: 1
Clean Pull 4 x L: 3; S: 1
Clean Deadlift 4 x L: 3; S: 1
*Life – Let’s give you an opportunity to hit some more reps to get more practice. Sport – your weight should be heavy enough that you can’t fathom doing more than 1 rep per minute.

Watch today’s video for tips on your Clean Pull & Clean Deadlift

WOD
AMRAP 20
Teams of 2
P1 – Row 250/200m or Bike 500/400m or Run 200m
P2 – Max…

R1 – Max Air Squats
R2 – Max Situps
R3 – Max AKBS – 53/35
*Repeat this pattern for R4, R5, R6, R7, etc… Score is total meters and total reps, so just keep adding reps to your count as you go. Fast transitions are key, so consider not strapping all the way in on the rower. Get the feet out quickly so your partner can quickly get theirs in.

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

Unloaded
3 Rounds
40sec on / 20sec off

Station 1) Bar-on-Rig Pullups
Station 2) Row
Station 3) Air Squats
Station 4) Double Unders
Station 5) DB Push Press
Station 6) Mountain Climbers
Station 7) Wallball Slams – 30/20
Station 8) Bike
Station 9) Box Step Ups
Station 10) DB Lunges
Station 11) Pushups (S: Clapping)
Rest 1min
*Start at any station you want, and rotate each minute. Share equipment with friends so not everyone is having to pull out a box, rower, etc…

Daily Reading
1. The Ridiculously Simple Guide to Sustainable Fat Loss
2. What You Can Learn From Failure
3. Lose fat, preserve muscle: Weight training beats cardio for older adults
4. The Psychological Satisfaction of Watching Gross-out Videos on YouTube

Unloaded 11/9/17

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Unloaded
3 Rounds
40sec on / 20sec off

Station 1) Bar-on-Rig Pullups
Station 2) Row
Station 3) Air Squats
Station 4) Double Unders
Station 5) DB Push Press
Station 6) Mountain Climbers
Station 7) Wallball Slams – 30/20
Station 8) Bike
Station 9) Box Step Ups
Station 10) DB Lunges
Station 11) Pushups (S: Clapping)
Rest 1min
*Start at any station you want, and rotate each minute. Share equipment with friends so not everyone is having to pull out a box, rower, etc…