Category Archives: WODs

Thursday 1/11/18

By | WODs | No Comments

Strength Cycle: Cycle 3 – Week 5

Strength/Skill
E3M15M
3 Push Jerk @ 85%
*As the weight increases, it becomes more vital to use your torso to move the weight, then aggressively push under the bar.
+
L/S: 30sec Max Distance on Bike or Rower
*If you used the Bike last week, try to use the Rower this week. And vice versa. This should be a fight between going as hard as possible and maintaining the same distance within 5% each round.

WOD
15, 12, 9
Power Snatch – L: 95/65; S: 135/95
2x Situps
*Just four weeks ago, we hit a similar pattern of 21, 15, 9 at less weight. Can you hang on with more weight this time? The sit ups are nothing but a quick break in between sets. Choose a weight that allows you to do sets. No singles until maybe the last round.

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

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.

Daily Reading
1. Help! I’ve Stopped Losing Weight. What Do I Do?
2. Biohacking Your Manhood: The Proven Habits, Foods, Exercises, Workouts, Nutrients & Tools That Boost Testosterone & Libido
3. To Change Your Life, Consider the Easy Route
4. Creating the Habit of Going to the Gym

Wednesday 1/10/18

By | WODs | No Comments

Strength Cycle: Cycle 3 – Week 5

Strength/Skill
E2M8M
3 Snatch Complex @ 70+% of 1RM

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

*Build throughout the sets. Focus on moving smoothly around the barbell, but get thru the movement quickly. Time under tension is a killer here.

WOD
4 Rounds
AMRAP 2
Thrusters – L: 75/55; S: 95/65 or DBs 50/35
Max Double Unders in remaining time
Rest 2min

Thrusters
R1 – 18
R2 – 15
R3 – 12
R4 – 9
*Your goal should be to stay unbroken on the thrusters the entire time.

Cooldown
Calf Smash on Barbell
Calf Stretch on Rig

Optional Run Programming
3 Rounds
Run 100m
Rest 30sec
-then:
3 Rounds
Run 200m
Rest 1min
-then:
3 Rounds
Run 400m
Rest 2min

Daily Reading
1. 3 CNS Fatigue Myths
2. You’ll Be Shelling Out More Money For Eggs In 2018
3. Slay Your Own Giants
4. The Food Combo That Makes You Fat

Tuesday 1/9/18

By | WODs | No Comments

Strength Cycle: Cycle 3 – Week 5

Strength/Skill
E3M15M
5 Back Squat @ 90% of last week’s 5RM
+
*We’re back to the grueling 5×5. Keep these clean, don’t turn them into a good morning or something worse. Pick an accessory piece that is an appropriate challenge for you.
+
L: 10-20 Pushups
S: 1min HS Hold
SS: 20 HS Shoulder Touches

WOD
AMRAP 7
7 Hang Power Cleans – L: 115/75; S: 155/105
7 HRPU (S: HSPU)
*Get ready to feel the burn. Keep the HPC & HSPU to 2 sets or less. Be efficient at the beginning, because sloppiness early on will fatigue you greatly as the WOD goes on.

Cooldown
Hurdler’s Stretch
Scorpion Hold

Daily Reading
1. How to Fix your Knee Pain in the Squat
2. Daily Fat-Burning Habits: The Simplest Approach To Getting Lean And Staying Lean
3. S.M.A.R.T. Goal Setting
4. Under the Weather? Consider These Tips Before Hitting the Gym

Monday 1/8/18

By | WODs | No Comments

Strength Cycle: Cycle 3 – Week 5

Strength/Skill
E3M15M
1min Max Power Clean Singles @ 75+%
*Move well > Move heavy. Intensity should be high but consistency and moving properly need to be the focus.
+
L: Pullup Push-Aways or Kneeling Straight-Arm Band Pulldowns
S: Pullup Hip-to-Bar
SS: Pullup Pullovers

WOD
5 Rounds
15 Box Step Overs (S: Jump Overs)
15 SDLHP – L: 75/55; S: 95/65
*Simple couplet. Work on fast transitions between the two. Don’t allow yourself to get away with slow box jump overs, i.e., walking away from the box.

Cooldown
Pigeon Stretch on Box
Bicep/Pec Stretch on Rig

Optional Run Programming
6 Rounds
Jog 600m (easy)
Sprint 200m
Jog 200m
*No rest between efforts

Daily Reading
1. Goal-Oriented Versus Process-Oriented Fitness: Which Mindset Is Better?
2. How I Made Peace With My Appetite
3. The Hook Grip with Short Fingers
4. 3 Simple Stability Tests Every CrossFitter Should Pass!

Unloaded 1/7/18

By | WODs | No Comments

Sunday
5 Rounds
In 3min, complete:
L: 10; S: 15 2-DB Power Cleans – L: 30/20; S: 50/35
L: 10; S: 15 T2B
L: 25; S: 50 Double Unders

-rest til 20:00, then:

5 Rounds
In 3min, complete:
L: 10; S: 15 DB Thrusters
L: 10; S: 15 Burpees
L: 10; S: 15 2-DB Box Step Ups
*DB’s can be front-racked or held at your side

Skillz Class
Snatch

The Weekend WODs

By | WODs | No Comments

Saturday
Teams of 2
In 10min, get as far as possible:
15 Power Cleans – L: 95/65; S: 135/95
30 Pullups
15 Power Cleans – L: 115/75; S: 155/105
30 Pullups
etc…
*Continue this sequence while adding 20/10lbs each round

-rest 5min, then:

6 Rounds
Row 500/400m or Bike 1000/800m
18 Back Squats – L: 95/65; S: 135/95 (from ground)
6 2-DB Manmakers – L: 30/20; S: 50/35
*Cap = 20min. Split distance and reps as needed.

Sunday
5 Rounds
In 3min, complete:
L: 10; S: 15 2-DB Power Cleans – L: 30/20; S: 50/35
L: 10; S: 15 T2B
L: 25; S: 50 Double Unders

-rest til 20:00, then:

5 Rounds
In 3min, complete:
L: 10; S: 15 DB Thrusters
L: 10; S: 15 Burpees
L: 10; S: 15 2-DB Box Step Ups
*DB’s can be front-racked or held at your side

Skillz Class
Snatch

Friday 1/5/18

By | WODs | No Comments

Strength Cycle: Cycle 3 – Week 4

Strength/Skill
E3M12M
9 Deadlift
*Touch & Go. Heavier than week 1. 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
AMRAP 18
Bike 2000/1600m or Row 1000/800m or Run 800m
1 Max Set of L: Pushups; S: HSPU; SS: Strict HSPU
*Score is total rounds & total HSPU. The Bike/Row piece should take somewhere under 3min, so it’s not a sprint pace. Follow that up with 1 max set gymnastics.

Cooldown
Bretzel
Seated Forward Fold

Daily Reading
1. Is It Ever Safe To Cut Calories More Aggressively To Burn Fat Faster?
2. Foods High in Water
3. The Bigger Benefit Of Supplements That No One Talks About
4. Rowing Technique

Unloaded 1/4/18

By | WODs | No Comments

Unloaded
OTM for 10min:
8 DB Snatches – L: 30/20; S: 50/35
+ 8 Wallballs – L: 20/14; S: 30/20

-rest 2min, then:
OTM for 10min:
Odd: 15/10 Cal Row or 12/8 Cal Bike or Run 200m
Even: 10 Dragon Flags

-rest 2min, then:
100 1-DB Push Press
*EMOM 5 Burpees. Cap = 10min

Thursday 1/4/18

By | WODs | No Comments

Strength Cycle: Cycle 3 – Week 4

Strength/Skill
E3M15M
4 Push Jerk @ 80%
*As the weight increases, it becomes more vital to use your torso to move the weight, then aggressively push under the bar.
+
L/S: 30sec Max Distance on Bike or Rower
*If you used the Bike last week, try to use the Rower this week. And vice versa. This should be a fight between going as hard as possible and maintaining the same distance within 5% each round.

WOD
Row 500/400m or Bike 1000/800m
L: 80; 120 Double Unders
20 CTB (S: 10 BMU)
L 80; S: 120 Double Unders
Row 500/400m or Bike 1000/800m
*Cap = 15min. Some people might not finish under the cap today, and that’s perfectly ok. This is an Open-style workout where the high-skill movement in the middle becomes the differentiator for many.

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

Unloaded
OTM for 10min:
8 DB Snatches – L: 30/20; S: 50/35
+ 8 Wallballs – L: 20/14; S: 30/20

-rest 2min, then:
OTM for 10min:
Odd: 15/10 Cal Row or 12/8 Cal Bike or Run 200m
Even: 10 Dragon Flags

-rest 2min, then:
100 1-DB Push Press
*EMOM 5 Burpees. Cap = 10min

Daily Reading
1. Own Your Fitness
2. Your Purpose in Life is Not Fat Loss
3. Top Ten Lessons I’ve Learned from (CrossFit)
4. High Glucose Levels in Pregnancy Tied to Heart Defects in Babies

Wednesday 1/3/18

By | WODs | No Comments

Strength Cycle: Cycle 3 – Week 4

Strength/Skill
Every 90sec for 9min (6 Rounds)
2 Clean Complex @ 70+% of 1RM = Power Clean + Push Jerk + Front Squat + Hang Squat Clean + Split Jerk

*Focus on moving smoothly around the barbell, but get thru the movement quickly. Time under tension is a killer here.

WOD
3 Rounds
2min Max Wallballs
Rest 60sec
2min Max T2B (or Dragon Flags if your hands are wrecked)
Rest 60sec
*You can probably tackle this in two ways: 1) start off with a big set and then try to hang on for the rest of the 2min. Or, do smaller sets with short breaks. Practice something that’s challenging for YOU!.

Cooldown
Puppy Dog Pose
Pigeon

Optional Run Programming
3 Rounds
Run 800m
Rest 3min
Run 400m
Rest 3min
Run 200m
Rest 5min

Daily Reading
1. The Top 7 Climate Findings of 2017
2. Good Nutrition With a Family
3. Scientists Are Designing Artisanal Proteins for Your Body
4. The Art and Science of “Cheat Meals” vs “Refeed Days”