Category Archives: WODs

Monday 6/18/18

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Strength Cycle: Post-Open Cycle 2 – Week 2

Strength/Skill
E2M16M
3 Box Squat @ 70%
*Not quite *Speed Work* and not quite *Heavy Work*, but still strive to explode off the box as quickly as possible.
+
8-10 Straight-Arm Band Lat Pulldown (Inside Rig)
*Wanna get better at pullups and bar muscle-ups? We need to strengthen your lats. Do these well with a HEAVY band, and you’ll see major improvements. Stay inside the rig so your partner can box squat without interference on the outside.

WOD
Teams of 3
AMRAP 18
Row 2250m (switch every 250m) or Bike 4500m (switch every 500m)
L: 150; S: 300 Double Unders
Run as far as possible in remaining time (switch every L: 200m; S: 400m)”

Cooldown
Roll Out On Your Own

Daily Reading
1. Chronic Inflammation: 10 Ways to Combat It & Why It’s Limiting Your Potential
2. Sympathetic Vs Parasympathetic: Why Every Athlete Needs to Understand the Difference
3. Lentils significantly reduce blood glucose levels
4. Why We Are Drowning In The Western Diet

Unloaded 6/17/18

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Unloaded
3 Rounds
40sec On, 20sec Off
Station 1) Wallball Slams – L: 20/14; S: 30/20
Station 2) Row or Bike
Station 3) Plank – add a plate to your back if possible
Station 4) Jumping Pullups
Station 5) 2-DB Push Press – L: 30/20; S: 50/35
Station 6) V-Ups
Station 7) Wallball
Station 8) Bike or Row
Station 9) Box Step Overs
Station 10) RKBS – L: 53/35; S: 70/53
-rest 2min after completing 10th station

Run Programming
Run L: 30min; S: 45min – easy
+
4 Rounds
Run 100m – fast
Rest 2min
+
Run 200m – fast

The Weekend WODs

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Saturday
Teams of 2
7 Rounds
20 SDLHP – L: 75/55; S: 115/80
20 Push Press

-rest until 10:00, then:

7 Rounds
20/14 Cal Bike or 24/16 Cal Row or Run 400m (at same time)
L: 10; S: 20 HRPU

-rest until 20:00, then:

7 Rounds
20 Front Rack Lunge
20 AKBS – L: 53/35; S: 70/53
20 Burpees (S: Lateral Over Bar)
*Cap = 12min

*Your goal is finish each section under the cap, so keep that in mind when considering your weight and rep scheme. If you finish early, that’s your rest. If you don’t finish, you’re capped and forced to move into the next section. In that case, welcome to a 32min workout. 🙂

Sunday
3 Rounds
40sec On, 20sec Off
Station 1) Wallball Slams – L: 20/14; S: 30/20
Station 2) Row or Bike
Station 3) Plank – add a plate to your back if possible
Station 4) Jumping Pullups
Station 5) 2-DB Push Press – L: 30/20; S: 50/35
Station 6) V-Ups
Station 7) Wallball
Station 8) Bike or Row
Station 9) Box Step Overs
Station 10) RKBS – L: 53/35; S: 70/53
-rest 2min after completing 10th station

Run Programming
Run L: 30min; S: 45min – easy
+
4 Rounds
Run 100m – fast
Rest 2min
+
Run 200m – fast

Friday 6/15/18

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Strength Cycle: Post-Open Cycle 2 – Week 1

Strength/Skill
E2M16M
4 Power Snatch @ 70+% – Touch & Go
+
10 1-Arm DB Floor Press
*Alternate arms each set, so you get 4 sets on each arm. Don’t let your arms crash to the floor, or you’ll risk banging up your wrists & elbows. Pull your feet under you as if you’re going to do a glute bridge. These will aid our Landmine Press, and provide us a nice Core accessory, too.

WOD
4 Rounds
5 Squat Clean Thrusters – L: 105/70; S: 155/105
10 Jumping Pullups or 5 Kipping Pullups (S: 5 BMU)
15 T2B
*Cap = 14min. Heavy and high skill again. The SCT needs to be a weight that is managable in fast singles. BMUs should never exceed 2 sets, if going Sport. T2B will probably be the big bottleneck for most people, because 15 is a lot of reps. Work to push yourself behind the bar, drive the knees up hard, and flick those toes at the bar. Then, PULL your feet down to get the most out of your swing.

Cooldown
Lat Stretch on Rig

Daily Reading
1. The Do’s, Don’ts, Why’s and How’s of Cutting Weight for Strength Sports
2. What to Order at an Italian Restaurant
3. Supplements 101: What You Need (and what you don’t)
4. Cheat Meal Questions: How Much Junk Food Can You Get Away With?

Unloaded 6/14/18

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Unloaded
3 Rounds
Row 250/200m or Bike 500/400m or Run 200m
Run 200m or Row 250/200m or Bike 500/400m

-rest until 10:00, then:

Run 800m or Row 1000/800m or Bike 2000/1600m
50 2-DB Thrusters – L: 20/10; S: 25/15
30 Barbell-on-Rig Pullups or Jumping Pullups

-rest until 20:00, then:

7 Rounds
10 KB Taters – L: 35/24; S: 53/35
10 Pushups

Thursday 6/14/18

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Strength Cycle: Post-Open Cycle 2 – Week 1

Strength/Skill
E2M16M
10 Landmine Press – AHAP – 5l/5r
*Shoot for 80+% of your 2RM from last week (or just go heavy if you opted to Press, instead). Grab a rag to place between barbell and the wall or rig. Help protect the equipment. We’ll alternate Landmine Press & Strict Press each week.
+
10 x 1-Arm Landmine Reverse Lunge (Perpendicular Grip)
*Alternate legs each set, so you get 4 sets on each leg. This is a fantastic move for anyone with knee-issues, and the perpendicular grip adds a considerable core challenge, because abssssssss…

WOD
5 Rounds
15 AKBS – L: 53/35; S: 70/53
Run 200m w/ KB (or Row 500/400m or Bike 1000/800m)
L: 8; S: 15 Pushups
*Cap = 15min. 5 Rounds of grip / awkwardness / pump. Find a comfortable way to carry the KB as you run.

Cooldown
Puppy Dog

Unloaded
3 Rounds
Row 250/200m or Bike 500/400m or Run 200m
Run 200m or Row 250/200m or Bike 500/400m

-rest until 10:00, then:

Run 800m or Row 1000/800m or Bike 2000/1600m
50 2-DB Thrusters – L: 20/10; S: 25/15
30 Barbell-on-Rig Pullups or Jumping Pullups

-rest until 20:00, then:

7 Rounds
10 KB Taters – L: 35/24; S: 53/35
10 Pushups

Run Programming
2 Rounds
Run 600m – fast
Rest 2min
Run 300m – very fast
Rest 6min

Daily Reading
1. These Apps Don’t Exist Yet–but They Should
2. Supplements For Brain Health: What Nutrients and Supplemental Foods Make the Most Difference
3. Saying “This May Hurt” May Make It Worse
4. 10 WODs You Could Do in an Airport

Wednesday 6/13/18

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Strength Cycle: Post-Open Cycle 2 – Week 1

Strength/Skill
E3M15M
2 Sumo Deadlift – AHAP
*No bounce. Silent.
+
Waiter’s Walk & Plate Grab – 10 trips around your bar – 5l/5r
*Holding a 15/10lb plate overhead and pinching a plate in your opposite hand. Push the up arm as high as possible, and squeeze the crap out of the plate in your down hand.
+
Optional:
30sec Max Double Unders

WOD
40, 30, 20
SDLHP – 75/55
Wallballs
Run 400m or Row 500/400m or Bike 1000/800m
*Cap = 17min. Shoot for big sets on the SDLHP. If you think you’ll need to break this up 5 or 6 times, then consider using a KB with less weight.

Cooldown
Chest/Shoulder Opener Laying Over Wallball

Daily Reading
1. Cultivating Recovery
2. Decide or Die
3. Why You’re Not Losing Fat
4. Double Under Technique Tips

Tuesday 6/12/18

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Strength Cycle: Post-Open Cycle 2 – Week 1

Strength/Skill
E2M16M
1 Squat Clean and Split Jerk – L: as heavy as possible with good form; S: 80+% of Clean Complex
+
12-20 Single-Leg KB/DB RDL – split reps b/t legs
*Place the KB/DB in whichever hand allows you to best control the movement, but we’d prefer to see it in the hand opposite whichever foot is staying on the ground. Keep a soft bend in your knee, grip the KB/DB hard, keep your back straight, and push your hips back until the KB/DB is around shin level, then fire up.

WOD
AMRAP 12
1, 2, 3, 4, etc…
Lateral Burpee Over Bar (S: RMU)
Power Snatch – 95/65; (S: Squat Snatch – 135/95)
*Make sure the Snatch weight doesn’t exceed 70% of your 1RM. This weight should have you confident that you can move it even when you’re sucking air. Don’t go out too hot, though. When climbing the ladder, it’s easy to rip thru the first reps then notice your heart rate skyrocket before looking at the clock and realizing you have 11 minutes left!

Cooldown
Scorpion

Daily Reading
1. Your Circle of Trust: Don’t Be the Captain of a Ship of Fools
2. Ben Opens Up: What it takes to make the Games
3. 100 Most Influential People in Health & Fitness
4. 10 Top Exhilarating Moments from The 2018 CrossFit Regionals

Monday 6/11/18

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Strength Cycle: Post-Open Cycle 2 – Week 1

Strength/Skill
Every 90sec for 15min
2 Box Squat @ 50-60%
*This is *Speed Work*, so control the negative then ROCKET off the box/plates.
+
8-10 Straight-Arm Band Lat Pulldown (Inside Rig)
*Wanna get better at pullups and bar muscle-ups? We need to strengthen your lats. Do these well with a HEAVY band, and you’ll see major improvements. Stay inside the rig so your partner can box squat without interference on the outside.

WOD
12, 9, 6
Power Cleans – L: 115/75; S: 155/105
Box Step Overs (S: Jump Overs)
Pullups (S: C2B)
*Convince yourself to go Touch and Go for the Power Cleans. This can be done in sub-5min, and we’re sure someone at Derby City can do it sub-3min. Who’s gonna push for it??

Cooldown
Pigeon on Box

Daily Reading
1. Russell Berger Has Been Fired from CrossFit HQ For Saying LGBTQ Pride is a Sin
2. The Top 5 Guidelines for Fat Loss
3. Mr. CrossFit vs. Big Soda: A profane fitness guru’s wonky war with the soda industry
4. From the Ground Up: 6 Ways to Cue the Squat for Better Movement

Unloaded 6/10/18

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Unloaded
2 Rounds
50 AKBS – 53/35
40 Situps
30 Wallball Slams – 20/14
20 Goblet Squats
10 KB Front Rack Lunges – 5l/5r
*Cap = 16min

-rest 4min, then:

AMRAP 20
15/10 Cal Bike or 18/12 Cal Row
30 Jumping Pullups or Ring Rows
400m Run or Row 500/400m or Bike 1000/800m
30 HRPU
400m Run or Row 500/400m or Bike 1000/800m
30 Double Unders

Run Programming
2 Rounds
Run 1000m – moderate
Rest 45sec
Run 800m – moderate
Rest 45sec
Run 600m – moderate
Rest 5min