W.O.D. 9/6/18

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Crossfit W.O.D

Strength/Skill: Snatch/ complete missed strength from this week

MetCon: for time

– 40 Wallballs

– 40 Overhead lunge 25/15

– 40 diamond pushups

– 40 Situps

– 40 SDHP 32/25

– 40 burpees

W.O.D. 8/6/18

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Crossfit W.O.D

Mobility: Shoulder & Scapula mobility drills

Skill: Free handstand progression by ability

– hollow holds on floor

– hollow holds on wall

– free handstand practice

– one arm handstand practice

– free handstand on rings practice

MetCon: EMOM 14

Even: max effort Handstand hold

Odd: Max effort pull-ups

Endurance W.O.D

“The seven”

7 rounds for time:

  • 7 HSPU
  • 7 Thrusters 60/45
  • 7 K2E
  • 7 Deadlift 120/90
  • 7 burpees
  • 7 KBS 32/24
  • 7 pullups

Strength & Accessory W.O.D

Strength:
Power/Split Clean 3-3-3-3-3
Strict (Back to wall) Biceps curls 5*(40-60%)-5-5-5; +5*80% (from last set)

MetCon:
5 Rounds Of 2 minute AMRAPs
– 4 Clapping push ups
– 8 Weighted straight leg sit ups 15/10kg
– 16 Air Squats

30 sec. Rest between rounds

 

W.O.D. 7/6/18

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Crossfit W.O.D

Mobility: Spine Flexion/Extension activation drills

Skill: Bench press 

 

Strength:

A) Shoulder Press 5x5xEW

B+) Bench Press 5x5x90%

 

MetCon: Partner WOD

I  Go U Go*

16 min AMRAP

  • 3 Wall walks
  • 5 Deadlifts 102.5/75
  • 7 Clapping push-up

* I go U go = one partner must complete a full round before switching with other partner. Both partners use same weight (unless male and female)

** Ask coach for mods

Olympic Weightlifting W.O.D

  1. TNG Power snatch 3x5x50% | 3x5x60% | 3x5x70%
  1. Overhead squat ladder (one attempt of Max reps at each weight) – 50/35 | 60/40 | 70/45 | 80/50 | 90/55 | 100/60
  2. Overhead lunge 6×3+3×50%1RM backsquat
  3. 3xMax rep TNG deadlift x1RM clean

 

W.O.D 6.6.2018

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Crossfit W.O.D

Mobility: Squat mobility Drills

Strength: Back squat

A) 5x5xew

B+) 5x5x90%

 

MetCon:  3 RFT

– 50 Double unders

– 25 KB swing

– 12 HSPU

* Ask coach for mods

** 9 min time cap

Strength & Accessory W.O.D


Strength:
Strict Press
Front Squat
5*(40-60%)-5-5-5; +5*80% (from last set)

MetCon:
7min AMRAP
– 5 Pull ups
– 7 Burpess
– 9 Jumping Lunges *each leg

Gymnastics

*Handstand Holds – 5xMax Effort

– 5-10 minutes walking/obstacle course practice

*Handstand Press – 5*3-5

(Free standing/P.ROM/Wall/Ground)

*Lever work – 5*3-5

(Full/Partial/Tuck/Arch Pull ups)

  • 5*5 Lever pulls
  • 5*5 skin the cats
  • 5*5 Dragon Flag
  • 5*10 Tuck Ups
  • 3*30s Support Hold

W.O.D 5/6/18

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Crossfit W.O.D

Mobility: OHS mobility drills

Skill: Snatch

Beginners: Snatch Progression

Advanced: 3 Position snatch practice 20 min

MetCon: 3 RFT

14 Snatch 60/45

7 BMU/Pullupx2

 

Modifications by ability (ask coach):

Snatch:

– RX

– Lighter Snatch

– Overhead squat

– Goblet Squat

 

Bar muscle up:

– RX – Bar muscle up

– RMU

– C2B x2

– Pullup x2

– Jumping pullup x2

– Ring row x2

W.O.D 4/6/18

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Crossfit W.O.D

Mobility: Shoulder & scapul

Skill: body alignment drills for Handstands

– Back to floor hollow body hold 3x30s

– Chest  to floor hollow body hold 3x30s

– Chest to wall holds 3x30s

Strength:

A) Shoulder Press 5x5xElements Weight

B+) Bench press Find 5RM 

MetCon: 12 min AMRAP

– 3 Burpees

– 6 T2B

– 9 HPC

A) KBS by ability

B) 30/20

C) 40/30

D) 50/35

E) 60/40

Strength & Accessory W.O.D

Strength:
Floor press: 5*(40-60%)-5-5-5; +5*80% (from last set)
Sumo deadlift: 5*(40-60%)-5-5-5; +5*80% (from last set)

MetCon: For time 25-20-15
Sumo deadlift high pulls 32/24kg KB
Wall Balls 20/12lb

Gymnastics W.O.D

*Handstand Holds – 5xMax Effort

– 5-10 minutes walking/obstacle course practice

*Handstand Press – 5*3-5

(Free standing/P.ROM/Wall/Ground)

*Strict Bar Muscle Up work – 5*3-5 (Tempo/Weighted/Negative?FG pullups/FG ring rows)

**AMRAP Accessory/ core by coaches prescription

W.O.D 3/6/18

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Crossfit W.O.D

Mobility: Squat mobility drills

Skill: OHS-Snatch balance/Drop snatch (as warmup)

Strengh:Backsquat

A) Backsquat 5x5xEW

B+) Backsquat Find 5RM

 

MetCon: For time 30-20-10

Box jump

Ring pushup

Pullups

KB OHS (1arm)

 

* ask coach for Weights and modifications

W.O.D 2/6

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Crossfit WOD

Mobility: OHS mobility drills

Warmup: With empty barbell:

10 Overhead Squat

10 Snatch Balance

10 Drop Snatch

Skill/Strength: All levels practice Overhead Squat by ability

  • Practice with light load
  • Practice with moderate load
  • EST 3RM
  • Est 1RM

MetCon: for time

21-15-9

OHS

Pushups

A) Ask coach for mods

B) 30/20kg

C) 40/25kg

D) 50/30

E) 60/35

W.O.D 1/6

/in /by

Crossfit WOD

Mobility: shoulder mobility drills

Skill: Handstand holds

  • Hollow body practice
  • Chest to wall holds
  • Free handstand practice
  • 1 arm HS progression

MetCon: for time

5-10-15-10-5

Strict chinup

American KBS 32/24

Goblet squat 32/24

* 15 min time cap

** Ask coach for mods

Strength & Accessory WOD

Strength:
1) Power clean 3-3-2-2-1-1-1
2) Pull ups 5-4-3-2-ME
(add weight by ability)

MetCon: 3 Rounds for Reps

1min ring rows (deficit)
1min Sit ups
1min Air Squats
1min KB Swings 16/12kg

Endurance W.O.D

MetCon: 5 Rounds for Time

10 Pullup

15 Burpee box jump

20 Knees to elbows

25 Airsquats