WOD 13/10/18
Crossfit W.O.D
Skill: Ring Muscle up
MetCon: for time
7-5-3
RMU
OHSx3 (21-15-9)
*ask coach for weights and scalling
WOD 12/11/18
/in WOD /by Kaitlyn EggersCrossfit W.O.D
Strength:
A) Backsquat 5x5xE.WT
B) Backsquat Find 5RM
C-D-E) Front squat find 3RM
Skill: Squat Clean
MetCon: 4 Rounds For time
10 T2B
- Ask coach
- 30-40/20-30Kg
- 40-50/30-40Kg
- 60-70/40-45Kg
- 70-80/50Kg
Strength Accessory W.O.D
Strength
Floor press: 5-5-5-5; (+5)*80% From last set
MetCon: 15-12-9-6-3 Reps of
Deadlift (BW)
Over the box jumps 60/50cm
*rest 30 sec between sets
Endurance W.O.D
5 rounds for time of:
30 kettlebell snatch, 24/16kg
30 Butterfly sit-ups
30 SDHP 24/16kg
30 knees-to-elbows
WOD 11/10/18
/in WOD /by Kaitlyn EggersCrossfit W.O.D
Strength: Weighted plank- sets of 45 sec AHAP
5 sets total
MetCon: 3 RFT
100m Suitcase carry 32/24
21 Air squats
7 BMU / 15 pullup (by ability)
9 Burpee box jump
ask coach for mods
Olympic Weightlifting W.O.D
- TNG PC 6 sets @ 50% | 55% | 60% | 65% | 70%
- TNG Jerk from racks 6×3 60-70% NO FAILURES
- Back squat 6x3x80%
WOD 10/10/18
/in WOD /by Kaitlyn EggersCrossfit W.O.D
Skill: Bench press technique
Strength: Bench press –All levels find 5RM
MetCon: 10 min ascending ladder
1-1,2-2,3-3…
RKBS 32/24
Clapping pushup
*Ask coach for modifications
Strength Accessory W.O.D
Strength:
Strict Press
Barbell good mornings
5-5-5-5; +5*80% From last set.
MetCon: 100 KB Swings for time
*every even min perform 5 jumping pull ups
*every od min perform 5 Toes to bar/K2E
W.O.D. 9/10/18
/in WOD /by Kaitlyn Eggers
| Tue 9/10
Crossfit W.O.D Skill: Snatch & Ring muscle up MetCon: “Amanda” 9-7-5 Snatch 60/42.5 RMU Modifications Snatch-OHS-GSQ RMU-C2B-Pullup-J.pull-rin row Olympic Weightlifting W.O.D
|
W.O.D. 8/10/18
/in WOD /by Kaitlyn Eggers
|
Crossfit W.O.D Today We honor the memory and life achievements of john hancock, a us statesman, revolutionist and the first person to sign the US decleration of independence. john hancock passed away on october 8th 1793. MetCon: “Hancock” 3RFT 26 pullups 48 wallballs 26 Hang power snatch 35/25kg 67 Airsquats 81 Double unders Gymnastics W.O.D Strength Accessory W.O.D Complete the daily workout with regular class. |
WOD 6/10/18
/in WOD /by YoniCrossfit W.O.D
Strength:
A) Shoulder Press 5*5*EW
B,C,D,E) Dips By ability (Bench/Bar/ Ring (band assisted)/ Strict ring dips) 5*5-10 reps
MetCon: In teams of 2 complete 5 rounds for time
20 Ring Push Ups
30 Pull Ups
40 Sit Ups
50 Air Squats
P1- Work
P2- Rest.
*Ask Coach for modifications.
W.O.D. 6/10/18
/in WOD /by Kaitlyn EggersCrossfit W.O.D
Skill:Squat Clean
MetCon:20 min E2MOM
2 high hang clean
2 hang clean
2 squat clean
add/reduce weight each set as needed
WOD 5/10/18
/in WOD /by Kaitlyn EggersCrossfit W.O.D
Skill: Ring muscle up transition
Strength: Gymnastic Pull
By Ability- one of the following
-Ring Row 5xME
-False grip ring chinup 5x5xRPE8 (Add Weight if needed)
-Strict RMU 5×5 (add Weight if possible)
-Advanced gymnastics pull-ask coach
MetCon: For time
100 T2B
EMOM 4 pistols
- A) 75 K2E- EMOM 5 Airsquat/G-squat
- B) 75 T2B- EMOM 5 G-squat 24/16
- C) 100 T2B- EMOM 4 Pistols
- D) 100 T2B- EMOM 4 weighted pistol 12/8
Endurance W.O.D
“Dallas 5”
5 minutes of:
Burpees
Then, 5 minutes of:
7 deadlifts, 70/50kg.
7 box jumps, 60/50 cm
Then, 5 minutes of:
Turkish get-ups, 20/12kg.
Then, 5 minutes of:
7 snatches, 32.5/25kg
7 push-ups
Then, 5 minutes of:
Rowing (calories)
Complete as many reps as possible at each 5-minute station. Rest 1 minute between stations.
WOD 4/10/18
/in WOD /by YoniCrossFit WOD
Strength:
A) Backsquat 5x5xelements wt
B) Backsquat 5x5x90%5RM
C-D-E) Front rack lunge 5x5x90%5RM
MetCon:3 Rounds for time
10 OHLunge
8 HRPU
6 burpees
A) Plate 15/5
B) Plate 25/15 Clapping pushup
C) Barbell 40/25 HSPU
D) Barbell 60/40 DHSPU 25/10 plates.
Olympic Weightlifting W.O.D
- 20 min to find 3 RM Snatch
- Power clean & Power jerk 6×1+4×60-70%
- OHS 15 min to find 3RM
- Split press 5x5x85% 5RM shoulder press
- Hang clean pull 5x5x100%