Category Archives: WOD

Workout of the Day (Friday November 17, 2017)

Technical:

9 min to build to max double hang power clean

Workout:
2 Rounds Each with a 3 min Rest After:

30/25 Cal Row
30 Burpees Over Rower
30 Hang Power Cleans 135/95
*Target Time sub 7 min
**Time Cap 9 min
***Choose a load to get 30 complete in no more than 4 Sets

Stabilization:

For time:

2 Legless Rope Climb + 4 Regular Rope Climb

 

Bring leg protection and if you don’t have rope climbs, work on the skill. We have them in class workout on Monday.

Mobility topic this Saturday:

Dr Joe says:

This weekend… over head squatting: find out your specific limiting factor. Is it your shoulders? Maybe. Mid back (most likely). Hips? Maybe. Ankle? Yeah probably that too. But let’s find out fa shooo

Workout of the Day (Thursday November 16, 2017)

Technical:

3, 2, 1, 1, 1 Deadlifts

Metabolic:

2, 3, 4, 5 min work, with 1 min of rest between.

*Start over each time.

10 Toes-to-Bar
20 Deadlifts (185/135)
30 Double Under
40 Sit-Ups
50 Ball Slams

Stabilization:

5 x 3 Strict Press

Workout of the Day (Wednesday November 15, 2017)

Technical:

 

5 x 3 Power Clean to Push Jerk (focus is on transition from receiving Clean to going overhead)

 

Metabolic:

 

“Kar-Grace-en”

 

75 Wall Balls

2 min Rest

“Grace”

30 C&J 135/95

2 min Rest

75 Wall Balls

 

Stability:

5 x 7 Strict Pull-ups

Workout of the Day (Tuesday, November 14, 2017)

Technical:
5×5 Push Press

Metabolic:
4 Rounds:
25 KB Swings 24/16
15 Shoulder to OH (135-155:95-115)

Stabilization:
Handstand Walk Practice

Workout of the Day (November 13, 2017)

Technical:

5 x 4 OHS

WOD:
15 min AMRAP from 2016 “CrossFit liftoff”:
25 Pull-ups
50 Cal Row
100 OHS 45/35
50 Box Jumps
25 PullUps

Stabilization:

5 x 4 Tempo Toes to Rings 3-2-3-0

Workout of the Day (Friday November 10, 2017)

Liners

Tabata:
100 Ball Slams

Technical:
5 x 3 Thrusters

Metabolic:

0:00-10:00
2 km Row

10:00-20:00

60 C2B Pull-ups

20:00-30:00
30 Thrusters 135-185/95-135

Stability:

100 AbMat Sit-ups

Workout of the Day (Thursday November 9, 2017)

Technical:

5 x 3 Snatch Balance

Metabolic:

50, 40, 30. 20, 10 Wall Balls
10, 20, 30, 40, 50 KB Snatch
* 10 Box Jumps after the two movements

Stabilization:
30 Partial TGU

Workout of the Day (Wednesday November 8, 2017)

Liners

10 min AMRAP:
18/15 Cal Row
Max push-ups

Technical:

5 x 4 Snatch PP

Metabolic:

800 m Run
21 Hang Squat Snatch 115/75
400 m Run
15 Hang Sq Sn
250 m Run
9 Ha Sq Sn

*choose a load that you can get each round in no more than 4 sets

Stabilization:

4 x Max Time Chest to Bar hold (once ability from holding on the chest, then continues in to chin Over Bar hold

Workout of the Day (Tuesday, November 7, 2017)

Technical:
5×3 OHS

Metabolic:
5 Rounds:
6 OHS 155-185/115-135
12 T2B
30 Double Unders

Stabilization:
100 KB Seated Twists