WOD 022817
Warm up:
3 Rounds:
10 Air Squats
5 Handstand Holds
20 DU's or 40 Singles
AMRAP in 20 min:
400m run
6 HSPU or Shoulder Press
12 Front Squats
Post rounds to comments. Cash Out: Hollow Holds (:30 on/:30 off) x 2
Tuesday, February 28, 2017
Sunday, February 26, 2017
WOD 022717
WOD 022717
Warm up:
3 Rounds:
10 Push Ups
20 DU's or 40 Singles
5 Wall Balls
4 Inch Worms
CrossFit Open 17.1
For time:
10 Dumbbell Snatches
15 Burpee Box Jump Overs
20 Dumbbell Snatches
15 Burpee Box Jump Overs
30 Dumbbell Snatches
15 Burpee Box Jump Overs
40 Dumbbell Snatches
15 Burpee Box Jump Overs
50 Dumbbell Snatches
15 Burpee Box Jump Overs
20 Min Time Cap
RX: Men 50lb DB's and a 24 inch box/ Women 35lb DB and 20 in Box.
https://games.crossfit.com/workouts/open/2017/17.1?division=2&workout_type=scaled
Warm up:
3 Rounds:
10 Push Ups
20 DU's or 40 Singles
5 Wall Balls
4 Inch Worms
CrossFit Open 17.1
For time:
10 Dumbbell Snatches
15 Burpee Box Jump Overs
20 Dumbbell Snatches
15 Burpee Box Jump Overs
30 Dumbbell Snatches
15 Burpee Box Jump Overs
40 Dumbbell Snatches
15 Burpee Box Jump Overs
50 Dumbbell Snatches
15 Burpee Box Jump Overs
20 Min Time Cap
RX: Men 50lb DB's and a 24 inch box/ Women 35lb DB and 20 in Box.
https://games.crossfit.com/workouts/open/2017/17.1?division=2&workout_type=scaled
Tuesday, February 21, 2017
WOD 022217
WOD 022217
Warm up:
3 Rounds:
20 DU's or 40 Singles
10 Push ups
5 Pull ups
Strength: OH Squat 3-3-3-3-3
AMRAP in 15 min:
20 Air Squats
8 Power Cleans
500m Row
Post rounds to comments. Cash Out: Weighted Plank 1:00 on/1:00 off x 2
Warm up:
3 Rounds:
20 DU's or 40 Singles
10 Push ups
5 Pull ups
Strength: OH Squat 3-3-3-3-3
AMRAP in 15 min:
20 Air Squats
8 Power Cleans
500m Row
Post rounds to comments. Cash Out: Weighted Plank 1:00 on/1:00 off x 2
WOD 022117
WOD 022117
Warm up:
4 Rounds of:
6 Pull ups
10 Air Squats
10 Cal Row
Strength: Front Squat 3-3-3-3-3
3 Rounds for time:
12 Deadlifts
800m Run
Post times to comments. Cash Out: ME Ring Dips x 2
Warm up:
4 Rounds of:
6 Pull ups
10 Air Squats
10 Cal Row
Strength: Front Squat 3-3-3-3-3
3 Rounds for time:
12 Deadlifts
800m Run
Post times to comments. Cash Out: ME Ring Dips x 2
Sunday, February 19, 2017
WOD 122017
WOD 122017
Warm up:
AMRAP in 6 min:
5 Burpees
10 Cal Row
10 Jumping Lunges
Strength: Push Press 3-3-3-3-3
Gymnastics Day:
40, 30, 20, 10 reps of each:
Hollow Rock
Arch Hold
https://www.powermonkeyfitness.com/videos/core-abs/hollow-rocks
https://www.powermonkeyfitness.com/videos/core-posterior-chain/arch-holds
Post to comments. Cash Out: 800m Row for time
Warm up:
AMRAP in 6 min:
5 Burpees
10 Cal Row
10 Jumping Lunges
Strength: Push Press 3-3-3-3-3
Gymnastics Day:
40, 30, 20, 10 reps of each:
Hollow Rock
Arch Hold
https://www.powermonkeyfitness.com/videos/core-abs/hollow-rocks
https://www.powermonkeyfitness.com/videos/core-posterior-chain/arch-holds
Post to comments. Cash Out: 800m Row for time
Friday, February 17, 2017
WOD 021717
WOD 021717
4 Rounds for time:
8 Pull ups
25 Walking Lunges
Post times to comments. Cash Out: Plank (1:00 on/1:00 off) x 2
4 Rounds for time:
8 Pull ups
25 Walking Lunges
Post times to comments. Cash Out: Plank (1:00 on/1:00 off) x 2
Thursday, February 16, 2017
WOD 021617
WOD 021617
Warmup:
3 Rounds:
10 Push ups
20 Mountain Climbers
5 Pull ups
Strength: Back Squat 3-3-3-3-3
AMRAP in 15 min:
400m Run
12 Ring Dips
6 Tire Flips
Post times to comments. Cash Out: Flutter Kicks (:45 on/:45 off) x 2
Warmup:
3 Rounds:
10 Push ups
20 Mountain Climbers
5 Pull ups
Strength: Back Squat 3-3-3-3-3
AMRAP in 15 min:
400m Run
12 Ring Dips
6 Tire Flips
Post times to comments. Cash Out: Flutter Kicks (:45 on/:45 off) x 2
Wednesday, February 15, 2017
WOD 021517
WOD 021517
Warm up:
4 Rounds:
10 Air Squats
5 Burpees
20 DU's/40 Singles
5 Rounds for time:
20 Box Jumps
30 Kettlebell Swings
Post times to comments. Cash Out: ME Push ups in 1:00
Warm up:
4 Rounds:
10 Air Squats
5 Burpees
20 DU's/40 Singles
5 Rounds for time:
20 Box Jumps
30 Kettlebell Swings
Post times to comments. Cash Out: ME Push ups in 1:00
Monday, February 13, 2017
WOD 021417
WOD 021317
Warm up:
3 Rounds:
10 Ring Rows
10 Push Ups
10 Jumping Lunges
Strength: Floor Press 3-3-3-3-3
For time:
1000m Row
Post times to comments. Cash Out: Weighted Plank (1:00 on/1:00 off ) x 3
Warm up:
3 Rounds:
10 Ring Rows
10 Push Ups
10 Jumping Lunges
Strength: Floor Press 3-3-3-3-3
For time:
1000m Row
Post times to comments. Cash Out: Weighted Plank (1:00 on/1:00 off ) x 3
Sunday, February 12, 2017
WOD 121317
WOD 121317
Warm up:
4 Rounds:
5 Pull ups
5 Burpees
10 PVC Pass Throughs
Strength: Deadlift 3-3-3-3-3
AMRAP in 20 min:
5 Clean and Jerk
200m Run
20 Push Ups
Post rounds to comments. Cash Out: Hollow Holds (:30 on/:30 off ) x 2
Warm up:
4 Rounds:
5 Pull ups
5 Burpees
10 PVC Pass Throughs
Strength: Deadlift 3-3-3-3-3
AMRAP in 20 min:
5 Clean and Jerk
200m Run
20 Push Ups
Post rounds to comments. Cash Out: Hollow Holds (:30 on/:30 off ) x 2
Thursday, February 9, 2017
WOD 021017
WOD 021017
AMRAP in 12 min:
10 Jumping Squats
5 Pull ups
10 Wall Balls
Post rounds to comments. Cash Out: 800m Run for time.
AMRAP in 12 min:
10 Jumping Squats
5 Pull ups
10 Wall Balls
Post rounds to comments. Cash Out: 800m Run for time.
WOD 020917
WOD 020917
Warm up:
AMRAP in 5 min:
10 Push Ups
10 Air Squats
4 Inch Worms
Strength: Cleans 3-3-3-3-3
4 Rounds for time:
200m Run
15 Burpees
Post times to comments. Cash Out: ME Sit ups in 1:00
Warm up:
AMRAP in 5 min:
10 Push Ups
10 Air Squats
4 Inch Worms
Strength: Cleans 3-3-3-3-3
4 Rounds for time:
200m Run
15 Burpees
Post times to comments. Cash Out: ME Sit ups in 1:00
Wednesday, February 8, 2017
WOD 020817
WOD 020817
Warm up:
3 Rounds of:
10 Push Ups
20 DU's/40 Singles
5 Wallballs
4 Inch Worms
Today is a strength specific modal domain, so you should attempt to lift heavy weight relative to your ability.
Bench Press/Floor Press
10-10-10-8-5-3-3-2-1-1-1
Post weight to comments. Cash Out: EMOM in 5 min: 100m Sprint
Warm up:
3 Rounds of:
10 Push Ups
20 DU's/40 Singles
5 Wallballs
4 Inch Worms
Today is a strength specific modal domain, so you should attempt to lift heavy weight relative to your ability.
Bench Press/Floor Press
10-10-10-8-5-3-3-2-1-1-1
Post weight to comments. Cash Out: EMOM in 5 min: 100m Sprint
Tuesday, February 7, 2017
WOD 020717
WOD 020717
Warm up:
4 Rounds:
10 Air Squats
5 Burpees
20 PVC Pass Throughs
Strength: Push Press 3-3-3-3-3
AMRAP in 15 min:
20 OH Lunges
5 Squat Cleans
30 DU's or 90 Singles
Post rounds to comments. Cash Out: ME Ring Dips x 2
Warm up:
4 Rounds:
10 Air Squats
5 Burpees
20 PVC Pass Throughs
Strength: Push Press 3-3-3-3-3
AMRAP in 15 min:
20 OH Lunges
5 Squat Cleans
30 DU's or 90 Singles
Post rounds to comments. Cash Out: ME Ring Dips x 2
Monday, February 6, 2017
WOD 020617
WOD 020617
Warm up:
3 Rounds (not for time):
5 Pull ups
10 Push ups
10 Box Jumps
10 Cal Row
Strength: Deadlift 3-3-3-3-3
4 Rounds for time:
12 Push Press
400m Run
Post times to comments. Cash Out: Weighted Plank (1:00 on/1:00 off) x 2
Warm up:
3 Rounds (not for time):
5 Pull ups
10 Push ups
10 Box Jumps
10 Cal Row
Strength: Deadlift 3-3-3-3-3
4 Rounds for time:
12 Push Press
400m Run
Post times to comments. Cash Out: Weighted Plank (1:00 on/1:00 off) x 2
Friday, February 3, 2017
Thursday, February 2, 2017
WOD 020217
WOD 020217
Warm Up: AMRAP in 6 min:
5 Burpees
15 Sit ups
20 PVC Pass Throughs
4 Inch Worms
Getting back to traditional programming, today is a prescribed gymnastics element day. We will get to a point where we will work on one element of gymnastics like Handstand Push Up practice. Today we will start working on our core and balance and work up to these practice sessions.
Complete 3 Rounds of each for a core assessment: No time limit
1:00 Hollow Hold
1:00 Arch Hold
10 Hollow/Arch Rolls
30 Seconds of tuck ups or V ups
30 Seconds of Russian Twists
Please watch this video to see how these exercises are done correctly and how to record your results.
https://www.youtube.com/watch?v=1RwgqYQpWp8
Record your baseline number.
Warm Up: AMRAP in 6 min:
5 Burpees
15 Sit ups
20 PVC Pass Throughs
4 Inch Worms
Getting back to traditional programming, today is a prescribed gymnastics element day. We will get to a point where we will work on one element of gymnastics like Handstand Push Up practice. Today we will start working on our core and balance and work up to these practice sessions.
Complete 3 Rounds of each for a core assessment: No time limit
1:00 Hollow Hold
1:00 Arch Hold
10 Hollow/Arch Rolls
30 Seconds of tuck ups or V ups
30 Seconds of Russian Twists
Please watch this video to see how these exercises are done correctly and how to record your results.
https://www.youtube.com/watch?v=1RwgqYQpWp8
Record your baseline number.
Wednesday, February 1, 2017
WOD 020117
WOD 020117
Strength: Floor Press 3-3-3-3-3
Warm up:
3 Rds:
20 DU's/40 Singles
5 Burpees
10 Box jumps
10 Cal Row
AMRAP in 20 min:
200m Run
20 Sit ups
10 Thrusters
Post rounds to comments. Cash Out: Flutter Kicks (:45 on/:45 off) x2
Strength: Floor Press 3-3-3-3-3
Warm up:
3 Rds:
20 DU's/40 Singles
5 Burpees
10 Box jumps
10 Cal Row
AMRAP in 20 min:
200m Run
20 Sit ups
10 Thrusters
Post rounds to comments. Cash Out: Flutter Kicks (:45 on/:45 off) x2
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