Mobility
Dynamic
WOD
Seven rounds for time of:
10 Ring Push-ups
10 GHD Sit-ups
21 Double Unders
Cash Out
Stretch and Roll Out
Crossfit Endurance
Long Intervals (if not done Monday)
Choose ONE of the following sports:
Swim: 5:00 on, 2:30 off, 6:00 on, 3:00 off, 7:00 on.
Bike: 5:00 on, 2:30 off, 6:00 on, 3:00 off, 7:00 on.
Run: 5:00 on, 2:30 off, 6:00 on, 3:00 off, 7:00 on.
Row: 5:00 on, 2:30 off, 6:00 on, 3:00 off, 7:00 on.
STRENGTH
ME: Bench Press (if not done on Monday)
Posted in Uncategorized
Mobility
Dynamic
Regular WOD
As many rounds as possible in 15:00 of:
Run 400m
15 Pull-ups
12 Burpees
STRENGTH:
DE: Back Squat 12 sets of 2 reps @ 65% of 1RM on 0:45
ENDURANCE WOD-Short Intervals
Choose ONE of the following sports:
Swim: 15 x (25m TT, 25m Easy)
Bike: 8 x 1/4M TT, spin/rest 2:00
Run: 4 x 400m, rest 90 seconds, hold splits within 2-3 seconds
C2 Row: 4 x 500m, rest 90 seconds, hold splits within 2-3 seconds
Posted in Uncategorized
Mobility
Dynamic
Regular WOD
Filthy Fifty
> Endurance WOD
15-12-9 for time of:
Thrusters, 135/95 pounds
Handstand Push ups
Cash Out
Stretch/Roll out
Posted in WOD
Mobility
Dynamic
Regular and Endurance WOD
21-18-15-12-9
Push Press #95/65
Box Jumps 24/20
Cash Out
200m RUn
10 Inch worms
10 Grasshoppers
10 Sampson Stretch
Posted in WOD
Mobility
Dynamic
Dydnamic Effort Lift
Bench Press 8 sets of 3 reps @ 65% of 1RM on 1:00 or less
Regular and Endurance WOD
3 Muscle-ups
21 Unbroken KB Swings, 2 pood/1.5 pood
15 Unbroken Toes-to-Bar
4 Muscle-ups
15 Unbroken KB Swings, 2 pood/1.5 pood
12 Unbroken Toes-to-Bar
5 Muscle-ups
9 Unbroken KB Swings, 2 pood/1.5 pood
9 Unbroken Toes-to-Bar
For time.
Scale muscle ups to supported, or pull-ups/ring dips
Cash Out
100’s
Posted in WOD
Mobility
Dynamic
Regular WOD
On a fifteen minute running clock:
10 Turkish Get ups (5L/5R)
In the time remaining, AMRAP
5 DB Push Press (50/35)
7 Pull Ups – dead hang
9 Box Jump (28/24)
Cash Out
a little running perhaps – shuttle runs inside in pairs if it is raining.
Posted in Uncategorized
Mobility
Dynamic
Max Effort Lift
Power Clean
Regular and Endurance WOD
Five rounds, each for time, of:
3 Power Snatches, 75% of 1RM
10 Burpees
Rest 4:30 between rounds
Cash Out
Shuttle Runs
Posted in Uncategorized
Mobility
Dynamic
Max Effort Lift
Power Clean
Regular and Endurance WOD
As many rounds as possible in 8:00 of:
10 KB Snatches (10 R/10 L), 1.5/1 pood
10 Burpees
5 Hang Power Cleans, 135/95 pounds
Cash Out
Coaches Choice
Posted in Uncategorized
Mobility
Dynamic
Extra Lift
Snatch Balance, 3-3-3
Sets should not be max effort; focus on technique.
Regular and Endurance WOD
100 Hand-release Push ups
100 Air Squats
100 Double Unders span>
Cash Out
Coaches Choice
Posted in Uncategorized
Mobility
Dynamic
Dynamic Effort Lift (if not done Wednesday)
: Bench Press 12 sets of 2 reps @ 60% of 1RM on 1:00
Regular and Endurance WOD
10! (10-9-8-7-6-5-4-3-2-1 reps) for time of:
Deadlift, @ Body Weight
Unbroken* KB Swings, 1.5/1 pood
*In order for KB swings to be unbroken, the swings for each set should be continuous; athlete cannot set the KB down or “rest” holding the KB.
7 burpees must be performed on the spot each time the swings are broken before continuing.span>
Cash Out
Coaches Choice
Posted in Uncategorized