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WOD Archive for August 2016

August 31, 2016

Warm up

2 Steady Rounds:

10 Lateral Goblet Squats

15 Wallballs

200m run

 

Mobility Focus during squat rest

Floss Quads above Knee

Childs Pose 2:00

 

4x4 back squat @85%

3xME dumbbell strict press @50%  (in between sets)

 

Metcon 

AMRAP 15 Minutes:

20 Wallballs 20/14lbs

10 Power Cleans 155/105lbs

10 Kipping Handstand Push Ups

 

CrossFit Lite

21-18-15-12-9-6-3

Thrusters

Hanging knee raises

Wall balls

3x mountain climbers

 

August 30, 2016

Warm up

Pigeon Pose 2:00/side

Upper Thoracic Mobility

Then

2 Steady Rounds:

12 Single-Leg Kettlebell Deadlifts

200m run

12 Perfect Kipping Handstand Push Ups

 

1x5 deadlifts

Then

Find a 1RM low hang snatch

 

Metcon

AMRAP 8 Minutes:

10 Box Jump Overs 24/20″

2 Hang Power Snatch 115/75lbs

10 Box Jump Overs

4 Hang Power Snatch

10 Box Jump Overs

6 Hang Power Snatch

 

CrossFit Lite

5 rounds

10 back squats

15 push ups

20 wall balls

25 sit ups

Then

3 rounds

300m row

12 burpees

 

August 29, 2016

Warm up

Couch Stretch 3:00/side

Good Mornings 10×3

3 Steady Rounds:

7 Double KB Front Squat

7 Push-ups

Run 100m

 

5x5 back squat @75%

Strict Press 1×3 @75%, 4×3 @80%

 

Metcon

Pennies:

6 squat cleans 225/155

6 muscle ups

400m run

6 squat cleans 225/155

6 muscle ups

400m run

6 squat cleans 225/155

6 muscle ups

400m run

6 squat cleans 225/155

6 muscle ups

Or

“Mini Pennies”

6 Squat Clean 165/110

9 Chest to Bar

Run 200m

6 Squat Clean 165/110

9 Chest to Bar

Run 200m

6 Squat Clean 165/110

9 Chest to Bar

Run 200m

6 Squat Clean 165/110

9 Chest to Bar”

 

CrossFit Lite

2 rounds

20 squat cleans

400m run

20 box jumps

400m run 

20 burpees

400m run

20 pull ups 

400m run 

 

August 26, 2016

1. Warm-up
Floss Ankles/Quads just above knee
3 Steady Rounds
10 Lateral Goblet Squats
10 Pull Ups
40 Double Unders

2. Strength
Back Squat – 3×3 @87.5%

3. Strength 2

Back Rack Walking Lunges – 4×10 Steps (Per Side)

Heavier than week 1

4. Met-Con
AMRAP 7 Minutes:
10 Calories on Bike/Rower
10 Wallballs 30/20lbs
10 Chest to Bar Pull Ups

CrossFit Lite

Karen

1 mile run

150 Wall Ball for time

1 mile run

 

August 25, 2016

1. Warm-up
Floss Shoulders
Roll Pecs w/ Lacrosse  Ball 2:00/side
4 Steady Rounds:
10 Russian KBS

15 Push-ups

200m run

2. OLY
Pause Power Position Clean – 7×2 @80-90%
Clean and Jerk on final rep of each set. Drop and reset after each rep.
 

3. Conditioning Test

2k Row!

CrossFit Lite

2k row buy in

Then

50 Double Unders

50 Flutter Kicks

50 Mountain Climbers

50 Squat Jumps

40, 30, 20 and 10 of each

 

August 24, 2016

1. Warm-up
Upper Thoracic Mobility
Then
Accumulate 3:00 in Squat Hold (Can be Kettlebell  assisted)
Then
Steady 7 Minute AMRAP:
Row 20 Calories
15 Ab Mat Sit Ups
10 Double Kettlebell or Dumbbell Front Squats

2. Strength
Back Squat – 4×4 @82.5%

3. Interval

E2MOM for 10 Minutes:
12 Thrusters 105/70lbs
12 Toes to Bar
12 HSPU 

CrossFit Lite

Back Squat x 20

1:00 Wall Sit

Back Squat x 15

1:00 Wall sit

Back Squat x 10

1:00 Wall sit

Back Squat x 5

1:00 Wall sit

Then

Push Press x 20

1:00 plank

Push Press x 15

1:00 plank

Push Press x 10

1:00 plank

Push Press x 5

1:00 plank 

Then 

Lunge 400m

August 23, 2016

Warm-up
Pigeon Pose 2:00/side
Then
3 Steady Rounds
10 Single-Leg Kettlebell Deadlifts
15 KBS 
20 Sit-ups 

2. Strength
Deadlift – 1×4 Heavy
Controlled on the way down, take the hands off the bar, complete next rep. 

3. OLY
Pause Power Position Snatch – 7×2 @80-90%
Drop and reset after each rep.

4. Met-Con
For Time:
40 Pull Ups
800m run
10 Squat Snatch 185/125lbs
20 Pull Ups
400m run
5 Squat Snatch

CrossFit Lite

50 Burpee buy in then

30:00 Ladder of

2 Russian Twists

2 pull-ups

2 sit-ups

2 OHS

Then 4, 6, 8...

 

August 22, 2016

1. Warm-up
Floss Hips
Then
2 Steady Rounds:
25 Calories on AAB/Rower
15 BB Thrusters
20 Push Ups

2a. Strength
Back Squat – 5×5 @72.5%

2b. Strength
Strict Press – 4×4 @75%

3. Met-Con
For Time:
15-12-9-6-3
Strict Handstand Push Ups
Front Squat 185/125lbs

CrossFit Lite

4 rounds of 

400m run

25 Calories Row
25 Thrusters
25 Deadlifts

25 Push-ups 

 

August 19, 2016

Warm up

Upper Thoracic Mobility

Squat Hold 2:00 (can be KB assisted)

75 Calories on AAB

 

Back squat 3x3@85%

 

Wod

2 rounds

100 double unders

20 power snatches 115/80

400m run

20 OHS

 

CrossFit Lite

Misfit tri

2k row

3 miles bike

1 mile run

August 18, 2016

Pause power position clean and jerk

6x3@80%

 

Partner wod

8 rounds each

25 cal row sprints

1 work 1 rest. 

 

CrossFit Lite

50 squat cleans

50 push ups

50 front squats

50 burpees

Every 5 min run 1 lap. Start with run

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