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WOD Archive for April 2018

April 16, 2018

  1. Warm-up

50 Lunge Steps Each Leg then

2 rounds of

10 Kip swings

10 Ring Rows

10 Band GHR

 

  1. 5k Row (20:00 Cap)
  2. 20:00 GOAT Work
  3. Core Finisher

3 Rounds of

10 Rower Pike Ups

10 Hollow Rocks

10 Supermans with PVC

 

Lite Class

5 Rounds of

400m Row

15 Hang Squat Cleans

15 Rower Pike Ups

15 Bar Facing Burpees

April 13, 2018

1. Warm-up
50 Cal Row not for time (focus on stroke efficiency)

2. Skill
Ring Muscle-up Drills

3. Volume Training
10:00 EMOM
Strict HSPU

4. Met-Con
5:00 AMRAP
30 Double Unders
5 T2B

Lite Class

1 mile run buy in
Then
50-40-30-20-10 of
Double Unders
Mountain Climbers
Sit-ups
Med Ball Cleans

April 12, 2018

1. Warm-up
4 Rounds of
100m run
10 PVC OHS
Shoulder/Hip Mobility

2. Strength
OHS
5x5 with :03 pause at top and bottom of each rep

3. “Nancy”
5 rounds for time of:
400 meter run
95/65 pound Overhead squat, 15 reps

Lite Class
Back Squats
4x10 with :03 pause right at parallel/25 Sit-ups

Push Press
4x10/1:00 Wall Sit

Deadlift
4x10/5 pull-ups

Rowing Intervals
 

April 11, 2018

1. Warm-up
4 Rounds of
10 KBS
100m run
10 Single Arm KB Thrusters
100m run

2. Skill/Strength
DB Hang Squat Clean Cycling Skill Session then

1:00 ME/2:00 Rest x 5 rounds

3. Met-Con
For Time
40 Thrusters @50% of Body Weight
800m Run
120 Double Unders

Lite Class
10—>1 KBS with 100m run after each set
Rest 2:00
10—>1 Bike for Cal with 10 Burpees after each set
Rest 2:00
10—>1 BB Kossack Squats with 4 T2B after each set

 

April 9, 2018

1. Warm-up

Line Drills

 

2. Strength 

Weighted Front Rack Step-ups with a BB 

3x10 each leg

*work up to a moderate weight and then start your 3x10

 

3. Met-Con

“Grace”

30 C&J For Time 135/95

 

CrossFit LIte

“Filthy 50”

For Time

50 Box jump, 24/20 inch box
50 Jumping pull-ups
50 Kettlebell swings 53/35
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20/14 pound ball
50 Burpees
50 Double unders

 

April 10, 2018

  1. Warm-up

        4 rounds of 

        250m Row

        5 Strict Pull-ups

        5 Spider-Man’s each leg

        25 Double Unders

 

  1. Skill

        Unilateral Work

        Suitcase Carry 50ft x 4 sets each arm

        OH Carry 50ft x 4 sets each arm

        Single Leg Romanian DL 4x10 each leg     

        

 

  1. Met-Con

       15:00 AMRAP 

       10 Push-ups

       8 Squat Jumps

       6 Ring Dips

       400m row

       2 rope Climbs

 

Lite Class

Planks with Coach John then 

30:00 AMRAP

14 Lunge Jumps

12 Sit-ups

10 Push-ups

8 Squat Jumps

6 Ring Dips

400m row

2 rope Climbs

 

April 6, 2018

1. Warm-up

10-8-6-4-2

Air Squats

Push-ups

Lateral Lunges

 

2. Skill

Ring Dip

a. Shoulder/Pec/Tricep Mobility

b. Progressions

c. Full Movement

 

3. New Movement Intro

Bulgarian Split Squat

3x10 each leg

 

4. 10m Shuttle Sprints

:30 on/:30 off

 

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...

 

April 5, 2018

1. Warm-up

2 Rounds of

10 Pass Throughs

10 OHS

10 Pass Throughs in bottom of OHS

 

2. Shoulder/Hip Mobility

 

3. Strength/Skill

Snatch Balance

Work up to a moderate set of 3.  Once there, complete 5 sets.

 

4. Met-Con

21-15-9

Hang Squat Snatches 95/65

Box Jumps 30/24”

 

CrossFit Lite

2 rounds

20 squat cleans

400m run

20 box jumps

400m run 

20 burpees

400m run

20 pull ups 

400m run 

 

April 4, 2018

1. Warm-up

3 Rounds of 

30 Double Unders

20 Sit-ups

10 Empty Bar Back Squats 

 

2. Strength 

5x5 Back Squats @65% of 1RM 

Superset with 

5x5 Pendlay Rows 

https://www.youtube.com/watch?v=QgK9mSQW0C4

Explosive but strict. Weight should be very manageable so your body isn’t jerking the weight up. 

 

 

3. Met-Con

12:00 AMRAP

15 Wall Ball

10 Cal Bike

5 C2B Pull-ups

 

CrossFit Lite

5 rounds

10 back squats

15 push ups

20 wall balls

25 sit ups

Then

3 rounds

300m row

12 burpees

 

April 3, 2018

1. Warm-up

4 Rounds of 

250m Row

10 Front Squats

10 Push Presses

 

2. Strength 

Work up to 65% of your 1RM C&J then

7:00 EMOM of 

1 Power Clean + 1 Front Squat with :05 Hold in bottom + 1 Split Jerk with :05 Hold in Split

 

3. Partner Hero WOD

"Abbate"

Run 1 mile
155/105 pound Clean and jerk, 21 reps
Run 800 meters
155/105 pound Clean and jerk, 21 reps
Run 1 Mile

*Both partners will run the full distance.  Once back, split the C&Js. 

CrossFit Lite

Same as regular class

 

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