Kategorie: WOD

SWEATSHOP 04/11/2019

Warmup:30 sec on 15 sec off1: Doubleunders2: Mountainclimbers3: KB- Taters4: Doubleunders5: Burpees6: KB Gobletsquats7: Doubleunders8: Hollow Rock 2 Candlestick9: KB one arm thruster then 10 min EMOM:E: 15/12 cal Bike/Row/SkiO: 50 sec plank variation 3min rest then 10 min EMOM:E: 15/12 cal Bike/Row/SkiO: 10 Burpee to T2b 3min rest then 10 min EMOM:E: 15/12 cal […]

FUNDAY 03/11/2019

A. Prep for WOD (00:00-00:20) Hip mobility, Shoulder Mobility B. Conditioning 8 min AMRAP15 Calorie Row15/12 DB Thrusters or BB Thruster (42,5/30) 2 min rest 8min AMRAP 15 KB OHS or BB OHS (42,5/ 30 )15/12 Calorie Assault Bike or Row 2 min rest 8 min AMRAP 30 meter OH DB walking Lungesstairhouse run from […]

INTERMEDIATE 08/11/2019

0. Warm-Up.Banded Good Mornings x 30-60 secondsBanded Lat Stretch x 30-60 seconds per armBanded Scarcrow x 30-60 seconds per position Followed by… 10 minutes of skill work of your choice (Gymnastics, Double-Unders, etc.) A. Strength3 sets of eachStation 1 – Russian Kettlebell Swings x 30 repsStation 2 – Ab-Wheel Rollouts x 10 repsStation 3 – […]

CROSSFIT 08/11/2019

A. Prep for WOD (00:15 – 00:35) B. Conditioning (00:40-00:60) OPEN WOD 20.5 C. Acessory

INTERMEDIATE 07/11/2019

0- Warm-Up.3 min cardio Hip & Ankle Mobility x 4 minutesCouch Stretch x 60-90 seconds per side A. Skill E90sec:Station 1 – 30 seconds Bear Crawl + 30 seconds Hollow HoldStation 2 – 30 seconds per side of Paloff Hold Alternating Reverse LungesStation 3 – Static Hang x 30-60 seconds (one set pronated, one supinated)Station […]

CROSSFIT 07/11/2019

A. Strength (00:20- 00:40) 1) Seated Dynamic Box Jumps: 5 x 3, every 60s. – to a moderate height 2) Sumo Deadlift against a band: 8 x 3 @50% of 1RM from 21/10 + band resistance, every 60s. – reset reps – take 3-4 sets to build to work set. 3) Warm-up Power Cleans + […]

INTERMEDIATE 06/11/2019

0 Warm-Up.2min cardio warmup2 sets of:1 – Banded Palloff Hold (standing, squatting, kneeling – mix it up!)2 – Banded Lateral Monster Walk3 – Slow Squats4 – Side Plank Hold Rotations5 – Russian Step-Ups Move through this with as little rest between movements as possible. It should take between 12-15 minutes in total. A. Strength3 sets […]

CROSSFIT 06/11/2019

A. Skill Practice – C2B B. Conditioning (00:20- 00:50) AMRAP 25 with a partner: 100 Double Unders 80 Calorie Row 60 Burpees 40 Walking BW Lunges 20 C2B Pull-ups *One person works at a time – split as desired. L3: (Pull-ups) L2: (Band Assisted Pull-ups) L1: (1-Arm DB Rows x 10 each arm) Alternate Option […]

INTERMEDIATE 05/11/2019

0. Warm-Up.2min short warmup burst Pronated Grip Static Hang x 60 seconds (accumulated, if needed) Spend 5-10 minutes on Pre-Run Warm-Up Drills Scapular Pull-Ups x 10-15 reps Followed by… 3 Sets:Bear Crawl 30 meterDB Front Squats x 10Donkey Kicks x 5-10 (try to find your balance point) B. Conditioning (00:20 -00:55) Buy in: 800 m […]

CROSSFIT 05/11/2019

A. Strength (00:15-00:30) 1a) Slight Decline DB Bench Press: 5 x 10. Rest 30s. – elevate the front of the bench on a 20kg plate – roughly 20cm off the floor – use the same weight or slightly heavier than last week 1b) Inverted Rows: 5 x 15 (chinupgrip) – 2 warm-up sets then 5 […]

INTERMEDIATE 04/11/2019

0. Warm-Up. 2min short quick cardio warmup 10 minute Mobility for Hip Hinge 3 Sets of:Assault Bike x 30 secondsStatic Hang x 30 secondsBanded Good Mornings x 30 seconds Then… A. Strength5 sets of:Barbell Hip Thrusts x 5 reps (go heavy on these – a good starting weight might be around 80% of your 1-RM […]

CROSSFIT 04/11/2019

A. Strength (20:00 – 40:00) 1) Front Squat: 2RM in 10 sets. Rest 2:00– Goal: 90-95% of current 1RM if known– 1RM is being tested on 11/18.– Beginner: 5 x 5, adding weight if form permits2) Power Clean: 3 x 3, touch n go – building to work weight. Rest 60s. B. Conditioning (40:00 – […]

INTERMEDIATE 02/11/2019

A. Prep for WOD B. Conditioning in teams of 2 complete 3 team workouts / with a timecap of 15 minutes In teams of 2, alternating each movement, AMRAP 10 min400/300 Meter Row 10 Goblet Squats10 Burpee Box Step-Overs then 3 min rest In teams of 2, alternating each movement, AMRAP 10 min 30 calories […]

FUNDAY 01/11/2019

A. Prep for WOD B. Conditioning 10 min AMRAP with a partner 100 Airsquats4 rds run together100 Hang Power Cleans (52,5/35) (alternate with DB 22,5/35pds) 500 meter Row/ Ski / Bike 30 cals then rest 4 min 10 min AMRAP with a partner 30 box jumps15 clean and jerks, (42,5/30) (alternate option with DB) 30 […]

INTERMEDIATE 01/11/2019

A. Strength (00:15-00:40) Every 90 seconds for 3 rounds for quality (23 min) Station 1 – Left Leg Bulgarian Split Squat x 6-8 reps Station 2 – Right Leg Bulgarian Split Squat x 6-8 reps Station 3 – Kettlebell Windmill (Left) x 6 reps Station 4 – Kettlebell Windmill (Right) x 6 reps Station 5 […]

CROSSFIT 01/11/2019

A. Prep for WOD (00:15 – 00:35) B. Conditioning (00:40-00:60) OPEN WOD 20.4 C. Accessory

INTERMEDIATE 31/10/2019

A. Prep for WODEvery 90 seconds, for 12 minutes (2 sets of each):Station 1 – 60 seconds of Reverse Snow Angels (slow & controlled)Station 2 – 60 seconds of Side-Plank Hold (Left Side)Station 3 – 60 seconds of Band Pull-ApartsStation 4 – 60 seconds of Side-Plank Hold (Right Side) B. Conditioning In teams of 2, […]

CROSSFIT 31/10/2019

A. Strength (00:20- 00:40) Power Snatch: 10 x 2, adding weight if form permits. Rest 90s.– Goal build to a heavy double – reset on each rep– Build to a technically proficient set of 2– The goal for proficient athletes is 85% of 1RM B. Conditioning (00:40- 00:55) AMRAP 15:5 Power Snatches (52,5, 35)10 T2B15 […]

INTERMEDIATE 30/10/2019

A. Prep for WOD Core Tabata B. Conditioning (00:20-00:50) 5 rounds for time of:400 Meter Run30 Push-Ups20 Wall Ball Shots (20/14 lbs)10 Strict Pull-Ups C. Accessory Rollback Triceps Extensions: 4 x 12. Rest 60s.

CROSSFIT 30/10/2019

0. Warmup A. Strength (00:10- 00:20) 1a) Slight Decline DB Bench Press: 2/4 x 10. Rest 30s.– 2 warm-up sets + 5 work sets with a challenging load– elevate the front of the bench on a 20kg plate – roughly 20cm off the floor1b) Inverted Rows: 4 x 15. Rest 30s.– 2 warm-up sets + […]