Category: WOD
May 16, 2018

05/17/2018 WOD


Warm-up (No Measure)

10:00 for Quality

50′ Straight Arm Bear Crawl

50′ Low Bear Crawl

10 Skier Squats/side

CrossFit

Metcon (No Measure)

4 Sets for Quality:

10 Single Arm Z Press/side

10 Landmine Meadows Rows/side

0:30-1:00 Hollow Hold
*Z Press: https://youtu.be/zcUg776Cr2Q

*Meadows Row: https://youtu.be/xPEjV–GUP4

Metcon (AMRAP – Reps)

4 Rounds:

Run 400m in 2:00

Max Chin-Ups in 2:00

-Rest 1:00-
Scales:

*Banded Chin-Ups

*Over 1:50/400m scale to 300m

Notes:

*Run must be done in under 2:00

*Record total # of Chin-Ups

 

Endurance

Metcon (AMRAP – Reps)

Tabata:

KB deadlift high pulls 53/35

Metcon (AMRAP – Reps)

Tabata:

supermans

Metcon (Time)

Helen-ish

3 rounds for time:

400m run

12 Russian KBS 53/35

21 pullups/jumping pullups

 

Extra Work

Metcon (No Measure)

12:00 for Quality:

Run 1:30 @6

PVC Flow

2 Wall Walks

3 Divebomber Push-Ups

2 Stationary Inchworms
*PVC Flow: https://youtu.be/x_QvK97jnNs

Wall Walks: https://youtu.be/sjvJHNm0exk

Divebomber PU: https://youtu.be/mvNcSF-nXg4

May 15, 2018

05/16/2018 WOD


CrossFit Full Bore South – CrossFit

Warm-up

Warm-up (No Measure)

5 Sets:

3 Power Cleans from Hip + 3 Power Cleans from Above Knee + 3 Power Cleans from Mid-Shin

30-50 Single-Unders + 10-15 Double-Unders (Or :30 DU Practice)
*Barbell empty for first 2 sets; add small amount of weight for remaining sets

CrossFit

Power Clean (5×3)

*Build over first 3 sets to challenging weight, leaving 1-2 good reps left in the tank

*Use 90-95% of top weight for sets 4 & 5

*Not TnG

*Record heaviest weight

Metcon (Time)

For Time:

10 Power Cleans 135/95

35 Double-Unders

8 Power Cleans 155/105

35 Double-Unders

6 Power Cleans 185/115

35 Double-Unders

4 Power Cleans 205/125

35 Double-Unders

2 Power Cleans 215/135

35 Double-Unders

Gear: 2.5

13:00 Time Cap
Scales:

*Power Clean:

~Option 1: 95/65 115/80

135/95 155/105 165/115

~Option 2: 75/55 95/65

105/75 115/85 135/95

~ Option 3: 65/35 75/45

85/55 95/65 105/75

*70 Single-Unders

Rx+:

*155/105 185/125 205/145 225/155 245/165

*50 Double-Unders

Endurance

Metcon (No Measure)

EMOM 10:

1 – 10 KB deadlifts 70/53

2 – 20 air squats

Metcon (AMRAP – Rounds and Reps)

AMRAP 12:

30 cal row

35 double unders/70 singles

Extra Work

Snatch (6×1)

Complex:

*1 Snatch + 1 Overhead Squat + 1 Snatch

Notes:

*Build over 3 sets and repeat top weight for a final 3 sets

*Record heaviest weight used

May 14, 2018

05/15/2018 WOD


Warm-up (No Measure)

10:00 for Quality:

Row 200m

10 Counterbalance Goblet Squats

10 Elbow-to-Arm Planks

CrossFit

Front Squat (5×3)

*Build over first three sets to challenging weight, leaving 2 good reps left in the tank

*Use 90% of top weight for sets 4 & 5

*Record heaviest weight

Metcon (10 Rounds for distance)

Row:

1:00 @7-9

1:00 Rest
*Rds 1-3 @7/ Rds 4-8 @8/ Rds 9-10 @9

*If partnered up add 0:10 transition so everyone gets full 1:00

*Record total meters each round

 

Endurance

Metcon (Time)

Annie-ish

25-20-15-10-5:

burpees

50-40-30-20-10:

situps

1-Mile Run (Time)

Max Effort 1-Mile Run

 

Extra Work

Metcon (Weight)

Farmers Walk:

4x100m
Rx+:

*4x150m

May 13, 2018

05/14/2018 WOD


CrossFit Full Bore South – CrossFit

Warm-up

Warm-up (No Measure)

EMOM 12:

a) 5 Single Arm Press + 50′ Single Arm Overhead Carry (Right)

b) 10 Table Raises

c) 5 Single Arm Press + 50′ Single Arm Overhead Carry (Left)

CrossFit

Push Press (4×5)

*Build over first three sets to challenging weight, leaving 2 good reps left in the tank

*Use 90% of heaviest weight for 4th set

*Record heaviest weight used

Metcon (Time)

For Time:

40 Pull-Ups

20 Overhead Squats 95/65

40 Handstand Push-Ups

20 Squat Cleans 95/65

40 Bar Facing Burpees

20 Shoulder-to-Overhead 95/65

Gear: 2.5

18:00 Time Cap
Scales:

*Jumping Pull-Ups (Open Standard)

*75/55 Barbell Movements

*DB Push Press for HSPU

Rx+:

50 Chest-to-Bar Pull-Ups

25 Overhead Squats 115/75

50 Handstand Push-Ups

25 Squat Cleans 115/75

50 Bar Facing Burpees

25 Shoulder-to-Overhead 115/75

Endurance

Metcon (AMRAP – Reps)

Tabata:

pushups

Metcon (Time)

Jackie-ish:

1000m row

50 DB thrusters 20/15

30 pullups/jumping pullups

Extra Work

Metcon (No Measure)

12:00 for Quality:

Row 1:30 @6

Kettlebell Flow (Right Arm)

Kettlebell Flow (Left Arm)

20 Jumping Jacks

May 11, 2018

05/12/2018 WOD


Warm-up (No Measure)

3 Sets for Quality:

8 Goblet Squats

8 Perfect Burpees

8 Ring Rows

3 Hip Power Cleans + 3 Hang Power Cleans + 3 Mid-Shin Power Cleans

CrossFit

Danny Dietz (Time)

1 Mile Run

26 Power Cleans 185/135

80 Push-Ups

-1 Min Rest-

600m Run

26 Front Squats 185/135

50 Pull-Ups
Scales:

*Over 10:00 mile scale to 1200m

*135/95; or athlete discretion

*Knee Push-Ups/BB Push-Ups

*Jumping Pull-Ups (Open Standard)

May 10, 2018

05/11/2018 WOD


Warm-up (No Measure)

4 Sets:

3 High Hang Snatch Pull

3 Hang Power Snatch

3 Hang Snatch
*Start with empty BB; add weight after two sets

CrossFit

Snatch

20:00 to find Max Set of:

1 Paused Snatch Pull + 1 Paused Snatch + 1 Hang Snatch

Scales:

Option 1: 8×3 Overhead Squats

Option 2: 8x(1+2) Snatch Balance + Overhead Squats

Option 3: 8x(2+1) Snatch Balance + Overhead Squats

Notes:

*3 count pause just below knee

*5-8 Working sets to find max

Metcon (Time)

For Time:

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

DB Snatch 50/35

Wall Ball 20/14

Gear: 3

12:00 Time Cap
Scales:

*35/20

*14/10; adjust throwing height if needed

Notes:

*Sets 21/18 performed in no more than 3 sets

*Sets 15/12/9 perfomed in no more than 2 sets

*Sets 6/3 Unbroken

 

Endurance

Metcon (No Measure)

EMOM 12:

1 – 30 secs double unders

2 – 10 burpees

Metcon (Time)

For Time:

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

DB Snatch 35/25

Wall Ball 20/14

 

Extra Work

Metcon (Weight)

Farmers Walk:

3x100m
Rx+:

*3x150m

Notes:

*Record heaviest weight

May 9, 2018

05/10/2018 WOD


Warm-up (No Measure)

10:00 for Quaility:

10 Elbow-to-Arm Planks

50′ Straight Arm Bear Crawl

50′ Single Arm KB Overhead Carry (Right)

50′ Single Arm KB Overhead Carry (Left)

CrossFit

Metcon (AMRAP – Rounds)

EMOM 15:

a. 5 Strict Pull-Ups

b. 10 Push-Ups (Perfect)

c. 20 Arch-Ups w/Pause @
Scales:

a. 10-15 Strict Ring Rows

b. 10-15 Knee/BB Push-Ups

c. 0:30 Arch Hold

Rx+:

a. 5 Strict Chest-to-Bar Pull-Ups

b. 5-8 Strict Ring Dips

c. 15 GHD Back Extensions

Notes:

*Log 15 Rds for completion and comment any scales

Metcon (No Measure)

Run:

3x100m
*Rest 1:1

*Use to warm-up to 400m pace

Metcon (3 Rounds for time)

Run:

400m @9
*Rest 1:1

*Reduce distance to 300m if slower than 2:30/400m

 

Endurance

Metcon (No Measure)

Tabata:

superman hold

5k Row (Time)

Max Effort 5k Row

May 8, 2018

05/09/2018 WOD


CrossFit Full Bore South – CrossFit

Warm-up

Warm-up (No Measure)

EMOM 12:

a) 10 Goblet Squats (Slow Eccentric)

b) 10 Snatch Grip Behind-The-Neck Press

c) 0:45 Row @7-8

CrossFit

Back Squat (1×15)

Using 5-15# above 20RM Load:

15 Reps

-Rest 2:00-

12 Reps

-Rest 1:30-

9 Reps

Notes:

*Same weight for all 3 sets

Metcon (Time)

4 Rounds for Time:

12 Overhead Squats 95/65

500m Row

Gear: 2.5

16:00 Time Cap
Scales:

*75/5; or athlete discretion

*400m Row if above 2:30/500m Split

Rx+:

*115/75

Endurance

Bulgarian split squat (3×10/leg with DB in each hand as heavy as possible)

Metcon (Time)

Nancy-ish

5 rounds for time:

400m run

15 goblet squats 53/35

Extra Work

EMOM: Push Press (10×2)

*5# Heavier than last week

*Record heaviest set

E1:30: Push Press (4×8)

*5# heavier than last week

*Or between 70-80% of top set of 2

*Record heaviest set

May 7, 2018

05/08/2018 WOD


CrossFit Full Bore South – CrossFit

Warm-up

Warm-up (No Measure)

10:00 for Quality:

10 Single Arm KBS (Right)

5 Table Raises

10 Single Arm KBS (Left)

0:30 Forearm Plank

CrossFit

EMOM: Power Clean (10×2)

*First rep three count pause 1″ off the floor

*Start 5-10# heavier than last week, or @~85%

*Add weight by feel but keep good mechanics

*Record heaviest weight

Metcon (AMRAP – Rounds and Reps)

AMRAP 9:

1 Deadlift 185/125

1 Push-Up

1 Sit-Up

2 Deadlifts 185/125

2 Push-Ups

2 Sit-Ups

3 Deadlifts 185/125

3 Push-Ups

3 Sit-Ups

4/4/4, 5/5/5, 6/6/6, etc.

Gear 2.5
Scales:

*DL 135/95; or athlete discretion

*Knee Push-Up/BB Push-Up

Rx+:

*DL 225/155

Endurance

Metcon (AMRAP – Reps)

Tabata:

Russian KBS 53/35

Metcon (AMRAP – Rounds and Reps)

AMRAP 9:

9 cal row

9 pushups

9 situps