Category: WOD
May 6, 2018

05/07/2018 WOD


CrossFit Full Bore South – CrossFit

Warm-up

Warm-up (No Measure)

8:00 for Quality:

0:20 Passive Hang

5 Scapular Push-Ups (0:05 pause @ top)

20 Skier Squats

CrossFit

Metcon (AMRAP – Rounds)

EMOM 15:

a) 10 Rockback Pistols (Alternating)

b) 0:45 Active Hang

c) 0:30-0:45 Handstand Wall Hold (Choose Distance from Wall)
Scales:

a) 10 Rockback Squats/5/side Shrimp Squat to Shin/10 Reverse Lunges

b) 0:30 Active Hang

c) 10 Scapular Push-Ups

Rx+:

a) 10 Pistols (Alternating)

b) 0:10-0:15/side Single Arm Active Hang

c) 5 Wall Climbs (0:05 pause on each rep)

Notes:

*Handstand Wall Hold is Facing the Wall

*Score as 15 Rds and record any scales

Metcon (Time)

For Time:

35 Double-Unders

20 Pull-Ups

20 Front Squats 95/65

35 Double-Unders

15 Pull-Ups

15 Front Squats 95/65

35 Double-Unders

10 Pull-Ups

10 Front Squats 95/65

35 Double-Unders

5 Pull-Ups

5 Front Squats 95/65

Gear: 3

15:00 Time Cap
Scales:

*2:1 Single-Unders

*25-20-15-10 Jumping Pull-Ups (Open Standard)

*Front Squats 75/55; athlete discretion

Rx+:

*50 Double-Unders

*Chest-to-Bar Pull-Ups

Notes:

*DU’s no more than 3 sets

*Pull-Ups no more than 3 sets

*Front Squats ideally unbroken throughout

Endurance

Metcon (No Measure)

EMOM 14:

1 – 10 goblet squats 53/35

2 – 10 hanging knee raises

Metcon (Time)

For time:

200m run

20 pullups/jumping pullups

20 burpees

200m run

15 pullups/jumping pullups

15 burpees

200m run

10 pullups/jumping pullups

10 burpees

200m run

5 pullups/jumping pullups

5 burpees

Extra Work

Metcon (No Measure)

12:00 for Quality:

Run 1:30 @6

PVC Flow

10 Banded Monster Walks/side

0:30 Plank/side
*PVC Flow: https://youtu.be/x_QvK97jnNs

*Banded Monster Walk: https://youtu.be/2hnn39yYL98

May 4, 2018

05/05/18 WOD


CrossFit Full Bore South – CrossFit

CrossFit

EMOM: Push Jerk (10×1)

*Start ~80% of 1RM

*Aim to perform at least 3 sets at ~93%

*Record heaviest 1×1

The Angry Mexican (AMRAP – Rounds and Reps)

AMRAP 20:

5 Box Jumps 24/20

5 Handstand Push-Ups

5 Power Cleans 115/85

5 Single Arm KB Thrusters 53/35 (right arm)

5 Single Arm KB Thrusters 53/35 (left arm)
Scales:

*Box Step-Ups

*Box Pike HSPU/Seated DB Shoulder Press (Tough Weight)

*Power Cleans 95/65; or athlete discretion

*KB Thrusters 35/20

Rx+:

*Box Jump 30/24

*Power Cleans 135/95

May 3, 2018

05/04/2018 WOD


Warm-up (No Measure)

8:00 for Quality:

200m Jog

20 Skier Squats (Aternating)

50′ KB Overhead Carry (Right)

50′ KB Overhead Carry (Left)

CrossFit

EMOM: Front Squat (10×2)

*First rep is performed with 3 count pause at parallel (NO BOUNCING OUT)

*Start 5-10# heavier than last week or ~75% of 1RM

Metcon (AMRAP – Rounds and Reps)

AMRAP 20:

50′ KB Suitcase Walking Lunges (Right Hand) 53/35

50′ KB Suitcase Walking Lunge (Left Hand) 53/35

600m Run

Gear: 2.5
Scale:

*Suitcase WL 35/26

*Run 400m

Rx+:

*Suitcase WL 70/53

Notes:

*Run is scored as 2 reps (down/back)

 

Endurance

Metcon (AMRAP – Reps)

Tabata:

abmat situps

Metcon (AMRAP – Rounds and Reps)

AMRAP 20:

50′ double DB Suitcase Walking Lunges 35/25

600m Run

 

Extra Work

Metcon (AMRAP – Rounds)

EMOM 15:

a) 10 Rockback Pistols (Alternating)

b) 0:45 Active Hang

c) 0:30-0:45 Handstand Wall Hold (Choose Distance from Wall)
Scales:

a) 10 Rockback Squats or 5/side Shrimp Squat to Shin or 10 Reverse Lunges

b) 0:30 Active Hang

c) 10 Scapular Push-Ups

Rx+:

a) 10 Pistols (Alternating)

b) 0:10-0:15/side Single Arm Active Hang

c) 5 Wall Climbs (0:05 pause on each rep)

Notes:

*Handstand Wall Hold is Facing the Wall

*Score as 15 rounds and comment scales

*Rockback Squat: https://youtu.be/e6nWBzsEdqs

*Shrimp Squat to Shin: https://youtu.be/fVNLnf9H8bc

May 2, 2018

05/03/2018 WOD


Warm-up (No Measure)

6:00 for Quality:

Row 20 Strokes (5 Legs + 5 Legs with Body + 10 Full Strokes)

12 Elbow to Arm Plank

12 Ring Rows (Controlled Eccentric)

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

Metcon (No Measure)

Row:

250m @7-8
*Alternate with a partner or rest 1:1

*Each athlete completes 2x250m

Metcon (4 Rounds for time)

Row:

500m @9
*Slower than 2:30/500m should reduce to 400m

*Alternate with a partner or rest 1:1

*Each athlete completes 4x500m

 

Endurance

Metcon (Time)

Griff-ish

For time:

400m run

200m run backwards

400m run

200m run backwards

2k Row (Time)

Max Effort 2k Row

 

Extra Work

Metcon (No Measure)

12:00 for Quality:

50′ High Knees

50′ Butt Kickers

Triplanar Samson Lunge (0:10 each position)

20 Side Lying Clams/side

8 Ring Rows @X131
*Ring Row @X131 = Accelerate up, pause 1 sec at top, 3 sec eccentric, pause 1 sec at bottom

*Triplanar Samson Lunge: https://youtu.be/efuh6jwWQq4

*Side Lying Clam: https://youtu.be/ipdHPfe5MRw

May 1, 2018

05/02/2018 WOD


Warm-up (No Measure)

10:00 for Quality:

50′ Low Bear Crawl

10 Single Arm Bottoms Up KB Press/side (Light and Controlled)

10 Pause Squat + Broad Jump
Low Bear Crawl: https://youtu.be/o6odZYys_WQ

Bottoms Up Press: https://youtu.be/PylGJW76yfo

CrossFit

EMOM: Push Press (10×2)

*5# Heavier than last week or ~83% of 1RM

*2:00 Rest (Rest from 10:00-12:00 before starting 4×8)

E1:30: Push Press (4×8)

*5# heavier than last week or between 70-80% of today’s heaviest set of 2

Metcon (Time)

For Time:

9-6-3

Hang Power Clean 115/80

Box Jump-Over 24/20

Front Squat 115/80

Pull-Up

Shoulder-to-Overhead 115/80

Gear: 3

7:00 Time Cap
Scale:

*Barbell 95/65; or athlete discretion

*Box Step-Overs 24/20; or athlete discretion

*Jumping Pull-Up 18/12/6

Rx+:

*145/100

*Box Jump-Over 30/24

Notes:

*Barbell Movements: No more than 2 sets for the 1st round and unbroken for Rd 2 & 3; scale accordingly

 

Endurance

CrossFit Games Open 12.1 (AMRAP – Reps)

7-Minute AMRAP of:

Burpees to a 6″ target

Metcon (Time)

3 rounds for time:

10 Russian KBS 53/35

10 box jump overs 24/20

10 goblet squats 53/35

10 pullups

10 hand release pushups

 

Extra Work

Metcon (AMRAP – Rounds)

EMOM 15:

a. 5 Strict Pull-Ups

b. 10 Push-Ups (Perfect)

c. 20 Arch-Ups w/Pause @ Top
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

*Log 15 Rds for completion and comment any scales

*GHD Back Ext: https://youtu.be/n5mZkx0daJc

April 30, 2018

05/01/2018 WOD


Warm-up (No Measure)

EMOM 12:

a) 0:45 Jump Rope (Any Style)

b) Squat Flow

c) 4 Box Step-Ups/side (Controlled Eccentric)

d) 15 Banded Good Mornings
*Step-Up height should never allow the hip to be much lower than squat depth

*Squat Flow: https://youtu.be/39VJSkfz200

CrossFit

Back Squat (3×10)

*10-15# over 20RM Load

*1:00 Rest Between Sets

Metcon (AMRAP – Reps)

EMOM 10:

a) 0:40 Kettlebell Swings 53/35

b) 0:40 Wall Balls 20/14

Gear: 2.5
Scale:

*KBS 35/26; Russian if needed

*WB 14/10

Rx+:

*70/53

Notes:

*Do not put down KB or WB more than twice during 0:40 interval; scale accordingly

 

Endurance

Metcon (AMRAP – Reps)

Tabata:

air squat

*rest in the bottom of the squat

Metcon (AMRAP – Reps)

13.3-ish

AMRAP 12:

150 Wall balls 20/14

90 Double-unders/180 single unders

30 Muscle-ups/jumping chest to bar pullups

 

Extra Work

Metcon (Weight)

Farmers Walk:

4x100m As Heavy As Possible
Rx+:

*150m

Notes:

*Do NOT drop the kb’s

*Should be completed unbroken

*Record heaviest weight used

April 29, 2018

04/30/2018 WOD


Warm-up (No Measure)

3 Sets for Quality:

Row 250m

10 Table Raises

6 Hang Power Cleans
*Start with empty BB; add small amount of weight for sets 2 & 3

CrossFit

EMOM: Power Clean (10×2)

*First rep three count pause 1″ off the floor

*Start 5-10# heavier than last week, or @~83%

*Add weight by feel but keep good mechanics

Metcon (AMRAP – Rounds and Reps)

AMRAP 25:

20 Push-Ups

30 Sit-Ups

40 Cal Row

Gear: 2.5
Scale:

*Knee/BB Push-Up

*Sit-Up w/feet anchored

Notes:

*Row should be less than 2:30 for men and 3:00 for women; scale accordingly

Metcon (AMRAP – Rounds and Reps)

Partner AMRAP 25:

20 Push-Ups (Each)

30 Sit-Ups (Each)

40 Cal Row (Each; Switching every 10)

Gear: 2.5

 

Endurance

Metcon (AMRAP – Rounds and Reps)

AMRAP 10:

10 KB deadlift high pulls 70/53

200m run

Metcon (AMRAP – Rounds and Reps)

AMRAP 15:

20 Push-Ups

30 Sit-Ups

40 Cal Row

 

Extra Work

Metcon (No Measure)

12:00 for Quality:

Row 1:30 @6

Squat Flow

8 Goblet Squats (Controlled Eccentric)

10 Banded Archer Pulls/side
*@6 Means a Perceived 6/10 Effort

*Squat Flow: https://youtu.be/39VJSkfz200

*Banded Archer Pulls: https://youtu.be/NB3rIhCm738

April 27, 2018

04/28/2018 WOD


CrossFit Full Bore South – CrossFit

Warm-up

Group Warm-Up

CrossFit

Metcon (Time)

Teams of 3:

75 Deadlifts 185/125

120 Box Jump Overs 24/20

75 Deadlifts 185/125

*Every Minute on the Minute 3 penalties will need to be completed before continuing. Alternate Penalties each round.

Penalty 1: DL Static Hold (Until penalty 2 & 3 are complete)

Penalty 2: 3 Burpees

Penalty 3: 10 Double-Unders/20 Single-Unders

20:00 Time Cap
Scale:

*DL Option 1: 135/95

DL Option 2: 105/65

*Step-Up and Overs

Rx+:

*225/155

Notes:

*Everyone needs to agree on the same weight

Accessory

Metcon (No Measure)

A1. 10-15 Barbell Curls + (-2) DB Curls with Twist

A2. (-2) Seated Banded Row (Controlled)

x 3 Sets
Notes:

*(-2) means 2 reps from failure

April 26, 2018

4/27/2018 WOD


Warm-up (No Measure)

5 Sets:

3 Power Cleans from Hip

3 Power Cleans from Above Knee

3 Power Cleans from Mid-Shin
*First 2 sets with empty BB; optionally add weight thereafter

CrossFit

EMOM: Power Clean (10×2)

*3 count pause directly off the floor for first rep (2-3″)

*Start approx. @ 80% of 1RM or a weight that you can perform safely for 5 reps

*Hang Power Clean if Needed

The Chief (AMRAP – Rounds)

Max rounds in 3 minutes of:

3 Power Cleans, 135#/95#

6 Push-ups

9 Squats

Rest 1-minute.

Repeat for a total of 5 cycles
Gear: 2.5

Scales:

*Option 1: 105/80

Option 2: Hang Power Cleans 75/55

*Knee/BB Push-Ups

Notes:

*Athletes pick up where they left off (Ex: 3 rds + 2 Power Cleans, they will begin the next cycle with the 3rd PC of round 4)

 

Endurance

Metcon (AMRAP – Reps)

Tabata:

box jumps 24/20

Metcon (5 Rounds for reps)

The Chief-ish:

Max rounds in 3 mins of:

3 KB deadlift high pulls 70/53

6 pushups

9 squats

Rest 1 min

 

Extra Work

Metcon (No Measure)

12:00 for Quality:

Run 1:30 @6

PVC Flow

10 Banded Monster Walks/side

0:30 Side Plank/side
*PVC Flow: https://youtu.be/x_QvK97jnNs

*Monster Walk: https://youtu.be/2hnn39yYL98