WOD Wednesday 7/23/14


Announcements

Friday Night Lights and Games Viewing July 25th 6pm
Nate & Lauren’s going away party August 2nd at Graffiti Junction 7pm!!
Last WOD with them August 5th!!

Main – WOD

View Public Whiteboard

Snatch Complex (5 sets)

5 sets of – Power snatch, squat snatch, overhead squat

Skill Work

Giant Sets:
3 sets of -
15 GHD Sit-ups
20 Hip Extensions
25 second L-sit

WOD Tuesday 7/22/14

Announcements

Friday Night Lights and Games Viewing July 25th 6pm
Nate & Lauren’s going away party August 2nd at Graffiti Junction 7pm!!
Last WOD with them August 5th!!

Main – WOD

View Public Whiteboard

Deadlift (2×20 Sumo Stiff Leg, Stiff Leg, Romanian)

Metcon (No Measure)

EMOMx30
Odd: 15 Burpees
Even: 15 Cals on rower

REGIONAL & GAMES ATHLETES

1. Plyometric
6 sets of 4 Facing Hurdle Hops

2. Pull
2 Rep Heavy Deadlift from the knees – set bar on plates or pins, so the bar starts at the knee cap.

3. 20 Rep Benchmark
20 Rep Max Snatch

4. Metcon
EMOMx30
Odd: 15 Burpees
Even: 15 Cals on rower

5. Accessory Partner Pulling
For time:
With a partner, one athlete completes a full set while the other rests:
Each athlete completes 2 sets of 20 Stiff Leg Sumo Dead, 185/135
Each athlete completes 2 sets of 20 Stiff Leg Dead, 185/135
Each athlete completes 2 sets of 20 Romanian Dead, 185/135
Every rep should be as explosive as possible – aggressively bring hips to bar.

WOD Monday 7/21/14


Announcements

Friday Night Lights and Games Viewing July 25th 6pm
Nate & Lauren’s going away party August 2nd at Graffiti Junction 7pm!!
Last WOD with them August 5th!!

Main – WOD

View Public Whiteboard

Back Squat (5×3 across)

Metcon (Time)

For time:
100 Double unders
10 Muscle ups
20 Squat Clean Thrusters, 155/105
10 Muscle ups
100 Double unders

REGIONAL & GAMES ATHLETES

1. Snatch
3 x 1 across around 90%

2. Clean and Jerk Ladder
Men: Start at 225 and add 10# every minute
Women: Start at 135 and add 5# every minute

3. Back Squats
10×3 across

4. Gymnastic Benchmark
Max unbroken Muscle ups

5. Metcon
For time:
100 Double unders
10 Muscle ups
20 Squat Clean Thrusters, 155/105
10 Muscle ups
100 Double unders

WOD Saturday 7/19/14

Announcements

Friday Night Lights and Games Viewing July 25th 6pm
Nate & Lauren’s going away party August 2nd at Graffiti Junction 7pm!!
Last WOD with them August 5th!!

Main – WOD

View Public Whiteboard

Willy (Time)

Three rounds for time of:
Run 800 meters
5 Front Squats, 225#
Run 200 meters
11 Chest to bar pull-ups
Run 400 meters
12 Kettlebell swings, 2 pood

REGIONAL & GAMES ATHLETES

WOD only

WOD Friday 7/18/14

Announcements

Friday Night Lights and Games Viewing July 25th 6pm
Nate & Lauren’s going away party August 2nd at Graffiti Junction 7pm!!
Last WOD with them August 5th!!

Main – WOD

View Public Whiteboard

Metcon (AMRAP – Reps)

Tabata – 8 Rounds of :20 work, :10 rest at each station:
Row, for Cals
BJ, 24/20 – Games Standards
DB Push Press, 45/30
Dead lift, 225/155
complete all 8 rounds of rowing before moving to box jumps, and so on… Score is total reps for each station. Report scores as follows:
Row: 51
BJ: 77
PP: 64
DL: 48

REGIONAL & GAMES ATHLETES

1. Metcon
Tabata – 8 Rounds of :20 work, :10 rest at each station:
Row, for Cals
BJ, 24/20 – Games Standards
DB Push Press, 45/30
Dead lift, 225/155
complete all 8 rounds of rowing before moving to box jumps, and so on… Score is total reps for each station. Report scores as follows:
Row: 60
BJ: 77
PP: 64
DL: 48

2. 4 RFT:
40m Prowler, bodyweight
8 Burpees

3. Core
A. 5×20 Alternating 1-arm Ring Extensions (10/arm)
B. 5×10 Double Ring Extensions
Demo Video of both movements

WOD Thursday 7/17/14

Announcements

Friday Night Lights and Games Viewing July 25th 6pm

Main – WOD

View Public Whiteboard

Back Squat (7 sets of: 5 Back Squat)

CrossFit Games Open 11.5 (AMRAP – Rounds and Reps)

20-Minute AMRAP of:
5 Power Cleans, 145# / 100#
10 Toes-To-Bar
15 Wall-Ball Shots, 20# / 14#

REGIONAL & GAMES ATHLETES

1. Snatch Skills
7 sets of: 3 High Hang Snatch High Pulls + 1 Squat Snatch – keep it light and find “vertical” in every rep.

2. Back Squat
7×5 across

3. Metcon
AMRAP 20:
5 Power Cleans, 165/110
10 TTB
15 Wall Balls, 20/14

WOD Wednesday 7/16/14

Announcements

Friday Night Lights and Games Viewing July 25th 6pm

Main – WOD

View Public Whiteboard

Overhead Squat (3×1)

Snatch Balance (3×1)

Metcon (Weight)

OTM x 5 – 3 Position Snatch

WOD Tuesday 7/15/14

Announcements

Friday Night Lights and Games Viewing July 25th 6pm

Main – WOD

View Public Whiteboard

Skill Work

2 mins max double unders
1 min rest
2 mins max double unders

Schlitz (Time)

“Schlitz”
4RFT:
400m Run
4 Muscle ups
40 Double unders

REGIONAL & GAMES ATHLETES

1. Clean and Jerk
2 Squat Cleans + 2 Front Squats + 2 Split Jerks

2. Metcon
“Schlitz”
4RFT:
400m Run
4 Muscle ups
40 Double unders

WOD Monday 7/14/14

Announcements

Friday Night Lights and Games Viewing July 25th 6pm

Main – WOD

View Public Whiteboard

Back Squat (5 x 7 ACROSS)

Metcon (AMRAP – Rounds and Reps)

AMRAP 7 of:
3-6-9-12….
Power Snatches, 115/80
Burpees

REGIONAL & GAMES ATHLETES

MORNING SESSION
1. Snatch
5RM TnG Snatch

2. Back Squats
5×7 across

3. Metcon
AMRAP 7 of:
3-6-9-12….
Power Snatches, 115/80
Burpees

WOD SATURDAY 7/12/14

Main – WOD

View Public Whiteboard

Metcon (Time)

TEAM WOD
Teams of 3 (one works, two rest)
2 Rounds for time of:
50 Power Cleans, 135/95
1500m row (must switch every 250m)

REGIONAL & GAMES ATHLETES

1. Track
4×400, 2 min Rest

2. Barbell
A. 6×4 Hang Power Clean, across
B. 2RM Bench Press
C. 3×20 Close Grip Bench, across
D. 4×8-10 Bent Over Row, across

3. Gymnastics
For time:
20 Weighted Strict Ring Dips – you choose the weight
25 Strict Ring Dips
30 Kipping Ring

4. Accessory Work
3 x 20 Band Pull a parts
3 x 20 Reverse DB Flyes.