Posts Tagged ‘CrossFit WOD’

Alyson still going strong with a +1!

Workout of the Day 22- August 2014

Photo: E Guardia

 
Warm-Up
Coach’s Choice
 
Strength/Skill
A1. Back Squats
7×3 (across: 80% of 1RM)
*no more than :90 rest b/t sets
A2. Lateral Opener (on wall or rig)
 (:20/side x 3)
 
*For those who took Coach Jon’s Olympic Lifting Hour, perform 5×5 Deadlifts (65% of 1 RM)
 
Metcon Fitness/Sport
5RFT
8 Strict TTB  Fit: Knee Tucks
8 Thrusters (95/65)  Fit: (75/55)
14 Front Rack Lunges (95/65) (75/55)
 
Mobility
Couch Stretch
Banded Hamstring 
Banded OH Shoulder 

Alicia's DL during the last Opens.

Workout of the Day 21- August 2014

Photo: E Guardia

 Warm-Up
Row 500m
Run 200m
High Knees
Butt Kickers
Spiderman
Cash out: Coach’s Choice – Accumulate 2 min. of Shoulder Mobility
 
Strength/Skill
A1. Turkish Get Ups
       5×3 (3 per side = 6 reps/set)
       *These are to be done in a controlled manner w/your core turned ON!
       *Choose a weight that is 6-7 RPE (Rate of Perceived Effort)
       *If your elbow is consistently bending, scale down one more KB size
A2. Pigeon Stretch (:30/side x2)
 
Metcon Fitness/Sport
Teams of 2
15-minute Clock
 
Row 1000m
In time remaining, AMRAP:
30 Wall Balls (14/10) Sp: (20/14)
30 Burpees
*Alternate Row every 250m
*Score is total Rounds + Reps of WB/Burpees
*Wodify: Enter your score (w/your teammates name in the comments)
*Support your teammate!
 
Mobility
Coach’s Choice

Bob Beatty at the Ghetto Games Throwdown

Workout of the Day 20- August 2014

Photo: E Guardia

Warm-Up
Coach’s Choice
 
Strength/Skill
A1. Barbell Bent Over Row
       4×6 
*Take some time to get used to this movement. Backs must be straight, shoulder blades pulled back (retracted), and the core active throughout. 
*Technique precedes intensity/additional weight.
A2. Banded Hamstring Stretch (:20/side x3)
 
Metcon Fitness/Sport/Comp.
EMOM x 14
Even: 15 Box Jumps (20/16)(24/20)
Odd: 200m Run
*Comp: Box Jump (30/24)
*If you need to decrease the amount of jumps OR height of box, please consult your coach! 
 
Mobility
Calf Smash 
Couch Stretch
Banded Hip Distraction

deena

Workout of the Day 19- August 2014

Photo: E Guardia

Warm-Up
Coach’s Choice
 
Strength/Skill
Deadlifts
Work up to a Heavy Double
*Sport/Comp. – TnG
 
Metcon Fitness
60 Hang Clean and Jerks (75/55)
 
Metcon Sport/Competition
60 Clean and Jerks (115/85) *Comp:
(135/95)
*Strategy will be especially KEY for this WOD. One would be not to start too fast. Get a rep scheme in your head, whether it be 5 at a time, 3 at a time, 1at a time…and try to stick to it.
 
Mobility
Banded Hamstring Stretch
Lax Ball Traps/Scaps
 

raisins dates

Workout of the Day 18- August 2014

Photo: E Guardia

Warm-Up
500m Run
2 Rds
10 Bridge-Ups/Table-Tops
10 Strict TTB/Knee Tucks
15 Jumping Squats
15 PVC Pass Throughs
Cash Out Mob: OLY Wall Squat (:20/x3)
 
Strength/Skill
A1. Back Squats 
5×7 (across: 65-70% of 1RM)
A2. Triple Bully (:15/side x3)
 
Metcon Fitness/Sport
“Jackie”
1k Row
50 Thrusters (45) 
30 Pull-ups/Ring Rows
*45# is the standard for guys/gals
*This is a really good CF Benchmark, come and get it!
 
Mobility
Coach’s Choice
 

ziomara

Workout of the Day 17- August 2014

Photo: E Guardia

Warm-up
Coach’s Choice

Strength/Skill
A1. Strict Press
Build to a heavy set of 3
A2. Couch Stretch (:20/side x3)
 
Metcon Fitness
200 Singles 
50 Strict Presses (75/55) 
*Perform 50 Singles every time you break the Presses.
 
Metcon Sport
100 DU
50 Strict Presses (95/65)
*Perform 30 DU every time you break the Presses.
 
Mobility 
OH Banded Shoulder
Lax ball Shoulders/Traps
Calf Smash 
 

suecas

Workout of the Day 16- August 2014

Photo: E Guardia

Warm-up
500m Run
3 Rds
:20/Air Squats
:20/Sit-ups
:20/HR Push-ups
Cash out: Barbell Shoulder Smash (:60/side) / Bilateral Shoulder Flexion (w/PVC pipe) (:30/x2)
 
PR for PAT!
Today’s WOD is in honor of Pat Padgett, a fellow CrossFitter (of CF Southie, in Boston), who is fighting cancer of the mouth. The CF community has raised a lot of funds already, but Pat will definitely need more. So, I know this is last minute (sorry!), but if you can bring a $5 donation or donate to the site below, we can help Pat with his medical costs. As we push through this WOD, may we keep in mind the continual battle that our fellow, Pat, will be need to endure. 
 
https://www.giveforward.com/fundraiser/1cy4/pr-for-pat
 
Metcon Fitness
AMRAP 20
6 Hang Power Cleans (75/55)
12 Burpees
18 Sit-ups
200m Run
 
Metcon Sport/Competition
AMRAP 20
6 Power Cleans (115/85) *Comp: (185/135)
12 Burpees
18 TTB
200m Run
 
 
Mobility
Coach’s Choice

group

Workout of the Day 15- August 2014

Photo: E Guardia

Warm-up
Coach’s Choice
 
Strength/Skill
A1. Front Squats
5×3 (across: 70-75% of 1RM)
*Pause for 3 seconds in the bottom of the squat.
 
A2. Super Front Rack (:20/side x3)
 
Metcon Fitness
21-15-9
Front Squats (95/65) 
KB Swings (16/12)
400m Run
 
Metcon Sport/Competition
21-15-9
Front Squats (95/65) (135/95)
KB Swings (24/16) (32/24)
400m Run
 
Mobility
Single Flexion 
Foam Roll Quads/Hip Flexors
Couch Stretch
 

jean

Workout of the Day 14- August 2014

Photo: E Guardia

Warm-up
500m Run
20 Push-ups
20 Air Squats
10 Pull-ups/Ring Rows
20 Walking Lunges
20 Sit-ups
Cash out: Olympic Wall Squat (:20/x2) / Anchored T-Spine Stretch (:20/x2) - These two will help open up our Hips/Shoulders after yesterday’s Squat/OH work.
 
Strength/Skill Fitness and Sport
3 Rounds
OT2:00
2 Rope Climbs   Fit: 4 Climbs w/feet anchored and your back on the ground
14 OH Walking Lunges (45/25) Fit: (25/15)
*Go for Unbroken Lunges
 
Metcon Fitness/Sport
AMRAP 12
10 Burpees
25 DU   Fit: 50 Singles 
 
Mobility
Lax Ball Chest/Shoulders
Lateral Opener 
Calf Smash
 

KK

Workout of the Day 13- August 2014

Photo: E Guardia

Warm-up 
Row 350m
100 Singles
Row 250m
20 Pass Throughs
Row 150m
20 PVC OHS
Spider-Man Stretch (2 lengths)
 
A word about Overhead Squats: We, as a coaching staff, see a great need to focus on Overhead technique and mobility. Decreased range of motion is the primary factor inhibiting us from performing this movement well. Therefore, don’t purposefully skip today! 
 
If these movements are weaknesses for you, then [first of all] join the club! It is a weakness for most CrossFitters across the globe, so come in and attack it. Secondly, Mobilize BEFORE and AFTER. This point cannot be too heavily emphasized!  For many of us, our success in the OHS will be a direct correlation to our commitment to daily mobilization. Lastly, if it’s an ego thing, you know what to do with that. Just come in and get it done, knowing that you’re doing what needs to be done for YOUR body. 
 
In the near future we’ll be going through an Overhead Squat cycle where we will focus on Mobility, Body Positioning, and Technique. Strength will not be the main focus, it will be secondary. As with any movement, we seek to master the basics before overloading the bar. Stay patient (w/mobility and technique) and you will succeed; impatience will keep you immobile. Looking forward to the journey!
 
Proud of you all,
Cannon

Pre-Skill Mobility 
Anchored T-Spine (:20/x3)
Overhead Tissue Smash (:60/side x2)
Olympic Wall Squat (:20/x3)

Strength/Skill Fitness
1. Overhead Squat
Build to a Heavy Single
*If your coach communicates concern over your form, listen to them! They must see something that you do not. 
*If your mobility limits you, practice w/a PVC pipe (facing the wall) or 15# barbell.
2. Snatch Balance
Build to a Heavy Single, dropping to the “power” position (parallel and above).
3. Hang Power Snatch
Build to a Heavy Single, ensuring that you’re making contact at the Hip crease.
 
Strength/Skill Sport
1. Overhead Squat
Build to a Heavy Single
2. Snatch Balance
Build to a Heavy Single
3. Squat Snatch
Build to a Heavy Single
 
Metcon Fitness/Sport
3 Rounds (For QUALITY, not time)
• 10 OH plate sit ups (15/10) (25/15)
• 10 Air squats
• 5 Bridge-ups / 5 Table tops
• 10 Weighted Side Bends each side (25/15) (45/25)
• 10 Supermans
• 1 TGU each side (16/12kg)/(24/16kg)
 
Mobility – Accumulate 10 min.
Lax Ball Traps/Scaps/Shoulders
Foam Roll Quads/Lats
Pigeon Stretch 
 

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  • September 1, 2014End of Summer Bash at Ballards
  • September 4, 2014 7:30 pmCFP Monthly Mixer: Ricks Roadhouse
  • September 20, 2014 9:00 amWoony River Ride
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  • October 10, 2014Summit before Sunrise
  • November 7, 2014Costa Rica Trip
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