Posts Tagged ‘CrossFit WOD’

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Workout Of The Day – 24 August 2015

Photo Credit:Audrey Lietar

Warm-up
Coach’s Choice

Metcon
“Triangle Couplet”
15-10-6
Thrusters (165/115) (135/95) (115/80)
Bar Muscle-ups (C2B Pull-ups/Pull-ups + 15 Ring Dips) (Ring Rows + 15 Bench Dips

Midline Cashout
Accumulate 3 minutes in a Hollow Rock Hold

Mobility
OH Banded Distraction – 2 min/side
Foam Roll Legs/Lats – 2 min/side
Triple Bully – 2 min/side

Competitor Accessory
1. Snatch
A. Quickly work up to a heavy single Snatch Balance
B. Quickly work up to a heavy single Squat Snatch
*A note about what “heavy” means… This is on the “FAQ” page, but here it is again. Heavy is not a max. You should not fail a rep on the way up to achieving a “heavy” lift. “Heavy” means you lift as heavy as you can – while still maintaining excellent technique and speed. We lift heavy often on this program. Save the max efforts for max effort days.

2. Gymnastics Pulling
21-18-15-12-9-6-3 unbroken TTB for time – if you are unable to complete a set unbroken, you must rest and repeat that set again.


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Workout Of The Day – 23 August 2015

Warm Up
Coach’s Choice

Strength
Front Squat
5 x 3 Across
*Superset each set with 5 Strict Chest to Bar Pull-Ups (Pull-ups) (Banded Pull-ups)

Cashout
1 Round:
200 Meter Prowler Push (45/0)
100 Double-Unders (300 Singles)
50 Air Squats
25 Calorie Row

Mobility
Couch Stretch – 2 min/side
Oly Wall Squat – Accumulate 2 minutes
Calf Smash on Foam Roller – 2 min/side


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Workout Of The Day – 22 August 2015

Interested in getting away from the winter? Email Josh Cannon about more information about our upcoming trip to Panama.

Warm Up
Coach’s Choice

Metcon
“Rankel”
AMRAP 20:
6 Deadlifts (225/155) (185/135) (155/105)
7 Burpee Pull-Ups (7 Burpees + 7 Jumping Pull-ups/Ring Rows)
10 Kettlebell Swings (32/24) (24/16) (16/12)
200 Meter Run

*U.S. Marine Corps Sergeant John Rankel, 23, of Speedway, Indiana, assigned to 3rd Battalion, 1st Marine Regiment, 1st Marine Division, 1 Marine Expeditionary Force, based out of Camp Pendleton, California, was killed on June 7, 2010, while supporting combat operations in Helmand Province, Afghanistan. He is survived by mother and stepfather Don and Trisha Stockhoff; father and stepmother, Kevin and Kim Rankel; and brothers Nathan Stockhoff and Tyler Rankel.

Mobility
20 Scorpion Touches
Lateral Opener – 2 min/side
Foam Roll Lats – 2 min/side
OH Banded Distraction – 2 min/side

Competitor Accessory
Midline Accessory Work
A. EMOMx10:
Odd: :40 Weighted Prone GHD Hold (hold a hip extension face down with a plate across your chest)
Even: :20 Weighted Supine GHD Hold (face up with a plate)
B. 5×10-15 Barbell or Ring Roll outs.


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Workout Of The Day – 21 August 2015

Warm Up
Coach’s Choice

Metcon
“Boba Fett”
AMRAP 15:
5 Power Snatch (135/95) (115/80) (95/65)
10 Toes to Bar (Knee Tucks)
15 Box Jump Overs (24/20) (20/16) (16/12)

Mobility
T-Spine Smash on Foam Roller – Accumulate 2 minutes
Accumulate 2 min. hang on the rig
Calf Smash on barbell – 2 min/side

Competitor Accessory
1. Snatch
A. Work up to a heavy single Squat Snatch from the high hang – pockets.
B. Work up to a heavy single Squat Snatch from the hang – mid thigh
C. Work up to a heavy single Squat Snatch from the low hang – just below knees
D. Work up to a heavy complex of Squat Snatch + 2 Overhead Squats

2. Gymnastics Conditioning
2 rounds of:
20 C2B Pull ups
rest :20 seconds
10 C2B Pull ups
rest :20 seconds
20 Overhead Squats, 115/80
rest :20 seconds
10 Overhead Squats, 115/80
rest 3 minutes between rounds.


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Workout Of The Day – 20 August 2015

Email dave@crossfitprovidence.com to submit your entry

Warm Up
Coach’s Choice

Metcon
“Jar Jar Binks”
3 Rounds:
400 Meter Run
30 Calorie Row
15 Burpees Over Rower

Gymnastic Cashout
30 Push-ups
3 Rope Climbs (3 Half-Climbs) (9 Banded Pull-ups + 9 Knee Tucks)

Mobility
Lateral Opener – 2 min/side
Banded Hamstring – 2 min/side
Foam Roll Legs – 2 min/side


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Workout Of The Day – 19 August 2015

There is something to be said about a community that leads with its heart!! What an amazing outpouring of generosity, kindness, perseverance and selflessness there was on Saturday. DT was brutal, but we all fought through it together…for Dawn. Her fight is the most brutal of all, but YOU let her know that no matter what, CrossFit Providence is behind her and will not allow her to walk this path alone. THANKS to each and every one of you for giving of yourself and demonstrating the true essence of strength.

Warm Up
Coach’s Choice

Weightlifting Wednesday
Teams of 3
AMRAP 20:
200 Meter Run, 40 Squat Cleans (115/80) (95/65) (75/55)
200 Meter Run, 40 Squat Cleans (135/95) (115/80) (95/65)
200 Meter Run, 40 Squat Cleans (155/105) (135/95) (115/80)
200 Meter Run, 40 Squat Cleans (185/135) (155/105) (135/95)
200 Meter Run, Max Squat Cleans (205/145) (185/135) (155/105)

*All runs are done together. Split Squat Cleans as needed, one athlete works at a time.

Midline Cashout
PVC Overhead Squats with Kettlebells on each side (hanging by bands)
*Start light and build up to your heaviest set of 5 with perfect form. No more than 4 attempts

Competitor Accessory
1. Strength
A. 3×3 Dead Lift
B. 4×8 Romanian Dead Lifts

2. Conditioning
EMOMx16
Min 1: :40 of Rowing for max calories
Min 2: :40 of Double unders for max reps
Min 3: :40 of Rowing for max calories
Min 4: Rest

3. Accessory Work
6 x :15-:20 L-sit


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Workout Of The Day – 18 August 2015

Have you and your team signed up for the Garage Games-Mob City Showdown yet?

Warm Up
Coach’s Choice

Metcon
“Nate”
AMRAP 20:
2 Muscle-Ups (4 Pull-ups + 4 Ring Dips/Push-ups) (4 Ring Rows + 4 Push-ups)
4 Handstand Pushups (4 Incline Push-ups w/feet on box) (4 Push-ups)
8 Kettlebell Swings (32/24) (24/16) (16/12)

Chief Petty Officer Nate Hardy was killed Sunday February 4th, 2008, during combat operations in Iraq. Nate is survived by his wife, Mindi, and his infant son Parker.

Midline Cashout
40-30-20-10
Sit-ups
Supermans

Mobility
OH Banded Distraction – 2 min/side
Banded Hip Extension – 2 min/side
Accumulate 2 min hang on the rig

Competitor Accessory
1. Clean and Jerk
A. EMOMx10: 1 Rep, climbing

2. Strength
5×3 Front Squats

3. EMOMx16:
Odd: 15/12 Calorie Row
Even: 25′ HS Walk


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Workout Of The Day – 17 August 2015

Warm-up
Coach’s Choice

Metcon
“Chewbacca”
21 – 15 – 9
Power Clean (135/95) (115/80) (95/65)
Front Rack Lunge
Push Jerk

Mobility
Pigeon Stretch – 2 min/side
Couch Stretch – 2 min/side
Triple Bully w/band – 2 min/side

Competitor Accessory
1. Snatch
A. 15 Snatches for time at 75%
B. 10 Snatches for time at 80%
C. 5 Snatches for time at 85%
Rest as needed between sections.
2. Strength
A. 1×15 Overhead Squats for max load
B. 1×10 Front Squats for max load
C. 1×5 Back Squats for max load
Rest as needed between sections.

3. Gymnastics Conditioning
A. 50 C2B Pull ups in as few sets as possible.
B. 30 Strict Pull ups in as few sets as possible.
C. 15 Muscle ups in as few sets as possible.
Rest as needed between sections.


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Workout Of The Day – 16 August 2015

Warm-up
Coach’s Choice

Strength
Bench Press
10 – 8 – 6 – 4 – 2
*After each set, complete 10 Strict Toes to Bar / Knee Tucks

Cashout
“Flight Simulator”
5 – 10 – 15 – 20 – 25 – 30 – 35 – 40 – 45 – 50 – 45 – 40 – 35 – 30 – 25 – 20 – 15 – 10 – 5
Unbroken Double-Unders
*10 Minute Time Cap
*Scaled – 500 Single Unders for time

Mobility
Calf Smash w/Foam Roller – 2 min/side
Lateral Opener w/band – 2 min/side
Lax Ball Shoulders / Chest – 2 min/side


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Workout Of The Day – 15 August 2015

Warm Up
Coach’s Choice

Metcon
“DT”
5 Rounds:
12 Deadlifts (155/105)(135/95)(115/80)
9 Hang Power Cleans
6 Push Jerks

Mobility
Banded Hamstring – 2 min/side
Banded Hip Extension – 2 min/side
Pigeon Stretch – 2 min/side
OH Banded Distraction – 2 min/side