Posts Tagged ‘CrossFit WOD’

DEC_2619

Workout of the Day 12- September 2014

Photo: Dave Counts

The magic is in the chalk.  

Warm-up
Coach’s Choice
 
Strength/Skill
Turkish Get Up
5×2 (each side)
*accumulate :30 L-sit OR Hollow Rock Hold after each set
 
Metcon 
3 RFT:
400m Run 
21 KB Swings (24/20) (20/16)
12 Hang Squat Snatches (95/65) (75/55)
 
Mobility
Lax Ball Traps/T-Spine
T-Spine Smash
Pigeon Stretch (on box)

fraize

Workout of the Day 11- September 2014

Photo: Julie Giorgi

The Fraizes at Ballards.

Warm-up
500m Run
20 Box Step-ups
30 Singles
20 Ring Rows
25 Singles
20 Push-ups
20 Singles
15 KB Swings
15 Singles
10 Burpees
10 Singles
Run 200m
 
Strength/Skill
EMOM x 10
Even: 8 Good Mornings (115/85) (95/65)
Odd: 6 Box Jumps (30/24) (24/20) + 8 Deficit Push-ups (45/25)
 
Metcon
AMRAP 11
9 Pull-ups
11 Deadlifts (225/135) (155/105) 95/65)
*In honor of the victims, families, and all those affected by 9/11. Put extra heart into it!
 
Mobility
Calf Smash (Barbell)
Upward-Facing Dog
OH Banded Shoulder Distraction

aaron

Workout of the Day 10- September 2014

Photo: Crash B’s

Aaron and family at the Crash B’s.

Warm-up
Coach’s Choice
 
Strength/Skill
Front Squats
3×3 (60-70% of 1RM)
*10 second pause in the bottom 
*If you’ve never done pause squats, hold for 3 seconds
 
Strength/Skill PART 2!
Clean Complex
1 High Hang Squat Clean + 1 Hang Squat Clean + 1 Squat Clean + 1 Shoulder to Overhead
*If new to the Clean, just go to the Power position instead of the full squat.
*Go for MAX weight w/smooth form. If it gets sloppy, you’re done.
 
Midline Burner
75 Sit-ups for time
 
Mobility 
Banded Triple Bully
Shoulder Smash (w/Barbell)
Couch Stretch

DEC_2628

Workout of the Day 9- September 2014

Photo: Dave Counts

 Warm-Up
Coach’s Choice
 
Strength/Skill
DB Bent Over Rows
3×8 (each side)
*moderate weight, nothing too heavy
*Perform 10 Plate Sit-ups (25/15) after each set (head through/plate OH at the top of each Sit-up).
 
Metcon Fitness/Sport
1 mile Run
50 Wall Balls (20/14) Fit: (14/10)
40 Box Jumps (24/20) Fit: (20/16)
30 Burpees 
20 Power Snatches (95/65) Fit: (75/55) *Comp: (135/95)
*If new to the Snatch, take it from the High Hang Position
 
Mobility 
Calf Smash
Lax Ball Scaps/Traps/Shoulders
Foam Roll Hams/Glutes
 

DEC_2625

Workout of the Day 8- September 2014

Photo: Dave Counts
 
 Warm-Up
500m Run
2 Rds
10 Push-ups 
10 Pull-ups 
10 Good Mornings (Barbell)
10 Leg Swings (5/direction)
10 Toe Touches
 
Strength/Skill
EMOM x 8 
Even: 10 Sumo Deadlift High Pulls (95/65) Fit: (75/55)
Odd: 50 DU   Fit: 100 Singles
 
Metcon Fitness/Strength
2k Row  
 
*The SDLHP/Row have similar movement patterns. Focus on the technique of these Core-to-Extremity movements! 
 
Mobility 
Coach’s Choice

DEC_2622

Workout of the Day 7- September 2014

Photo: Dave Counts

Warm-Up

500m Row
10 Rope Climbs from ground, feet anchored
20 Box Step Ups
30 Jumping Squats
20 Lunges
10 Strict Knee Tucks/TTB
 
Strength/Skill
EMOM x 10
2 Back Squats (1 second pause in the bottom)
*75-85% of 1RM
 
Metcon Fitness/Sport
AMRAP 5
5 Pull-Ups
10 Push-Ups
15 Air Squats
*Rest 5 minutes…then repeat – fight for consistency!
 
Mobility
Coach’s Choice

DEC_2616

Workout of the Day 6- September 2014

Photo: Dave Counts

Warm-Up
Coach’s Choice, make it Gymnastic!
 
Metcon Fitness/Sport
“Team DT”
Teams of 2, 5 rounds:
24 Deadlifts 
18 Hang Power Cleans
12 Shoulder to Overhead
Fit: 95/65
Sp: 155/105
 
Mobility
Banded Hamstring Stretch
OH Tissue Smash
Lax Ball Scaps/Traps/Shoulders

DEC_2613

Workout of the Day 5- September 2014

Photo: Dave Counts

Coach Cannon

Warm-Up
Coach’s Choice
 
Strength/Skill 
EMOM x 10
Even: Fit: 3 Hang Power Snatches (use a weight that will force you to drop to parallel or slightly above)
          Sp: 3 Hang Squat Snatches (drop bar b/t reps) *Comp: TnG
Odd:  Fit: 6 Ring Rows + 12 Bar/Bench Dips (keep both Strict!)
          Sp: 3-6 Muscle-Ups *Comp: (Strict!)
*Snatches should be performed @ 65-70% of 1RM
 
Metcon Fitness/Sport
21-15-9 
Front Squats (135/95) Fit: (95/65)
Lateral Barbell Burpees
*50 Double Unders after each round
 
Mobility
Pigeon Stretch (on box)
Banded Hip Distraction
Lax Ball Shoulders/Pecs/Forearms
Lateral Opener (band, rig, or wall – athlete’s choice)
 

DEC_2602

Workout of the Day 4- September 2014

Photo: Dave Counts

Warm-Up
Coach’s Choice
 
Strength/Skill
Front Squats (3 second pause in the bottom)
5×3 (across: 60-70% of 1RM, go for heavier than last time)
*Perform 1 Rope Climb/2 Climbs from ground (w/feet anchored) after each set.
*12 min. running clock, get em’ done!
 
Metcon Fitness/Sport
3 RFT:
30 Calorie Row 
30 KB Swings (24/20) Fit: (20/16)
30 Box Jumps (24/20)  Fit: (20/16)
*Sp: American Swings  Fit: Russian Swings
 
Mobility
Couch Stretch
Upward-Facing Dog
Triple Bully Shoulder Stretch
Pigeon Stretch

DEC_2594

Workout of the Day 3- September 2014

Photo: Dave Counts

Warm-Up
500m Run
50 Jumping Jacks
40 Air Squats
30 Shoulder Circles (15/direction)
20 PVC Pass Throughs
Cash Out: OH Banded Distraction (Accumulate :60/side, think “head through” as in the Jerk position) 

Strength/Skill
Build to a Heavy Single at each:
Split Jerk Position Strict Press
Split Jerk Balance
Split Jerk
 
Midline (Core) Builder 
3 Rounds (NOT for time, but move quickly)
20 Supermans
15 KB Sit-Ups (KB resting on chest),
10 TTB/Knee Tucks
*Choose a moderate KB weight: guys, 20kg/less – gals, 16kg/less) 
*If this is your first go at KB Sit-Ups, go LIGHT!
 
Mobility
Coach’s Choice

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