Category Archives: WOD

Thursday 07.24.14

WARM UP PVC Mobility 500m row to 400m jog 1:00 pigeon stretch per leg 10 x kick up to handstand 20 x hollow rockers (holding dowell) STRENGTH/SKILL Bent over Rows 4×10 Pull-ups – 4×8 Elements: Lightweight; Ring Rows Fitness: AHAP … Continue reading

Posted in WOD | Tagged , , , , , , , | Comments Off

Wednesday 07.23.14

WARM UP PVC Mobility 2 rounds: 10 burpees 10 vinyasa thingys (hands to ground, plank, push up, up dog, down dog, stand) 10 hopping squats 10 single arm db press each arm (light weight) STAMINA Row Repeats 3x300m All Groups: … Continue reading

Posted in WOD | Tagged , , , , , , , | Comments Off

Tuesday 07.22.14

WARM UP PVC Mobility Row 500 Dynamic Warmup: High knees, butt kicks, soldier walk, bear crawl Shoulder mobility w/ bands OLY Hang Power Snatch 5×2 Elements: Fitness: Lightweight, focus on bar path and strong shoulders Performance: Moderate (~65-70%), focus on … Continue reading

Posted in WOD | Tagged , , , , , , , | Comments Off

Monday 07.21.14

WARM UP PVC Mobility Jog 400m 3 Rounds: 10 Slam Balls 10 OH lunges w/ Slam ball STRENGTH Back Squats 4×6 Elements: @ Fitness: @60% Performance: @60-65% Competition: @60-65% METCON 12:00 AMRAP 7 KB Swings 21 Sit-ups 14 Burpees Elements: … Continue reading

Posted in WOD | Tagged , , , , , , , | Comments Off

Sunday 07.20.14

11:00 = Yoga for CrossFit 12:00 – 2:00 = Open Gym

Posted in WOD | Comments Off

Saturday 07.19.14

9:15am Team WOD 2 person teams; row as relay in any increments; movement count = team total Row 1 k 30 HSPU Row 1k 30 Hang Power Cleans (c = 155/115; f = 135/85; c = 95/55) Row 1k 30 … Continue reading

Posted in WOD | Tagged , , , , , , , | Comments Off

Friday 07.18.14

WARM UP PVC Mob Jog 400m Dynamic Warm-up: High Knees (down and back) Butt Kicks Carioca High Knee Skips STAMINA 1 Mile Run For Time METCON 3 Rounds: 15 HSPU 25 Pull-ups 75 Double Unders Elements & Fitness: DB Press … Continue reading

Posted in WOD | Tagged , , , , , , , , | Comments Off

Thursday 07.17.14

WARM UP 10 PVC Pass-throughs Jog 200m 15 PVC Good Mornings 20 Mountain Climbers 20 PVC OH Squats 20 Slam Balls OLY/STRENGTH OH Squat 1RM; suggested sets = 5, 3, 1, 1, 1, 1, 1 All groups: Depending on the … Continue reading

Posted in WOD | Tagged , , , , , , , | Comments Off

Wednesday 07.16.14

WARM UP PVC Mob Row 500m 3 Rounds of BB Complex w/ empty barbell: 5 Power Cleans 5 Push Press 5 Snatch Balance From The CrossFit Journal, Dec. 01, 2006: The CrossFit Total reflects an athlete’s functional strength capacity more … Continue reading

Posted in WOD | Tagged , , , , , , , , | Comments Off

Tuesday 07.15.14

WARM UP PVC Mob Jog 400m 2 Rounds: 21 KB Swings (light) 15 Goblet Squats 9 Burpees SKILL/STAMINA 1K Row For Time METCON Power Clean Elizabeth 21-15-9 Power Cleans Ring Dips Elements: 65/35#; Box Dips Fitness: 95/55; Box Dips or … Continue reading

Posted in WOD | Tagged , , , , , , , | Comments Off