Category: CrossFit Workouts
August 31, 2016

August Bye, Bye, Bye – WOD 100116


Warm up
500m Row Sprint then
2 rounds of Cindy
Mobility
Roll Hamstrings 2 min e/s
Lacrosse ball in Traps 90 sec
Strength 
Find a 1 RM Bench Press
Conditioning
15/10 Calorie Row, 15 Abmat Sit-Ups
15/10 Calorie Row, 20 Hip Extensions
15/10 Calorie Row, 25 Flutter Kicks
15/10 Calorie Row 30 Good Mornings 45/35
August 30, 2016

The Buck Stops Here – WOD 083116


Warm Up
Emom
10 Air Squats
10 Sit ups
3 Burpees
Squats
4 sets of 2/4 @ 80%
Mobility
Couch Stretch 2 min e/s after squats
Conditioning
AMRAP 5:
10 Power Clean (95/65)
10 Barbell Burpees
Rest 2 minutes
AMRAP 5:
15 Power Cleans (115/80)
15 Barbell Burpees
Rest 2 minutes
AMRAP 5:
25 Power Cleans (135/95)
25 Barbell Burpees
August 29, 2016

Unskinny Bop – WOD 083016


Warm Up
Run 200 meter then
3 rounds of
10 PVC Good mornings
10 pvc sotto press
10 Pvc OH squats
Mobility
Oh external Rotation On the rig
Lacrosse ball in piriformis
Strength
15 mins Build to a heavy 5 Reps Power Snatch
Conditioning
30 – 20 – 10
400m Run
Deadlifts (185/135)
Box Jumps (24″/20″)
August 28, 2016

Chitty Chitty Bang Bang – WOD 082916


Warm Up
3 rounds
10 Hollow Holds 2 sec count
10 Jumping Lunge
30/HS Hold or Plank
Squats
4 sets of 2/4 @ 80%
Mobility

Foam Roll IT Band 90 sec

Foam roll T-spine

Conditioning
4 Rounds:
10 Push Jerks (155/105)
10 Toes to Bar
10 Burpees
August 25, 2016

Do the Humpty Dance – WOD 082616


Warm Up
Bring Sally up the Burpee Version
Mobility
Calve Stretch on the rig  90 sec
Batman Stretch 90 sec
Squats
4 sets of 3 Front Squats @ 75% of your 1RM Front squat
*No Tempo
Conditioning
10 KB Turkish Getups, 100 Double-Unders
KB Turkish Getups , 80 Double-Unders
KB Turkish Getups, 60 Double-Unders
KB Turkish Getups, 40 Double-Unders
KB Turkish Getups, 20 Double-Unders

Rx 53/35

August 24, 2016

Snatch-a-roni – WOD 081516


Warm up
500 meter run
Then- Snatch tekkies with an empty bar
Mobility
Lacrosse Ball in the shoulders 2 min
Foam Roll Piriform is 90 sec
Strength 
Build to a heavy 3 reps Power Snatch
Conditioning
3 Rounds:
10 Power Snatch @ 60% of whatever you did in the strength
400 Meter Run
August 23, 2016

Gummy Worms – WOD 082316


Warm Up
Animal Walks
Then warm up to your Squat working weight
Squats
4 sets of 2/4 @ 80% of Monday’s working weight
Mobility
Foam Roll Lats 90 sec
Pigeon Pose 90 sec
Conditioning
Tabata:
Push Press 45/35
Push Ups
Sumo Deadlift High Pull 70/53
Row for Cal.
August 22, 2016

Go Heavy or Go Home – WOD 82316


Warm Up
EMOM 4
10 Jumping Lunges
5 Pullups or Ring Rows
10 Hollow Rocks
3 Burpees
Mobility
Foam Roll Quads 2 min e/s and t-spine 10 -12 passes
Strength
3 x 5 Strict Press
Building
Conditioning
4 Rounds:
21 Box Jumps (24″/20″)
18 Wall Ball Shots (20/14)
15 Kettlebell Swings (53/35)
12 Burpees
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