Category: CrossFit Workouts
August 21, 2016

Oijas Voice – WOD 082216


Warm Up
3 min air dyne or row
Then warm up to your working weight for squats
Squats
4 – 6 sets of  2/4 F. Squat/B. Squat @ 100% of your 1RM Front Squat
 *This is the last week of heavy squat in this cycle before we test…Yay, it’s almost over!
 This week is heavy, next week we will be deloading and then we test the following week. You are going to find the barbell movements and loads for the WoD’s next week sparse. The reason is I want you to be well recovered and do not want to over tax the CNS so that we get the most accurate numbers when we test out.
Mobility

Couch Stretch 90 sec E/S

Conditioning
AMRAP 14:
15 Plate Ground To Overhead (45/25)
25 Sit-Ups
10 Hang Power Cleans 95/65
 
August 18, 2016

081816


Warm Up
3 rounds
5 supermans
10 Hollow/arch on rig
10 air squats
10 yard Bear Crawl
Mobility
Lacrosse Ball calves 90 sec e/s
Squats
3 sets of 4 front squats at 75% of your 1rm front squat. *no tempo this week
Conditioning
5 Rounds:
12 Hang Power Snatches (95/65)
25 Wall Balls
August 17, 2016

WOD 081816


Warm up
PVC 3 rounds
10 Shoulder pass thru
10 OH Duck Walks
10 Hollow rocks
10 Snatches
Mobility
Foam Roll Lats 2 min
Adductor Stretch on wall
Strength 
Build to a heavy 3 reps Push Press
Conditioning
3 rounds for time of:
50 Pistol squats alt.
7 Muscle-ups
10 Hang power snatch 115/80
August 16, 2016

WOD 081716


Warm Up
400 Meter Run
Then 2 rounds of Cindy
Squats
6 sets of 2/4 @ 94% of Mondays weight
Mobility
Lacrosse Ball in Psoas & Rhomboids 2 min ea
Conditioning
4 Rounds:
100 Meter Sprint
21 Walking Lunges
15 Pull-Ups
9 Burpees
August 15, 2016

The Chief – WOD 081616


Warm Up
Clean Tekkers
Mobility
Foam Roll Thoracic spine
& Piriformis 90 sec each
Strength
12 min to build to a heavy 3 rep power clean
Conditioning
“The Chief”
5 rounds of AMRAP 3:
3 Power Cleans (135/95)
6 Pushups
9 Air Squats
Rest 1 Minute between rounds. Only full rounds count.
August 14, 2016

Helen-rap – WOD 081516


Warm Up
Airdyne 2 min
Row 2 mins
Then warm up to your 95% working weight
Squats
6 sets of 2/4 @ 95%
Mobility

Mash quads with barbell 2 min e/s

Conditioning
“Helen-rap
Amrap 15
Run 400 meters
21 KB swings (American) 53/35
12 Pull-ups

 

August 11, 2016

Squatasaurus Flex – WOD 081216


Warm Up
KB touch race
Mobility
Batman Stretch
Foam Roll It Bands 2 min e/s
Squats
Tempo Front Squats ONLY 3 x 4 @ 75% at a tempo of 30X1
Conditioning
For Reps:
:90 ME Russian KB Swings +:30 Rest
:90 ME Floor Wipers +:30 Rest
:60 Russian KB Swings +:30 Rest
:60 ME Floor Wipers +:30 Rest
:30 ME Russian KB Swings (all out)
:30 ME Floor Wipers (all out) If you don’t feel like you want to die after these last 2, you didn’t go hard enough.

—2:00 REST— then 200 Meter Walk w/ Kettlebell in one hand (farmer’s carry) & medball on opposite shoulder, switch sides at 100 Meter Turnaround

August 10, 2016

Thursday WOD – 081116


Warm up
EMOM 4
10 Hollow Arch on Rig
5 v Ups
5 Ring rows
5 burpees
Mobility
Foam Roll Lats 90 sec
 
 
Strength 
Good Mornings 5 x 5 increasing intensity
 
 
Conditioning
3 Rounds:
500 Meter Row
400 Meter Run
30 AbMat Sit-Ups
20 Pull-Ups
Cool down
Roll/stretch Hammies & Quads
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