Category: CrossFit Workouts
August 9, 2016

Yay Fitness – WOD 080916


Warm Up
3 rounds
60m sprint
10 air squatty
5 push ups
5 sit ups
Mobility
LaCrosse Ball psoas
Squats
30 mins to complete:
6 sets of 3/6 @ 94% of Modays squats
Conditioning
AMRAP for 12:00
10 OH walking lunge 95/65 (5 ea leg)
6 Hang Snatches 95/65
August 8, 2016

The Drama Llama – WOD 080816


Warm Up
Animal Walks
Mobility
Front Rack Stretch w/band
Adductor stretch on rig
Strength
Build to a heavy 3 rep Power Clean

 

Conditioning

Teams of 2 – AMRAP 20:

1 Calorie Row, 1 Burpee Box Jump (24″/20″)
2 Calorie Row, 2 Burpee Box Jump (24″/20″)
3 Calorie Row, 3 Burpee Box Jump (24″/20″)
Partner 1 completes the first round, 1 Calorie and 1 BBJ.
Partner 2 then does the same, 1 Calorie and 1 BBJ.
Partner 1 completes 2 Calories + 2 BBJ, and tags it back to Partner 2 for the same.
Continue completing full rounds and adding (1) repetition to each movement until time is called.
August 7, 2016

Squat + FGB – WOD 080716


Warm Up
400m run then
5 Power Jumps
10 PVC Good Mornings
10 Hollow Rocks
Squats
30 mins to complete:
6 sets of 3/6 @ 90% of 1RM F.Squat
Mobility

Foam Roll Quads 90 sec

Couch Stretch 90 sec
Conditioning
“Fight Gone Bad”
3 rounds for Max Reps:
1:00 Wall Balls (20/14)
1:00 Sumo Deadlift High Pulls (75/55)
1:00 Box Jumps (20″)
1:00 Push Presses (75/55)
1:00 Rowing for Calories
1:00 Rest
August 4, 2016

It’s Friday – WOD 080416


Warm Up
Row 3 min/Airdyne 3 min
Mobility
Roll shoulder w/ lacrosse ball
Squats
3 sets of 4 front tempo squats @ 75% the tempo: 30X1
Conditioning
50 Box Jumps
40 HSPU
30 KB Push Press 53/35#
20 Alternating DB step ups  45/25#
August 3, 2016

Did Someone Say Tires – WOD 080416


Warm up
Thunderstruck
Mobility
Box Shoulder Stretch
Strength 
EMOM 10 Turkish Get-ups
Conditioning
3 Rounds of 1 min Stations
Bear Crawl 10 yards
100m Plate carry 45/25
Hollow Holds
Row for Calories
Around the World 45/25
Tire Flips
1 min rest
August 2, 2016

Burn off the Tacos – WOD 080216


August 3 is the 215th day of the year (216th in leap years) in the Gregorian calendar. There are 150 days remaining until the end of the year. On this date in 1492Christopher Columbus sets sail from Palos de la Frontera, Spain.

 

Warm Up

Run 500 meters
Then CleanTekkers with empty bar
Mobility
Foam Roll your Piriformis & IT bands 2 min e/s
Squats

30 mins to perform

6 sets of 3/6 F. Squat/B. Squat at 94% of what you did on Monday
Conditioning
21 – 15 – 9
Power Clean
Front Rack Lunge
Push Jerk
135 / 95 for all
August 1, 2016

Dirty 30 – WOD 080216


August 2 is the 214th day of the year (215th in leap years) in the Gregorian calendar. There are 151 days remaining until the end of the year. On this date in 1776 – The signing of the United States Declaration of Independence took place.

Warm up 

Set up stations then 3 reps of each movement.

Mobility

Adductor Smash with Kettlebell 2 mins e/s Watch here starting at 1:57 – 3:00 min

Foam Roll Thoracic Spine 10 – 12 passes

DIRTY THIRTY

  • For Time
  • 30 Box Jumps (24/20 in)
  • 30 Jumping Pull-Ups
  • 30 Kettlebell Swings (35/26 lbs)
  • 30 Lunges
  • 30 Knees-to-Elbows
  • 30 Push Press (45/35 lbs)
  • 30 Back Extensions
  • 30 Wall Balls (20/14 lbs)
  • 30 Burpees
  • 30 Double-Unders

 

Week 5 of Squat Hell – WOD 080116


August 1 is the 213th day of the year (214th in leap years) in the Gregorian calendar. There are 152 days remaining until the end of the year.

On this date in 1981 – MTV begins broadcasting in the United States and airs its first video, “Video Killed the Radio Star” by The Buggles.

Warm Up
Airdyne or Row for 3 mins
Then warm up to  your squat working weight
Squats
6 sets of  3/6 @ 85% of 1RM Front Squat
“If you ain’t Squattin’, you’re sittin’!”
Mobility

Super couch stretch

30 sec ea postion
Conditioning
12 min AMRAP
5 Muscleups or 15 Pushups
10 Box jump overs 24/20″
15 Jumping Squats
100m run
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