Category: CrossFit Workouts
July 28, 2016

Tabata Fun – WOD 072916


 

Warm Up
3 rounds of Cindy
Mobility
Lacrosse Hammies on Box 2 min
Squats
Tempo Front Squats
20 mins to complete 4 x 4 @ 70% of your 1RM Front squat the tempo is: 20X1
Conditioning
Tabata
Push up
Box Jumps
Row for Cal
Wall Balls
July 26, 2016

Squats “r” us – WOD 042716


Warm Up
Emom 4
10 Jumping lunges
10 Hollow Arch on Rig
5 PVC Shoulder pass thurs
5 PVC Sotts press
Mobility
Lacrosse Ball Front Delt 90sec e/s
Pigeon Pose 90 sec e/s
Strength 

Front squat/Back Squat  3o min for 5 Sets of :

4/8 @ 94% of what you did Monday
Conditioning
AMRAP in 8
6 KB Swings 70/53
12 Burpees
24 Double Unders
July 25, 2016

Where’s Liza? – WOD 072616


Warm Up
Airdyne or Row 5 mins increasing intensity
Then;
Clean Tekkers with an empty barbell
Mobility
Mash quads with barbell 90 sec e/s
Foam Roll Lats 90 sec e/s
Strength
Build to a heavy complex of Power Clean + Hang Power Clean – 15 Min
Conditioning
 
1-10 Chin-ups
10-1 Strict Press 95/65#
July 24, 2016

Seriously Squats – WOD 072516


Warm Up
EMOM 4
PVC Complex
5 Good mornings 

5 PVC Oh Squats

5 PVC Hollow Rocks                   

5 PVC Duck Walks                

5 Pushups downs

Mobility
Static Samson Stretch 1 min
Adductor Stretch on Wall 1min
Squats

30 min for 5 Sets of :

Front squat/Back Squat
4/8 @ 80%
 

Conditioning

AMRAP 12
5 Cleans 155/105
15 Situps
200m Run

SQUAT DAY

July 21, 2016

Throwdown – WOD 072216


Warm Up
Row 2mins     
Airdyne 2min
Mobility
Pigeon Pose 2 min e/s
20 Pvc Good Mornings
Squats
Tempo Front Squats
4 x 4 @ 60% of your 1RM Front squat the tempo is: 20X1
 

 Conditioning

Elite:

8min AMRAP –
5 DL @ 365 / 255 25 Double Unders 5 Muscle-Ups

Rx:

8min AMRAP –
5 DL @ 315 / 225 25 Double Unders 5 Ring Dips

Scaled:

8min AMRAP –
5 DL @ 225 / 155 25 Single Unders 5 Pull-Ups

Beginner:

8min AMRAP –
5 DL @ 185 / 125 25 Single Unders 5 Ring Rows

July 20, 2016

CrossFitters Don’t Bench – WOD 072116


Warm up
3 rounds
10 Hollow/Arch on Rig
5 Push ups
10 ring rows
5 pull ups
Mobility
Lacrosse Ball Shoulders..everywhere 2 min e/s
Stretch Biceps 90 sec
Strength 
10 min Hands Stand Practice
Conditioning
Teams of 3:
3 Rounds:
100 Bench Press (135/95)
100 Calorie Row
July 19, 2016

Wacky Wednesday – WOD 071916


Warm Up
ANIMAL WALKS
Mobility
Couch Stretch
Foam Roll Thoracic Spine
Strength 

Front squat/Back Squat  3o min for 5 Sets of :

4/8 @ 94% of what you did Monday
Conditioning
3 Rounds:
25 Kettlebell Swings 53/35#
25 KB Snatches 53/35#

Taco Tuesday – WOD 071916


 

Warm Up
As fast as possible:           Run 400m
15 Hollow rocks
15 air squats
15 Jumping pullups
*Set up before the run
Mobility
Foam Roll Quads 2 min e/s
Calve stretch on rig 90 sec e/s
Strength
15 min to build to a heavy power clean
Conditioning
85% Effort for all
AMRAP 4
5 Thrusters 95/65#
10 C2B Pull Ups or Ring Rows
Rest 2 Minutes
AMRAP 4
5 Burpee Box Jumps
10 Oh Lunges with plate 45/25
Rest 2 Minutes
AMRAP 4
5 KB SDHP 53/35
15 Double Unders
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