WOD Archive - CrossFit Training

Tuesday Nov 13, 2018
Tuesday, Nov 13, 2018

15min AMRAP:
30 DB snatch 22.5kg (15kg)
20 V-ups
10 bar MU

10min EMOM:
Snatch high pull + power snatch

5 x
30 sec on, 30 sec off
Hold at top of ring push up.

*externally rotate hands, push up tall
*if 30sec is really easy pop a plate on your back. BUT make sure you’re still pushing up tall the whole time!
Monday Nov 12, 2018
Monday, Nov 12, 2018

Deadlift 4x6
Deadlift for load:
#1: 6 reps
#2: 6 reps
#3: 6 reps
#4: 6 reps

Finisher
For Time:
200m walking lunge

3RFT:
600m run
21 DB hang squat cleans 20kg (12.5kg)
12 C2B pull ups

5 x
OA bottoms up KB sit up:
10 x left arm
10 x right arm
*Rest 1min

**legs out straight, hold KB upside down above shoulder with arm straight, sit up tall and pull KB back above hips
Sunday Nov 11, 2018
Sunday, Nov 11, 2018

Rest Day
Have a great Sunday!
Saturday Nov 10, 2018
Saturday, Nov 10, 2018

For time:
100 Air squats
4 Rope Climbs
75 Air squats
3 Rope Climbs
50 Air squats
2 Rope Climbs
25 Air squats
1 Rope Climbs
800m Run

*advanced/comp squad can wear a weight vest.
Friday Nov 9, 2018
Friday, Nov 9, 2018

Part A: skills
Beginners: Amy HS drills

Intermediate/advanced: Kipping HSPU practice/mini tutorial

Part B:
For Time:
10 Kipping HSPU
20 Power snatch 42.5kg (30kg)
10 kipping HSPU
20 Push press42.5kg (30kg)
10 kipping HSPU
20 front squat 42.5kg (30kg)
10 kipping HSPU
20 Power clean 42.5kg (30kg)
10 kipping HSPU

Hip thrust
8-10-12-15-15
*90sec rest between sets

Romanian Deadlift (RDL)
12-12-12-12
*60sec rest between sets
Thursday Nov 8, 2018
Thursday, Nov 8, 2018

Part A
EMOM for 12 mins complete:
Hang Squat Snatch + Squat Snatch

Part B
Snatch Grip Bent Over Row
12-12-12

OR

AMRAP in 8 mins of:
5 KB Snatch L
5 KB Snatch R
5 OA OH KB Reverse Lunge L
5 OA OH KB Reverse Lunge R
15 V-Ups
*Scale KB Snatch to OA Russian or 10 Russian Swings

Finisher
100 Sit-ups for Time

Barbell Z- Press
4-4-4-4

For time:
30 Cal Airbike
30m Handstand Walk
30 Cal Airbike
Wednesday Nov 7, 2018
Wednesday, Nov 7, 2018

20min AMRAP:
Buy in: 1km run
Then…
15 Wall balls 20lbs (14lbs)
15 Burpees
15 Toes to bar

Every 75sec for 10 rounds:
1 Power Clean + 1 Hang Power Clean + 1 Push Jerk
Tuesday Nov 6, 2018
Tuesday, Nov 6, 2018

2 x AMRAPS:
6min AMRAP:
6 C2B pull ups
12 Deadlifts 70kg (50kg)
24 Double Unders

*90sec rest

6min AMRAP:
6 pull ups
12 Deadlifts 70kg (50kg)
24 Double Unders

Spend 30 minutes practicing a skill:
-Handstand hold/walk
-Muscle ups
-Butterfly pull ups
-Barbell cycling
-Rope climbs
-Re-racking a barbell
-Kipping HSPU
-if you need more ideas come ask a coach!

Spend 30 minutes on mobility
-Trigger pecs
-Trigger hammies - sitting on a ball
-Roll/barbell quads
-Kettle-bell your calves
-Couch Stretch
-Figure 4 stretch
-Partner hammy stretch
-come see acoach if you need help