WOD

PAST WODS

Sep

30
Tuesday

Foundation

Max plank hold

Toes & elbows on ground, body must be straight between

Compare: 09.01.14

then…

Max Reps in 2 minutes:
Dumbbell snatch

Alternate hands each rep. Record load and reps.

Compare: 09.05.14

WOD

10 min AMRAP:

7 push press (135/95)
7 burpees
7 box jumps (20”/16”)

see comments
29
Monday

Foundation

Zercher Squat
15 min to find 1rm

then…

Superset:
3 x 10 weighted lunge*
2 x 20 reverse hyper (see video)

*Weighted lunges performed with bar in the front rack position. Bar starts on the floor. 10 reps total is 5 per leg, alternating

WOD

6 min AMRAP:

5 toes-to-bar
10 squats
15 kettlebell swings (32k/24k)

see comments
27
Saturday

Foundation

Bear Complex
15 min to find 1rm

WOD

In teams of 4

15 min AMRAP:
Run 400m
KB swings
Burpees
Rest

One teammate runs while another swings the kettlebell and a third does burpees. The fourth teammate rests. Teammates move to the next station when the running teammate finishes his/her run. The goal is to accumulate as many rounds and as many repetitions of kettlebell swings and burpees as possible over the course of 15 minutes.

see comments

26
Friday

Foundation

EMOM for 5 min:
3 DB squat cleans
10 DB lunges

 

WOD

7 Rounds for Time:
3 power snatches (135/95)
Run 200m – OR – Row 250m

see comments
25
Thursday

Foundation

Weighted dip
15 min to find 1rm

then…

Superset
2 x 20 ring row
2 x 1 min handstand hold

Perform handstands between sets of ring rows. If needed, can split handstand into multiple segments to accumulate 1 min.

WOD

Every 45 seconds for 9 minutes:
1 legless rope climb

(Total 12 climbs)

One climb attempt per round. Note number of rounds successfully completed.

see comments
24
Wednesday

Foundation

Recovery Day!

Come to Yoga at 6:30p

– OR –

Come to Open Gym (5a-7a, 11a-1p, and 4p-7p) work mobility, practice a skill, or make up a WOD you missed!

WOD

Recovery WOD

Row 1000m easy

Overhead mobility for 10-15 min
Pick 2-3 exercises from the Pressing Overhead Mobility poster and spend 3-4 minutes on each

Jog 400m easy

EMOM for 5 min:
5 wall ball shots (20/14)
2 roll to candlestick (video below)

4 Rounds, slow & perfect:
5 pushups
5 ring rows
5 overhead squat w/pvc

see comments
23
Tuesday

Foundation

Turkish Get-Up
10 min to find 1rm

WOD

3 Rounds for Time:
Run 400m
15-second right-arm hang
5 Turkish get-ups, left arm (45/25)
15-second left-arm hang
5 Turkish get-ups, right arm (45/25)
30-second L-sit hold

Compare: 08.06.13

see comments

22
Monday

Foundation

Zercher Squat
15 min to find 1rm

then…

Superset:
3 x 10 weighted lunge*
2 x 20 reverse hyper (see video)

*Weighted lunges performed with bar in the front rack position. Bar starts on the floor. 10 reps total is 5 per leg, alternating

WOD

7 min AMRAP:
8 dumbbell snatches (alternating)
16 med ball situps (20/14)

Note dumbbell weight and rounds + reps completed.

see comments

20
Saturday

Foundation

Movement Prep

WOD

Jason

For Time:
100 Squats
5 Muscle-ups
75 Squats
10 Muscle-ups
50 Squats
15 Muscle-ups
25 Squats
20 Muscle-ups

see comments

Lots o’ squats today. Let’s make ’em good.

19
Friday

Foundation

Back Squat
3 – 2 – 2 – 1 – 1 – 1

Goal is to increase weight each set

WOD

4 Rounds (untimed)
10 DB power snatch (R)
10 DB power snatch (L)
Max unbroken double-unders

Record DB weight and total double-unders

see comments

Double-unders: The bane of the CrossFitter’s existence… until you get ’em.

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