WOD

PAST WODS

May

26
Friday

Foundation

Movement Review

WOD

“Level Up”

30 Minute AMRAP

25 Deadlifts
25 Push-ups
20 HPC
20 Ring Push-ups
15 S2OH
15 HSPU
10 Power Snatch
10 Strict HSPU
5 Squat Snatch
5 Deficit 4” Strict HSPU

Rx+ 155/105
Rx: 135/95
Int: 115/85
Sc: 95/65

see comments
25
Thursday

Foundation

Hatch 9-2
Back Squat
5x 65%
3x5x 75%
Front Squat
4x5x 65%

WOD

EMOM 7 min
10 Ring dips
Max Med ball situps

Score is total situps completed

For medball situps, keep arms extended and pointing to the sky

see comments
24
Wednesday

Foundation

5 Super sets:

Hack Squat 10 reps

Weighted Glute bridge 10 reps

Build to a “comfortable” heavy set of 10 for each.

Perform both movements without rest in between.

WOD

Row 2000m for Time

*Some may need to start with Row

see comments
23
Tuesday

Foundation

EMOM 15 Minutes
Min 1: 10 box jumps 24/20”
Min 2: 100’ bear crawl
Min 3: 40 DU

WOD

“DT”
5 RFT:

RX:
12 DL(155/115)
9 HPC (155/115)
6 PJ (155/115)

INT: 115/75
SC: 75/45

Cap: 20min

see comments
22
Monday

Foundation

Hatch 9-1
Back Squat
5x 60%
3x 70%
2x 80%
2x 90%
1x 95%
Front Squat
5x 65%
4x 75%
4x 80%
4x 85%

WOD

5 min AMRAP:

5 thrusters
5 c2b pullups

RX: 115/75
INT: 85/55
SC: 55/35

see comments
20
Saturday

Foundation

5 rounds
30 Sec Handstand Hold
20 V-Ups

WOD

Teams of 2
25 Min AMRAP
One partner working at a time
100 DU
80 KB Swings 53/35
60 Burpees over bar
40 Thrusters 95/65
20 T2B

see comments
19
Friday

Foundation

Split Jerk x2
Build to HSOD on both sides

 

“Sally Up”
Push-up variation

WOD

Max reps in 5 minutes

Rx: Triple Taps
Int: Double Taps
Sc: Pull-ups/Ring rows

see comments
18
Thursday

Foundation

Hatch 8-2
Back Squat
2x5x 65%
3x5x 70%
Front Squat
4x5x 60%

WOD

15-12-9

Rx+:
All reps performed Unbroken

RX:
Wall Ball (20/14)
T2B

INT:
Wall Ball (14/10)
K2E

SC:
Wall Ball (10/6)
Knee Tucks

see comments
17
Wednesday

Foundation

Crossfit 2 Total

45 minutes to complete a 1 rep max of each

Bench
Clean
Overhead Squat

WOD

see comments
16
Tuesday

Foundation

Complex:

1 hi-hang power clean

 1 low-hang power clean

1 2” off of floor power clean

15 min to find Heavy Single

WOD

“Dirty 30”

30 Box Jumps 24/20
30 Jumping Pull-ups
30 Kb Swings 53/35
30 Lunges
30 K2E
30 Push Press 45/35
30 Hip Extensions
30 Wallballs
30 Burpees
30 Double Unders

Int/Sc: 20 reps of each

Cap: 18 minutes

see comments
15
Monday

Foundation

Hatch 8-1
Back Squat
5x 65%
5x 70%
5x 75%
5x 80%
Front Squat
5x 60%
3x5x 65%

WOD

7 min AMRAP:

RX:
5 WB shots 20/14
3 HSPU
1 Power clean 185/125

INT: 155/105
SC: 115/85

*Sub HSPU for L-Seated Presses

see comments
13
Saturday

Foundation

WOD

In teams of two, you and your partner will move through five stations trying to score as many reps as possible:
60 seconds of Kettlebell Swings 53/35
60 seconds of Rest
60 seconds of Push-Ups
60 seconds of Rest
60 seconds of Box Jump Overs 24/20
60 seconds of Rest
60 seconds of Burpees
60 seconds of Rest
60 seconds of Anchored Sit-Ups
60 seconds of Rest
One partner works for the entire 60 seconds, and then rests while their partner works for 60 seconds. Each partner will cycle through until they complete each station three times.

see comments
12
Friday

Foundation

Movement Review and rope climb practice

U.S. Army Specialist Christopher Moon, 20, of Tucson, Arizona, assigned to 2nd Battalion, 508th Parachute Infantry Regiment, 4th Brigade Combat Team, 82nd Airborne Division, based out of Fort Bragg, North Carolina, died on July 13, 2010, from injuries sustained on July 6, 2010 in Arghandab, Afghanistan when insurgents attacked his vehicle with an improvised explosive device. He is survived by his parents Marsha and Brian and sister Sunday

WOD

Hero WOD
“Moon”

7 RFT

10 Db Hang Split Snatch R-Arm
1 Rope Climb
10 Db Hang Split Snatch L-Arm
1 Rope Climb

Alternate feet in the split snatch sets

Cap: 35 Minutes

see comments
11
Thursday

Foundation

Hatch 7-2
Back Squat
4x 70%
4x 75%
4x 80%
4x 85%
Front Squat
5x 60%
5x 65%
2x5x 70%

WOD

3 RFQ

30 Banded Pull throughs
30 second single leg glute bridge hold/side

see comments
10
Wednesday

Foundation

Bench Press
3 x ME unbroken
Rx: BW/ 70% BW
Int: 80%/ 60%
Sc: 60%/ 50%
Rest 3 min between sets

WOD

EMOM for 16 min
Minute 1: 8 OH Walking Lunges w/ moderate KB/DB
Minute 2: Run 200m
Minute 3: 15 V-Ups
Minute 4: Run 200m

see comments
9
Tuesday

Foundation

EMOM 10min
3 Hang Snatches 70-75%

WOD

“Mary”
20 Min AMRAP

5 HSPU
10 Pistols
15 Pull-ups

Scale as needed

-or-

“Cindy”
20 Min AMRAP

5 Pull-ups
10 Pushups
15 Squats

Scale as needed

see comments
8
Monday

Foundation

Hatch 7-1
Back Squat
5x 70%
5x 80%
2x 85%
3x 90%
1x 100%
Front Squat
5x 65%
4x 75%
4x 80%
4x 85%

WOD

10-9-8-7-6-5-4-3-2-1

Deadlifts
Burpees Over Bar

Rx+: 225/155
Rx: 185/125
Int: 165/110
Sc: 135/95

see comments
6
Saturday

Foundation

Work to Heavy Jerk
15 Minutes

WOD

“Rabbit’s Delight”

Teams of two must complete as many repetitions of the following movements as they can in the time it takes their partner to sprint 400 meters. Partner A will complete as many reps until Partner B returns from sprint, then switch. Cycle repeats until each partner has complete four 400m sprints and all four movements.

Movements:
Thrusters (45/33 lb)
KB Swings (24/16 kg)
Wall Ball (20/14 lb)
Box Jumps (24″/20″)

*Score is total reps

see comments
5
Friday

Foundation

Movement Review

WOD

For Time:

3 Rounds of

7 DL (315/205)
4 Ring MU

cap: 10 Minutes

Followed by

3 Rounds of

21 Toes-thru-rings
21 Wall Ball 20/14
21 Burpee Box Jumps
3 Bar MU

Cap: 35 minutes

see comments
4
Thursday

Foundation

Hatch 6-2
Back Squat
4x 75%
3x4x 80%
Front Squat
5x 60%
5x 65%
2x5x 70%

WOD

Against a 2 Minute running clock

Row 250m
Push Press 115/85 for Max Reps

Rest 2 Min between sets, and complete total of 3 sets.

*Sub row with 500m Bike or 200m Run if needed for class sizes
Stager start as required

see comments
3
Wednesday

Foundation

EMOM 10min

Min 1: 3 Pullovers

Min 2: 20 Hollow Rocks

WOD

Against a 4 Min Clock
For Max Reps

Run 400m
Max Push-Ups

Rest 4 Min

4 Min AMRAP
10 Box Jumps (24/20)
10 Pull-Ups

Rest 4 Minutes

4 Min AMRAP

10 Burpees
30 Double Unders

see comments
2
Tuesday

Foundation

15min to Establish
Heavy single Sumo-Deadlift

WOD

3 RFT:

25 GHD Sit-Ups
50 ft. Handstand Walk
10 OH Lunge (135/95)

Cap: 18 minutes

see comments
1
Monday

Foundation

Hatch 6-1
Back Squat
6x 70%
6x 80%
3x 90%
2x 95%
Front Squat
5x 65%
4x 75%
2x4x 80%

WOD

12-9-6

Push Press
Burpee over Bar

RX: 155/105
INT: 135/95
SC: 95/65

Cap: 10 minutes

see comments

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