W.O.D.

Everything listed under: youth sports conditioning near me

  • Monday 9/3/18


    "White"
    Five rounds for time of:
    15' Rope Climb, 3 ascents
    10 Toes to Bar
    21 Walking Lunge Steps with 45lb plate held overhead
    Run 400 Meters

    U.S. Army First Lieutenant Ashley White, 24, of Alliance, Ohio, assigned to the 230th Brigade Support Battalion, 30th Heavy Brigade Combat Team, North Carolina National Guard, based in Goldsboro, North Carolina, died on October 22, 2011 in Kandahar province, Afghanistan, from wounds suffered when insurgents attacked her unit with an improvised explosive device. She is survived by her husband Captain Jason Stumpf, her parents Robert and Deborah, brother Josh, and sister Brittney.


  • Tuesday 8/28/18


    (You will have 3 separate times. Goal with the descending reps and rest is to score similar or faster each round. You got this!)

    3 Rds for Time:
    14 Cal Row
    14 Burpees
    14 1 Arm DB Hang Clean & Jerks*

    Rest 5 Mins

    3 Rds for Time:
    12 Cal Row
    12 Burpees
    12 1 Arm DB Hang Clean & Jerks*

    Rest 5 Mins

    3 Rds for Time:
    10 Cal Row
    10 Burpees
    10 1 Arm DB Hang Clean & Jerks*

    *C&J Weight (7,6,5 reps each arm)
    III-50/35, II-40/25, I-25/15)



  • Thursday 8/23/18


    Partner Chipper

    2K Row

    300 DUs (600 SUs)

    100 T2B 

    -2 Partners, switch at any time until all reps above are completed. Must finish 1st movement before moving to the next

    -THE CATCH: Partner 1 completes reps above while Partner 2 holds any movement from list below. Reps above can only be completed when the partner is in a static hold. Partner 2 can stop the static hold (wod reps stop immediately) and move to another static hold at any time.  


    STATIC HOLDS:

    -Weighted Wall Sit (plate(s) on lap) M-70#/W-45# 

    -Plank or Side Plank  

    -L-Sit 


    Coach led stretching after WOD


    This video may not be the most exciting but it's gold! We row guys, might as well get good at it! PS-Every single person can gain a cue correction from this video. Check it out!

  • Saturday 8/4/18


    AMRAP in 24 Mins:
    Alternate Full Rounds
    10 DB Snatches III-50/35, II-40/25, I-30/15 (5 each arm)
    8 Pull Ups
    6 Burpees

    At Min 0,4,8,12,16,20 stop and do 30 Mountain Climbers (Both partners do 30 at the same time. Reps can continue once both partners are finished.)


  • Friday 8/3/18


    "Saman" HERO WOD

    8 Rounds for time:
    13 Deadlifts (RX-185/125, II-155/105, I-125/85)
    17 Wall Balls (20/14)
    400m Run

    Saman Hero WOD – BACKGROUND
    CrossFit has a tradition of honoring fallen heroes who have died while saving others. This workout will be done to honor retired Thai Navy SEAL and Petty Office First Class Saman Kunan.

    Khun Saman died while diving through a flooded cave (Tham Luang) supplying air tanks to a group of 12 young students and their coach who were trapped 3.2 kilometers into the flooded cave. He successfully delivered the tanks, but died on the return dive on July 6.

    Khun Saman was 38 years old, and volunteered for the mission to rescue the boys. The rescue involved dozens of people from many different countries, with a very dangerous and complex rescue into a flooded cave with extremely narrow passages.

    All of the children and their coach were successfully rescued.

    The workout explained is:
    - 8 rounds because the kids were 3.2 km inside the cave 400m x 8 = 3.2 km
    - 13 for the boys and their coach
    - 17 for the how long they were trapped inside the cave



  • Thursday 8/2/18


    2 Partners - One at a Time - Switch Anytime

    *Start at 2 Reps of Each and Increase by 2 Reps Each Round for 22 mins

    For Total Reps:
    Power Snatches (III-105/75, II-85/60, I-65/45)
    Dips
    Cal Row


  • Wednesday 8/1/18


    0:00-15:00
    Build to a Heavy
    1 Squat Clean + 1 Push Jerk

    15:00-20:00
    Rest

    At 20:00 mark (start WOD)
    4 Rounds for Time:
    50 Double Unders (scale: 100 SUs or SSs)
    5-4-3-2 Squat Cleans @ 85% of your 1RM Squat Clean

    *1st round do 50 DUs and 5 Squat Cleans, 2nd round do 50 DUs and 4 Squat Cleans, etc)


  • Thursday 7/26/18


    Suicide Sprint
    Every 4 mins for 24 mins (6 total sprints)
    Complete 1 Suicide Sprint For Time

    Write on the board your fastest time and slowest time


    At the 30 min mark,

    Run 1 mile for Time

    Write on the board your 1 mile time


    Why Sprint?

    https://www.boxrox.com/develop-speed-sprint-training-crossfit/

  • Wednesday 7/25/18

     

    1. Snatch Efficiency Test (from The Outlaw Way) ***Track this like a benchmark workout*** 
    EMOM for 5 minutes:
    2 Snatches @ 80% of 1RM 

    Then, when the clock hits 5:00 

    2 minute AMRAP of:
     Snatches @ 80%

     
     *This is the Outlaw Way Snatch efficiency baseline. We did this last on 6/13/17. Score is total reps completed in 7 minutes. There are only 2 attempts allowed during the EMOM portion. The goal is to test consistency of technique and repeatability under load.
     **Example of score: 18 (successful) of 20 (attempts) @ 125# 


    2. Conditioning (For Total Reps)
     AMRAP in 3 mins
     3.6.9.12…
     Chest to Bar Pull Ups
     T2B 

     Rest 3 mins 

     AMRAP in 3 mins
     3.6.9.12…
     Pull Ups
     T2B

    *Try to beat your 1st round during your 2nd round!
     


     Brandon Phillips doing the Efficiency Test (I was there and this was awesome. BP was trying to beat the record.)

  • Monday 7/23/18


    1) Back Squat 
    Find your 2 Rep Max
    *Should be close to 95% of your 1RM

    2) For Time:

    21-15-9 reps of
    DB Hang Squat Clean, III-50/35, II-40/25, I-30/20
    Handstand Push-Ups (Scale: Box HSPUs)

    *Time Cap: 15 mins


  • Monday 7/16/18


    We did this WOD last just over a year ago. I hope you marked your previous performance to see your improvement!

    "Jackie" (Benchmark Board!) 

    For Time:

    1000m Row
    50 Thrusters RX-45/33
    30 Pull Ups

      

  • Monday 6/25/18


    All CrossFitters favorite "four letter F word." Athletes, treat this workout with the most intensity you have but also remember it's another wod. Breathe, pace and perform good quality movements to maximize efficiency. You guys got this! We can't wait to see the board littered with PRs!

    "Fran" (Benchmark Board)

    21-15-9 

    Thrusters (RX-95/65, II-80/55, I-65/45) 

    Pull Ups


    Tips on getting your best Fran time

      

    WOW...