W.O.D.

  • Friday 8/17/18


    1. Max Unbroken (BENCHMARK BOARD)
    Kipping Pull Ups or Muscle Ups

    2. TABATA intervals for 12 mins (switch movement each :20 interval)
    For Total Reps:
    KB SDHP
    KBS
    KB Goblet Squats
    Single Arm KB S2O

    III-55/35
    II-35/25
    I-25/20


  • Thursday 8/16/18


    30 Min AMRAP:
    80 DUs
    20 Diamond Push Ups
    20 Box Jumps (24/20)


  • Wednesday 8/15/18


    Team Lunging Worm
    For time:
    36-24-12
    Barbell Worm Thrusters (III-135/95, II-115/80, I-95/65)
    Barbell Worm Synchro Lateral Burpees

    *Lunging with the Worm when advancing

    Teams of 2 will complete 3 rounds of Worm thrusters and Worm burpees. They will do 36 reps of each at the beginning, 24 reps of each after that, and finish with 12 reps of each. Every time they advance they will lunge with the Worm. The event is over when the team lunges the Worm over the finish line (back to where they originally started).


  • Tuesday 8/14/18


    1) 1RM Shoulder to Overhead

    2) For Time:
    III-40' HS obstacle course, II-40 HS shoulder taps, I-40 HS weight transfers
    20 wall-ball shots (heavier than normal)
    III-40' HS obstacle course, II-40 HS shoulder taps, I-40 HS weight transfers

    *WOD is designed to be fast and all out. More time and energy is going to be spent on the S2O max


  • Monday 8/13/18


    "Chaos"
    For Time:
    35/30 Cal Row
    30 Burpees to Target (about 6 inches above reach)
    40 Single-Arm DB OHS (III-50/35, II-35/25, I-25/15)
    40 Pistol Squats
    25 Box Jump-Overs (III-36/30, II-30/24, 24/20)*
    15 Tire Flips

    *Go higher than normal on box jumps. Just take a little extra time between jumps if needed.


  • Friday 8/10/18


    CORE COUPLET
    3 rounds:
    30 T2B (LIII-med ball GHDSUs)
    30 Medball Cleans (AHAP)
     


  • Thursday 8/9/18


    KENNESAW TRIPLUS
    100 Burpees
    1,000m Row
    2,000m Run


  • Wednesday 8/8/18


    FIBONACCI
    5-8-13 reps of:
    Handstand push-ups (LIII-6" deficit)
    Double kettlebell deadlift (AHAP)
    Then,
    OH KB lunge 89 ft. (wall to wall then half way back.)

    *Heaviest is 100+90lb KBs
    **The lunge will be lighter than the DL, but still try to make that a challenging weight. DBs are an option as well.


  • Tuesday 8/7/18


    "Complex Fran"
    For time:
    7 bar muscle-ups (scale: strict pull ups)
    7 chest-to-bar pull-ups
    7 chin-over-bar pull-ups
    21 thrusters
    5 bar muscle-ups
    5 chest-to-bar pull-ups
    5 chin-over-bar pull-ups
    15 thrusters
    3 bar muscle-ups
    3 chest-to-bar pull-ups
    3 chin-over-bar pull-ups
    9 thrusters

    III-95/65, II-80/55, I-75/45

    *remember-kipping is allowed on the c2b and regular pull ups even when using a band so take advantage!


  • Monday 8/6/18


    CrossFit Total

    For total weight, in the order given:
    1RM Back Squat
    1RM Strict Press
    1RM Deadlift

    We will have 15 minutes of warm up at the beginning of class, and then you will have exactly 15 minutes for each lift. You can do as many attempts as you want within that time on each lift.

  • 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



RSS Feed