W.O.D.

Everything listed under: CrossFIt Acworth

  • WOD 11/19/13

     

    Warm-Up

    500m Row then

    3 Rounds of:

    5 Deadlifts (start light and add weight each set)

    5 Handstands

    5 Double Unders

    5 Bench Dips

     

    WOD

    For Total Time:

    "Diane"

    21-15-9

    Deadlifts (225/155)

    Handstand Push Ups


    then immediately complete


    40-30-20-10

    Double Unders (Singles x2) *If you are not efficient at DUs yet then do singles in this WOD

    Bench Dips



    Dan Bailey setting World Record on "Diane"


    Female performance on "Diane" (Strict vs Kipping)

  • WOD 11/18/13

    Strength

    5 x 5

    Back Squat

    *Add 5lbs to the weight you did last Monday


    WOD

    "Hope"

    "Hope" has the same format as Fight Gone Bad. In this workout you move from each of five stations after a minute. This is a five-minute round from which a one-minute break is allowed before repeating. The clock does not reset or stop between exercises. On call of "rotate," the athlete/s must move to next station immediately for good score. One point is given for each rep.

    Burpees

    Hang Snatch (75/45)

    Box Jumps (24" for guys and ladies)

    Thrusters (75/45)

    CTB Pull Ups


    *Last time we did this WOD was 9/25/13http://www.crossfitiii.com/092513


    WOD Demo (Strategy from the best)

     

    CrossFit for Hope! 

    http://hope.crossfit.com/cures



  • WOD 11/15/13

    ^ This is perfect 


    Strength

    5 x 1 

    Back Squats 

    *Add 5lbs to last Friday's 1RM


    WOD

    Partner WOD

    Rounds for Time of:

    10 Heavy Thrusters (heavy for you) (alternate partners each rep by setting bar down for your partner to go)

    20 Plank Jump Overs holding Med Ball (1 partner planks while the other jumps over partner 10x while holding med ball then switch partners)

    20 Partner Wall Balls (alternate wall balls by deflecting off the wall to your partner)

    20 Partner Ball Slams (alternate ball slams by deflecting off the ground to your partner)

    5 Tire Flips


    Define Beauty

  • WOD 11/12/13


    Strength

    "Lynne"

    Rounds for Max Reps of:

    Body Weight Bench Press

    Strict Pull Ups

    *Do max reps of bench press then move immediately to pull ups and perform max reps. Track the reps for each round

    *Brief rest between rounds

    *If a band is required use a fairly light band 

    *If you cannot do body weight bench press use a weight that allows you to do about 10 reps


    Metcon

    Tabata

    Sprints

    Sit Ups

    Mountain Climbers

    *2 people on each exercise until the 4 mins is complete then switch exercises

    *1 min rest between each Tabata


    "Lynne" Demo (We are doing strict pull ups because of the Strength Cycle we are in)



    We are not changing exercises like this but this may get you jacked up about Tabatas :-)



  • WOD 11/06/13


    Strength

    8 x 3

    Back Squat

    *85% of your 1RM (Please keep track of your maxes and the weights that you do on this squat cycle because we will be adding weight each week.)


    Metcon

    AMRAP in 10 Mins of:

    1 Squat Clean (85% of your 1RM clean*) 

    2 Handstand Push Ups 

    3 Box Jumps (24/20)

    *We did 3RM power cleans on 10/07/13 so that is most likely a good weight to use for this workout if you have good form with squat cleans.


    Heavy cleans, learn to love them! (I love freeze framing these lifts and watching every movement. Try it out)



    Just for fun :-)



  • WOD 11/01/13


    Warm- Up

    500m Row

    Group Warm Up


    WOD

    AMRAP in 15 Mins of:

    15 KB Swings (55/35)

    15 Double Unders 

    5 Hang Power Snatches (95/65)


    Hang Power Snatch Demo



    Finale 

    Mobility & Skill Work

  • WOD 10/30/13

    Today is Patriotic Day! 'Murica! ;-)


    Warm-Up

    Rounds of:

    200m Row

    20 Wall Balls

    20 Supermans (opposite arm and leg)

    30 Double Unders


    Partner WOD

    30 Partner Tire Flips for Time

    BUT

    EMOM (Every Minute On the Minute)

    1 Sprint

    5 Push Ups

    *EMOM means every time a new minute starts you and your partner have to stop doing tire flips and do the sprint and push ups. Whatever time you have left in the minute you try to flip the tire as many times as possible. The workout is done when your team has completed 30 tire flips.


    Tire Flip Technique




    Finale 

    Core Routine