W.O.D.

Everything listed under: CrossFit Kennesaw

  • Saturday 9/3/16


    In 25 mins complete:

    Run 2 miles

    40 Burpees

    AMRAP of DUs with remaining time


    Scaled - If your mile time is 12 mins or more

    In 25 mins complete:

    Run 1 mile

    40 Burpees

    AMRAP of DUs with remaining time


  • 6/22/15

     

     

    *This is our 7th week of the Strength Program!
    5x5
    Back Squat
    Bench Press
    Barbell Row

    11.5 Open WOD
    AMRAP in 20 minutes of:
    5 Power cleans (III-145/100, II-125/85, I-100/70)
    10 Toes to bar
    15 Wall balls

    Dan Bailey in 2011!


  • 6/8/15

     

    5x5 (90 secs rest between sets - Immediate transition to next exercise) *23 mins total
    Front Squat
    Bench Press
    Barbell Row

    1) Barbell/Gymnasty Training *10 mins total
    EMOM for 10 mins
    Odd: Squat Snatch + Hang Squat Snatch (III-75% of 1RM Snatch, II-65%, I-55%)
    Even: 40 secs Handstand Walk 
    (Scale: Kick up to wall and transfer weight from one arm to the other like you're walking.) (Another Scale: Toes or knees on box in pike position and transfer weight from arm to the other)

    VIDEO: Shifting Weight - https://youtu.be/gI4DsvaEsQw?t=3m37s

    2) Conditioning: *9 min time cap
    3 Rounds for Time:
    30 Double Unders (2:1 SU)
    30 Air Squats
    15 Calorie Row

    _________________________________________

    GREAT Handstand Walk Progression video:

  • WOD 5/30/2015

     

    For Time:

    Row 1000m

    10 Handstand push-ups

    20 Box jumps (30"/24")

    30 Thrusters (65#/45#)

    400m Sled Push (90#/45#)

    50 KBS (55#/35#)

    60 V-Ups

    Row 1000m


  • 5/29/2015

     

    Strength:

    5x5

    Front Squat

    Bench Press

    Barbell Row

     

    MetCon:

    AMRAP in 18 Mins:

    10 Toes to Bar

    12 Pistol Squats (Scale: Foot propped behind other heel then do the pistol or Pistol box squats)

    14 KB Snatches (55/35)


     

     

  • WOD 5/26/15

     

    Strength 5x5 EMOM

    OHS

    Bench Press

    Barbell Row


    MetCon

    For Total Reps:

    30 secs on / 20 secs off for 10 rounds (alternate the 2 movements below)

    Rowing (for cals)

    Sit Ups

    Rest 2 mins then 

    30 secs on / 20 secs off for 10 rounds (alternate the 2 movements below)

    Double Unders (on mats outside)

    Tire Flips (Scale: Rope Slams) *1 Flip=4 Reps                                                                                                                                                                  


  • WOD 1/8/14


    *Please "Check In" when you get to class. I try to go in and check everyone but it's your job to do it so it may be counted as a No Show if you don't

    Skill/Strength

    3 x 3 High Hang Squat Cleans 

    3 x 3 Mid Thigh Squat Cleans

    3 x 3 Hang Squat Cleans 


    WOD

    5 Rounds for Time of:

    2 Hang Squat Cleans (60% of 1RM Clean)

    20 Air Squats

    20 Sit-Ups

    20 Double Unders (Scaled-60 Singles)


    This is a MUST SEE


    This is an idea of our Skill Drills today



  • WOD 1/2/14


    *Please "Check In" when you get to class. Thank you!


    Strength

    15 mins to establish a 2RM on Overhead Squat


    WOD

    AMRAP in 15 mins

    20 Overhead Walking Lunges (45/25) (10 each leg) (Plate must be locked out overhead)

    10 Ball Slams (ball must be lifted above head)


    COMPETITION

    Practice your event

  • WOD 12/27/13



    Check in to class please!

    Strength

    Take 15 mins to build up to a 1RM (Rep Max) Power Clean


    WOD

    'Bear Complex'

    30 Complexes for Time (135lbs/85lbs)

    1 Complex is:

    1 Power Clean

    1 Front Squat

    1 Press

    1 Back Squat

    1 Press

    *We did 20 Bear Complexes for time on 10/31 and 8/19.


    WOD Demo (Starts with Every Minute On the Minute but changes to 30 complexes for time)


  • WOD 12/20/13

    nary


    *Please "Check In" when you get to class. Thank you!

    Strength

    You have 5 attempts to find your new 1RM (Rep Max) on Back Squats 


    *Must be parallel or below to count

    *No Reps WILL be called today ;-)
    *Last day of the back squat program!


    WOD

    AMRAP in 12 Mins of:

    12 Burpees

    12 Barbell Reverse Stationary Lunges (use 35-40% of your 1RM B.S.)

    12 Dips (Rings if able or Bench Dips)


    Barbell Reverse Stationary Lunges



  • WOD 12/17/13


    *Please "Check In" when you get to class. Thank you!

    WOD

    For Time: 

    50 Double Unders (200 Singles)

    then 

    "Omar"

    10 Thrusters (95/65)

    15 Bar Facing Burpees

    20 Thrusters

    25 Bar Facing Burpees

    30 Thrusters

    35 Bar Facing Burpees

    then

    50 Double Unders (200 Singles)


    Awesome Thruster tips (and foam rolling strategy to get ready for Thrusters)


  • WOD 12/16/13


    *Please "Check In" when you get to class. Thank you!

    Strength

    5 x 5

    Back Squats 

    *Add 5lbs to last Monday's weight if you can still maintain depth and form


    *We're making this our last week of back squats. We will be going for new maxes on Friday! If you will not be here on Friday then go for it Wednesday or today.


    WOD

    For Time:

    30 KB Step Ups (20" Box, 55/35 in each hand)

    50 Strict Pull Ups (Scale-Band Strict Pull Ups) *No kipping today. We're going for strength

    100 Banded Good Mornings (Blue Band)

    *You can break this workout in to any amount of sets and reps


    Banded Good Morning Demo