W.O.D.

Everything listed under: CrossFIt in Kennesaw

  • Friday 9/21/18


    FOR TIME:
    600m Run
    30 Wall Balls (30/20)
    20 Burpees
    15 Power Cleans (III-135/95, II-115/80, I-95/65, 1a-75/50)
    400m Run
    25 Wall Balls
    15 Burpees
    10 Power Cleans (III-185/125, II-155/105, I-125/85, 1a-95/65)
    200m Run
    20 Wall Balls
    10 Burpees
    5 Power Cleans (III-225/145, II-185/125, I-155/105, 1a-105/80)


  • Thursday 9/20/18


    BENCHMARK BOARD
    For Time:
    500m Row

    WOD
    -Finish 3 rounds in under III-6 mins, II-7 mins, I-8 mins to earn 3 more rounds.
    -If you finish the first 3 rounds under time cap, rest until time cap hits then start 3 more rounds.
    -Fight to finish the second set of 3 rounds in under same 6, 7 or 8 min time cap (clock would read III-12 mins, II-14 mins, I-16 mins.)
    -Continue this pattern until failure to complete under time cap. -Limit is 4 complete cycles (so furthest you can go is III-24 mins, II-28 mins, I-32 mins.)
    -Score is Rounds + Reps completed.

    3 Rounds:
    2 Rope Climbs (Scale: 12 Towel Ring Rows)
    10 Plank to Pike
    25' HS Walk (Scale: 30 sec HS Hold)

    *After 3 Rounds, Rest Until Time Cap


  • Wednesday 9/19/18


    AMRAP in 18 Mins:
    50 DUs (100 SUs)
    15 Back Squats* (III-135/95, II-115/80, I-95/65, 1a-75/50)
    10 Strict Pull Ups

    *Back Squats taken from the ground


  • Tuesday 9/18/18


    For Time:
    Buy In: 1 Mile Run

    6 Rounds:
    5 Tire Flips
    15 Push Ups

    Cash Out: 100 Russian Twists w/ KB (III-55/35, 35/25, I-25/15)

    / / / / / WEAR A WEIGHT VEST IF ABLE! \ \ \ \ \


  • Monday 9/17/18


    MONDAY
    2 Rounds For Time of:
    50 Wall Balls (20/14)
    10 Bar Muscle Ups (Scale: 20 Pull Ups + 20 Dips)


  • Friday 9/14/18


    With a running clock, EVERY MINUTE perform 1 lift and MEN add 10# every minute while LADIES add 5# every minute (stipulations below in SCALING section)

    Start with an empty barbell and snatch for as long as possible.
    Once you cannot snatch the weight, clean for as long as possible.
    Once you cannot clean the weight, deadlift for as long as possible.

    -------------------------------------------------------------------------------------------------------------------------

    *Scaling is below to maintain cohesiveness between the whole class. Some will still finish faster than others but this will get everyone closer to hitting similar amount of total lifts. Please share a bar with someone with very similar #s to you so that you finish each lift within a couple minutes of each other. Whoever fails first will have a couple mins of rest while they are waiting for their barbell buddy to fail.

    SCALING (everyone read plz)
    -If you are a man and your Deadlift PR is under 275lbs then increase by 5#s on snatches and deadlifts
    -If you are a female and your Deadlift PR is under 150lbs then start with a 15# bar
    -For LIII athletes you may choose to add M-20#s/F-10#s each deadlift to stay under the 40 min time cap

    *Take note that the snatches will most likely take the longest since they build from an empty barbell. You will likely have less lifts to get to your clean and deadlift max for the day.

    *Remember, you are lifting once per minute. This might prevent you from getting close to your current 1RMs. Don't let that frustrate you. It's how the workout was designed. HAVE FUN with this!!


  • Thursday 9/13/18


    Skill Work - Handstand Walk
    Spend the 1st part of class with the coach working on the next level to HS Walking

    AMRAP in 15 minutes of:
    15 Toes to Bar
    50' Handstand Walk (Sub- 5 Wall Walks)


  • Wednesday 9/12/18


    “MOSZER” HERO WOD
    9 Rounds for Time:
    300m Run
    6 Air Squats
    6 Pull-Ups
    6 Box Jumps (24"/20")
    6 Burpees
    6 Sit-Ups
    6 Lunges
    6 Russian Kettlebell Swings (55/35#)

    ***Wear a weight vest (20/14lb)***

    https://wodwell.com/wod/moszer/

    In honor of Fargo, ND police officer Jason Moszer (33) killed in the line of duty Feb 11, 2016, from a gunshot wound. Jason responded to a report of domestic violence in which suspect’s son had called dispatchers and said the man had fired a gun at his mother. Jason was shot inside the home and died the next day from his wounds.

    Badge number 98: 9 rounds, 8 movements. 6 years in service: 6 reps of each moment. Killed on the 300 block of 9th Ave N: 300M Run.

    The workout was first posted by CrossFit Ice House (Fargo, ND, USA), who featured the WOD as a community workout in Officer Moszer's honor on Saturday, February 20, 2016.


  • Tuesday 9/11/18


    3 Rounds for Time of:
    25 Push Ups (LIII-Hands on DBs, chest still touches the ground)
    50 DUs (100 SUs)
    25 DB Step Ups (DB in each hand)
    50 DUs (100 SUs)

    Men: III-50, II-40, I-30 dumbbells / 24" box
    Women: III-35, II-25, I-20 dumbbells / 20" box


  • Monday 9/10/18


    Technique Work
    Every 2 mins:
    3-3-3-3-3
    Unbroken Split Jerks (suggested weight is around 70% of your 1RM for all sets)

    *This is for technique at medium weight, not to push your limit with weight. Coaches are looking for 3 solid lifts each set. Choose a different weight other than suggested weight if you think it will allow 3 solid lifts each set.
    *Clean the 1st lift from the ground then perform a split jerk, lower the weight to your front rack position then perform the 2nd and 3rd jerk.

    WOD
    3 Rounds For Time:
    400m Run
    10 Ground to Overheads (III-185/125, II-155/105, I-125/85)

    *G2O means any way you prefer to get the barbell over head. Snatch or Clean and Press of any kind.


  • Saturday 9/8/18

    Teams of 2 - 1 Working at a Time
    For Time:
    80 Abmat Sit Ups (III-GHDSUs)
    100 KBS (III-55/35, II-35/25, I-25/20)
    80 Push Ups
    80 KBS
    80 Air Squats
    60 KBS
    80 Bulgarian Split Squats (no weight)
    40 KBS
    80 Good Mornings with KB
    20 KBS

    Cash Out: 800m Run Together


  • Friday 9/7/18


    1. Clean Complex
    6 Sets, On the 2:00:
    Power Clean + Hang Squat Clean + Squat Clean
    (60% – 65% – 70% – 75%x3)

    2. Conditioning
    3 Rounds For Time:
    60 Russian Twists w/ KB (55/35)
    21/15 Cal Row
    15 Hang Power Cleans (III-155/105, II-135/95, I-115/80, Ia-95/65)