W.O.D.

Everything listed under: CrossFit Near Kennesaw

  • Thursday 5/4/17



    1. "Annie"

    50-40-30-20-10

    Double Unders (Single Unders 3:1)

    Sit Ups* (Feet can be anchored under dumbbells)

    *Absolutely MUST touch toes or dumbbells. Please no cheating this even when you get tired!


    2. Chest Day!

    Bench Press

    10-9-8-7-6-5-4-3-2-1

    *10 Diamond Push ups after each set. LIII-Add weight on your back. 

    **Start weight at about 65% of your 1RM for the set of 10. Increase by around 5#s each set. 

  • Monday 2/6/17

    photo cred: http://www.svgfit.com/2012/03/03-mar-2012-db-thruster-ring-dips-c2b.html


    1. Front Squats

    5-4-3-2-1-1-2-3-4-5

    (5) 82% - (4) 85% - (3) 88% - (2) 91% - (1) 95% *same for ascending reps


    2. For Total Row Calories

    EMOM x 15:

    Min 1: AMRAP Cal Row

    Min 2: 5 DB Clusters (III-50/35, II-40/25, I-25/15)

    Min 3: 5 Renegade Row w/ Push Up

    *Every rep missed on clusters and rows = 2 cals off total score



  • Tuesday 1/17/17


    For Total Time:
    3 Rounds:
    400m Run
    10 Clean & Jerks (III-185/135, II-155/115, I-125/85)

    Rest 5 mins

    3 Rounds:
    10 Front Squats (Same weight) *Taken from ground if able
    5 Tire Flips

    Rest 5 mins

    3 Rounds:
    15 HSPUs (Scale: Box HSPUs)
    1 Sled Push (III-135/95, II-95/45, I-45/0)


    GREAT, GREAT, GREAT video on Kipping HSPU. Ever wonder why some reps feel easy and some feel awful. Check out this video.


  • WOD 5/20/14


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

    WOD

    3 Rounds for Time of:

    50 Alternating Pistol Squats


    15 Chest to Bar Pull Ups


    10 Hang Power Cleans (165/105)


    Videos to come


  • 5/15/14


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

    WOD

    3 Rounds for Time of:

    400m Row

    30 (15 each arm) 1 Arm Dumbbell Snatches (50#/30#)

    30 Burpees


    1 Arm DB Snatch Demo (Make sure you are starting in a deep squat with the back straight. I don't want to see any rounded backs today ESPECIALLY at that initial pull from the ground)


  • WOD 5/14/14

    U.S. Marine Corps Major Douglas A. Zembiec, 34, of Albuquerque, New Mexico, assigned to Headquarters Battalion, Marine Corps National Capital Region, Henderson Hall, based in Arlington, Virginia, was killed during a firefight on May 11, 2007 in Baghdad, Iraq. He is survived by his wife Pamela, daughter Fallyn, parents Donald and Jo Ann, and brother John.


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

    WOD

    "Zembiec"

    5 Rounds for Time of:

    11 Back Squats (185/115)

    7 Strict Burpee Pull Ups (Strict Push Ups & Strict Pull Ups)

    400m Run


    Just Squat.


  • WOD 5/13/14


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

    Skill

    Practice rebounding Box Jumps

    *I personally do not believe you need to use this method in every workout. I believe it puts too much strain on the achilles tendon BUT it's another tool in your tool bag for speed especially in competitions. Go ahead and learn it and use it when necessary. 


    WOD

    For Time:

    500m Row

    15 Box Jumps (30"/24") *If you are scaling, still jump higher than you usually do even if just slightly higher

    500m Row

    20 Box Jumps (24"/20")

    500m Row

    15 Box Jumps (30"/24")

    500m Row

    20 Box Jumps (24"/20")

    *Use rebounding where you feel comfortable


    Rebounding on Box Jumps with Matt Chan



  • WOD 5/12/14


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

    Skill

    We will take 15 mins to work on Split Jerk form 


    Strength

    5 x 3

    Clean & Split Jerk 

    *Keep weight moderate and focus more on bettering split jerk form. Must use split jerk on every lift. 


    WOD

    AMRAP in 10 Mins of:

    Clean & Split Jerks (135/95)

    10 Double Unders

    15 Toes to Rings


    Amazing intro to explaining the split jerk by Coach Burgener (PLEASE WATCH BEFORE CLASS)



    Shorted the dip & drive vs explosive dip & drive


  • WOD 5/9/14


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

    WOD

    For Time:

    5k Row


    *Believe me, this seems like a drag (pun intended) but you will feel very accomplished when you finish. You got this!


    5k Row Tips and demo


  • WOD 5/7/14

     

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

    WOD

    3 Rounds of:



    400m Run

    5 OHS (135/95)

    10 Back Rack Lunges (135/95)

    15 Wall Balls

  • WOD 5/6/14


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

    Skill

    As a group we're going to work on 

    Squat Snatch


    WOD

    10 Rounds of:

    1 min Row (for cals)

    15 secs Rest

    30 secs STO (135/95)

    15 secs Rest


    Snatch Analysis 


  • WOD 5/5/14


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

    Skill

    Take 15 mins to gain more efficiency at

    Handstand Push Ups


    WOD

    3 Rounds for Time of:

    50 cal Row

    15 HSPU

    50 Double Unders (100 SU)