Saturday’s WOD
This was a tough partner WOD.
“Keep it Up!”
50 Thrusters per athlete (45 M/ 20 F)
*Hand the bar off as you finish and the last athlete to finish holds the bar while the other athlete loads the walking weight.*
400m walk/ jog holding the barbell, one in front one in back (115 M/ 65 F)
*Put the bar down for the first time!*
25 Situps per athlete
400 walk/jog holding the loaded barbell
25 Pushups per athlete using the bar for hand elevation (done in unison)
25 Pullups per athlete to finish the WOD.
*If the bar touches the ground during the thrusters or 400 m walks, both athlete must complete a 5 burpee penalty.*
Saturday’s WOD
This WOD should be completed in teams of 4 where everyone starts on one exercise. Team members may not move to the next exercise until everyone on the team has completed the correct number of reps.
30 – 20 – 10 of:
Sumo Deadlift High Pull
Box Jumps
Burpeess
Wall Balls
Then: As a team finish strong with a 400m Run
Monday’s WOD
D & D
You might feel like you are in a dungeon when we finish, but that is up to you!
Dips and Deads:
5 Rounds
10 Dips (weighted if you can)
6 Deadlifts (start at 50% 1rm and step up the weight each round)
Saturday’s WOD
It’s time for the ladies to enjoy the new Pullup Rig. We will be doing a scaled Eva.
Four rounds for time of:
Run 400 meters
1 pood Kettlebell swing, 20 reps
20 Beginner or Jumping Pull-ups
3-22 WOD
5 rounds for time:
25 Rows
25 Sliders (stationary hands)
25 Pushups
25 Bleachers
Saturday’s WOD
Eight rounds for time of:
10 Pushups
15 Jumping alternating lunges
20 Double-unders or 50 Single-unders
25 yard Shuttle sprint (5 x 5 yards)
Rest 90 seconds
Monday’s WOD
Junkyard Dog Warmups
Lifting:
10 G2O
50 jacks
10 G2O
40 Mtn Climbers
10 G2O
30 Squats
10 G2O
20 Pushups
10 G2O
10 Pullups
Oly Night
We are having an Olympic lift focused night tonight.
Three Position Hang Snatch – 5×3
Three Position Hang Clean – 5×3
Back Squat – 5×5
MetCon:
4 rounds for time:
10 OH Squats
20 Situps
30 Double Unders (if yo have them, 60 singles if you don’t)
Tonight’ WOD
“IronWorks Gone Bad”
Thrusters
Sit-ups
Box Jumps
Push Ups
Lunges
Three 5 minute rounds, rotating stations on the minute. One min rest between rounds.
Saturday’s WOD
“Centurion”
5 Rounds of 20 Reps
Pushups
Evil Wheels
Walking Lunges
KB Cleans (10 per arm)
Today’s WOD
Tabata WOD
Pushups
Situps
Squats
Mikeys
Dips
A tabata is an interval of four minutes broken down into 8 work sessions of 20 seconds of intense exercise followed by 10 seconds of rest. We will Tabata each of the five movements above. Your score is calculated by your lowest round of eight on each exercise. This one is a gasser for sure!!
Saturday’s WOD
400m Run
20 Min AMRAP
5 Pushups
2 TGU
10 Box Jumps
400m Run
And then….
Battle of the Sexes Rowing Challenge
As a team row a specified distance as fast as possible, switching out as rowers fatigue.
Tonight’s WOD
Another one of the CrossFit “Girls”
“Barbara”
5 rounds for time
20 Pullups
30 Pushups
40 Situps
50 Squats
Rx’d three minute rest between rounds.
Scaled Option:
3 rounds as rx’d
Thursday’s WOD
Going to try something a little different tonight, will see if it accomplishes what I am hoping for.
Warm-up:
5 rounds of 10
Squats
Pushups
Situps
Press
Pick-Two:
30 tricep dips and 10 of one base movement (from warmup)
50 pushups and 10 of one base movement
25 Burpees and 10 of one base movement
30 back ext. and 10 of one base movement
Cash out: “Magic Bananas”
8 min Alternating
30 sec Superman
30 sec Banana
Saturday’s WOD
Today’s WOD is a partner WOD. If your spouse is present today, they will be your partner.
800m Run
100 pushups (partner style, clapping hands between pushups, each pushup counts as 2)
100 Situps (partner style, same as above)
800m Run
Burpees- one for each min the first set took your team. Burpees can be split between the athletes.
400m Run
50 pushups (partner style)
50 Situps (partner style)
400m Run
Tonight’s WOD
Buy-In:
15 WallBall Situps
then
10-9-8-7-6-5
Burpee Pullups
Push Press
Hang Cleans (heavy)
Monday’s WOD
Borrowing this WOD from CrossFit Spartanburg. Looks like a bunch of fun!
NEMO ME IMPUNE LACESSIT:
10-9-8-7-6-5-4-3-2-1
Deadlifts
Power cleans
Front squat
Push press
Alpha Rx: 135#
Normal Rx: 95#
Tonight’s WOD
Strength:
Dips 3 x 15
Pullups 3 x 15
METCON:
7 rounds
1 minute rows (ring, machines, or sdhp)
1 minute plyo pushups (5) and Situps (5)
Saturday’s WOD
It’s that time again…bring on the Tabata! To really make it fun we are combining two of our favorite WOD’s to make an uberWOD!
TABATA Fight Gone Bad!
Squats
Situps
Pushups
KB Swings
Box Jumps
Tonight’s WOD
Complete as many rounds as possible in 20 minutes of:
3 Wall climbs
10 Up-downs
5 Parallette pass-throughs (forward + back = 1)
10 Grasshoppers (right + left = 1)
For the wall climbs, toes and chest touch the ground to toes and chest touch the wall. For the up-downs, thighs touch the ground then stand up fully. For the pass-throughs, the hips open at the front and back. For the grasshoppers, the shin contacts the opposite forearm.
Monday’s WOD
5 Rounds:
20 Overhead Walking Lunges w/ 45 lbs plate (10 each leg)
10 90 degree rotational box jumps (right & left counts as one rep) 20 inch box
10 Strict Pull Ups
Thursday’s WOD
The Deacon WOD. We have been reading in our quiet times about the office of deacon and the bigger idea of being a servant to the Body of Christ. I used some of our readings as the inspiration for this WOD. See if you get the symbolism of the numbers.
WOD:
13 min AMRAP
7 wall balls
7 pulls on rowers
7 lunges
6 pushups on the top of every minute.
Monday’s WOD
Have fun guys!
4 rounds with a partner.
Fireman’s Carry (down and back in the gym)
50 air squats together (each athlete will do 50, you can work at the same time)
25 pushups (again both athletes working at same time, use a kb or med ball under one arm switching arms each round)
Fireman’s carry (down and back, the other partner carries this time)
Cash out: Bench press ladder starting with 6 reps…5,4,3,2,1. Stepping up the weight each round.
