CrossFit WOD Tues April 16th 2019


Get your BINGO squares completed before the end of the month!

CrossFit:

A.) Push Press (5 x 5 )
5 sets of 5 reps (climbing in weight)

In between each set complete 20 HEAVY Russian Twists 35/20lb DB or more. L + R = 1 Rep

B.) 2min. AMRAP:
12/9 Cal Assault Bike Sprint or Row or 100m Sprint
8 Alt. DB Snatches 70/50
Max Toes-To-Bar in remaining time

Rest 1min. x 5 Rounds

*Score is TTB only
*I really want you to move quick! You should have about a minute on the TTB, so if you don’t, scale a few things back.
*ADV is 10 Alt. DB Snatches

CrossFit, Strong, Sweat WODs Mon April 15th 2019


CrossFit:

A.) Back Squat (20rep Week 3)

You guys should know the deal. (read my description 2 weeks ago if need more info)

Work up to a heavy double or single, then try and add 5-10lbs onto whatever you did last week. If you failed, try the same weight or lighter. You only get 1 shot at this. The muscle soreness should be getting better from since week 1. Dig Deep!!

B.) 15min. AMRAP:
30 Double Unders
15 Wall Balls 20/14
30 Double Unders
15 Pull-Ups

It’s always hard to program after the 20 rep but this seemed perfect to me. ADV is 4/3 Muscle Ups instead  of pull ups.

Strong:

Monday 4/15 – Upper Body (Full Upper, Pull Dominant)

Part A stays similar week to week. Track the metrics for progression

A. Alternate movements x 4 sets each:

Final week of current rep scheme for part A

One-Arm DB Rows (knee on bench) x 15 Reps (lighter) then 3 x 8-10 (heavier)

Rest 2-3 min after both arms

Dips x Reps 8-6-4 (increasing difficulty) + 1 x MAX REPS with BW

Rest 2-3 min

B. Strict Pull-ups (weighted as feasible)

If unweighted, focus on trying to increase difficulty each time the reps decrease

6 reps EMOM x 3 min

Rest 2 min, then increase difficulty

4 reps EMOM x 3 min

Rest 2 min, then increase difficulty

2 reps EMOM x 3 min

C. Superset x 3 sets each:

8-10 Reps Hang High Pulls @ 65-70% of clean max

12-15 Reps DB Lateral Raises

Rest 2-3 min

D. 15 Minutes of QUALITY MOVEMENT and UNBROKEN Sets/Reps:

Perform the DB Movements with CONTROLLED TEMPO throughout all reps

5 Rounds of:

5 DB Hammer Curls

5 Push-ups on DB Handles

5 DB Thrusters

After each “5 Rounds” Assault Bike 25/20 Calories (male/female)

Then begin next “5 Round” Sequence of DB Movements

Sweat:

A.) “Bull-ish”

2 Rounds For Time:
200 Double Unders or Singles
50 Wall Balls (30/20lb.)
50 Toes-To-Bar
1 Mile Run

*This is a classic CrossFit Hero WOD that has been slightly modified.

*Time CAP: 35min.
*The Wall Ball is suppose to be heavy because the original version is a 135/95lb Overhead Squat. We did those on Saturday, but if you chose to swap that movement out you can do them today! Use just the bar, 95/65lbs, or go full blown RX!

CrossFit, Sweat, HIBB WOD Sat April 13th 2019


Get your BINGO squares completed before the end of the month!

CrossFit:

(Teams of 2)

35min. to finish…
3 Rounds:
30 Toes to Bar
30 Deadlifts 135/95
30 Lateral Burpees Over The Bar

60/40 Cal Assault Bike or Row

2 Rounds:
30 Toes to Bar
30 Deadlifts 185/135
30 Lateral Burpees Over The Bar

60/40 Cal Row or Assault Bike (if you biked already, row this one or vise versa)

1 Round:
30 Toes to Bar
30 Deadlifts 225/155
30 Lateral Burpees Over The Bar

ADV numbers:
185/135
225/155
275/185Can you finish?!

Sweat:

Let’s see how far you can get in 35min.. AMRAP:

1 Mile Run (200m intervals)
1 Mile Row (200m intervals)
1 Mile Assault Bike (.2 intervals)
100 Barbell Overhead Squats 45/35lb
100 *Optional movement 🙂

*Can anyone get 2 Rounds?

*1 Mile Row is 1600m

*Options for last section: You get to pick today!
1.) American KB Swings
2.) HSPU’s
3.) Pull-Ups
4.) Toes To Bar
5.) Or anything else you want to work on. Can even be you and a partner chipping away at muscle ups for a while. Whatever you want!

HIBB:

A.) 10 Min EMOM Alternating movemets

1. 15/12 Cal Row
2. Overhead Squats 95/65
3. 15 Toes to Bar

Rest 10 Min

B.) 10 Min EMOM

10 Deadlifts 60% 1RM

*This should be VERY difficult! Try to do the reps fast so you get some rest. *Don’t drop it at the top.

CrossFit, Strong & Sweat WOD Friday April 12th 2019


 

Get your BINGO squares completed before the end of the month!

 

CrossFit:

A.) 20min. running clock…
Run 400m
10 Power Clean and Jerks at 50%
Run 400m
8 Power Clean and Jerks at 60%
Run 400m
6 Power Clean and Jerks at 70%
Run 400m
4 Power Clean and Jerks at 80%
Run 400m
2 Power Clean and Jerks at 90%
Run 400m
Use remaining time to shoot for a 1 rep max

Numbers are based off of effort not 1RM. Once you hit 6 reps it should already start getting pretty spicy.

We haven’t ran or done clean and jerk all week, so I would really like some big numbers on these. You may share bars.

Not feeling it today? Do 10 Every round with a light weight and just work on form.

B.) 4 Sets:
10 Barbell Sit-Ups
15 Barbell Reverse Sit-Ups
20 Russian Twists with 35/25lb DB
Rest 30sec. Between Rounds

C.) Optional with a partner:
Weighted Planks
3sets of 1min. on 1min. off

Strong:

Upper Body (Push Dominant) + Lower Body (Quad Dominant)
Part A stays similar week to week. Track the metrics for progression

A. Thrusters – Reps 6-5-4-3-2 (increasing weight each set to tough set of 2)
Note decrease in rep scheme from prior week. Increase weights slightly

B. Hang Squat Clean – Build to challenging set of 3 reps

C. EMOM x 6 min:
Hang Squat Clean x 3 reps @ 80-85% of part B top weight
D. Superset Movements x 3 sets each:
For Push-ups, to INCREASE difficulty, elevate feet or add a weight on your back. To DECREASE difficulty, elevate hands onto a bench, box or barbell in a squat rack
Diamond or Narrow-Grip Push-ups x 12-20 Reps
Banded Tricep Pushdowns x 15-20 reps
https://www.youtube.com/watch?v=kq-fSyPL1m8
Rest 2-3 min

E. One Round:

20 DB Push Press
40 Cal Row
20 DB Snatch (alternate arms)

 

 

Sweat:

Every 10min. x 3 Rounds:
400m Row
30 DB Burpee Hang Power Clean and Press 45/30s
400m Run
30 Toes-To-Bar

Gotta pace a little so you can hang on. If you need to scale anything, change the 30 reps to 20.

Shoot for a fast finish time and earn that rest break.

For the DB Burpee Hang Power Clean and Press, you’re going to need (2) DBs. As you stand up from the burpees, do the hang clean on the sides of your body and bring them to shoulder… Now press, don’t jerk them!

Advanced can go 50/35s

B.) Arm Cash Out!

3 Rounds:
1min. of DB Bicep Curls
immediately into;
1min. of DB Tricep Skull Crushers
1min. REST

CrossFit, Strong and Sweat WODs Fri April 12th 2019


Get your BINGO squares completed before the end of the month!

CrossFit:

20min. running clock…
Run 400m
10 Power Clean and Jerks at 50%
Run 400m
8 Power Clean and Jerks at 60%
Run 400m
6 Power Clean and Jerks at 70%
Run 400m
4 Power Clean and Jerks at 80%
Run 400m
2 Power Clean and Jerks at 90%
Run 400m
Use remaining time to shoot for a 1 rep max

Numbers are based off of effort not 1RM. Once you hit 6 reps it should already start getting pretty spicy.

We haven’t ran or done clean and jerk all week, so I would really like some big numbers on these. You may share bars.

Strong:

Upper Body (Push Dominant) + Lower Body (Quad Dominant)
Part A stays similar week to week. Track the metrics for progression

A. Thrusters – Reps 6-5-4-3-2 (increasing weight each set to tough set of 2)
Note decrease in rep scheme from prior week. Increase weights slightly

B. Hang Squat Clean – Build to challenging set of 3 reps

C. EMOM x 6 min:
Hang Squat Clean x 3 reps @ 80-85% of part B top weight
D. Superset Movements x 3 sets each:
For Push-ups, to INCREASE difficulty, elevate feet or add a weight on your back. To DECREASE difficulty, elevate hands onto a bench, box or barbell in a squat rack
Diamond or Narrow-Grip Push-ups x 12-20 Reps
Banded Tricep Pushdowns x 15-20 reps
https://www.youtube.com/watch?v=kq-fSyPL1m8
Rest 2-3 min

E. One Round:

20 DB Push Press
40 Cal Row
20 DB Snatch (alternate arms)

Sweat:

 

 

CrossFit & Sweat WOD Thursday April 11th 2019


Get your BINGO squares completed before the end of the month!

CrossFit:

A.) 15min. of Straight Booty Work:

5min. of:
30sec. of Front Squats
30sec. of Rest
immediately into;
5min. of:
30sec. of Front Rack Lunges
30sec. of Rest
immediately into;
5min. of:
30sec. of Hip Thrusts
30sec. of Rest

Set-Up Stations and Pick a Weight for each movement:
135/95 or
115/75 or
95/65*Try to move the whole 30sec.
*Pause for 1sec at the top of each hip thrust. (Use a bench for support)

B.) 15min. to get as far as possible…
15 Cal Row or Bike or 15 30 ft. shuttle run
15 Wall Balls 20/14
15 Russian KB Swings 70/53
… 14 reps… 13 reps… All the way to 1..*If you finish that, you are a bad mother fu*$er

Sweat:

15min. AMRAP of sexy:

10 DB Push Press 50/35s+
200m Run
10 Pull-Ups
50 Double UndersRest 4min.

15min. AMRAP of core:
5 Reverse Burpee
5 Toes-To-Bar
5 Barbell Sit-Ups
5 Barbell Reverse Sit-Ups
5 Russian Twist (L+R=1 Bodyweight)
*Each round add 5 reps to each movement 🙂

That core part though…

CrossFit ,Strong, Sweat WODs Wed April 10th 2019


Get your BINGO squares completed before the end of the month!

CrossFit:

“Pump Session ”

As Many Rounds As Possible In 25min.

20/15 Cal Assault Bike
10 Incline DB Bench Press 50/25s
50 Double Unders
15 Pull-Ups

*Rest 90sec. After Each Round

*Do a round FAST, then rest 90sec. and repeat.
*put one end of your bench on top of some plates to get it to an incline of about 30-45 degrees
*A lot of you guys are very strong on bench so feel free to use 70s for ADV.
*Score is your slowest round
B.) DB Bent Over Ladder:
10-9-8-7-6-5-4-3-2-1

*70/45lbs. or more
*Complete 10 on the right, then 10 on the left, then 9 on the right, then 9 on the left, and so on…
*Keep form and time under tension a priority.

Strong:

Upper Body (Pull Dominant) + Lower Body (Hamstring Dominant)
Part A stays similar week to week. Track the metrics for progression

A. Alternate movements x 5 sets each:
“Stop” Deadlifts – Reps 5-4-4-3-3 (increasing weight EVERY SET)
Rest 2-3 min
Chin-ups (supinated, palms facing) – Reps 5-4-4-3-3 (increasing difficulty to tough set of 3 reps)
*Choose rings or bar, and stay consistent week to week to gauge progress
Rest 2-3 min
B. Pendlay Rows – Build to challenging set of 5 reps
Then complete 3 sets of 6 reps @ 10-15% less than top 5-rep set
https://www.youtube.com/watch?v=a5apml0xAxo

C. Rear-Foot Elevated Split Squat
5 x 5 (increasing weight to top set of 5 reps per leg)
***Start light so that only the last 2 sets are truly “challenging”
Use the “Back-Rack” Position if comfortable with heavy weights, otherwise DB’s or KB’s held by side, or front-rack position
https://www.youtube.com/watch?v=-Hl014L9NY0

D. AMRAP 6 min:

6 Burpee Box Step-ups (DB in each hand)
12 Russian KBS (HEAVY)
18 GHD or Decline Sit-ups
E. Banded Leg Curls – 2-3 x 20-25 reps
***See video regarding elevation of hips for more range of motion
Select band thickness to reach a difficult set within rep range
Hold and contract for one second at the top of each rep
https://www.youtube.com/watch?v=01lZBLGvT8Y

Sweat:

35min. to get as much work done as possible. You are on your OWN time. As soon as you finish a section, rest 90sec. and keep chipping away.

6 Rounds:
10/7 Cal Assault Bike
10  Perfect Push Ups (hard)

Must Rest 90sec Then;

6 Rounds:
10/8 Cal Row
10 DB Deadlifts 70/50s

Must Rest 90sec. Then;

6 Rounds:
15 Wall Balls 20/14
5 DB Burpee Power Cleans 50/35s

Must Rest 90sec. Then;

For Time:
50 “A” Squats

**Once you finish everything, rest 90sec. again and then go back through. Change push ups to Floor Press if you get there again.

CrossFit WOD Tues April 9th 2019


Get your BINGO squares completed before the end of the month!

 

CrossFit:

A.) Snatch
Warm up with to about 65-70% of your max and then complete:

3 reps EMOM x 10min.

*Shouldn’t be super hard, but not easy either.

*All power reps with emphasis on form. Shoot for touch and go reps. Keep your hook grip. And FOCUS on your LATS sweeping that bar into your hips.

B.) Every 3min. x 6 Rounds:
10 Jerks 115/75
10 Toes-To-Bar
10 Hang Power Cleans 115/75
10 Handstand Push-Ups

ADV is adding 1 rep each round to each movement. So round 2 would be 11 of everything… Then 12… And so on…

NO QUITTING. Once you can not finish the 13 set for example, just go back to 10s immediately and finish.

We’ve done this style a few times, but never this combo so I am anxious to see scores. If you think you may need 135/95lb then go for it.

CrossFit, Strong, Sweat WODs Mon April 8th 2019


Get your BINGO squares completed before the end of the month!

CrossFit:

A.) 20 rep Back Squat
You guys should know the deal. Work up to a heavy double or single, then try and add 5-10lbs onto whatever you did last week. If you failed, try the same weight or lighter. You only get 1 shot at this. You should look like you’re about to vibrate off the floor about 14 reps in. Dig Deep!!

B.) 14min. AMRAP:
21 Wall Balls 20/14
15 Cal Row or Bike or 200m Run
9 Deadlifts 225/155

*Because it’s 20 rep day (and you might be dead right now) I will give you the option of doing this in a Team format. Just double the numbers to 42-30-18.

Strong:

Upper Body (Push Dominant + Core)
Parts A and B stay similar week to week. Track the metrics for progression

A. Bench Press – Reps 9-7-5 (Increasing weight)
*Add slowly week to week to the top set of 5 reps
B. One-Arm DB Overhead Press (note new rep scheme)
1 x 10-12 (light, warmup, per arm)
2 x 6-8 (heavier/challenging, per arm)
C. DB Incline Bench Press – Build to challenging set of 10 reps
Rest 2-3 min, then with the same weight as the 10-rep set, complete:
5 reps every 30 seconds for as long as possible unbroken (4-min cap)
D. EMOM x 12 min (alternating):
https://www.youtube.com/watch?v=xms3p_iIIBk
10-12 Reps DB Lateral Raises
6-12 Reps Dynamic Push-ups (see video demo)
10-12 Reps Lying DB Tricep Extensions
Rest 4 min
E. EMOM x 12 min (alternating):
10-12 Reps “Plate Raises” (from waist to overhead, strict)
6-12 Reps Ring Push-ups
12-15 Reps Bentover Rear-Delt Reverse Flies
(light, focus on retracting scapula at contraction)

Sweat:

A.) 10min. to finish…
5 Rounds:
100m Run
15 Burpees

B.) 10min. to finish…
5 Rounds:
10 Front Rack Lunges (95/65lb bar)
10 American KB Swings 70/53/35
10 Push-Ups

C.) 10min. to finish…
4 Rounds:
20 Alt. DB Snatches 45/30
10 Burpee Box Jumps 24/20″

*3min. Rest between sections

CrossFit WOD Sat April 6th 2019


Get your BINGO squares completed before the end of the month!

CrossFit:

“Team Murph… Kinda…”

35min. to get as far as possible…
Run 1 Mile (200m intervals)
100 Pull-Ups
200 Push-Ups
300 Air Squats
Run 1 Mile (200m intervals)
300 Sit-Ups
200 Double Unders
100 Pull-Ups
Run 1 Mile (200m intervals)

Be impressive to see a team finish this.
SWEAT:
5min. EMOM:
12/9 Cal Row
Immediately into;
5min. EMOM:
8 Burpee DB Deadlifts 70/50s
Immediately into;
5min. EMOM:
40sec. PlankRest 5min.

5min. EMOM:
10/7 Cal Assault Bike
Immediately into;
5min. EMOM:
8 Burpee DB Deadlifts 70/50s
Immediately into;
5min. EMOM:
40sec. of Plank

* On the planks you are allowed to switch between front or side positions. You just can not switch in the same minute. Only 1 position for the whole 40sec. Stay balanced 🙂

* Try those heavy DBs on the deads. It’s only 8 reps!

* I know it’s sweat, but some of you are pretty advanced. You can try 2 or 3 muscle ups EMOM on one of the plank sections if you like.

A.) 12 Min to get through this Clean Ladder:
20 reps at 50%
15 reps at  65%
10 reps at 75%
Max reps at 90%
-REST 5 MIN-
B.) 200 Cal assault bike with a partner or 100 cals individually, interval style 30 sec on 30 sec off.
-REST 5 MIN-
C.) 10 min AMRAP
Max rep Bench Press 135/85
*Every time you break a set, complete 10 kipping pull ups
*Try not to give yourself too much rest on this.