Partner WOD:
150 Hang Cleans 135/95
150 Deadlifts 225/135
While one partner lifts, the other partner rows 250m as rest.
Results: 36:55
Wednesday, April 23, 2014
Tuesday, April 22, 2014
4.18.14 - Running
Pre WOD
5:00 of Jump Rope, use the time to work on DU. Run in your rope, just do not stop moving.
5:00 of Jump Rope, use the time to work on DU. Run in your rope, just do not stop moving.
Run or Sub for Row or Ski:
Complete 2 warm ups sets before you begin, 2x:30 warm up sets. For Runners, bring a watch/gps.
Complete 2 warm ups sets before you begin, 2x:30 warm up sets. For Runners, bring a watch/gps.
WOD
5×1:00 Run or Row or Ski (Pick one), rest 4:00 between sets, but move around.
For the 1:00 run, running inside (sprint turn style is fine, the goals is to track your personal distance and earn an even or better distance each round. To make it simple and for more room, running 5×400, 4:00 rest is an option. If you are truly moving as fast as you can in the 1:00 or the 400m, you will need 4:00 to recover.
5×1:00 Run or Row or Ski (Pick one), rest 4:00 between sets, but move around.
For the 1:00 run, running inside (sprint turn style is fine, the goals is to track your personal distance and earn an even or better distance each round. To make it simple and for more room, running 5×400, 4:00 rest is an option. If you are truly moving as fast as you can in the 1:00 or the 400m, you will need 4:00 to recover.
Post WOD
5×5 Deck Squat
5×5 Knee to Elbow
5x:30 Plank Hold
Stretch your running parts!
5×5 Deck Squat
5×5 Knee to Elbow
5x:30 Plank Hold
Stretch your running parts!
2.22.14 - 3 WODS (Crossfit Brentwood Hills)
Warm up
1m. on 1m. off
Jump rope, row
Strengthhandstand progression
WOD
3 min AMRAP 4x
10 Wall balls
5 burpees
1.5 min rest
20 Push ups
15 Sit ups
1.5 rest
Repeat
Results: 283 reps rx
1m. on 1m. off
Jump rope, row
Strengthhandstand progression
WOD
3 min AMRAP 4x
10 Wall balls
5 burpees
1.5 min rest
20 Push ups
15 Sit ups
1.5 rest
Repeat
Results: 283 reps rx
Thursday, April 17, 2014
4.17.14 - Snatches
Pre-WOD
Tabata
Tuck Jumps
WOD
12 min EMOM
3 Snatch High Pulls
3 Hang Snatches
1 OHS
Post-Wod
4 sets Multiple Angle Lunges
5x5 Bat Wings
Results: 95#
Tabata
Tuck Jumps
WOD
12 min EMOM
3 Snatch High Pulls
3 Hang Snatches
1 OHS
Post-Wod
4 sets Multiple Angle Lunges
5x5 Bat Wings
Results: 95#
Tuesday, April 15, 2014
Monday, April 14, 2014
4.14.14 - Body Weight AMRAP
Pre WOD
Hand Stand Hold Practice. Focus on correct alignment and no over extension while in your hold.
4x:20 Hold. Rest as need between sets.
For those that can do HSPU
4×3 HSPU with a :10 Hold after the 3rd rep.
To sub going feet over head do OH Holds with a dumbell/Barbell
Hand Stand Hold Practice. Focus on correct alignment and no over extension while in your hold.
4x:20 Hold. Rest as need between sets.
For those that can do HSPU
4×3 HSPU with a :10 Hold after the 3rd rep.
To sub going feet over head do OH Holds with a dumbell/Barbell
Then:
2×1:00 Wall Sit, rest as needed between. If you break, complete 25 push ups for each break in your minute.
2×1:00 Wall Sit, rest as needed between. If you break, complete 25 push ups for each break in your minute.
WOD
25:00 Amrap
200m Row or Run or Ski
10 Box Jump 24/20”
10 Push Up, hand release at the bottom. To scale up, place feet on a plate for inverted push ups.
10 Burpee
10 Sit Ups
10 Frog Hops
10 Lateral Lunges
10 Lateral Line Hops (10 each way)
Score is total reps.
25:00 Amrap
200m Row or Run or Ski
10 Box Jump 24/20”
10 Push Up, hand release at the bottom. To scale up, place feet on a plate for inverted push ups.
10 Burpee
10 Sit Ups
10 Frog Hops
10 Lateral Lunges
10 Lateral Line Hops (10 each way)
Score is total reps.
Post WOD
Recovery on Crossover Symmetry
3x:20 Prone Cobra Hold
Stretch/Roll
Recovery on Crossover Symmetry
3x:20 Prone Cobra Hold
Stretch/Roll
Results: 635 (first in class)
Sunday, April 13, 2014
Friday, April 11, 2014
Tuesday, April 8, 2014
Monday, April 7, 2014
4.7.14 - 5 Round MetCon
Pre WOD
5×5 SLDL
5×10 Weighted Sit Ups or Toes to Bar
5×5 SLDL
5×10 Weighted Sit Ups or Toes to Bar
WOD
5 rounds
10 Box Jump 24/20″
10 Burpee Pull Up
100m Sprint
5 rounds
10 Box Jump 24/20″
10 Burpee Pull Up
100m Sprint
Then immediately into:
2:00 Plank Hold. Each break in your plank hold = 10 Push Ups added to your cool down.
2:00 Plank Hold. Each break in your plank hold = 10 Push Ups added to your cool down.
Post WODFoam Roll Stretch
Results: 10:54 (best time of the day so far)
Thursday, April 3, 2014
4.3.14 - kb + Row/Run
Pre WOD
Partner KB Work
Complete 100 Reps of the below movements, break reps and order of movements any way. While the KB partner is working, the other partner must hold a plank or a squat hold. Communicate switches, reps do not count unless holding partner is in position.
Partner KB Work
Complete 100 Reps of the below movements, break reps and order of movements any way. While the KB partner is working, the other partner must hold a plank or a squat hold. Communicate switches, reps do not count unless holding partner is in position.
(Choose your own KB load)
Russian Swing
Snatch
Goblet Squat
Halo (50 each direction)
Russian Swing
Snatch
Goblet Squat
Halo (50 each direction)
Holladay Gym Sub KB for Bulgarian Bags, and change out Halo do half circles.
WOD In heats:
2x500m Row + 400m Run (or ski) for time. Rest 3-5:00 Between sets.
2x500m Row + 400m Run (or ski) for time. Rest 3-5:00 Between sets.
Score today is fastest total time for one set.
Results: 4:09 run
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