Archive for the ‘WOD’ Category

5.7.2012- Cindy had a Baby

05/06/12 by | Blog, WOD | 6 Comments »

MONDAY

Warm Up:

Instructor-led KB warm up

 

Skill:

3’-2’-1’ AMRAP double under

 

Cindy had a Baby

Teams of 2:

Get 20 rounds of “Cindy”:

5 Pull Up

10 Push Up

15 Squats

and 300(male teams) 200(female teams) cals on the baby.

Split the work up any way you want.


5.5.2012- Fight Gone Baby!

05/04/12 by | Blog, WOD | No Comments »

Warmup:
800 m Jog
Group shoulder warmup

 

WOD:

“Fight Gone Baby!”
Box Jump
Wallball
Push Press @ 75/45#
Baby
TTB
Rest

Do this FGB style.
Box jumps, show control on the box (Open standard).

5.4.2012- G.I. Jane

05/03/12 by | Blog, WOD | 5 Comments »

Warmup:
Arm Circles/ DROMS
2 sets
Ab Disc
Windmill x 6 each side

Skill:
50 Ring Pushups/ 50 Hanging Scap Slides
-break up as needed

WOD:
“GI Jane”
75 Burpee Pullups for time

5.3.2012- Kettle Sandwich

05/02/12 by | Blog, WOD | No Comments »

Warmup:

3 sets

10 Pass Thru’s

15 Scap Pushups

15 DB Swimmers

 

Skill:

DB Press Complex – 4 sets ascending

3 press + 5 push press

 

WOD:

“Kettle Sandwich”

3 Rounds not for time

21 KBS @ 53/35#

10 KB Rack Lunge (left)

3 Reverse TGU (left)

10 KB Rack Lunge (right)

3 Reverse TGU (right)

21 KBS

 

Rest 60 seconds between rounds.

KB can only touch the ground during the rest time.


5.2.2012- Regionals Team Event #3

05/01/12 by | Blog, WOD | No Comments »

Warmup:

Partner Med Ball Squat Toss

 

Skill:

Shrimp Squat – accumulate 50 reps total

-Use this time to work on DB Snatch tech

 

WOD:

“Regional Team Event 3″

6 Rounds Total

10 DB Snatches @ 1/3 BW

1 Suicide

 

1 partner completes 1 round, then switch.

Use Regional movement standards for DB snatch

RX+ 100/70#

5.1.2012- OOOOOOH BABY

04/30/12 by | Blog, WOD | No Comments »

CrossFit Walter Reed

Warmup:

3 sets

50 Jump Rope Singles

10 Knees to Elbow

 

Skill:

Take 12 minutes to build to a heavy triple weighted pullup

-Or work on your pullup progression.

 

WOD:

Part A

Airdyne

30” @ 90% effort

30” @ 50% effort

x10

Record total cals. (free month if you hit 300)

 

Rest 5’

 

Part B

EMOTM for 10’

6 Strict Ring Rows (knees straight)

12 Air Squats

-this should be easy, focus on perfect reps

 

Coach’s note – For the Airdyne intervals, keep them consistant. 90% means your first interval should be the same as your last. This is a good way to learn your engine and what you’re capable of.

4.30.2012 – Regionals Team Event #1

04/29/12 by | Blog, WOD | 8 Comments »

Partner Warmup:

AMRAP 4 minutes

Person A – KBS (light)

Person B – Broad Jump down

Bear Crawl back

Switch

 

Skill:

Muscle Snatch 10-10-10 (light)

 

WOD:

Regional Team Event 1

20 Partner DL

40 Pushups (total)

20 Partner DL

40 Pushups

 

Suggested loading: combined BW of both partners

1 partner working at a time on the pushups.

HSPU for RX+ (half the reps)

4.28.2012 – Running Clinic

04/27/12 by | Blog, WOD | 1 Comment »

Run Clinic ONLY 
8am-9am skills and drills
9am-10am running WOD! 
meet at the gym.

4.27.2012 – “CFCDA Capacity Test”

04/26/12 by | Blog, WOD | 3 Comments »

Warm Up:
CFCDA+
strict pull up (or negatives)
or
ring row (feet up)
and
goblet squat, ascending
5-4-3-2-1 reps
Skill:
clean prep.

WOD:
“CFCDA Capacity Test”
10 minutes to find your 3RM squat clean and burpee max reps
-cannot start burpees until minute 3
-FS 3 rep must be completed in 30″
-must begin with an empty bar.
REST 4′
4′ max effort row for cals
3′ max effort pull ups
2′ max effort FS @ 1/2 BW
1′ max effort push press/jerk at 1/2 BW
-score is total reps
-no racks allowed.

4.26.2012 – “Maxercise”

04/25/12 by | Blog, WOD | 5 Comments »

Warm Up:
CFCDA+
turkish get-up 3×3 (add 1-arm OHS at the top of each rep)

Skill:
45″ max effort on the Airdyne (2 chances)
Rest 5′
max watts on the erg (2 chances)

WOD:
“Maxercise”
20 minutes of instructor-led kettlebell fun!
 
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