4.25.2012 – “Suckfest”
Warm Up:
CFCDA+ 3 rounds w/ barbell
10 reps muscle snatch
10 reps OHS
Skill:
Snatch to OHS 4×10 ascending
WOD
“Suckfest”
40-30-20-10
push up
tuck jump
Archive for the ‘WOD’ Category
4.24.2012 – “Running Fran”
Warm Up:
CFCDA+
DB swimmers 2×15
Med ball warm up
Skill:
Clean to strict press: 10-10-10-10 ascending
WOD:
“Running Fran”
Run 400m
21 Thrusters @ 95/65
21 Pull Ups
Run 400
15 Thrusters
15 Pull Ups
Run 400
9 Thrusters
9 Pull Ups
4.23.2012 – “The long goodbye: running”
Warm Up:
CFCDA+ 2 rounds of
scap PSU x15
holllow rock x15
trap 3 raise x10
good morning salutation x10
Skill:
Sumo Deadlift 3×10
WOD:
“The long goodbye: running”
teams of 4
run 16×400
sled pull
burpee
rotate on the lap
4.21.2012 – “Hold It!
“Hold It!
Teams of 4
Hold a 155# barbell off the ground.
Complete the following:
100 Burpees
200 Pullups
300 Lunges
400 Star Jumpers
Rules:
No more than 2 people holding the bar (you may not touch the plates or sleeves). You may have as many people working at one time as you like. The bar must be held in the hang position, standing tall. The movements must be completed in the posted order. If the barbell touches the ground everyone on the team does 5 penalty burpees.
4.20.2012
Warmup:
3 sets
8 Hanging Scap Slides
10 One Arm KB Bent Row
Skill:
In 10 minutes build to a heavy double on weighted pullups.
WOD:
Teams of 2 do 4 sets each of:
10 KBS
1 KB Clean to 6 Front Squat (left)
2 TGU (left)
10 KBS
1 Clean to 6 Front Squat (right)
2 TGU (right)
Finish the entire complex before switching. THIS WORKOUT IS NOT FOR TIME, but try to go unbroken. Use 53/35#
4.19.2012
Warmup:
3 sets
Pass Through x 10
PVC Sotts Press x 10
PVC Cuban Press x 8
Skill:
Build to a ¾ BW OHS. Once there, do a max rep set (goal is 15+ reps). You can have 2 attempts.
WOD:
“The Tears of a Spider Monkey”
7 rounds for time of:
20 Push Press @ 75/55lbs
20 OHS @ 75/55lbs
WOD courtesy of Outlaw CrossFit
4.18.2012
Warmup:
Glute activation
Skill:
Take 15 minutes to find a heavy double on the deadlift (hand release).
Do 8 DB renegade rows each side with 1/3 BW between sets
WOD:
In teams of 2
10!
Deadlift @ 225/135#
Ring Dip or Planche Pushups
Partner A will do 10 deads
Partner B will do 10 deads
Partner A will do 10 dips
Partner B will do 10 dips
Then start on 9’s…
4.17.2012
Warmup:
400 m Run
2 sets of 15 DB Swimmers/ 15 Scap Pushups
Skill:
3 sets
8 presses with the left hand, on the last press hold the DB overhead and lunge 10 m. Repeat with the right. Ascending weight.
WOD:
Part A: 800 m Run
Part B: 3 RFT
10 DB push press @ 1/2 BW
10 Tuck Jumps
10 Hollow Rocks
Part C: For time, down and back 3x on the Ab Disc
Add all three times up for your total score. Ex: 3:05 + 2:00 + :30 = 5:35
4.16.2012
Warmup:
Line drills
Skill:
DB Goblet Squat 10-10-10-10 (go heavy, we have 100’s)
Do 10 hanging scap slides between each set
WOD:
Max Out!
1’ on 3’ off
Jump Squat
Pullup
Airdyne
Complete 2 rounds, go hard.
4.14.12
Saturday skill sesh: sign up only.
-deadlifts and rope climbs!
Saturday 9am WOD:
Filthy Fifty!
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