Wod

CrossFit

04-06-2020
04062020

Metcon
Metcon (10 Rounds for reps)
10 intervals, each for time:

1 Rope Climb, 15 ft.
10 Burpees
15/10 Calories, Rowing

*Rest 3 minutes between each

Limited Equipment Options:

3 Strict Pull-ups, or 6 DB/barbell rows (ea. side)
3 Strict Knees-to-elbows, or 3 Floor Knees-to-Chest
10 Burpees
150m Sprint, or 50 DUs/100 singles

https://m.youtube.com/watch?v=spyZWbUXjqs

Cash Out
Metcon (No Measure)
12 Tempo Push-ups, breakup as needed

Tempo – 5555
Eccentric (descent): 5 secs
Pause (botttom): 5 secs
Concentric (ascend): 5 secs
Pause (top): 5 secs

CrossFit

04-05-2020
04052020

Open Gym
Metcon (No Measure)
– Mobilize, Stretch, Dynamic Warm-up
– Make-up or Create a WOD
– Pick a Benchmark WOD
– Work on Weakness or Goals
Sunday Bunday
Metcon (Weight)
Tabata (8 rounds each):
Jumping or walking lunges
Hip thrusts, feet on wall
Deadlifts (choose weight)
Squats

CrossFit

04-04-2020
04042020

Metcon
Broomstick Mile (Time)
25 Back Squats
25 Front Squats
25 Overhead Squats
400 meter Run
25 Shoulder Presses
25 Push Presses
25 Push Jerks
400 meter Run
50 Hang Cleans
400 meter Run
50 Snatches
400 meter Run

*Perform all movements except the run with a PVC pipe (or broomstick). Rx+ use 45/35# Bar.

CrossFit

04-03-2020
04032020

Open Gym
Metcon (No Measure)
– Mobilize, Stretch, Dynamic Warm-up
– Make-up or Create a WOD
– Pick a Benchmark WOD
– Work on Weakness or Goals
Monster Mash
Metcon (Time)
03.30.2020 | Monster Mash

3 Rounds for time of:
21 Toes-to-bar (or V-ups)
7 Clean & Jerks, 185/135 (or w/ DBs you have)

3 Rounds for time of:
21 Burpees, bar-facing (or regular burpees)
7 Hang Squat Cleans, 155/105 (or w/ DBs you have)

3 Rounds for time of:
21 Dumbbell Box Step-ups
7 Ring Muscle-ups (or w/ DB Bent Over Rows)

*Rest 5 minutes between workouts.

CrossFit

04-02-2020
04022020

Warm-up
3min Jogging

2 Rounds:
10 toe touch jumping jacks
10 mountain climbers
5 yoga pushups
5 good mornings (barbell, pvc, broom, KB behind back)
5 strict press/side (or 5 barbell)

30sec/side samson or couch stretch
30sec/side pigeon

Practice/warm-up on Clean & Jerk or Snatch

Metcon
SQT (Time)
Three rounds for time of:
10 Ground to Overhead, 95# / 65#
200 yard Shuttle sprint, 50 yards x 2

Clean & Jerk or Snatch – use barbell, DBs, or single arm KB; guestimate distance for shuttle runs (50y = 1/2 football field)
Cash Out
400m Run (Time)
Max Effort 400m Run

2x400m Sprint. Rest 3 minutes between efforts. Score best one

CrossFit

04-01-2020
04012020

Warm-up
10 side alt. squats
10 alt. spider lunges, hold for 3
10 alt. dynamic pigeon, hold for 3
10 alt. scorpion
5 yoga push ups
5 R/L cossack squats
5 bootstraps, hold for 3 at bottom and top
10 OH press, empty barbell or substitute

30sec samson or couch stretch, ea. side
30sec twisted cross, ea. side

Metcon
Metcon (Time)
3 Rounds:

50 Jumping Air Squats
50m Walking lunge
20m Handstand Walk (sub 5 wall walks, HS or pike hold w/ 20 taps)

Cash Out
Metcon (No Measure)
Spend 10-15min stretching and/or foam rolling

CrossFit

03-31-2020
03312020

Warm-up
2 rounds:
30 jump and touches (6in. above your reach)
10 walking lunges w/ empty barbell overhead (or pvc, broomstick etc.)
8 bent over rows, empty barbell or sub.
8 hips down push-ups
8 hollow rocks
Metcon
Metcon (Time)
Run 2400m (or bike)
200 Double-unders
100 Wall Ball Shots, 20/14 (sub jumping air squats)
50 Sit-ups
25 HSPU, strict (sub push-ups)
25 Pull-ups, chest-to-bar (sub rows)
Cash Out
Metcon (No Measure)
Tempo Push-ups 12×1

Rest as needed between sets.
Tempo- 5555
Eccentric (descent): 5 secs
Pause (bottom): 5 secs
Concentric (ascend): 5 secs
Pause (top): 5 secs

Metcon (Time)
Medicine Ball Clean 1×50 at 20/14 lbs

In as few sets as possible.

CrossFit

03-30-2020
03302020

Warm-up
2 rounds:
10 Toe touch jumping jacks
5 Inch worms
5 R/L single leg deadlifts (no weight)
30sec superman hold
30sec R/L reaching childs pose
Weightlifting
Deadlift (5×3 Tempo)
Tempo- 5551
Concentric (ascend): 5 secs
Pause (top): 5 secs
Eccentric (descent): 5 secs
Pause (bottom): 1 sec
Single Stiff Legged Deadlift (3×10)
Use the heaviest weight you can for each set. Rest as needed between sets.
8-12 reps per leg
https://youtu.be/f_cYcmkJLaY

Accumulate 2min side plank, both sides, between sets

use what you have for DL (dumbbell, kettel bell, laundry detergent, etc.)

Cash Out
Metcon (Distance)
Run for 10 minutes at 75% effort

CrossFit

03-29-2020
03292020

Open Gym
Metcon (No Measure)
– Mobilize, Stretch, Dynamic Warm-up
– Make-up or Create a WOD
– Pick a Benchmark WOD
– Work on Weakness or Goals
Sunday Bunday
Metcon (AMRAP – Reps)
EMOM 20 (Max effort)
DB Front Squats
Jumping Lunges
Glute Bridges
Rest

5min rest

EMOM 20 (Max effort)
V-Ups
Plank Shoulder Taps
Russian Twists
Rest

CrossFit

03-28-2020
03282020

Warm-up
Move your body for 5 minutes to get warm, then stretch out any tight areas
Metcon
Cindy XXX (AMRAP – Reps)
Complete as much as possible in 20 minutes of:
10 Pull-ups
20 Push-ups
30 Squats
15 Pull-ups
30 Push-ups
45 Squats
20 Pull-ups
40 Push-ups
60 Squats
25 Pull-ups
50 Push-ups
75 Squats
30 Pull-ups
60 Push-ups
90 Squats

…or regular Cindy (below)

Sub barbell rows or plank rows for pull-ups (think man-makers), rep count is per side

Cindy (AMRAP – Rounds and Reps)
20-Minute AMRAP of:
5 Pull-ups
10 Push-ups
15 Squats

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