Archive for the WOD Category

Just hangin around on some rings

 

1) Gymnastics Strength
EMOM 10
1st min: 8-15 Ring Dips
2nd min: 15-20 sec L-sit Hold (Parallettes)   

Note: Choose a progression that will allow you to work for no more than 25 sec. If you are working for more than 25 sec scale your reps down or choose a easier progression.

2) WOD (15 min)

For Time
9 Supine Pull-ups
3 Lap Medball Run (20/14)
18 Supine Pull-ups
3 Lap Medball Run (20/14)
27 Supine Pull-ups
3 Lap Medball Run (20/14)
36 Supine Pull-ups
3 Lap Medball Run (20/14)

3) AP
Handstand Hold Practice

No time to watch

 

1) Strength Skill (20-25 min)
Tempo Front Squat 4×5
(4 sec Descent + 3 sec Pause)

Note: Working sets can start anywhere from 50-60% of your 1 RM depending on skill and strength level.  Avoid building to a 5 RM. The focus of this cycle to build awareness of positioning and mechanics


2) WOD (12 min)
3 x AMRAP 3
3 Box Jumps (30/24)
6 Pushups
9 KB Squats (32/24)
-1 min rest-

3) AP

10 sets of 25ft Heavy Sled Pull (Increasing weight)

Partner biking… not so bad

Does this book really exist??? Lets hope that Coach Yash will NEVER find it!

 

1) Conditioning (8 min)
In partners…
Double Tabata (20 sec on, 10 sec off)
ME Cal Assault bike calories

Note: Alternate partners every 20 interval. The partner not working will rest 30 sec in total. Each effort should be at 90-100% effort.


2) WOD (20 min)
4 Rounds – For Time
6.5 Lap Run
21 KBS Swings (32/24)
12 Pull-ups

3) AP
Handstand Hold Practice

Saturday Class: Get Comfy with your Kettelbell…

30 Minutes to Complete:

30-20-10
KB Swing; 24/16
Goblet Squat; 24/16

21-15-9
Burpees
KB Swing; 24/16
Goblet Squat; 24/16

15-9-6
Pull-Ups
Burpees
KB Swing; 24/16
Goblet Squat; 24/16

Single Modality!?.. what is this??

 

1) Single Modality (15 min)
Rowing
5 Rounds – For Calories
90 sec on, 90 sec off

Note: Males should be aiming for 24+ calories, and Females should be aiming for 18+ calories per interval. Goal is to maintain consistent calories throughout all rounds.

2) WOD (18 min)
For Time
50 Alternating Pistols
50 OH Medball Situps (20/14)
200 Double-unders
50 OH Medball Situps
50 Alternationg Pistols

Note: Scale pistols with reverse lunges either with or without weight depending on your skill level. Goal is to have control in the progression you choose for the workout.

3) AP
Midline
50 Evil Wheels

Its a barbell party!!

 

1) Strength Skill
5×5 Strict Press

Note: Use your last few sets to establish a 5-rep max. Stop in your rack position and reset for each rep. Avoid bouncing each rep.

2) WOD (12 min)
3 Rounds – For Time
20 Hang Power Cleans (95/65)
20 Front Squats
20 Pushpress

3) AP
Kipping Pull-up Practice

Whiteboard Wednesday!!

 

1) WOD (24 min)
3 rounds for time of:
800-meter run (13 laps)
25 toes-to-bars
25 deadlifts

Men: 225 lb.
Women: 155 lb.

Note: Choose a deadlift weight where you can complete 8-10 reps without dropping the bar. For the toes-to-bar scale with knee raises. Aim to bring your knees to chest level.

2) AP

Assault Bike

Power Monkey Fitness clinic is getting closer

Power Monkey Fitness coming to CrossFit Waterloo!!! Click here for more Info

 

1) Gymnastics Strength (10 min)
5 Sets of
ME UB Strict Pull-ups
*Every break complete: 200ft Dual KB Farmers Carry (24/16)

Note: Goal is to complete as many strict pull-ups each time you start a set. If you don’t have strict pull-ups use a band that starts to challenge around the 6-8 rep mark. Maintain control and avoid using the bounce of the band to help pull you up.

2) WOD (15 min)
For Time
60 Pushups
30 Wallballs (20/14)
40/28 Assault Bike Calories or 50/35 Cal Row
30 Wallballs (20/14)
60 Pushups

3) AP
Handstand Hold Practice

Lets have a successful start to the week.

 

1) Strength Skill
Front Squat
1×5 – 50%
1×5 – 60%
1×5 – 70%
Build to a heavy set of 5

2) WOD

AMRAP 12
25 KBS (24/16)
20 Air Squats
15 Box Jumps (24/20)

3) AP
10 sets of 25ft Heavy Sled Push
(Increasing weight)

For Assbike support call 21*15*9… toll free

 

1) WOD
AMRAP 4:
21/15 Calorie Assault Bike
21 Toes to Bar
21 Front Squats (115/80)

rest 4 minutes

AMRAP 4:
15/12 Calorie Assault Bike
15 Toes to Bar
15 Front Squats (135/95)

rest 4 minutes

AMRAP 4:
9/6 Calorie Assault Bike
9 Toes to Bar
9 Front Squats (155/105)


2) AP

Free Standing Handstand Hold – Accumulate 60 sec

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