Monthly Archives: September 2015

WOD 011015

Warm up

5-10 minutes of mobility (e.g. hamstrings, hip, shoulder)

3x

10 second hand stand hold
10 kettlebell swings (Russian)
10m walking lunges
10 calorie airdyne

WOD

A. Deadlifts 5-5-5-5-5

B. Overhead lunges 6-6-6-6-6

C. 40 calorie air dyne for time

WOD 290915

Warm up

5-10 minutes of mobility (shoulder, squat, hip)

3x

10m 2 lunges + 1 air squat
10 hanging leg raises
10m Inchworms
10 shoulder touches (in a handstand)

WOD

A. Front squats 3-3-3-3-3 (with a 3 second bottom hold)

B. Push jerk 3-3-3-3-3

C. Rowing sprints 4 X 300m
– rest 2 minutes between rows

WOD 280915

Warm up

4x

30 double unders
10 banded good mornings
10 scapular pull ups
10 plank push ups

WOD

4 minute AMRAPs – 2 rotations

A. 4 Man ups 20/10
30 Double unders

B. 6 Sumo deadlift high pulls 50/30
6 Lateral burpees over the bar

C. 10 Pull ups
4 Wall walks

D. 1 Rope climb
15 Ketllebell swings 24/16

Rotate through A, B, C and D circuit style. Rest 1 minute between stations

WOD 250915

Warm up

athletes choice

Partner WOD

For time – 45 minute cap

600m run

50 synchronized one arm KB thrusters 24/16

600m run

40 synchronized overhead sit ups 24/16

600m run

30 synchronized one arm bottoms up cleans 24/16

600m run

20 synchronized one arm KB thrusters 24/16

600m run

10 synchronized Turkish get-ups 24/16

WOD 240915

Warm up

4x

15 calorie row
10 banded push ups
10 scapular pull ups
5m handstand OR seal walk

WOD

A: “Lynne” – courtesy of CFHQ

5 rounds for total reps of (40 minute cap)

Max body weight bench press
Max pull ups

Rest as needed between exercises. Scale to 75% or 50% BW

B: Airdyne – 1 minute max calories*

*Must start with 20 air squats

WOD 220915

Warm up

4x

10 calorie airdyne
10 kettlebell high pulls
1 scapular pull up (hold at the top for 30 secs)
10m broad jumps

WOD

A: Every minute on the minute for 14 minutes

0-7: 2 power cleans
7-14: 1 power clean

Increase weight each set to build to your 1RM power clean for the day.

B: 30 power cleans for time (4 minute cap)

Using a weight that is 80% of today’s 1RM

C: 3 sets of (for quality not time)

10m banded monster walk (step left)
10m banded monster walk (step right)
8 glute ham raises
1 minute plank hold

rest between exercises as needed

WOD 210918

Warm up

400m run, then

9 front squats (broomstick)
7 push ups
5 strict toes to bar

WOD

A: 1-3-1-3-1-3-1 Front squat

Done every 2 minutes for 14 minutes. Increase weight each set

B1: Alternate every minute on the minute for 12 minutes

1. 5 handstand push ups + 30 double unders
2. 7 front squats 50/35 + 3 lateral burpees
3. 9 toes to bar

B2: on the 12th minute

3 rounds for time of

30 double unders
3 lateral burpees
5 handstand push ups
7 front squats 50/35
9 toes to bar

*barbell taken off the ground

WOD 180915

Warm up

4x

30 double unders
30 second wall squat hold
30 star jumps
30 second handstand hold

Partner WOD – 50 minute cap

6 X 400mt runs(3 each)
1RM Snatch(total per couple)
3km Row(divide it up anyway you wish)
1RM Clean and Jerk(total per couple)
50 burpee box jump overs
25 rope climbs
400 double unders