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18
Jun

Thursday, June 18, 2020

Main
AMRAP 30 min (goal with this workout, is smooth and steady, able to maintain a consistent pace):
20 dumbbell weighted lunges (goblet hold, forward lunges in place or walk in your square)
20 dumbbell shoulder-overhead (use 1 DB, 10 each side) can press, push press, jerk
200-meter row

Core Accessory
Alt. tabata (4 sets each) :20 on x :10 off for 8 rounds
hollow hold/ arch hold

16
Jun

Tuesday, June 16, 2020

Main
AMRAP 20 min;
200-meter run
1 minute of plank hold*
*accumulate max time of plank inside the 1 min if you cant hold for the full min.

15
Jun

Monday, June 15th, 2020

Main
A. CrossFit SLIPS
2 sets: 1 min each; (10 min total)
1. Scales- high leg kick + toe touch without foot touching down.
2. L sits/tuck sits seated on a box pressing through and lifting up.
3. Inversions- free standing kick up handstands/ feet on box handstand holds
4. plank variations- forearm plank/straight arm/side planks- mix it up
5. Stretch- lower body specific; elevated pigeon on box- spiderman- cossack squat, etc.

B. Front Squat
E3min x 15 min (5 sets)
0-3min: 5 reps
3-6: 5 reps
6-9: 5 reps
9-12: 5 reps
12-15: 5 reps

Core Accessory
5 min clock: 5 rounds, 1 min each round;
10 sec max tuck up
10 sec hollow hold (scale to tuck hold)
40 sec knee to chest recovery

12
Jun

Friday, June 12, 2020

Main
1. Row mechanics skill work
A. Drive: legs-hips-arms
B. return: arms-hips-legs
C. breathing; out on the push, in on the return

2. Row stroke pyramid EMOM;
1. 18 strokes
2. 20
3. 22
4. 24
5. 26
6. 28
7. 30
8. 32
9. 30
10. 30
then back down in 2s until you complete 18.

Core Accessory
3-5 min accumulated bird dogs

11
Jun

Thursday, June 11, 2020

Main
Skill: hollow/arch holds
A. Alternating reverse tabata hollow/arch on floor :10 on x :20 off for 8 rounds (4 min)
B. Toes-bar progressions/skill: https://www.youtube.com/watch?v=ibEKXyq51l8
C. AMRAP 6 min;
ascending reps; 2-4-6-8-10-12..
Burpees
Toes-bar*
*scale to the type of movement that allows you to maintain sequential reps at specific height- hips, chest, eyes, above head, bar

Core Accessory
Tabata plank holds :20 on x :10 off for 8 rounds

10
Jun

Wednesday, June 10, 2020

Main
For time:
21 barbell thrusters
400m run
15 barbell thrusters
400m run
9 barbell thrusters
400m run

Core Accessory
tabata bicycle crunches :20 on x :10 off for 8 rounds


9
Jun

Tuesday, June 9, 2020

Main
A. power Clean and push Jerk skill work
1. clean pulling positions from hip, above knee floor + front squat+ strict press
2. muscle clean from each position + quarter squats + push press
3. power clean from each position + quarter squats + push jerk
4. power clean from floor + push jerk

B. E2 min x 20 min (10 sets)
1 clean pull pausing at 1. floor 2. above knee 3. hip 4. extension
+ 2 power clean + 2 push jerk
*begin around 20-30% of 1rm FS and build in ~5% jumps.

Core Accessory
optional :20 on x :10 off for 8 rounds:
plank reach through + T

8
Jun

Monday, June 8, 2020

Main
EMOM – goal today is a steady state pace that allows you to complete work across 10 sets.

10 rounds (30 min):
1. 10-15 box jump overs
2. 5-10 each side DB bent over row – should be heavy
3. full min assault bike @ sustainable RPM

5
Jun

Friday, June 5, 2020

Main
A. DB snatch skill work
1. setup/pulling
2. overhead/transition
3. return to floor/switching hands

B. Support your local box fundraiser WOD 1
AMRAP 10 minutes of:
10 squats
9 dumbbell snatches, right arm
10 push-ups
9 dumbbell snatches, left arm

Core Accessory
Tabata bicycle crunches :20 on x :10 off for 8 rounds