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25
Jun

Thursday, June 25, 2020

Main
5 rounds for time of:

400-m run* scale run so it can be performed in under 2 min
15 left-arm DB/kettlebell hang snatches
15 right-arm DB/kettlebell hang snatches

24
Jun

Wednesday, June 24, 2020

Main
Every 3min x 21min (7 sets) Thruster + 3 strict pullups
Thruster 3-3-3-3-3-3-3 reps
Begin ~30% of 1rm front squat and build in 5% jumps
0-3min: 3 thrusters 30% + 3 strict pullup*
3-6: 3 thrusters 35% + 3 strict pullup
6-9: 3 thrusters 40% + 3 strict pullup
9-12: 3 thrusters 45%+ 3 strict pullup
12-15: 3 thrusters 50% + 3 strict pullup
15-18: 3 thrusters 55%+ 3 strict pullup
18-21: 3 thrusters 60% + 3 strict pullup
*add assistance/add weight as needed to make strict pullup difficult but doable for 3 unbroken reps

Core Accessory
3 min deadbugs for quality

23
Jun

Tuesday, June 23, 2020

Main
A. 3 rounds for load/quality;

10 DB floor press per arm/20 total
10 DB bent over row per arm/20 total

B. Then,
Assault bike 5k for time (5000meters)


22
Jun

Monday, June 22, 2020

Main
A. Skill work for today’s session;
HSPU progressions
Row mechanics
Pistol progressions/scaling

B. 12 min amrap;
10 handstand push-ups
20-calorie row* everyone rows 20 cals today
30 single-leg squats, alternating (15 each)

Core Accessory
3-5min birddogs

19
Jun

Friday, June 19

Main
AMRAP 12 min;
6 toes-bar
9 box jump overs
12 alt. arm DB snatch (6 each side)

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

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