WOD WOD, September 20, 2019

September 19, 2019

OPEN WOD 11.4
Delicious

Necessities
14mins w/buddy:

10 x PVC Discloates
6/6 SA DB push press
30/30m DB OH Carry
10 x Scap Pull-ups / Beat swings / Pull-Ups
30 Second Glute prep – walks/thrusts/ squats

CrossFit Games Open 11.4 (AMRAP – Rounds and Reps)
10-Minute AMRAP of:
60 Bar-Facing Burpees
30 Overhead Squats, 120# / 90#
10 Muscle-Ups

OHS: Reduce weight / Change squat pattern if unable to OHS
RMU: BMU/Burpee C2B-PU/Burpee jumping PU

COOL DOWN
Buddy smash of choice

Friday Feelzzz WOD, September 20, 2019

September 19, 2019

End the week right in the Feelzzz

Deadlift (1×1)
Pull/Push Super Set:

Every 4 Mins x 5 sets:

Set 1: 5 Reps
Set 2: 4 Reps
Set 3: 3 Reps
Set 4: 2 Rep
Set 5: 1 Rep

Super Set A1 & A2

Shoulder Press (1×1)
Pull-ups (5 sets of ‘x’ reps)
Pull/ Push Gymnastics:

EMOM x 10

Odd Minutes – ‘x’ reps of Pull ups

Even Minutes – ‘x’ reps of Push ups

Push-ups (5 sets of ‘x’ reps)
CrossFit Games Open 11.4 (AMRAP – Rounds and Reps)
10-Minute AMRAP of:
60 Bar-Facing Burpees
30 Overhead Squats, 120# / 90#
10 Muscle-Ups

WOD WOD, September 19, 2019

September 18, 2019

Power to the People

Metcon
Pre-fatigue lifting:

EMOM 21
1- 15/12 cal bike
2- 15 Sit ups
3- 3 Power cleans (drop & reset)

Rx 70/45

*45sec cap on bike
*Start on Bike

OPTIONS:

Sit ups: reduce reps to 12
PC: Reduce weight

Power Clean (Weight)
E3M x5

3 TnG Power cleans (working upto 3RM)

*after each set: 5 Slow strict straight leg raise/knee raise

COOL DOWN
Buddy smash of choice

Olympic Weightlifting WOD, September 19, 2019

September 18, 2019

Cycle 9: Tempooooo Week 1

Metcon (Weight)
5sec Snatch Deadlift (to power position) +
Snatch

E2M

1×2 @ 50%
1×2 @ 60%
8×1 @ 70%

Metcon (Weight)
5sec Clean deadlift (to power position) +
Clean

E2M

1×2 @ 50%
1×2 @ 60%
8×1 @ 70%

Metcon (Weight)
Pause Split Jerks
(1sec pause in dip & catch)

2×2 @ 50%
2×2 @ 60%
2×2 @ 70%

WOD WOD, September 18, 2019

September 17, 2019

The Crossfit

Gymnastics
Handstand skill session / Playtime – fun is the goal

Alternating EMOM x 12 Minutes

Minute 1 : Work HS Option
1: walks
2: Holds
3: Kick Ups to a wall – play with free-standing hand/foot drills/taps
4. Push Up Support x 40 seconds

Minute 2: Hollow Hold Development option:
1: 30 Second Full position
2: 30 seconds Arms by side
3: Tabletop tuck

Metcon (Time)
4 Rounds for time:

300m Run
6 x Strict HSPU
12 DB Box Step Ups
12 x DB HC and Jerk ( 6/6 )
50 DU
2min Rest after each round

RX 22.5 , 24/20"

*Start rounds 2 & 4 from the bottom
*24min cap

OPTIONS:
Strict HSPU: Open Standard / Strict DB Press
DB : Reduce Load
Dubz : 50 , 100 x singles

WOD WOD, September 17, 2019

September 16, 2019

Tuesday Chippin

Metcon (AMRAP – Rounds and Reps)
In Pairs, AMRAP in 20 Minutes

125 x Wall Balls
75 x T2B
25 x Deadball Onto 30" Box

*Every 4 Minutes including 0 : 20 x Box Jumps ( 10/10 )

RX : 9/6kg, 55/35kg

OPTIONS:
DB : Reduce Load
WB : Height / Load/ Goblet
BJ : Step Ups

Functional Body Building
In Pairs: 12- 15 Minutes

10 x Double KB or DB sit up into Z press ( light )
10 x SA KB Row p/side
20 Second p/side plank
40m SA KB FR carry P/ side ( same bell as row )

*M4M
*Will need 3 Bells ( 1 for row/carry, 2 for Z press )

WOD WOD, September 16, 2019

September 15, 2019

Push n Pull

Close Grip Bench Press (Weight)
E3Mx 5
Set 1: 6 @ 50%
Set 2-5: 6 @ 60%

TEMPO : 3-1-1-1

*1-2 x Rope climb after each set
*Choose a weakness ie : Legless / L seat / Go higher / Footwork

Metcon (AMRAP – Rounds and Reps)
AMRAP 12

150m Run
5 Ring dips
2 SA Devil’s press

*Adding 2 Devil’s press each round
(R+L=2)

Rx 22.5/15kg

OPTIONS:
Ring dip: Ring Push Up / Paralette dip/Def push up/push up
DPs: weight/ Burpee + KBS

Post WOD PUMP
3 Rounds w/buddy

15 x Banded Face Pulls
12 x Single Dumbell Hammer Curls
12 x Standing overhead DB tricep Extensions ( same bell )

*M4M

WOD WOD, September 15, 2019

September 14, 2019

Sunday on the Slopes
Team work makes the dream work today crew

Metcon (Distance)
In teams of 5

25-30 minute AMRAP

Max distance ski erg

*After each effort ( alternate movement after each effort )

1. 12 x box jump overs 24/20"
2. 12 x DB goblet squats 22.5/15kg

*Every 5 minutes including 0 , 150m team run

OPTIONS:

BJ : Step over
GS : Reduce load

WOD WOD, September 14, 2019

September 13, 2019

Saturday Slammin

Metcon (AMRAP – Rounds and Reps)
In Pairs :

2 Minutes on / 1 Minute off x 8 ( 25 Minutes total )

AMRAP

50 x Chest 2 Bar Pull Ups
50 x Deadlifts 70/47.5kg
50 x Bar Facing Burpees
50 x Ab mat sit ups

*Break up as pleased, just keep charging through movements

WOD WOD, September 13, 2019

September 12, 2019

Thrustin Rustin Intervals

Warm-up
WOD Prep – In Pairs M4M for 12-15 Minutes

8 x Half kneeling/offset Arnold press: KB in rack, DB doing press
40m x SA KB Suitcase carry – Gotta be heavy ( 2 laps of gym up and back )
15 x Second P/ side SL Wall Sit
10m x Weighted quadruped crawl ( baby crawl ) with 10/5kg on the back – 1/3 lap of gym

Metcon
REPEATABLE EFFORTS:

E2M for 10 rounds:

9 Thrusters
35 DU’s

Rx 42.5/30

*90sec cap on each round

OPTIONS:

Thrusters: Reduce weight/Front squat
DU: 50 Singles

COOL DOWN
QUADS HEHE