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formats

Wednesday 2023

Published on March 27, 2013, by in WOD.

 Warmup: JA’s, High Knees, Butt Kicks, Side Shuffle, Karoake, 4 50% sprints.

Warm Up #2: 10 hang power snatch, 10 power snatch, 10 snatch
Strength: 1 snatch 1 hang snatch= 1 set. 3-3-2
WOD: 15min AMRAP of: 800m run then: as many rounds as possible of: 10 box jumps 24/18, 10 kettle bell swings, 10 sit ups.
Score is total reps completed. Only run once. RX: 55/35 L3: 35/25
Youth Athlete
Advanced Strength: 5 x 5 Handstand push-ups, 5 x 5 strict muscle-up pulls, 5 x 6 of pistol squats.
Wod: Five rounds of 500 m row, 400 m run.
Intermediate Strength: Five rounds of 2-handstands, 4-muscle-up strict pulls, 6-pistols.
WOD: Five rounds of 300 m row, 300 m run
CrossFit Kids
Strength: 15:00 mins of tripod push-ups, stink bugs, handstands, handstand push-up progressions.
Wod: Five rounds of 300 m run, 1:00 min of single jump ropes.
SealFit
Stamina: 55-45-35-25: Push ups, 4ct flutter kicks, lunge steps. Rope climb and sand bag hill run after each set.
Endurance: 5x 1 mile @ goal PST pace. 60 sec rest
Mobility and Recovery
PreWOD: PVC Shoulder Work
PostWOD: Banded Shoulder, Wall Chest, Cobra
 
formats

Strength Day 14

Published on August 26, 2012, by in WOD.

1-mile swim

 
formats

Strength Day 13

Published on August 25, 2012, by in WOD.

Snatch Technique, 15 Minutes focus effort, Sets of 1-2 reps@60-70%

Clean and Jerk, 10  x 1 @ 70%

Muscle Ups, 3xMax Effort (strict, then kip)

Handstand Pushups, 5×5-8

 

 
formats

Strength Day 12

Published on August 24, 2012, by in WOD.

Cleans, 2 Every Min On min for 10 Minutes @70-75%

Snatch Ladder, 1 Hang Snatch below the knee, 2 High Hang Snatch = 1 set

5sets@70% (Snatch Max)

Overhead Squat 3×5@90% (Snatch Max)

5 Rounds as fast as possible of: 10 Front Rack Lunges (135/95), Shuttle Sprint (length of gym)

 

 

 
formats

Strength Day 11

Published on August 23, 2012, by in WOD.

Back Rack Push Press, Find 4RM

Then: 2×4@90%

Front Squat, Find 5RM

Then: 2×5@90%

Bench Press , 5×5, Progressively heavier

GHD Situps (Slow to parallel, fast back up), 5×15