Workout of the Day (WODs)

033117 WOD

3/30/2017

Met Con:
30 min AMRAP
1 rep = 50 ft Sled Push
500 m Row

Accessory/Core:
3 rounds
25 GHD Sit ups
25 Back Extensions
ROMWOD

0 Comments

033017 WOD

3/29/2017

0 Comments

Met Con:
"Diane"
21-15-9
Deadlift @ 225/155
Handstand Push ups

Accessory/Core:
30 min ROMWOD

0 Comments

032917 WOD

3/28/2017

0 Comments

Skill:
5 Rope Climbs

Met Con:
4 RFT
10 Tire Flips and Jump Throughs
20 Sledge to Tire
200 m Run or 250 m Row

Accessory/Core:
ROMWOD

0 Comments

032817 WOD

3/27/2017

0 Comments

Strength:
Bench Press EMOM 12 min
6 reps bar or dumbbell

Met Con:
12 min EMOM
Odd min - 15 cal row
Even min - 10 KBS @ 70/53

Accessory/Core:
3 x 10 WOP
50 Reverse Crunches

0 Comments

17.5 Make ups will be held all day.

Skill:
Handstand Practice
5 Wall Walks
4 x 30 sec holds - really try and balance off the wall!
Handstand walks

Met Con:
15 min AMRAP
5 Pull ups
10 Dips
15 Sit ups
20 Lunges (10 ea side)

Accessory/Core:
ROMWOD

0 Comments

032217 WOD

3/21/2017

0 Comments

Hero Day!
"Bowen"
3 rounds for time...
800 m Run
7 Deadlifts @ 275/190
10 Burpee Pull ups
14 Single Arm DB Thrusters @ 50/35
20 Box Jumps @ 24/20

45 min cap

Accessory/Core:
3 rounds
25 GHD Situps
25 GHD Back Extensions

0 Comments

032117WOD

3/20/2017

0 Comments

Strength:
Overhead Squats
8-6-4-2-2 @
50%, 60%, 70%, 80%, 90% of your 1 RM

Met Con:
3 Rounds for Time
4 min AMRAP
12 T2B
6 Front Squats @ 95/65 RX+ 155/105
1 min Rest between Rounds

Accessory/Core:
ROMWOD

0 Comments

032017 WOD

3/19/2017

0 Comments

Met Con:
Triple 3 for time
3000 m Row
300 Double Unders (3:1 Single Unders)
3 m Run
Athlete may split work however

Accessory/Core:
200 Situps
100 Flutter kicks

0 Comments

031717 WOD

3/16/2017

0 Comments

CrossFit Open 17.4

0 Comments

031617 wod

3/15/2017

0 Comments

Swole and Flexy day...

Optional Met Con:
9-7-5
Squat Snatch W 135/95
Bar Facing Burpees

Accessory/Core:
3 x 10 WOP
3 x 25 Back Extensions

0 Comments

031517 WOD

3/14/2017

0 Comments

Met Con:
15 min AMRAP
50 Double unders
40 WBS @ 201/4
30 Deadlifts @ 225/155
20 GHD Sit ups
10 Muscle Ups

Accessory/Core:
Handstand Practice into Walks

0 Comments

031417 WOD

3/13/2017

0 Comments

Strength:
30 SDLHP @ 95/65 RX+135/95

2k Row or 1m Run

Floor Press 10-5-5-5-10

Accessory/Core:
ROMWOD

0 Comments

031317 WOD

3/12/2017

0 Comments

Strength:
Bear Complex 5-5-5-5-5
1 rep = 1 Power Clean+1 Front Squat+1 Push Press+1 Back Squat+1 Push Press

Behind neck Snatch grip Press 5-5-5
5 sec pause at top
Pull from ground

0 Comments

031017 WOD

3/9/2017

0 Comments

17.3 to be hosted at SFCF. AM classes as scheduled. PM classes cancelled. Heats will begin at 6:00 pm. See you there!

0 Comments

030917 WOD

3/8/2017

0 Comments

Mobility Day!
RomWod
'Let's Roll'

Optional Met Con
21-15-9 Power Snatch @ 75/55
25-25-25 Double Unders

0 Comments

030817 WOD

3/7/2017

0 Comments

Met Con:
'Helen'
3 RFT RX+with vest
400 m Run
21 KBS @ 53/35
12 Pull ups

10 min Rest then

3000 m Partner Row
250 m per partner
This is a SPRINT!!

Accessory/Core:
3 rounds
25 Back Extensions
25 Hollow Rocks

0 Comments

030717 WOD

3/6/2017

0 Comments

Strength:
6-4-2-2
1 rep = 1 Panda Pull + 1 Hang Squat Clean + 1 Front Squat

Met Con:
Buy in 1000 m Row then...
4 RFT of 10-8-6-4-2-4-6-8-10
Pistols (1 leg = 1 rep)
S2OH @ 95/65 RX+135/95
K2E
DB Steps ups to 20/16 box @ 35/15 RX+50/35

Accessory/Core:
3 x 10 Wheel of Pain
25 GHD Sit ups
25 Reverse Crunches

0 Comments

030617 WOD

3/5/2017

0 Comments

Skill Work:
Handstand Practice
TABATA Handstand Holds

Met Con:
20 min AMRAP
3 MU/ 5 Pull ups/ 10 Ring rows
6 HSPU
9 Air Squats

Accessory/Core:
RomWod 'Big Picture'

0 Comments

033117 WOD

033017 WOD

032917 WOD

032817 WOD

032717 WOD

032217 WOD

032117WOD

032017 WOD

031717 WOD

031617 wod

031517 WOD

031417 WOD

031317 WOD

031017 WOD

030917 WOD

030817 WOD

030717 WOD

030617 WOD

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