WOD: Saturday, March 2nd, 2019

Warm-up: Group Dynamic

  • 2 Minutes of Movement
  • :20s of high knees, butt kicks, pas lateral hops
  • Frog Stretch – 1:30 HOLD

 

Pre Game: 4 Rounds (12 Minute Cap)

  • Run the Stairs
  • 3 Squat Cleans (ascending weights)
  • :15s Hanging Knee Raise hold

*After each round of pre-game, attempt to complete 10 Double Unders

 

Workout: 2019 Open Workout “19.2”

In 8 Minutes complete 2 Rounds:

  • 25 Toes 2 Bar
  • 50 Double Unders
  • Squat Cleans

Round 1: 15 Reps (135/85) , Round 2: 13 Reps (185/115)

*If completed within 8 Minutes, 4 additional minutes will be added to complete:

1 Round

  • 25 Toes 2 Bar
  • 50 Double Unders
  • 11 Squat Cleans (225/145)

*If completed before 12 Minutes, 4 minutes will be added to complete:

1 Round

  • 25 Toes 2 Bar
  • 50 Double Unders
  • 9 Squat Cleans (275/175)

*If completed before 12 Minutes, 4 minutes will be added to complete:

1 Round

  • 25 Toes 2 Bar
  • 50 Double Unders
  • 7 Squat Cleans (315/205)

 

Cardio Option: 5 Rounds (20 Minute Cap)

  • 25 Toes 2 Bar
  • 50 Double Unders
  • Medicine Ball Cleans (20/14) *descending reps
*Round 1: 30 Reps, Rnd 2: 26 Reps, Rnd 3: 22 Reps, Rnd 4: 18 Reps, Rnd 5: 14 Reps

 

Strength: Bench Press

  • 5 sets x 5 Rep @70-75% of 1-Rep max

 

Core: 4 Rounds

  • 20 Flutter Kicks
  • 20 Kick the Ceilings

Today's WOD

WOD: Monday, November 28th, 2022

Warm-up: Group Dynamic 

  • Air Squat Tabata – 2 Minutes 
  • :20s bottom of squat hold – :10s of SLOW air squats
  • Couch Stretch – 1 Minute per side 

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Strength: Back Squat (17 Minutes) 

  • Establish a new 3 Rep Max

*Make sure you give yourself enough rest between attempts

*Aim to have a max of 3 real attempts at a 3 rep max 

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Workout: 3 Intervals (1 Minute Stations / :15s Transition) 

  • Station1: Max Wall Balls (20/14) 
  • Station2: Max Clusters (115/85) 
  • Station3: Max Calorie Row/Bike/Runner/Ski
  • Station4: Rest 

*3 Total scores – accumulated reps across all 3 working stations for each interval

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Cardio Option: 3 Intervals (1 Minute Stations / :15s Transition) 

  • Station1: Max Wall Balls (20/14) 
  • Station2: Max Atomic Sit Ups (25/15) 
  • Station3: Max Calorie Row/Bike/Runner/Ski
  • Station4: Rest 

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Core: 5 Rounds 

  • 30 Bicycle Crunches 
  • :30s Tuck Hold
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