Archives for 2016

W.O.D.s · December 30, 2016

Saturday 12/31/16

8:00a CrossFit Competitor

8:00a Weightlifting Competitor

10:00a Strongman

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Weightlifting

Power Snatch + Snatch

Work up to Heavy 1+1

Clean + Front Squat + Jerk

Work up to Heavy 2+1+1

Front Squat

85% 3×2

90% 2×2

4 rounds (choose weight)

10 Bulgarian Split Squats (left leg)

10 Bulgarian Split Squats (right leg)

10 Back Extensions

W.O.D.s · December 29, 2016

Friday 12/30/16

CrossFit

For load:

Dumbbell Bench Press 12-10-8-8-8

(make consistent increases)

3 rounds for time:

400m Run

15 Pull-ups

50 Air Squats

15 Pull-ups

______________

Competitor 1

For load:

Every 1:00 for 10:00

2 Power Cleans + 2 Push Presses

(make consistent increases)

5 rounds for load:

1 Clean + 1 Hang Clean (AK) + 1 Clean

(make consistent increases)

Back Squat

65% 3×8

AMRAP 9:00

3 Bar Muscle-ups

15 Wall Ball Shots 20/14

3 DBall 150/80

_______________

Competitor 2

For load:

Every 1:00 for 10:00

2 Power Cleans + 2 Push Presses

(make consistent increases)

5 rounds for load:

1 Clean + 1 Hang Clean (AK) + 1 Clean

(make consistent increases)

Back Squat

65% 3×8

AMRAP 12:00

150 10’/9′ Wall Ball Shots 20/14

90 Double unders

30 Ring Muscle-ups

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Weightlifting

Rest

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“What we have done for ourselves alone dies with us; what we have done for others and the world remains and is immortal.”
~Albert Pike

W.O.D.s · December 28, 2016

Thursday 12/29/16

CrossFit

Rest

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Competitor 1&2

Rest

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Sprints

10:00a Sleds at EVCF

6:00p Sleds at EVCF

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Weightlifting

Power Jerk + Split Jerk

Work up to Heavy 1+2

Snatch Push Press + Drop Snatch

85% 5(2+1)

Pause Squats

4×3 -choose weight-

Barbell Lunge

3×8 -choose weight-

(8 each side, alternating legs)

Roll-outs

3×5

W.O.D.s · December 27, 2016

Wednesday 12/28/16

CrossFit

For load:

Thruster 5-3-3-2-2-2

(from the rack. make consistent increases)

AMRAP 10:00

5 Shoulder to Overhead 115/75

10 Deadlifts 115/75

15 Box Jumps 24/20

_________________

Competitor 1

At a Moderate load:

Hang Snatch High Pull 3-3-3-3-3

(make consistent increases)

Snatch

70% 1×3

75% 1×3

80% 4×2

Snatch Pull

90% 2×3

100% 3×2

AMRAP 10:00

5 Shoulder to Overhead 115/75

10 Deadlifts 115/75

15 Box Jumps 24/20

__________________

Competitor 2

At a Moderate load:

Hang Snatch High Pull 3-3-3-3-3

(make consistent increases)

Snatch

70% 1×3

75% 1×3

80% 4×2

Snatch Pull

90% 2×3

100% 3×2

AMRAP 15:00

45′ Axle Walking Lunge 110/80

15 Deadlifts 225/155

45 Double unders

15 GHD Sit-ups

Independent Session

30-45min Sustained Work at 70% MHR

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Weightlifting

Power Clean + Clean

85% 4(1+2)

Slow Clean Deadlift (5 sec)

4×3 -choose weight-

Back Squat

85% 2×2

70% 3×8

-then-

115% Back Squat hold (5+ sec)

3 Rounds

10 Strict T2B

10 Strict pull-ups/Ring Rows

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“Life is about growing and improving and getting better.”
~Conor McGregor

W.O.D.s · December 26, 2016

Tuesday 12/27/16

CrossFit

For load:

Power Snatch 3-2-2-1-1-1

(make consistent increases)

10 rounds for calories + reps:

1:00 Row for calories

:15 Rest

:30 Burpees to a 6″ reach

:15 Rest

________________

Competitor 1

For load:

Every 1:00 for 10:00

3 Power Snatches

(make consistent increases)

For reps:

Every 1:00 for 10:00

Odd min: Ring Muscle ups

Even min: Handstand Push-ups

(choose reps prior to start. unbroken)

4 rounds for time:

15 Pull-ups

15 Wall Ball Shots 20/14

(rest 3:00)

3 rounds for time:

15 Ring Dips

15 Kettlebell Swings 53/35

(rest 3:00)

2 rounds for time:

15yrds Hand Walk

15 Calories on the Assault Bike

_________________

Competitor 2

For load:

Every 1:00 for 10:00
3 Power Snatches

(make consistent increases)

For reps:

1:00 Strict Muscle-ups

1:00 Rest

1:00 Strict Handstand Push-ups

1:00 Rest

1:00 Hand walking in 10′ increments

3 rounds:

4:00 to complete

250m Row

Strict Muscle-ups (hit the same number that you hit in 1:00)

3 rounds:

4:00 to complete

250m Row

Strict Handstand Push-ups (hit the same number that you hit in 1:00)

3 rounds:

4:00 to complete

250m Row

Hand walking in 10′ increments (hit the same number that you hit in 1:00)

________________

Weightlifting

High Pull + Power Snatch

85% 4(1+2)

High Pull + Power Clean

85% 4(1+2)

Strict Press

2×5 -choose weight-

3×3 -choose weight-

4 rounds (choose weight)

10 GHD Sit-ups

8 Weighted Dips

“If there is to be any peace it will come through being, not having.”
~Henry Miller

W.O.D.s · December 25, 2016

Monday 12/26/16

CrossFit
7 attempts for load:
DBall Get-up
(Make consistent increases)

For time:
75 Pull-ups
1000m Run
35 Thrusters 95/65
_____________

Competitor 1
Standing Triple Jump
3 attempts for max distance

Clean + Jerk
70% 2+2, 2+2, 2+2
75% 2+2, 2+2
80% 2+2

Standing Triple Jump
3 attempts for max distance

Deficit Clean Pull
90% 4×3

Front Squat
70% 4×4

3 rounds for calories:
:10 Row
:50 Rest
:20 Row
:40 Rest
:30 Row
(Rest 2:30 between rounds)
______________

Competitor 2
Standing Triple Jump
3 attempts for max distance

Clean + Jerk
70% 2+2, 2+2, 2+2
75% 2+2, 2+2
80% 2+2

Standing Triple Jump
3 attempts for max distance

Deficit Clean Pull
90% 4×3

Front Squat
70% 4×4

7 rounds for calories:
:10 Assault Bike Sprint
:50 Rest
(take a 2:50 rest after round 4)
_________________

Weightlifting
Muscle Snatch + Snatch
4(1+2) -choose weight-

Slow Snatch Deadlift (:05)
4×3 -choose weight-

Front Squat
85% 2×2
70% 3×8
-then-
115% Front Squat hold (5+ sec)

Glute-Ham Raise
4×3
(Use assistance if needed)

Strict Pull-ups
1x amrap (unweighted)
4×3 -choose weight-
(If you cannot do Strict Pull-ups, do assisted partner pull-ups)

“If I have seen further than others, it is by standing upon the shoulders of giants.”
~Isaac Newton

W.O.D.s · December 22, 2016

Saturday 12/24/16

8:00a Weightlifting Competitors
8:00a CrossFit Competitors
9:ooa-12:00p Open Gym
________________

Weightlifting
Power Snatch + Snatch
Work up to Heavy 1+1

Clean + Front Squat + Jerk

Work up to Heavy 2+2+1

Front Squat

85% 4×2

4 rounds (choose weight)

10 Bulgarian Split Squats (left leg)

10 Bulgarian Split Squats (right leg)

10 Back Extensions

W.O.D.s · December 22, 2016

Friday 12/23/16

CrossFit

For load:

Bench Press 3-2-2-1-1-1

(make consistent increases)

For total rounds

Every 1:00 until failure:

Min 1: 7 Burpees

Min 2: 7 Thrusters 75/55

Min 3: 7 Toes to Bar

Min 4: 7 Sumo Deadlift High Pulls 75/55

(add 1 rep to each exercise every round)

________________

Competitor 1

For load:

Every 1:00 until you miss the same weight twice:

3 Thrusters 115/85

(make 10lbs/5lbs increases)

For load:

Every 1:00 until you miss the same weight twice:

3 Deadlifts 225/155

(make 20lbs/10lbs increases)

Record all four scores:
5:00 Rope Climbs

3:00 Rest

5:00 Handstand Push-ups

3:00 Rest

5:00 Ring Dips

3:00 Rest

5:00 Pull-ups

5 rounds for calories:

:10 Assault Bike Sprint

:50 Rest

_________________

Competitor 2

For load:

Every 1:00 until you miss the same weight twice:

3 Bench Press 185/125

(make 10lbs/5lbs increases)

For load:

Every 1:00 until you miss the same weight twice:

3 Weighted Pull-ups – start at body weight

(make 10lbs/5lbs increases)

Record all three scores:

3:00 Legless Rope Climbs

1:30 Rest

3:00 Thrusters 95/65

1:30 Rest

3:00 Legless Rope Climbs

“Upside Down Lactic Ladders”

5 rounds for total Calories:

:50 Row for calories

:10 Rest

:40 Row for calories

:20 Rest

:30 Row for calories

:30 Rest

:20 Row for calories

:40 Rest

:10 Row for calories

:50 Rest

____________________

Weightlifting

Rest

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“The most worth-while thing is to try to put happiness into the lives of others.”
~Robert Baden-Powell

Archives for 2016

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