by admin | Jul 21, 2022 | WOD
FRIDAY 22 JULY 2022
PART 1: Overhead Squat [ALL TRACKS]
5 Sets of 3
Score = Lowest weight used for a working set
Part 2: “Nancy” [SWEAT]
5 Rounds For Time:
400 Meter Run
15 Overhead Squats (65/45)
Score = Time it takes to complete the workout
[COMPETE/TRAIN] Overhead Squats (95/65)
STRUCTURE: In Part 1 athletes will complete 5 sets of 3 Overhead Squats. In Part 2 Athletes will complete the CrossFit Benchmark “Nancy”. “Nancy” is 5 rounds for time, each round athletes will complete a 400 Meter Run and then 15 Overhead Squats.
STIMULUS: “Nancy” is a Threshold workout.
STRATEGY: Each 400 Meter Run should be completed in 2:00 or less. Each set of 15 Overhead Squats should be completed in 1:30 or less.
SCALING: Athletes should choose a distance for the run that they can complete within the given time. Athletes should choose a weight and number of reps for Overhead Squats that can be completed in 3 sets and within the given time.
SCORING: In Part 1 athletes score will be the lowest weight they use as a working set. In Part 2 athletes score will be the time it takes them to complete the workout.
MODIFICATIONS
RUN
-Reduce Distance
-500/400 Meter Row
-1,000/800 Meter Bike
-400/350 Meter Ski
OVERHEAD SQUAT
-Reduce Load
-Overhead Squat to a Target
-Hang Power Snatches
AFTER CLASS
3-4 Sets of 8-12 Reps:
- Barbell Curl
- Bulgarian Split Squat
- Static Reverse Hyper Hold (60-90 Seconds)
by admin | Jul 20, 2022 | WOD
THURSDAY 21 JULY 2022
“Ship Show” [SWEAT]
For Time:
100/80 Calorie Row
80 Single Dumbbell Hang Clean and Jerks (35’s/20’s)
60 Single Dumbbell Box Step Ups (24″/20″)
40 x 10-Meter Shuttle Runs
200 Meter Double Dumbbell Farmers Carry
Score = Time it takes to complete the workout
[COMPETE/TRAIN] 50’s/35’s
STRUCTURE: Athletes will begin the workout by rowing 100/80 Calories before completing 80 Single Dumbbell Hang Clean and Jerks (Switching arms every 5 reps) and 60 Single Dumbbell Box Step-Ups. After completing those athletes will complete 40 Ten Meter Shuttle Runs and finish the workout with a 200 Meter Farmers Carry.
STIMULUS: “Ship Show” is a Grindy Pacer workout.
STRATEGY: 100/80 Calories on the rower should be completed in 7:00 or less. 80 Single Dumbbell Hang Clean & Jerks should be completed in 5:30 or less. 60 Single Dumbbell Box Step-Ups should be completed in 4:00 or less. 40 Shuttle Runs should be completed in 3:30 or less. The 200 Meter Farmers Carry at the end should be completed in 3:00 or less.
SCALING: Athletes should choose a number of calories on the rower that they can complete within the given time (14/11 cals/min). Athletes should choose a weight for dumbbell on the Hang Clean and Jerks that allows them to complete sets of 20 at a time. Athletes should be able to use that same dumbbell for box step-ups and complete 15/minute. Athletes should choose a number of shuttle runs that they complete within the given time. Athletes should be able to complete the farmers’ carry with 2 breaks or fewer and within the given time.
SCORING: Athletes score will be the time it takes them to complete the workout
MODIFICATIONS
100/80 CALORIE ROW
-Reduce Reps
-Same Calorie Bike
-80/60 Calorie Ski
-1200 Meter Run
DUMBBELL HANG CLEAN & JERKS
-Reduce Load
-Just the clean/Just the Jerk
-Kettlebell Swings
DUMBBELL BOX STEP-UPS
-Reduce Load
-Reverse Lunges
SHUTTLE RUNS
-Reduce Reps
-40/30 Cal Bike/Row
30/24 Cal Ski
FARMER CARRY
-Reduce Load
-Reduce Distance
AFTER CLASS
15:00 Row
Every 3:00 complete 1 round of cindy
by admin | Jul 19, 2022 | WOD
WEDNESDAY 20 JULY 2022
“Angie’s Got Wheels”
AMRAP 30:
“Angie”
100 Pull-ups
100 Push-ups
100 Abmat Sit-ups
100 Air Squats
Every 2:00 Bike 500/400 Meters
Score = Total Rounds + Reps
[PARTNER] See below description
STRUCTURE: Athletes will complete as many rounds and reps of “Angie” as possible in 30:00. Every 2:00, starting on the 0:00 athletes will Bike 500/400 Meters.
STIMULUS: “Angie’s Got Wheels” is a Threshold Pacer workout.
STRATEGY: Each 500/400 Meter Bike should be completed in 1:15 or less. It is the goal with every non biking movement to get 20 reps before getting back on the Bike.
SCALING: Athletes should choose a variation of each movement that allows them to complete at least quick sets of 5
SCORING: Athletes score today will be their total Rounds + Reps of “Angie”. Athletes should aim to complete at least 300 Reps and get into the Air Squats.
MODIFICATIONS
500/400 Meter Bike
-Reduce Distance
-200 Meter Run
-250/200 Meter Row
-200/150 Meter Ski
PULL-UPS
-Reduce Reps
-Banded Pull-Ups
-Ring Rows
-Jumping Pull-Ups
PUSH-UPS
-Reduce Reps
-Elevate Hands
-DB Bench Press
SIT-UPS
-Reduce Reps
-Hollow Rocks
-V-Ups
AIR SQUATS
-Reduce Reps
-Squat to a Target
AFTER CLASS
3-4 Sets of 8-12 Reps:
- Banded Side Plank (60-90 Seconds)
- Single Leg GHD Hip Extensions
- Wrist Rolls with Barbell (60-90 Seconds)
by admin | Jul 18, 2022 | WOD
TUESDAY 19 JULY 2022
“Reset Button” [ALL TRACKS]
5 Rounds For Time [40 Minute Time Cap]:
400 Meter Run
30 Double Unders
[Rest 1:00]
500/400 Meter Row
30 Double Unders
[Rest 1:00]
Score = Time it takes to complete the workout
STRUCTURE: Athletes will complete 5 rounds of a 400 Meter Run 30 Double Unders before resting 1:00. Following that rest athletes will complete a 500/400 meter Row and 30 Double Unders before resting for a another minute before beginning the next round with another run.
STIMULUS: “Reset Button” is a Sprint Pacer workout.
STRATEGY: Each 400 Meter Run should be completed in 2:30 or less. Each 500/400 meter Row Should be completed in 2:30 or less. Each set of 30 Double Unders should be completed in 0:30 or less.
SCALING: Choose distances/rep schemes that can be completed within the given times.
SCORING: Athletes’ score today will be the time it takes them to complete the workout.
MODIFICATIONS
400 METER RUN
-Reduce Load
-500/400 Meter Row
-400/350 Meter Ski
-1,000/800 Meter Bike
500/400 METER ROW
-Reduce Distance
-400/350 Meter Ski
-1,000/800 Meter Bike
-400 Meter Run
DOUBLE UNDERS
-Reduce Reps
-45 Single Unders
-Plate/Line Hops
AFTER CLASS
3-4 Sets of 8-12 Reps:
- Ring Plank Hold (60-90 Seconds)
- High Lateral Box Step Downs (Weigthed)
- Seated Dumbbell Reverse Fly
by admin | Jul 17, 2022 | WOD
MONDAY 18 JULY 2022
PART 1: Push Press [ALL TRACKS]
5 Sets of 3
Score = Heaviest weight used for a working set
PART 2: “Macho Minute” [SWEAT]
On the Minute x 15:
3 Power Cleans
3 Front Squats
3 Push Jerks
Max Lateral Barbell Burpees
Barbell: (95/65)
Score = Total Burpees
[SWEAT] as written above
[TRAIN/COMP] Barbell: (135/95)
STRUCTURE: In part 1 athletes will complete 5 sets of 3 Push Presses. In part 2, every minute for 15 minutes athletes will complete 3 Power Cleans, 3 Front Squats and 3 Push Jerks and then complete as many burpees over their bar as possible before the next minute begins.
STIMULUS: “Macho Minute” is a Threshold workout.
STRATEGY: 3 Power Cleans should be completed in 0:15 or less, 3 Front Squats should be completed in 0:15 or less and 3 Push Jerks should be completed in 0:10 or less, leaving athletes at least 0:20 each minute to complete burpees.
SCALING: Athletes should choose a weight on the barbell that allows for every movment to be completed unbroken, athletes should not have to take more than 1 break anywhere in the “Macho Man” complex.
SCORING: In Part 1 athletes score will be the lowest weight they use in a working set. In Part 2 athletes score will be their total number of burpees.
MODIFICATIONS
POWER CLEANS
-Reduce Load
-Hang Power Cleans
-Dumbbell Hang Power Clean
-Russian Kettlebell Swing
FRONT SQUAT
-Reduce Load
-Squat to a Target
-Goblet Squat
PUSH JERK
-Reduce Load
-Single Dumbbell Push Jerk
-Push-Up
LATERAL BARBELL BURPEES
-Step-up from Burpee
-Step Over Bar
-Frog Hops
AFTER CLASS
3-4 Sets of 8-12 Reps:
- Chest Supported Barbell Row On Bench
- Overhead Walking Lunge (8-12 Reps Total)
- GHD Back Extensions
by admin | Jul 15, 2022 | WOD
SATURDAY 16 JULY 2022
“Uphill Battle” [SWEAT]
[TEAMS OF 3]
AMRAP 30:
150 Push-ups
150 Wall Balls (14/10)
Every 10 Minutes [Starting at 0:00]:
1,000 Meter Team Run
Score = Rounds + Reps
[SWEAT] as written
[TRAIN/COMP] Wall Balls (20/14)
STRUCTURE: In Teams of 3, Athletes will complete as many rounds and reps as possible in 30:00 of 150 Push-Ups and 150 Wall Balls with on partner working at a time, every 10:00, including at the 0:00, teams will run 1,000 Meters together.
STIMULUS: “Uphill Battle” is a Sprint Threshold workout.
STRATEGY: Every 1,000 Meter Run should be completed in 6:00 or less, leaving teams 4:00 to complete as many Push-Ups and Wall Balls as possible.
150 Push-Ups should be completed in 5:00 or less. 150 Wall Balls should be completed in 5:00 or less as well.
SCALING: Teams should choose a run distance that they can complete in the given time. Athletes should choose a variation of Push-Ups and Wall balls they can confidently complete sets of 10 with.
SCORING: Teams’ scores will be their total rounds + reps of Push-Ups and Wall Balls. Teams should aim to complete at least 1 round and get a large part of the way back through the Push-Ups.
MODIFICATIONS
1,000 METER RUN
-Reduce Distance
-2.500/2,000 Meter Bike
-1,250/1,000 Meter Row
-1,000/800 Meter Ski
PUSH-UPS
-Elevate Hands (on a box/bench)
-DB Bench press
WALL BALLS
-Reduce Load
-Air Squats
-Squat Jumps
AFTER CLASS
3-4 Sets of 8-12 Reps:
- Dumbbell Chest Fly
- Reverse Hyperextension Hold (To Failure)
- Triceps Kickback
by admin | Jul 14, 2022 | WOD
FRIDAY 15 JULY 2022 (Dena’s 40th BIRTHDAY!!)
“NoPull” [SWEAT]
5 Rounds For Time [20 Minute Time Cap]:
400/300 Meter Row
2 Rope Climbs (15′)
10 Power Snatches (75/55)
Score = Time it takes to complete the workout
[SWEAT] as written
[TRAIN/COMP] Power Snatches (95/65)
[PARTNER] see below
STRUCTURE: Athletes will complet 5 rounds for time of a 400/300 Meter Row, then 2 Rope Climbs and 10 Power Snatches.
STIMULUS: “NoPull” is a * Threshold* workout.
STRATEGY: 400/300 Meters on the Rower should be completed in 2:00 or less. 2 Rope Climbs should be completed in 1:00 or less. Each set of 10 Power Snatches should be completed in 1:00 or less.
SCALING: Choose a distance on the rower that can be completed in the given time. Choose a variation of rope climbs that can be completed safely within the given time. Choose a load for Power Snatches that can be completed in 2 sets or less and a number of reps that can be completed in the given time.
SCORING: Athletes’ score is the time it takes to complete the workout.
MODIFICATIONS
400/300 Meter ROW
-800/600 Meter Bike
-300 Meter Run
-300/250 Meter Ski
ROPE CLIMBS
-Reduce Reps
-Reduce Range of Motion
-½ Height Rope Climbs
-5 Strict Pull-Ups
-Seated Rope Pulls
POWER SNATCH
-Reduce Load
-Reduce Reps
-Hang Power Snatches
-Dumbbell Snatches
-Kettlebell Swings
AFTER CLASS
Bike Conditioning:
3 Sets:
2 Minutes at Moderate Pace
90 Seconds Easy
[2 Minutes Rest After 3 Sets]
3 Sets:
40 Seconds at Fast Pace
90 Seconds Easy
[2 Minutes Rest After 3 Sets]
3 Sets:
2 Minutes at Moderate Pace
90 Seconds Easy
[2 Minutes Rest After 3 Sets]
3 Sets:
20 Seconds Sprint
90 Seconds Easy
by admin | Jul 13, 2022 | WOD
THURSDAY 14 JULY 2022
“Nail Polish” [ALL TRACKS]
5 Rounds x AMRAP 4:
30/20 Calorie Bike
30 x 10-Meter Shuttle Runs
Max Toes to Bar
Rest 4 Minutes Between Rounds
Score = Total Toes to Bar
STIMULUS: “Nail Polish” is a **Sprint** workout.
STRATEGY: 30/20 Calories on the bike should be completed in 1:30 or less. 30 Shuttle Runs should be completed in 2:00 or less. This should leave athletes with about 0:30 to accumulate Toes to Bar each round.
SCALING: Athletes should choose a number of calories on the bike that they are confident they can complete in 90 seconds or less each round. Choose a number of shuttle runs that can be completed in 2:00 or less. Athletes should choose a variation of Toes to Bar that they can complete in sets of 5 or more reps.
SCORING: Athletes score today will be their total number of Toes to Bar.
MODIFICATIONS
30/20 CALORIE BIKE
-Reduce Reps
-20/14 Calorie Assault/Echo Bike
-30/20 Calorie Row
-20/14 Calorie Ski
-20 Burpees
-20 Shuttle Runs
30 SHUTTLE RUNS
-Reduce Reps
-40/28 Calorie Bike Erg/Ski/Row
-30/20 Calorie Assault/Echo Bike
-30 Burpees
TOES TO BAR
-Reduce Reps
-Reduce Range of Motion
-Toes to Space
-Knees to elbow/chest
-Hollow Rocks/V-Ups
-Abmat Sit-Ups
AFTER CLASS
20:00 Bike
*Every 2:00 Complete 10 Dumbbell Bench Press
by admin | Jul 12, 2022 | WOD
WEDNESDAY 13 JULY 2022
PART 1: Front Squat [ALL TRACKS]
5 Sets of 3
Score = Heaviest weight used for a working set
PART 2: “The Admiral” [SWEAT]
3 Rounds For Time [20 Minute Time Cap]:
20 Burpee Pull-ups
20 Front Squats (115/85)
20 Box Jumps (24″/20″)
Score = Time it takes to complete the workout
[SWEAT] as written
[TRAIN] Burpee Strict Pull-ups // Front Squats (155/105)
[COMP] Front Squats (155/105)
STIMULUS: “The Admiral” is a Threshold workout.
STRATEGY: Athletes should aim to complete 20 Burpee Pull-Ups in 2:30 or less, the Front Squats in 2:00 or less and the Box Jumps in 1:30 or less.
SCALING: Athletes should choose a number of Burpee Pull-Ups that they can complete in the given time, and a variation that allows for them to move constantly for all the reps. Athletes should choose a weight for the Front Squat that allows them to complete 20 reps in 3 sets or less and a number of reps that can be completed in 2:00 or less. Athletes should choose a number of box jumps that they can complete in a 1:30.
SCORING: In Part 1 athletes’ score will be the lowest weight they use for a working set. In Part 2, athletes’ score will be the time it takes them to complete the workout.
MODIFICATIONS
BURPEE PULL-UP
-Reduce Reps
-Reduce Pull-Up difficulty (Banded/Ring Rows)
-Step-up from Burpee
FRONT SQUAT
-Reduce Load
-Reduce Reps
-Define Range of Motion (Squat to a target)
-Dumbbell Goblet Squats
BOX JUMPS
-Reduce Box Height
-Reduce Reps
-Box Step-ups
AFTER CLASS
3-4 Sets of 8-12 Reps:
- “Lu” Raises
- Barbell Lateral Lunge
- Ring Dip Support Hold (To Failure)
by admin | Jul 11, 2022 | WOD
TUESDAY 12 JULY 2022
“Angry Annie” [SWEAT]
For Time [30 Minute Time Cap]:
50-40-30-20-10:
Double Unders
AbMat Sit-ups
Calorie Row (50/35-40/28-30/21-20/14-10/7)
100-ft. Dumbbell Farmers Carry After Every Movement (35’s/20’s)
Score = Time it takes to complete the workout
[SWEAT] as written above
[COMPETE/TRAIN] *100-ft. Dumbbell Farmers Carry After Every Movement (50’s/35’s)
STRUCTURE: Athletes will complete a descending ladder of Double Unders, Sit-ups and calories on the rower, Farmers carrying 100 feet between each movement. In round 1 athletes will complete 50 Double Unders, then a 100’ Farmers Carry, then 50 Sit-Ups, then 100’ Farmers Carry, then 50/35 Calories on the Rower then another 100’ Farmers Carry. Athletes will continue that sequence of movements but reduce the reps of Double Unders, Sit-ups and Calories until the last round of 10. The workout is time capped at 30:00
STIMULUS: “Angry Annie” is a Grindy Pacer workout.
STRATEGY: 50 Double Unders should be completed in 1:00 or less, And each following round should take 0:10 less than the last one. 50 Sit-ups should be completed in 2:00 or less, and each following round completed in 0:15 less than the last one. 50/35 Calories on the rower should be completed in 3:00 or less and each following round in 0:30 less than the one before. Each 100 foot Farmers Carry should be completed in 0:30 or less.
SCALING: Athletes should choose variations of every movement that they car confident in completing in the large sets at the beginning of the workout in the given time.
SCORING: Athletes score is the time it takes them to complete the workout.
MODIFICATIONS
DOUBLE UNDERS
-Reduce Reps
-1.5x Single Unders
-Plate Hops
SIT-UPS
-Reduce Reps
-Hollow Rocks
-V-Ups
ROW
-Reduce Reps
-Same Calories Bike
-35-28-21-14-7 Ski Cals
-35-28-21-14-7 Burpees
-35-28-21-14-7 Shuttle Runs
-35/28-28/21-21/14-14/10-7/5 Calorie Assault/Echo Bike
AFTER CLASS
3-4 Sets of 8-12 Reps:
- GHD Ab Rotations
- Weighted Hip Extension
- Banded Face Pulls
