Category Archives: CrossFit WOD

WOD 11-22-14

Warm-up The “official” CrossFit 3 rounds of 10 reps of each: Dislocates, Overhead Squat with PVC pipe, Sit Ups, Back Extensions, Pull Ups (or ring rows), Ring Dips. Do Samson Stretch on each side for 30 seconds each round. WOD … Continue reading

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WOD 11-21-14

Warm-up/Skills 3 rounds of 10 reps of each: Dislocates, Overhead Squat with PVC pipe, Sit Ups, Back Extensions, Pull Ups (or ring rows), Ring Dips. Do Samson Stretch on each side for 30 sec Strength Bench Press- Warm Up to … Continue reading

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WOD 11-20-14

Warm Up The “official” CrossFit Warm-up 3 rounds of 10 reps of each: Dislocates, Overhead Squat with PVC pipe, Sit Ups, Back Extensions, Pull Ups (or ring rows), Ring Dips. Do Samson Stretch on each side for 30 seconds each … Continue reading

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WOD 11-19-14

Warm Up/Skills 10 -15 minutes Ring Dips- AMRAP- 3 attempts Skin the cats- practice on rings and on bar AMRAP 1 minute of Kettlebell Swings Strenght Hang Clean 7 min to work up to 1 Rep Max Hang Clean Hang … Continue reading

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WOD 11-18-14

Warm Up 3 rounds for quality: 5 STRICT or weighted pull ups 10 Medicine Ball Full Squat Cleans 20 Hollow Rocks Strength Warm Up your STRICT PRESS to 65% of your new 1 RM  THEN 5 Attempts to AMRAP Strict … Continue reading

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WOD 11-16-17

This week we begin a NEW STRENGTH CYCLE.  YOU WILL NEED  TO ASSUME that YOUR ONE REP MAX went UP by 10 pounds for Back Squats and Dead Lifts and 5 pounds for Bench and Strict press to make sure … Continue reading

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WOD 11-15-14

WOD “SHIP” 9 Rounds 7 Squat Cleans 185/135 8 Burpee Box Jumps 30/24

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WOD 11-14-14

Warm Up Group warm up today…no skills…the wod is a long one!! Strength De-load Bench PRess- warm up to 65% of your 1 RM then perform the following reps and sets: 1 x 5 regular bench press 2 x 5 … Continue reading

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WOD 11-13-14

Warm Up/Skills 3 rounds for quality Dipping Birds (5 per side) Back Bridge (hold for as long as possible or work on progressions) 5 Strict Toes to Bar Strength De-load deadlifts- warm up to 60% of your 1 RM- then … Continue reading

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WOD 11-12-14

Warm Up/Skills  3 rounds for QUALITY 3 Pistol “roll ups” per leg 5 Strict CHEST TO BAR Pull Ups (any grip- band allowed but NO KIP) 7 Snatch Balances (increase load each round) Strength De-Load Back Squats- work up to … Continue reading

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