Archive for the ‘WOD’ Category

Nancy In A Boat

Posted: 04/26/2017 in CrossFit Trainers, WOD
Tags:
WOD

“Nancy In A Boat”

5 rounds for time of:

Row 500m

15 overhead squats 95/65

 

16.2

Posted: 04/25/2017 in CrossFit Trainers, WOD
Tags:
prep

8 minutes to build up to heavy squat clean

WOD

16.2

AMRAP in 4 minutes of:

25 toes to bar

50 double unders

15 squat cleans 135/85

AMRAP in 4 minutes of:

25 toes to bar

50 double unders

13 squat cleans 185/115

AMRAP in 4 minutes of:

25 toes to bar

50 double unders

11 squat cleans 225/145

AMRAP In 4 minutes of:

25 toes to bar

50 double unders

9 squat cleans 275/175

AMRAP in 4 minutes of:

25 toes to bar

50 double unders

7 squat cleans 315/205

*In order to move onto the next 4 minute amrap you must complete the designated work before the 4 minutes is up.

Heavy

Posted: 04/24/2017 in CrossFit Trainers, WOD
Tags:
Warm-up

junk yard dog

burgner warm-up

Strength

hang snatch – heavy single

snatch balance – heavy single

snatch – heavy single

 

 

CFNE spin

Posted: 04/23/2017 in CrossFit Trainers, WOD
Tags:
Warm-up

50 jumping jacks

10 down dog/up dogs

20 alternating single arm Russian KBS (35/26)

20 bicycle crunches (knee touches elbow)

10 romaninan dead lifts (45/35)

10 med ball cleans (20/14)

5 tuck jumps

WOD

2 rounds with a partner for time of:

200m run

50 hand release push-ups

200m run

50 KBS (53/35)

200m run

50 v-ups

200m run

50 deadlifts (155/105)

200m run

50 wall balls (20/14)

200m run

50 box jumps (24/20)

*run together each time

*split reps in half, one person works at a time

Anniexxx

Posted: 04/23/2017 in CrossFit Trainers, Uncategorized, WOD
Tags:
Warm-up

1 min calf stretch

5 inch worms (focus on length through heel)

2 min single unders

WOD

“Anniexxx”

25-20-15-10-5

Triple unders

GHDSU

(OR)

“Annie”

50-40-30-20-10

double unders

AB mat sit-ups

Fry day

Posted: 04/20/2017 in CrossFit Trainers, WOD
Tags:
Warm-up

1 mile run

WOD 

E2OT2M for 20min (10 rounds)

100m shuttle sprint

Broccoli

Posted: 04/19/2017 in CrossFit Trainers, WOD
Tags:
WOD

4 rounds for time:

20 burpees

20 jumping lunges

20 pul-ups

Not That Dead

Posted: 04/18/2017 in CrossFit Trainers, WOD
Tags:
warm-up

20 KBS

20 hip ext.

:30 side plank each side

20 ring rows

Strength

4×8 deadlift

Skill

4 sets not for Time:

8 strict toes through rings

8 back ext. (slow)

Loved My Shoulders

Posted: 04/17/2017 in CrossFit Trainers, WOD
Tags:
WOD

24 rounds with a partner of:

250m row

10 push presses 95/65

Squat up

Posted: 04/16/2017 in CrossFit Trainers, WOD
Tags:
Warm-up

Dynamic range of motion  – coaches choice

WOD

for time:

21-15-9

back squats 225/155

bar facing burpees