Blog Search

CrossFit WOD – 07/05/17

By: 0

CrossFit Initiative – CrossFit

 

Warm-up

10 shuttle runs(slow)

4(med speed)

4(fast)

High knees(Down)

Butt kickers(Back)

Toy Soldiers

Samson Stretch

Bear Crawl

Duck Walk

5 inchworms

PreWOD Mobility

Barbell Calf Mash

Lax Ball on Scapula

Skill

L Sit Progression on Parallettes or KB

If you have perfected the L sit on Parallettes

5×20 sec holds

WOD

Fit: Metcon (Time)

21-15-9-15-21

Row(Cal)

Sit ups

P/C: Metcon (Time)

21-15-9-15-21

Row(cal)

GHD Sit ups

Happy 4th of July!

By: 0

CrossFit Initiative – CrossFit

 

Warm-up

400 m run

Arm circles

Torso twists

Knee circles

Cherry pickers

Lunge 2 instep

Iron Cross

Scorpions

Calf Raises

PreWOD Mobility

Banded shoulder distraction

WOD

All: Metcon (Time)

Buy In: 241 DU/singles

then

4 rounds

50 Air Squats

40 Push Press(45/33)

30 Box Jumps (24/20)

20 Push ups

10 Pull ups

5 Burpees

PostWOD Mobility

Roll Out!

07/03/17

By: 0

CrossFit Initiative – CrossFit

Warm-up

400 m run

2 rounds

10 KB swings

10 pull ups

10 air squats

10 sit ups

PreWOD Mobility

Banded ankle distraction

Strength

All: Back Squats (1×8 @ 65%)

All: Back Squats (1×8 @70%)

All: Back Squats (1×6@80%)

All: Back Squats (1×6@85%)

All: Front Squats (1×5@70%)

All: Front Squat (1×5@75%)

All: Front Squats (1×5@80%)

All: Front Squats (1×5@85%)

WOD

Fit: Metcon (Time)

30-20-10

DB snatch(pick appropriate weight)

Knee Raises

WOD

Perf: Metcon (Time)

30-20-10

DB Snatch (35/25)

T2B

WOD

Comp: Metcon (Time)

30-20-10

DB Snatch(45/35)

T2B

CrossFit Workout – 06/30/2017

By: 0

CrossFit Initiative – CrossFit

Warm-up

Run 800m

Then,

10 Neck circles

20 Arm circles

20 Torso twists

20 Hip circles

10 cherry pickers

10 push-ups

20 mountain climbers

PreWOD Mobility

lax ball in front delt/pec

lax ball around scapula

Strength

All: Bench Press (3-3-3-3-3 increasing)

Post heaviest triple

WOD

Fit: Metcon (Time)

6 RFT

50ft DB Weighted lunge (pick challenging weight, one DB in each hand)

8 DB Thrusters

P/C: Metcon (Time)

6 RFT

50ft DB Weighted lunge 45/25(one DB in each hand)

8 DB Thrusters

Post Workout

banded shoulder distraction 1min/arm

CrossFit WOD – 06/29/2017

By: 0

CrossFit Initiative – CrossFit

 

Warm-up

3 rounds

20 jumping jacks

high knees down

butt kickers back

7 squat jumps

7 push-ups

then

10 scorpions

10 iron cross

PreWOD Mobility

lax ball or golf ball in bottom of bare foot 1 min/foot

Strength

Hatch cycle Week 3, Day 2

All: Back Squat (1×10@60%)

All: Back Squat (1×10@65%)

All: Back Squat (1×8@70%)

All: Back Squat (1×8@75%)

All: Front Squat (1×5@60%)

All: Front Squat (1×5@65%)

All: Front Squat (2×5@70%)

WOD

Fit: Metcon (Time)

5 RFT

3 Rope Lowers

5 db strict press (choose challenging weight)

10 Russian KBS (choose challenging weight)

Perf: Metcon (Time)

5 RFT

1 Rope climb

5 HSPU

10 Russian KBS 70/53

Comp: Metcon (Time)

5 RFT

1 Legless Rope climb

5 HSPU

10 Russian KBS 70/53

Post Workout

slow jog/walk 400m

06/28/2017

By: 0

CrossFit Initiative – CrossFit

Warm-up

3 rds

5 shuttle runs

10 leg swings side-to-side & front-back each leg

5 cherry pickers

Then 2-3 rounds of strength complex with empty barbell

PreWOD Mobility

barbell mash trap 1min/trap

Strength

All: Clean Complex (Clean high pull + Squat Clean + split jerk B2H4TD)

WOD

Fit: Metcon (AMRAP – Rounds and Reps)

AMRAP 10’

7 Hanging Knee raises

3 Burpees

1 deadlift 155/105

Perf: Metcon (AMRAP – Rounds and Reps)

AMRAP 10’

7 T2B

3 Burpees

1 deadlift 275/185

Comp: Metcon (AMRAP – Rounds and Reps)

AMRAP 10’

7 T2B

3 Burpees

1 deadlift 315/225

PostWOD Mobility

Couch Stretch 1 min/leg

06/27/2017

By: 0

CrossFit Initiative – CrossFit

Warm-up

Run 400m

3 rds

3 inchworms

5 rollover v-sits

10 light to moderate kb swings

PreWOD Mobility

monkey bars of death

WOD

All: Fight Gone Bad (3 Rounds for reps)

Three rounds of:
Wall-ball Shots (Reps), 20#
Sumo deadlift high-pull (Reps), 75#
Box Jumps, 20″ (Reps)
Push-press (Reps), 75#
Row (Calories)
1-minute rest
Women use 55# barbell and 14# med ball to 10′.

Post Workout

400m walk

10 slow cat-cows

06/26/2017

By: 0

CrossFit Initiative – CrossFit

 

Warm-up

400m run/500m row/30 cal bike

Then

3 rds

7 RDL (empty bar)

7 thrusters

5 burpees

PreWOD Mobility

barbell mash achilles 1 min/side

Strength

All: Back Squat (1×8@65%)

All: Back Squat (1×8@70%)

All: Back Squat (1×6@80%)

All: Back Squat (1×6@85%)

All: Front Squat (1×5@60%)

All: Front Squat (1×5@70%)

All: Front Squat (1×5@75%)

All: Front Squat (1×5@80%)

WOD

Fit: Metcon (AMRAP – Rounds and Reps)

AMRAP 8’

3 wall-walk

10 alternating db snatch (pick appropriate weight

Perf: Metcon (AMRAP – Rounds and Reps)

AMRAP 8’

3 wall-walk

10 alternating db snatch 45/25

Comp: Metcon (AMRAP – Rounds and Reps)

AMRAP 8’

10m handstand walk

10 alternating db snatch 45/25

Post Workout

posterior chain floss 2 min

06/21/2017

By: 0

CrossFit Initiative – CrossFit

 

WOD

EMOM 10’

Odd:

:45 single-unders

Even:

5 push-ups

5 pull-ups

15 air squats

PreWOD Mobility

barbell mash quads 2 min

lax ball in pec/front delt 1 min/side

Strength

All: Bench Press (5-5-5 increasing)

post heaviest set of 5. Put lighter sets in comments

WOD

All: 2k Row (Time)

Max Effort 2k Row

Post Workout

couch stretch 2 min/leg