CrossFit WOD, March 23, 2020

By | WODs
200323

Warm-up
Warm-up
Coach’s Choice

3rds at a warm-up pace:
100m jog
up dog + down dog x 3
4 Burpees
6 step out lunges
8 situps

Metcon
203023
3 Min Max Burpees
::Rest 3 Minutes::

2 Min Max Weighted Lunge 35/20#
::Rest 2 Minutes::

3 Min Max Burpees
::Rest 3 Minutes::

2 Min Max Weighted Sit Ups 20/14#

Extra Work

CrossFit WOD, March 24, 2020

By | WODs
200324

Warm-up
Warm-up
Coach’s Choice

One time through at warm-up pace:
Single leg calf raises x 10 each leg
5 knee push-ups
2 quarter wall walks
20 two foot hops in place
5 hand release push-ups
2 half wall walks
20 DUs/singles or 10 tuck jumps
5 hand release push-ups
2 wall walks as high as you can go

Metcon
200324
5 Rounds for Time

50 Double Unders or 30 Tuck Jumps
5 Wall Walks

:Rest 10 Minutes:

* STIMULUS * Stay steady and work on the skills! If you do not have an area for Wall Walks, do 5 Standing Inch Worms.

Weightlifting
Tempo Push Up and RDL (3 sets of 6 Reps )
3×6 Tempo Push Ups
-3 Seconds Down
-3 Seconds Up
-2 Seconds at the Top

3×6 Tempo RDLs
-3 Seconds Down
-3 Seconds Up
-2 Seconds at the Top

* STIMULUS * Maintain your tempo. You can use a pair of DB, a KB, Waterjug, Cinderblock or a barbell for the RDL.

Extra Work

CrossFit WOD, March 25, 2020

By | WODs
200325

Warm-up
Warm-up
Coach’s Choice

One time through at warm-ups pace:
200m jog
20m High Kicks
20m High Knees
20m Butt Kicks
20m Side Shuffles
20m High Skips
200m jog

Metcon
200325
Death by 10m Run:

EMOM Complete a 10m Run
Add 10m each minute until you cannot complete the amount of meters in the given minute.

:: Rest 5 Minutes ::

5 Rounds for time:

100m Loaded Carry
:Rest 2 Minutes between each:

Metcon
5 Mins Rest
Metcon
5 Rounds for time:

100m Loaded Carry

: 2 min rest between each :

* STIMULUS * Get creative! Could be a dog food carry, weighted back pack, dog, child, table.

Extra Work

CrossFit WOD, March 28, 2020

By | WODs
200328

Warm-up
Warm-up
Coach’s Choice

One Time Through:
20 Big Arm Circles
5 Air Squats
4 Side step lunges
10 Push-ups plank Hand Shuffles
5 Push-ups (any style)
20 Big Arm Circles
6 Pistols (any version of a scale)
5 Side step lunges
6 Push Plank Shoulder Taps
5 Pike Push-ups/HSPU/seated press

Weightlifting
Cossack Squat (4 x 6 Reps)
If comfortable, use do your squats weighted. Could be a KB, DB, Milkjug, etc…
Pike Shoulder Taps (4 x 10, (5 each shoulder))
If possible, elevate feet on a chair or bench.

Modify to plank shoulder taps

Metcon
200328
10 Min AMRAP:

5 HSPU/ Pike PU/ Seated DB Press 35/20#
10 Pistols
15 Russian KBs

Rx = 53/35#
Rx+ = 70/53#

* STIMULUS * If no KB or weight available, do 15 weighted or unweighted glute bridges.

Mods – 1.) Handstand height/DB weight 2.) Air Squats 3.) Glute bridges

Extra Work

CrossFit WOD, March 26, 2020

By | WODs
200326

Warm-up
Warm-up
Coach’s Choice

100m Run
20 Two foot hops
10 Hip Circle Lunges Each Leg
5 Sit-ups

100m Run
10 Jumping Jacks no arms
5 single leg knees to chest

100m Run
10 Air Squats
10 Full Jumping Jacks
4 Single Leg V-ups

Metcon
200326
3 Rounds for Time: 30 min Cap!

800m Run
60 Jumping Jacks
40 Air Squats
20 Single Leg V-Ups

* STIMULUS * Keep moving and get a good sweat in! If running is an issue, sub out for 1k Row/Ski or 3k Bike!

Extra Work

CrossFit WOD, March 27, 2020

By | WODs
200327

Warm-up
Warm-up
Coach’s Choice

200m Run
then
3rds not for time:
10 mountain climbers
10m broad jump
10 not weighted russian twists
10 Sec forearm plank

Metcon
200327
25 min EMOM:

1- 20 Russian Twists
2 – 30 Mountain Climbers
3 – :30 sec Forearm Plank
4 – Max Reps Box Jump Over
5 – Rest

* STIMULUS * Twist with anything you can hold. If you do not have a box, jump over anything that you can clear comfortably. Look to accumulate reps for the full minute.

Extra Work