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WOD & BLOG

  • 23AUG
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    Main – CrossFit

    Warm-up (No Measure)

    Clean (3-3-3-find 1RM)

    Metcon (Time)

    With a partner complete:
    2K Row (switch every 500m)
    20 Burpee box jumps 24″/20″
    30 Pullups
    40 Thrusters 95/65
    50 Split jumps
    40 Thrusters 95/65
    30 Pullups
    20 Burpee box jumps 24″/20″

    1 person works while the other rests.

  • 22AUG
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    Main – CrossFit

    Warmup 1 (No Measure)

    High knee holds
    butt kick holds
    Inchworm pushups
    Lizard
    Side lunges
    High knees
    Side shuffle
    Bear crawl
    10 good mornings
    10 OHS
    10 pass throughs
    10 figure 8′s

    Burgener Warm-up (No Measure)

    BURGENER WARM-UP:
    1. Down and “Finish”
    2. Elbows High and Outside
    3. Muscle Snatch
    4. Snatch Lands at 2″, 4″, 6″
    5. Snatch Drops

    SKILL TRANSFER EXERCISES:
    1. Snatch Push Press
    2. Overhead Squat
    3. Heaving Snatch Balance
    4. Snatch Balance without a dip
    5. Snatch Balance with a dip

    Snatch (9 minutes)

    Every 90 seconds:
    High hang snatch, hang snatch, snatch

    All full squats. These are not for time! Don’t rush through them. Drop each one, reset and go again.

    Metcon (AMRAP – Rounds and Reps)

    AMRAP 15 minutes
    10 push press 95/65
    2 rope climbs
    12 V-ups
    14 Air squats
    200m run

    Completed run counts as 15 reps.
    1 complete rope climb counts as 6 reps.

    Sub 12 ring rows for rope climbs.

  • 21AUG
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    Main – CrossFit

    Warmup 5 (No Measure)

    400m Run
    3 Rounds
    10 Ring Rows
    10 Air Squats
    10 Situps
    10 Pushups

    Mobility

    Foam roll calves, quads, IT Band, inner thigh, back, lats, glutes and hamstrings. 10-12 passes each.
    Psoas smash – until it doesn’t hurt anymore.
    Glute smash – 1 min each side
    Shoulder box stretch – 1 min
    Seated posterior stretch – :30 each side
    Couch stretch – 1 min each side
    Frog Stretch – 1 min

    Skill practice

    8 minutes:
    Hollow arch on the bar, kipping pull-ups, butterfly pull-ups, bar muscle ups.

    Only move on to butterfly pull-ups once you can do kipping pull-ups.

    Metcon (Time)

    100 double unders then
    4 rounds
    10 step ups with barbell 135/95 20″
    11 T2B
    12 KB snatches 53/35
    then
    100 double unders

    Rx+
    Step ups 155/105
    KB 70/53

  • 20AUG
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    Main – CrossFit

    Warmup 1 (No Measure)

    High knee holds
    butt kick holds
    Inchworm pushups
    Lizard
    Side lunges
    High knees
    Side shuffle
    Bear crawl
    10 good mornings
    10 OHS
    10 pass throughs
    10 figure 8′s

    EMOM

    15 Min
    Min 1: Flag pole carry 60m
    Min 2: 6-9 ring dips
    Min 3: 40 hollow hold

    Metcon (Time)

    4 rounds
    4 Front Squats 155/105
    8 Deadlifts 155/105
    12 HSPU
    16 Burpees

    Front squats are from the floor, not a rack.

    Rx HSPU: 15lb plates on each side if using abmat.

    Rx+:
    4 Front Squats 185/135
    8 Deadlifts 185/135
    12 Deficit HSPU
    16 Burpees

    Rx+ deficit HSPU: 45 and 25# plate on each side with an abmat for your head.