Category Archives: WOD

Friday Nov 16, 2018

Warmup

  • :30 Seconds
    • Easy Bike
    • Easy Row
    • Active Samson
    • Moderate Bike
    • Moderate Row
    • Active Spidermans
    • Faster Bike
    • Faster Row
    • Push-up to Down Dog
  • Movement review
  • Rehearsal
    • 1 Round
      • 3 Calorie Row Each
      • 3 Calorie Bike Each
      • 3 Burpees Over Rower Each
  • WOD “Designated Driver” (Teams of 3)
    • 3 Rounds:
      • 4 Minute Row for Calories
      • 3 Minute Bike for Calories
      • 2 Minute Burpees Over Rower
  • Mobility
    • Couch stretch
    • Hip in external rotation on box
    • Kettlebell ankle stretch

Thursday Nov 15, 2018

Warmup

  • Active Warm Up (In 50’ Segments)
    • Quad Stretch
    • Straight Leg Kicks
    • Knee to Chest
    • Knuckle Drags
    • Active Samson
    • Straight Leg Bear Crawl
    • Side Lunges
    • Forward Crab Walk
    • Walking Spidermans
    • Backwards Crab Walk
  • Barbell Warm Up
    • 5 Good Mornings
    • 5 Back Squats
    • 5 Elbow Rotations
    • 5 Strict Presses
    • 5 Stiff-Legged Deadlifts
    • 5 Front Squats
  • Mobility
    • Wrist stretch
    • Chest stretch
    • Child’s pose
  • Movement review
  • Rehearsal
    • 1 Round
      • 6 Deadlifts
      • 4 Walking Lunges (2 Each Leg)
      • 2 Strict Handstand Push-ups
    • 1 Round
      • 6 Deadlifts
      • 4 Walking Lunges (2 Each Leg)
      • 2 Strict Handstand Push-ups
  • WOD “Deadbeat”
    • 4 Rounds:
      • 21 Deadlifts (155/105)
      • 150′ Walking Lunge
      • 9 Strict Handstand Push-ups
  • Mobility
    • Hamstring flossing
    • Static prone scorpion hold

Wednesday Nov 14, 2018

Warmup

  • Line Drills
    • 200 Meter Run
    • Quad Stretch
    • Knee to Chest
    • Soldier Kicks
    • Knuckle Drags
    • Side Lunge
    • Cradle Stretch
    • Walking Samson  
    • Walking Spidermans
    • Walkouts
    • 3 Air Squats + Broad Jump
    • High Knees
    • Butt Kickers
    • Skip for Height
    • Skip for Distance
  • Mobility
    • Banded passthrough
    • Banded pull aparts
    • Arch ups
  • Movement review
  • Rehearsal
    • 1 Round (Each)
      • *Slower Pace:*
      • 100 Meter Run
      • 5 Toes to Bar
    • 1 Round (Each)
      • *Fast, Workout Pace:*
      • 100 Meter Run
      • 5 Toes to Bar
  • WOD “Team Cement Mixer” (Teams of 2)
    • 10 Rounds Total (5 Each):
      • 400 Meter Run
      • 12 Toes to Bar
  • Mobility
    • Pigeon pose
    • Banded straight arm in external & internal rotation

Tuesday Nov 13, 2018

Warmup

  • :30 Seconds
    • Jumping Jacks
    • Active Spidermans
    • Front Rack Stretch*
    • Easy Single Unders
    • Active Samson
    • Front Rack Stretch*
    • Higher Single Unders
    • Push-up to Down Dog  
    • Front Rack Stretch*
  • Modified Barbell Warm Up 
5 Stiff-Legged Deadlifts
    • 5 Hang Power Cleans
    • 5 Front Rack Alternating Elbow Rotations
    • 5 Front Squats
    • 5 Strict Presses
    • 5 Good Mornings
    • 5 Back Squats
  • Movement review
  • Hang Power Clean
    • Build to Heavy Set of 3
  • Rehearsal
    • 1 Round
      • 3 Hang Power Cleans
      • 3 Lateral Barbell Burpees
      • 10 Double Unders
  • WOD “Hangman”
    • For Time:
      • 21 Hang Power Cleans (135/95)
      • 21 Lateral Barbell Burpees
      • 100 Double Unders 
      • 15 Hang Power Cleans (135/95)
      • 15 Lateral Barbell Burpees
      • 75 Double Unders 
      • 9 Hang Power Cleans (135/95)
      • 9 Lateral Barbell Burpees
      • 50 Double Unders 
  • Mobility
    • Standing calf stretch
    • Couch stretch
    • Banded front rack stretch

Monday Nov 12, 2018

Warmup

  • :30 Seconds
    • Easy Row  
    • Active Samson + Air Squat
    • Moderate Row
    • Active Spidermans
    • Faster Row
    • Push-up to Down Dog
  • Barbell Warm Up
    • 5 Good Mornings
    • 5 Back Squats
    • 5 Elbow Rotations
    • 5 Strict Presses
    • 5 Stiff-Legged Deadlifts
    • 5 Front Squats
  • Mobility
    • Wrist stretch
    • Ankle stretch
  • Movement review
  • Rehearsal
    • 1 Round
      • 7 Calorie Row
      • 7 Thrusters
    • 1 Round
      • 5 Calorie Row
      • 5 Thrusters
  • WOD “Blitzen”
    • 5 Rounds:
      • 20/15 Calorie Row
      • 10 Thrusters (115/80)
  • Mobility
    • Banded hip in extension
    • Hanging lat stretch

Saturday November 10, 2018

  • Warmup
    • Crossfit
  • Mobility
    • Ankles
    • Shoulders
  • Movement Review
  • WOD – 12.3:  18AMRAP
    • 15 Box Jumps (24/20)
    • 12 Push Presses (115/75)
    • 9 Toes-to-Bars
  • Mobility
    • Banded Shoulder distraction
    • Banded Bully

Friday Nov 9, 2018

Warmup

  • :30 Seconds
    • Knuckle Drags
    • Walkouts
    • Active Samson
    • Active Spidermans
    • Air Squats
    • Push-up to Down Dog
  • Barbell Warm Up
    • 5 Good Mornings
    • 5 Back Squats
    • 5 Elbow Rotations
    • 5 Strict Press
    • 5 Stiff-Legged Deadlifts
    • 5 Front Squats
  • Mobility
    • Pigeon pose
    • front rack stretch
  • Movement review
  • Deadlift
    • Build to Heavy Set of 6-4-2
  • Rehearsal
    • 1 Round
      • 5 Wall Balls
      • 5 Deadlifts
  • WOD “Optimus Prime”
    • AMRAP 7:
      • Wall Balls (20/14)
      • On the Minute: 7 Deadlifts (225/155)
  • Mobility
    • Hamstring flossing
    • Keg stretch

Thursday Nov 8, 2018

Warmup

  • Line Drills
    • 200 Meter Run
    • Quad Stretch
    • Knee to Chest
    • Soldier Kicks
    • Knuckle Drags
    • Side Lunge
    • Cradle Stretch
    • Walking Samson  
    • Walking Spidermans
    • Walkouts
    • 3 Air Squats + Broad Jump
    • High Knees
    • Butt Kickers
    • Skip for Height
    • Skip for Distance
  • Barbell Warm Up
    • 5 Good Mornings
    • 5 Back Squats
    • 5 Elbow Rotations
    • 5 Strict Presses
    • 5 Stiff-Legged Deadlifts
    • 5 Front Squats
  • Mobility
    • Wrist stretch
    • Wall supported ankle stretch
  • Movement review
  • Rehearsal
    • 1 Round
      • 50 Meter Run
      • 5 Power Cleans
      • 50 Meter Run
    • Build to Workout Weight
    • 1 Round
      • 50 Meter Run
      • 5 Power Cleans
      • 50 Meter Run
  • WOD “Knuckle Sandwich”
    • For Time:
      • 800 Meter Run
      • 30 Power Cleans (185/135)
      • 800 Meter Run
  • Mobility
    • Couch stretch
    • Banded front rack position

Wednesday Nov 7, 2018

Warmup

  • :30 Seconds
    • Easy Row
    • Push-up to Down Dog
    • Moderate Row
    • Active Samson + Air Squat at Top
    • Faster Row
    • Active Spidermans
  • Modified Barbell Warm Up
    • 5 Good Mornings
    • 5 Back Squats
    • 5 Elbow Rotations
    • 5 Snatch Grip Push Press
    • 5 Overhead Squats
    • 5 Snatch Grip Deadlifts
  • Mobility
    • Pvc passthrough
    • Pvc overhead squat
  • Movement review
  • Overhead Squat
    • Build to Heavy Set of 3
  • Rehearsal
    • 1 Round
      • 5 Calorie Row
      • 3 Lateral Barbell Burpees
      • 5 Overhead Squats
  • WOD “Ground Breaking”
    • For Time:
      • 50/35 Calorie Row
      • 35 Lateral Barbell Burpees
      • 50 Overhead Squats (95/65)
  • Mobility
    • Banded hip in extension
    • Hip in external rotation

Tuesday Nov 6, 2018

Warmup

  • Line Drills
    • 200 Meter Run
    • Quad Stretch
    • Knee to Chest
    • Soldier Kicks
    • Knuckle Drags
    • Side Lunge
    • Cradle Stretch
    • Walking Samson  
    • Walking Spidermans
    • Walkouts
    • 3 Air Squats + Broad Jump
    • High Knees
    • Butt Kickers
    • Skip for Height
    • Skip for Distance
  • :30 Seconds
    • Easy Bike
    • Hollow Hold  
    • Moderate Bike
    • Arch Hold
  • Mobility
    • Couch stretch
    • Child’s pose
  • Movement review
  • Rehearsal
    • 1 Round
      • 100 Meter Run
      • 2 Chest to Bar Pull-ups (Or Pull-ups)
      • 2 Toes to Bar
      • 2 Pull-ups
      • 2 Calorie Bike
  • WOD “Bar Keeper”
    • AMRAP 5
      • Buy-In: 400 Meter Run
      • Followed By…
      • 21 Chest to Bar Pull-ups
      • 21/15 Calorie Assault Bike
      • Rest 5 Minutes
    • AMRAP 5:
      • Buy-In: 400 Meter Run
      • Followed By…
      • 15 Toes to Bar
      • 15/10 Calorie Assault Bike
      • Rest 5 Minutes
    • AMRAP 5:
      • Buy-In: 400 Meter Run
      • Followed By…
      • 9 Pull-ups
      • 9/6 Calorie Assault Bike
  • Mobility
    • Couch stretch
    • Hanging lat stretch

Monday Nov 5, 2018

Warmup

  • :30 Seconds
    • Farmers Carry (Right Arm)
    • Jumping Jacks
    • Farmers Carry (Left Arm)
    • Push-up to Down Dog
    • Farmers Carry (Both Arms)
    • Active Spidermans
    • Light Jog
    • Active Samson
    • Moderate Jog
    • Slow Air Squats
  • Dumbbell Warm Up
    • 3 Stiff Legged Deadlifts
    • 3 Hang Power Cleans
    • 3 Front Squats
    • 3 Strict Press
    • 3 Hang Reverse Lunges
  • Mobility
    • Dumbbell ankle stretch
    • Squat hold
  • Movement review
  • Rehearsal
    • 1 Round
      • 5 Double Unders
      • 2 Dumbbell Power Cleans
      • 5 Double Unders
      • 2 Dumbbell Hang Squat Cleans
      • 5 Double Unders
      • 2 Dumbbell Push Presses
      • 5 Double Unders
      • 2 Dumbbell Reverse Lunges
      • 5 Double Unders
      • 2 Dumbbell Thrusters
  • WOD “Hands Down”
    • AMRAP 18:
      • 30 Double Unders
      • 10 Dumbbell Power Cleans
      • 30 Double Unders
      • 10 Dumbbell Hang Squat Cleans
      • 30 Double Unders
      • 10 Dumbbell Push Presses
      • 30 Double Unders
      • 10 Dumbbell Reverse Lunges
      • 30 Double Unders
      • 10 Dumbbell Thrusters
    • Dumbbells: (50’s/35’s)
  • Mobility
    • Kettlebell ankle stretch
    • Banded straight arm in external rotation

Saturday November 3, 2018

  • Warmup
    • Team Rowling
  • Mobility
    • PVC Pass-through
    • PVC Shoulder Stretch
  • Movement Review
  • WOD – 20 AMRAP in Teams of 3:
    • 50-40-30-20-10:
      • Calorie Row (Female teams – 35-28-21-14-7. Mixed teams  42-34-26-17-9)
      • Toes to Bar
      • Power Snatches (75/55)
  • Mobility
    • Keg Stretch
    • Bully Stretch
    • Hamstring Flossing

Friday Nov 2, 2018

Warmup

  • Line Drills
    • 200 Meter Run
    • Quad Stretch
    • Knee to Chest
    • Soldier Kicks
    • Knuckle Drags
    • Side Lunge
    • Cradle Stretch
    • Walking Samson  
    • Walking Spidermans
    • Walkouts
    • 3 Air Squats + Broad Jump
    • High Knees
    • Butt Kickers
    • Skip for Height
    • Skip for Distance
  • Modified Barbell Warm Up
    • 5 Stiff-Legged Deadlifts
    • 5 Hang Power Cleans
    • 5 Front Squats
    • 5 Strict Presses
    • 5 Elbow Rotations
    • 5 Back Squats
    • 5 Good Mornings
  • Mobility
    • Front rack stretch
    • Warrior squat
    • Overhead stretch on wall
  • Movement review
  • Rehearsal
    • 1 Round
      • 5 Clean and Jerks
      • 100 Meter Run
    • Build to Workout Weight
    • 1 Round
      • 3 Clean and Jerks
      • 100 Meter Run
  • WOD “Tiger Blood”
    • 3 Rounds:
      • 10 Clean and Jerks (135/95)
      • 400 Meter Run
  • Mobility
    • Banded ankle distraction
    • Couch stretch

Thursday Nov 1, 2018

Warmup

  • :30 Seconds
    • Active Samson
    • Active Spidermans
    • Easy AbMat Sit-ups
    • Push-up to Down Dog
    • Air Squats
    • Moderate AbMat Sit-ups
  • Barbell Warm Up
    • 5 Good Mornings
    • 5 Back Squats
    • 5 Elbow Rotations
    • 5 Strict Presses
    • 5 Stiff-Legged Deadlifts
    • 5 Front Squats
  • Mobility
    • Pigeon pose
    • Child’s pose
    • Banded walks
  • Movement review
  • Back squat
    • 3 sets of 5
  • Rehearsal
    • 1 Round
      • 5 Kettlebell Swings
      • 7 AbMat Sit-ups
      • 9 Air Squats
  • WOD “Hokey Pokey”
    • AMRAP 12:
      • 15 Kettlebell Swings (70/55)
      • 30 AbMat Sit-ups
      • 45 Air Squats
  • Mobility
    • Banded hip in extension
    • Keg stretch

Wednesday Oct 31, 2018

Warmup

  • 1 Minute
    • Easy Bike
    • Body Weight Good Mornings
  • :45 Seconds
    • Active Spidermans
    • Light Banded Good Mornings
  • :30 Seconds
    • Push-up to Down Dog  
    • Front Plank Hold
  • Barbell Warm Up
    • 5 Good Mornings
    • 5 Back Squats
    • 5 Elbow Rotations
    • 5 Strict Presses
    • 5 Stiff-Legged Deadlifts
    • 5 Front Squats
  • Movement review
  • Rehearsal
    • 1 Round
      • 5 Calorie Bike
      • 4 Deadlifts
      • 3 Lateral Barbell Burpees
  • WOD “Take Five”
    • AMRAP 5:
      • Buy-In: 35/25 Calorie Assault Bike
      • Directly Into…
      • 12 Deadlifts (185/135)
      • 12 Lateral Barbell Burpees
      • Rest 5 Minutes
    • AMRAP 5:
      • Buy-In: 25/20 Calorie Assault Bike
      • Directly Into…
      • 9 Deadlifts (225/155)
      • 9 Lateral Barbell Burpees
      • Rest 5 Minutes
    • AMRAP 5:
      • Buy-In: 15/10 Calorie Assault Bike
      • Directly Into…
      • 6 Deadlifts (275/185)
      • 6 Lateral Barbell Burpees
  • Mobility
    • Banded hamstring flossing
    • Saddle stretch (use medball to support back)

Tuesday Oct 30, 2018

Warmup

  • Line Drills
    • 200 Meter Run
    • Quad Stretch
    • Knee to Chest
    • Soldier Kicks
    • Knuckle Drags
    • Side Lunge
    • Cradle Stretch
    • Walking Samson  
    • Walking Spidermans
    • Walkouts
    • 3 Air Squats + Broad Jump
    • High Knees
    • Butt Kickers
    • Skip for Height
    • Skip for Distance
  • Mobility
    • Pvc passthrough
    • Couch stretch
  • Movement review
  • Rehearsal
    • 1 Round
      • 5 Wall Balls
      • 5 Pull-ups
      • 5 Calorie Row
      • 100 Meter Run
  • WOD “Down and Out”
    • 21-18-15-12-9:
      • Wall Balls (20/14)
      • Pull-ups
      • Calorie Row
      • 200 Meter Run*
    • *After Each Round. 5 Total Runs.
  • Mobility

Monday Oct 29, 2018

Warmup

  • :30 Seconds
    • Easy Bike
    • Active Samson
    • Moderate Bike
    • Active Spidermans
    • Faster Bike
    • Push-up to Down Dog
  • Barbell Warm Up
    • 5 Good Mornings
    • 5 Back Squats
    • 5 Elbow Rotations
    • 5 Strict Presses
    • 5 Stiff-Legged Deadlifts
    • 5 Front Squats
  • Mobility
    • Front rack stretch
    • Wrist stretch
    • Ankle stretch
  • Movement review
  • Rehearsal
    • 1 Round
      • 10 Double Unders
      • 5 Calorie Bike
      • 5 Push Jerks
      • Build to Workout Weight
    • 1 Round
      • 10 Double Unders
      • 5 Calorie Bike
      • 5 Push Jerks
  • WOD “Squeaky Wheel”
    • AMRAP 15:
      • 60 Double Unders
      • 20/15 Calorie Assault Bike
      • 10 Push Jerks (165/110)
  • Mobility
    • Banded bully stretch
    • Banded straight arm in external rotation
    • Child’s pose on box

Final Destination Warmup

20 cal row

    • Barbell Warm Up
      • 5 Good Mornings
      • 5 Back Squats
      • 5 Elbow Rotations
      • 5 Strict Presses
      • 5 Stiff-Legged Deadlifts
      • 5 Front Squats
    • 2min banded hamstring flossing
    • Build to working wright
    • Primer
      • 10 cal row
      • 5 toes to bar
      • 5 deadlift
      • 5 bar facing burpee

 

Nightmare on Production Drive Warmup

200m jog

30 single under

  • 2min banded straight arm in external rotation
  • 10 pvc passthrough
  • 10 spiderman (5 each side)
  • 10 overhead squat with pvc
  • 3 rounds
    • 3 power snatch w/ empty bar
    • 4 box step ups
    • 3 push press w/ empty bar
  • Build to working weight
  • Primer (at working weight and box height)
    • 20 DU/30 SU
    • 4 power snatch
    • 4 box jump over
    • 4 push press
  • Stay warm until your heat. Hop on a bike or rower at a EASY L1 pace, walk nervously around the gym, or do some light active stretching. Keep warm without adding any excessive fatigue.

Dr. Jeckyll & Mr. Hyde Warmup

400m jog

  • 2min banded hip in extension
  • 2min banded front rack position

 

  • 3 rounds of:
    • 5 air squat
    • 5 hang power clean w/ empty barbell (3rd round complete 5 hang squat clean)
    • 15-30 sec dead hang
  • Build to working weight
  • Primer (at working weight)
    • 5 pullup
    • 5 hang squat clean
    • 5 wall ball
  • Stay warm until your heat. Hop on a bike or rower at a EASY L1 pace, walk nervously around the gym, or do some light active stretching. Keep warm without adding any excessive fatigue.