CrossFit WOD
10-8-6-4-2 Reps of:
– Standing Press @ 12X2
– Strict Pullups @ 21X1
– 2:00 Rest
Plank Holds
– Accumulate 6:00
Tag: Plank
Categories
2012-09-14
CrossFit WOD
Five Rounds:
– 5 KB Alternating Presses
– Max Strict Pullups
– 2:00 Rest
Four Rounds:
– 10 Weighted OH Lunges (total)
– Max Double Unders
– 2:00 Rest
Three Rounds:
– 15 Ball Slams
– Max Plank Hold
– 2:00 Rest
CrossFit WOD
Overhead Squat
5-5-5-5-5 (3:00 Rest)
AMRAP – 5:00
– Mixed Grip Pullups (change grip every set)
3:00 Total
– Plank Hold
Endurance WOD
Four Rounds:
– 400m Run/500m Row
– 1:30 Rest
Hold splits within 2-3 seconds.
Categories
2012-02-02
Underground WOD
Four Rounds
1a. 7 Handstand Pushups
1b. Max Plank Hold
Three Rounds
2a. 7 Double KB Cleans
2b. Max Hollow Rocks
Three Rounds
3a. 7 Broad Jumps
3b. 14 Weighted Situps
Endurance WOD
Six to Eight Rounds:
– 600m Run
– 2 Minute Recovery
*Hold within 2 to 3 seconds.
Categories
2011-12-20 WOD
Daily WOD
Three Rounds
1a. 10 Strict Toes to Bar
1b. 150′ OH KB Walk
Three Rounds
2a. 10 Hip Extensions
2b. 10 V Outs (View videos below)
Three Rounds
3a. Plank Progression
3b. 10 Bridge Ups
* Planks: Ten seconds each position. From the elbow or from the top of the pushup, not both. Video below.
Endurance WOD
Four to Eight Rounds:
– 400m Run
– 90 Seconds Recovery
*Hold 3-5 seconds.
V Outs
Prescription:
– Start in a support position on the rings with hands turned out and elbows locked
– Push the rings away from you as you descend into a hollow body position
– Maintain shoulders active and arms in v formation
– Pause at the bottom and reverse the movement back to support
Plank Progressions
Daily WOD
Kipping Pullup Practice
Four Rounds
1a. 3 Skin the Cats
Four Rounds
2a. 10 Hollow Rocks
2b. 5 Bridges
Two Rounds
3a. Plank Hold Progressions (10-30 seconds each)
Skin the Cat
Hollow Rocks
Bridges
Mobility WOD
Daily WOD
Four Rounds
1a. 7 Handstand Pushups
1b. Max Plank Hold
Three Rounds
2a. 7 Double KB Cleans
2b. Max Hollow Rocks
Three Rounds
3a. 14 Box Jumps
3b. 14 Weighted Situps
Endurance WOD
Six to Twelve Rounds:
– 200m Run
– 90 seconds recovery
Endurance WOD – Group B
“Tosh”
Three Rounds:
– 200m Run (Recovery equal to run time)
– 400m Run (Recovery equal to run time)
– 600m Run (Recovery equal to run time)
*Rest the exact time it takes you to do each interval in each set. Ex. 200m run in 35s, rest 35s then 400m run, rest 400m time, run 600m, rest 600m time, run 200m, etc.
Categories
2010-04-26 WOD
Five Rounds
1a. 5 Tire Flips
1b. 5 Broad Jumps
Four Rounds
2a. 10 Double KB Clean and Presses
2b. 10 Jumping Squats
Three Rounds
3a. 50′ Bear Crawl
3b. 50′ Crab Walk
3c. 30 Second Plank Hold
3d. 30 Second Superman
Four Rounds
– Pushups (1 Minute)
– Supermans (1 Minute)
– Situps (1 Minute)
– Planks (1 Minute)
– Rest (1 Minute)
Clean & Jerk
– 5 x 2 reps
4 Rounds:
– KB Swing (1min)
– Situp (1min)
– Plank (1min)
– Rest (1min)