CrossFit215  /  Blog  /  2012  /  January

WOD Archives: January 2012

Wednesday 2/1/2012

Warm Up Dynamic 2-3 Mins Z1 Work Wall Squats + 3 Rds OH Squats (PVC) KB DL Theraband – Lateral Walk Mobility Quads – Lacrosse ball, grid, tickler… whatever you can handle W.O.D. A. Squat 5 x 10.8.8.6.6., R3 B. GHR 3 x 8-10, R2 C. Skills: 3 Rounds 1 Rope Climb (no legs if poss) 5 Pistols / Leg 2 Rope Climb 5 x 1 Max Height Wall Balls (beam baby!!!) MORE »

Tuesday 1/30/2012

Warm-Up Dynamic 2-3 Mins Z1 Work 3 rounds Lunge (heaven/twist/reverse) 10-15s FLR 10 KB High Pulls Mobility Foam Roll Lats & Quads W.O.D. A1. Weighted Dip 1.1.1.1.1 R10, x3 R2 A2. OH BB Lunge 3 x 20 unbroken, R 2 + 5 min warmup + 2 min row:2 min rest (m-1:45, w- 2:00) x 7 + 5 min cool down MORE »

Monday 1/30/2012

Warm Up Dynamic 2-3 minutes Z1 work Inchworm+Pushup Shoulder Dislocate/ATW Burgener Warm Up (Clean Grip) Mobility Wrist Prep W.O.D. A. Take 10 minutes to work up to a heavy Power Clean B. Open WOD 5: 20min AMRAP 5 Power Cleans (145/100) 10 Toes to Bar 15 Wall Ball MORE »

Sunday 1/29/2012

No Open Gym Time. Today is a recovery day, active if you choose. Come in and work on your row, do some mobility work or get some aerobic work in. Coaches will be there to work with you on any of those things. If you missed a training day this week you may also com in and make that up. This is not open... MORE »

Saturday

Warm-Up Dynamic 2-3 Mins Z1 Work Sho Dis / ATW Burgener Warm-up (group) (PVC, BBx2) Mobility OH Prep W.O.D. A. Hang Power Snatch 2.2.2 R15, x 5 R3 B. Snatch Grip Deadlift 5 x 3 R90 C. 150 OHS (65/45) every time you break do 5 clapping pushups (scale push ups) Dragon Training A1. Single Leg Squat 3 x 8, 30X1 A2. Ring Row 3 x 10 A3. Back Ext 3 x 10 + 5 Min AmRap 5 KB DL 10 Box Jumps rest... MORE »

Friday

Warm-Up Dynamic 2-3 Mins Z1 Work 3 Rounds SA Ext Rotations 5/side (5 lbs or light) 10 Hollow to Superman 200m Row Mobility Foam Roll Lumbar W.O.D. A1. Single Arm Row 4 x 8-10 @ 21X1, R60 A2. Strict Toes to Bar 4 x 8-10, R3 B. 21-15-9 Squat Clean (115/85) KB Swings (70/50) 10m Handstand walk (scale = 21-15-9 secs in HS hold) MORE »

Thursday

Today is a recovery day, active if you choose. Come in and work on your row, do some mobility work or get some aerobic work in. Coaches will be there to work with you on any of those things. If you missed a training day this week you may also com in and make that up. This is not open gym time, only... MORE »

Wednesday

Warm-Up Dynamic 2-3 Mins Z1 Work Worlds Greatest Stretch Mobility Shoulder Prep (lacrosse ball) + Group Movement prep 3 Rds – 3 press, 3 PP, P. Jerk (barbell) W.O.D. A. 1 Push Press + 3 Push Jerk, 5 x (1+3), R2 B. 1L Squat 3 x 8-10 @ 30X1, R2 C. Every minute on the minute for 12 minutes complete 3 HEAVY Deadlifts 6 Burpees D. 25 GHD situps, R90-R2 (L1 x 2, L2 x 3, L3 x 4) MORE »

Tuesday

Warm-Up Dynamic 2-3 Mins Z1 Work 3 Rounds KB DL + High Pull Squat – hold/speed/jump x 10 Mobility Front rack Prep Wrist Work W.O.D. A1. Front Squat 5×2 (heavy) R20 A2. Tall Box Jump 5×5 R2 + One round of Cindy every 75 secs x 20 if you fault a round, rest for that round. MORE »

Monday

Warm-Up Dynamic Movement 2-3 Mins Z1 Work Sho Dis / ATW 3 RDS – Wall Angels / Superman + 3-5 sec hold Glute Activation Mobility Shoulder Prep Foam Roll Quads W.O.D. A. Open WOD 4: 10min AMRAP 60 Bar facing Burpees 30 OHS (120/90) 10 Muscle ups B. Skills: 3rds 12-15 Unbroken Wall Ball Max Double Under (2 attempts) 6-8 Unbroken HSPU (scale = 6-8 HS lowers, feet TnG back up to HS) MORE »