Category Archives: WODs

Here, you’ll find the current ‘Workout of the Day’

5.4 CrossFit Love Games Prep

May 3, 2016

Session #1)

G20 Cycling, alt with a partner, for time
10 – 8 – 6 – 4 – 2
135 – 155 – 175 – 195 – 215
85 – 105 – 125 – 145 – 165
FULL RECOVERY

Back Squat
1 x 3 @ 70%
1 x 3 @ 75%
1 x 3 @ 80%
2 x 2 @ 85%
**12 Heavy Band Rows, after every set

Session #2

for time:
9 MU
15 Power Cleans @ 155 / 105
21 Burpee Box Jumps Overs
*tag in and out after each set – FULL SPEED
is this tag in after 9 then tag again after 15? -sean*****/*****
FULL RECOVERY

for time:
30 UB Pullups
30 Thrusters @ 95 / 65

For time:
400M Run
21 OHS @ 135 / 95
42 GHD Sit-ups

3 x :90 Low Planks
2 x 12 Reverse Hypers
100 Tricep Extensions
100 Lat Pull-downs

5.3 | CrossFit Love Games Prep

May 2, 2016

Session #1)

1 x 800M TT
FULL SPRINT
FULL RECOVERY

SPRINT, for time:
20 Muscle Snatch @ 75 / 55
30 T2B
40 FT Handstand Walk

Front Squat
1 x 3 @ 70%
1 x 3 @ 75%
1 x 3 @ 80%
2 x 2 @ 85%
**:30 Barbell Holds *Banded + KBs + Movement

Session #2

Max Effort:
3 Position Snatch

9 – 7 – 5 – 3, for time
Deadlift @ 275 / 185
Strict HSPU

3 Rounds”
15 / 10 AB Cals @ ALL OUT
15 UB T2B
2:00 – 3:00 Rest btwn
FULL OUTPUT!!
PUSH EACH OTHER!
TAKE THE FULL BREAKS !!!!!

3 x 20 GHD Situps
100 Situps for time
2 x 12 Reverse Hypers
100 Tricep Extensions

CrossFit Testing Week | 5.2 – 5.7

May 2, 2016

Test Day #1)

A) 1RM Front Squat
B) Fran

Test Day #2)

A) 1 Mile TT
B) 100 Sit-ups, for time:
C) 100 Push-ups, for time:

Test Day #3)

A) 30 MU, for time:
*sub Max Pull-up Set, rest 1:00, 100 Pull-ups for time (include your max set)

Test Day #4)

A) 1RM Snatch
B) 1RM Clean & Jerk

Test Day #5)

A) Max Strict HSPU
rest till recovered
B) 5k for time:

Test Day #6)

A) “Helen”
400M Run, 21 KBS, 12 Pull-ups

 

4.29 – Love – Games Prep

April 29, 2016
Max this complex:
Hang Squat Clean +
Split Jerk +
:15 Overhead Hold
**minimum 8 sets

TEAMS of 2; for time
5 rounds each, alt rounds
10 Row Cals
10 T2B
FULL INTENSITY ON EACH ROUND
PUSH FOR UB T2B EACH TIME, YOU DIE YOU DIE

10 x 10 KB Swings
FULL INTENSITY
Full recovery between every set, I dont care how long it takes
Each should a full tilt sprint.

2 supersets
8 – 12 BB Skull Chrushers @ heavy heavy heavy
Max Close Grip Push-ups
Rest 2:00 *PS this should get real
then
5 x 20 MB Sit-ups
5 x 20 MB Russian Twists
1:00 Inversion Table
100 Band Tri-Extension

4.29 Love – CrossFit Off-Season

April 29, 2016
Max this complex:
Hang Squat Clean +
Split Jerk +
:15 Overhead Hold
**minimum 8 sets

Front Squat w 2 second pause
1 x 3 @ 65%
1 x 3 @ 70%
3 x 3 @ 75%
**10 AA cals for time after each set

100 KB Snatches; for time:
Switch arms after 50 reps
*200M run everytime you put the bell down

5 Rounds, not for time:
6 R then L BB Front Rack Foot Elevated Reverse Lunges @ heavy
Rest :90
8 – 12 BB Skull Crushers @ heavy +5lbs from last week
20 BB Close Grip Bench Press with SC load, *go immediately into bench
Rest :90
14 MB R then L Single Leg Hip Extensions *one foot on ball, knees together, one leg extended
14 MB Floor Pronated Hamstring Curls @ 3111 *feet on ball
Rest :90
**no breaks on the upper body super set, none, keep your tempo