Here, There, and Everywhere

  • Friday, February 10th, 2012
  • by amy

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CrossFit Blacksburg warm up

Split jerk skill

Strength

Split jerk  5-5-5 (not too heavy) super-setted with weighted sit ups

Workout

3 Rounds For Reps, 1:00 each station:

Row (for calories)
Burpees
Pull ups
Rest

Your score is the total # of reps (calories) for the 11 minute workout.

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How about a little dodgeball love?

 

Another Birthday WOD?

  • Thursday, February 9th, 2012
  • by amy

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Dynamic warm up

Thruster warm up

Workout

Jesse's Bday

30:00 AMRAP

30 Box jumps  24"/20"
30 Thrusters  95/65

Rest 3:00 between each round

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Why not?  Another mobility!

 

Mo Mo Mo Mobility!

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CrossFit Blacksburg WU - go through all the movements, but focus on your goat ... we all know we have them!

Strength

Front squats, sets of 5 @ 60%, 65%, 70%, and 75%

Rest interval of about :60

Workout

10:00 AMRAP

5 Push ups
10 Goblet squats  53/35
15 Double unders

This is a great opportunity for many folks to practice their double unders in a workout

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MOBILITY!

 

More Than Previously

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CrossFit Blacksburg warm up

Strength

Push Press  5-5-5  add 5# to each set if you did this on 1/30/12

Workout

8:00 AMRAP (as many rounds and reps as possible)

5 Slam ball - there is no prescribed weight here, just do what your coach tells you to do
10 KB swings  53/35 - notice the new kettelbells we have!!

 

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4:00 Max weighted sit ups - hold DB behind the neck

 

Overhead Squats with a Hold

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Coach's Choice

OHS WU

Strength

Overhead squat 5-5-5 w/5 second hold at bottom

 

Workout

5:00 AMRAP

1 Pull up
2 Push ups
3 Sit ups
4 Air Squats

Reps going up 1 each round, so round 2 will be 2-3-4-5, round 3 will be 3-4-5-6, etc

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5:00 Cummulative plank hold - yes, that's a long time!

 

Goat!

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CrossFit endurance warm up

Strength

10:00 to warm up and test max reps at bodyweight back squat.

If you can't do at least 10 at bodyweight, drop down to 75% of bodyweight.  If you can't do at least 10 at 75% bodyweight, drop down to 50%.

Workout

3 RFT (rounds for time):

400m Run
12 Power cleans  135/95
12 Pull ups

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Work your goat for 10:00

 

Diane-A-Banna-Fo-Fanna

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Skill Testing - just follow what your coach tells you to do!

Strength

Split jerk  5-3-1-1-1

Workout

"Diane"

21-15-9
Deadlift  225/155
Handstand push ups

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Turkish get ups - if you're able, max reps in 3:00.  If you need to simply practice your TGU, then do so.

 

Mobility!

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Coach's choice

Strength

Back squat  5-5-5+20 
*OR*
FS 12:00 to establish a 1 rep max

If you missed yesterday's FS, do that

Workout

Row practice, then

1K Row, keeping stroke count below 25

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Mobility!

 

Row, Run

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Dynamic warm up

Strength

Front squat - 12:00 to establish a 1 rep max

Workout

8:00 AMRAP (as many rounds and reps as possible):
500 Row buy in
10 Push press  75/55
10 Box jumps  24/20

3-2-1-go: row 500 meters, then in the remaining time, perform as many rounds and reps as you can of 10 push press and 10 box jumps.  Score will be rounds and reps of PP and BJ.

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400m Run

 

Getting Strong

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CrossFit Blacksburg warm up

Strength

A) Push Press 5-5-5-20
B) 5x Deadhang pull ups - weight if necessary
on the 3:00

What this means is that these two movements are supersets; do 1 set of PP, then your first set of deadhang pull ups, then do 2nd set of PP, then 2nd set of pull ups.  You will start your PP on the :00, 3:00, 6:00, and 9:00.  There is no rest between PP and pull ups.

Workout

5 Rounds for time:
50 Double unders
5 Pull ups
10 Push ups

10:00 cap

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2:00 Cummulative L sit

 

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