WOD Archive

022017

022017 – CrossFit

Warm-up
General Warm-up
Overhead Mobility
Movement Prep

Skill
15 Minutes of Kipping Practice
Pull-ups
Chest to Bar Pull-ups
Toes to Bar
Ring Dips
Handstand Push-ups

Conditioning
5 Rounds for Time:
15 Wallballs (20/14)
15 Toes to Bar

021917

021917 – CrossFit

Warm-up
General Warm-up
Squat Mobility
Movement Prep

Strength
Low Bar Back Squat
1-1-1-1-1-1-1
Work up to a heavy single. If it feels good, go for a PR

Conditioning
As Many Rounds as Possible in 8 Minutes:
8 Heavy KB Swings (70/55)
10 Calorie Row
12 Abmat Sit-ups

021817

021817 – CrossFit

Warm-up
General Warm-up
Snatch Mobility
Snatch Prep

Strength
Hang Snatch Pull + Hang Snatch
1×2 @50%
1×2 @60%
5×1 @70%

Conditioning
Partner Up:
As Many Reps as Possible in 10 Minutes:
Power Snatch (95/65)

1 partner does snatches, the other completes a round of Cindy. Switch after each round of Cindy
1 Round of Cindy:
5 Kipping Pull-ups
10 Push-ups
15 Squats

021717

021717 – CrossFit

Warm-up
General Warm-up
Mobility
Movement Prep

Conditioning
“Fight Gone Bad – Championship Edition”
5 Rounds for Total Reps:
1 Minute Wallballs (20/14)
1 Minute Sumo Deadlift High Pulls (75/55)
1 Minute Box Jumps (20″)
1 Minute Push Press (75/55)
1 Minute Calorie Row
1 Minute Rest

021617

021617 – CrossFit

Warm-up
General Warm-up
Clean Mobility
Clean Prep

Strength
Hang Clean Pull + Hang Clean
1×2 @50%
1×2 @60%
5×1 @70%

Conditioning
3 Rounds for Time:
5 Hang Cleans (155/115)
10 Bar Facing Burpees
15 Calorie Row

021517

021517 – CrossFit

Warm-up
General Warm-up
Overhead Mobility
Movement Prep

Strength
Push Jerk
1-1-1-1-1-1-1
Work up to a heavy single. If it feels good, go for a PR

Conditioning
Tabata for Total Reps:
Single Arm DB Press (30/20, left arm)
Single Arm DB Press (30/20, right arm)
Ring Rows

021317

021317 – CrossFit

Warm-up
General Warm-up
Posterior Chain Mobility
Movement Prep

Strength
Deadlift
1-1-1-1-1-1-1
Work up to a heavy single. If it feels good, go for a PR

Conditioning
8 Rounds for Time:
100m Sprint
40′ Broad Jumps

Rest 30 seconds between rounds

021217

021217 – CrossFit

Warm-up
General Warm-up
Snatch Mobility
Snatch Prep

Strength
Touch and Go Power Snatch
Work up to a 2 RM

Conditioning
As Many Rounds as Possible in 10 Minutes:
2 Hang Snatches (135/95)
10 Kipping Handstand Push-ups (sub 8 strict)
20 Double Unders

021117

021117 – CrossFit

Warm-up
General Warm-up
Mobility
Movement Prep

Conditioning
Teams of 3, for Time:
1500m Row
150 Wallballs (20/14)
150 Burpees
1500m Ski

1 Works, 1 Rests, 1 Holds Plate Overhead (45/53)
Rotate as Needed

021017

021017 – CrossFit

Warm-up
General Warm-up
Clean Mobility
Clean Prep

Strength
Touch and Go Power Clean
Work up to a 2 RM

Conditioning
4 Rounds for Time:
350m Row
10 Abmat Sit-ups
5 Box Jumps (30/24)