WODs


Terrific Tuesday 2017-11-21

 

View Upcoming Events:
http://www.crossfitwdm.com/events/

Game

Junk Yard Game

Warm-up

Coaches Choice

Max Burpees Box Overs In a Minute (RX 24/20)(RX+ 30/24) (AMRAP – Reps)

Max Burpee Box Overs in 1 minute

Athlete must have chest to the ground and go over the box for each rep

*Jump not required, facing not required, & full extension not required

Metcon

McGhee (AMRAP – Rounds and Reps)

30-Minute AMRAP of:
5 Deadlifts, 275#
13 Push-ups
9 Box Jumps, 24″

In honor of Corporal Ryan C. McGhee, 21, was killed in action on May 13, 2009 in central Iraq.

To learn more about McGhee click here

Optional after/before class

Metcon (AMRAP – Reps)

Tabata (Traditional not rotating)

Wall Walks or Handstand Shoulder Taps (Scaled Plank shoulder taps)
flutter kicks
good mornings

Score is the lowest reps of each movement for each Tabata round

 



Previous WODs


Monday 2017-11-20

View Upcoming Events:
http://www.crossfitwdm.com/events/

Warm-up

Coaches Choice

Mobility

Shoulder Mobility: Box Stretch

Squat Therapy:
3 Wall Squats
3 Rig Squats (Narrow, Normal, Wide)
4 Total Hawiian Squats
3 Wall Squats

Strength WOD

1 Squat Clean + 2 Hang Squat Cleans + 3 Front Squats (5 Rounds Every 90 Seconds)

Start at 60% of front squat max and move up to a moderately heavy set

Warm-up

10 Burpees as fast as possible

Metcon

NARF (Time)

9-15-21
Pull Ups
Thrusters (RX 95/65)

Time Cap 15 Minutes

Strict Pull Up Program

L-Sit Pull-ups (3×5)

(scaling: ring rows with vertical torso, feet elevated on a box)

 


Super Saturday 2017-11-18

View Upcoming Events:
http://www.crossfitwdm.com/events

Warm-up

Coaches Choice with Recovery

200M Run
5 Inch Worms
200M Run
10 PVC Muscle Snatch
200M Run

Roll Out Quads (10 Passes each leg)
Roll Out Hamstrings (10 Passes each leg)
Roll Out IT Bands (10 Passes each leg)
Roll Out Calves (10 Passes each leg)

*Atheletes may elect to use foam rollers or barbells

Greg Everett Snatch Warm Up 1
5 Reps of Each
Snatch press
Overhead squat
Drop snatch
Tall muscle snatch
Hang Muscle snatch
Tall snatch

Metcon

Metcon (Time)

1,000 M Run
75 Russian KB Swings (RX 35/26)(RX+ 53/35)
50 Power Snatches (RX 75/55)
250 Double Unders
1,000 M Run

Optional after/before class

Metcon (AMRAP – Reps)

2 Rounds Tabata

Jump Squat
Mountain Climber to Single Leg Push-Up
Skater to Curtsy Lunge
Russian Twist
Plank With a Row

 


Fantastic Friday 2017-11-17

View Upcoming Events:
http://www.crossfitwdm.com/events/

Happy Birthday Chastity!

Warm-up

Coaches choice

Strength

1 and 1/4 Front Squat 

5 Minutes to warm up to 65%
Every 2 Minutes
5 Rounds 5 Reps 1 & 1/4 Front Squat @ 70-75% of a 1 RM Front Squat (linear weight)

Metcon

CFWDM Benchmark workout: Max Reps Power Cleans (AMRAP – Reps)

1 Minute Max Reps Hang Power Cleans (60% 1 RM Power Clean)

2 Minutes Rest

1 Minute Max Reps Hang Power Cleans (60% 1 RM Power Clean)

2 Minutes Rest

1 Minute Max Reps Hang Power Cleans (60% 1 RM Power Clean)

Score is TOTAL reps

Optional after/before class

Metcon (Time)

8-10 Hollow Rock to Superman Holds 10 Seconds Each

(Use your core only to roll, no hands or feet!)

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 


Technique Thursday 2017-11-16

 

View Upcoming Events:
http://www.crossfitwdm.com/events/

Happy Birthday Lee!

Rest/ Recovery Day
~OR~
ROMWOD
~OR~
Trial Run Day
~OR~
Make Up Day
~OR~
Skill/Accessory Day

Skill of the Day:

Kipping Pull Ups

Warm-up

Kipping Pull Up Progression:
The Kip
Floor Progression
Kipping Pull Up

Metcon

Metcon (3 Rounds for reps)

16 EMOM

1: 2 Kipping Pull Ups (RX+ 5)
2: Max Strict Pull Ups in a minute
3: Max Calorie Row
4: Rest

Scores is:
Round 1 Total Kipping Pull Ups
Round 2 Total Strict Pull Ups
Round 3 Total Calories on the Rower

Optional after/before class

Max Handstand Hold for time (Time)

Max Handstand Hold
RX Against the Wall
RX+ Free standing

 


Wednesday 2017-11-15

Happy Birthday Jena!

View Upcoming Events:
http://www.crossfitwdm.com/events/

Mobility
Lower Body Mobility: Couch Stretch
Gymnastics
Sit-ups (1 min Max Sit Ups)
Metcon
CrossFit Games Open 17.1 (Time)
For time:
10 snatches
15 burpee box jump-overs
20 snatches
15 burpee box jump-overs
30 snatches
15 burpee box jump-overs
40 snatches
15 burpee box jump-overs
50 snatches
15 burpee box jump-overs

M: 50-lb. dumbbell / 24-in. box
F: 35-lb. dumbbell / 20-in. box

Time cap: 20 minutes

Strict Pull Up Program
Ring Rows (3×8)
As close to parallel as possible

Terrific Tuesday 2017-11-14

 

View Upcoming Events:
http://www.crossfitwdm.com/events/

Happy Birthday John!

Warm-up

Coaches Choice

Game

Toilet tag

Strength

The CrossFit Total

Back Squat (1 Rep Max)
Shoulder Press (1 Rep Max)
Deadlift (1 Rep Max)
Optional after/before class

Metcon (Time)

4 Rounds

10 Calorie Row
10 Burpees over the rower (Facing or lateral, athletes choice)

Score is time