Browsing category WOD

Giddyup (and go!)

Tuesday Warm Up: Groiner x10 - coaches’ tempo 2 rounds: squat jump squat tuck jump   Skill: strict strength squat cycle, week 2/4 Honeybadgers: 3×10 ascending, add 5-10# pounds from last week. Follow up with a back-off set of 20 reps.   Skunks: 3×10 across, add 5% load from last week,

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Hotshots 19 Memorial

This Labor Day Weekend, many CrossFit gyms across the country will be honoring the 19 firefighters who lost their lives at the Yarnell Fire on June 30, 2013.  In addition to the WOD, athletes can donate to the families of the firefighters via the following link: https://hotshots19.crossfit.com/ . 100% of the proceeds

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Team Kelly

Oly Hour: Clean and Jerk Focus A. Thacker warmup; if you don’t know your 1RM clean and jerk (or close), take 20’ and find it. B. clean high-pull, 5×1 at 110% of 1RM clean C. jerk balance, 7×2 – focus on body positioning and solid footwork. Start with 50% of

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The Burpee Wave

Warm Up: 10’ to work up to a challenging Turkish get up. Skill: Strict Shoulders, week 1 of 4 Honeybadgers: A1. negative pull up, 3×5 reps (brief pause at ¼ and ½ extention), alternate with: A2. L-seated dumbbell press, 3×10. Skunkworks: A1. 20 chest to ring (false grip) pull ups,

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Lungs n’ Legs

Warm Up: 2 rounds: light wall ball x20 burpee x15 Skill: Back Squat, week 1 of 4 Honeybadgers: Bulgarian split squat, 3×20 (10 each leg, ascending).  Accrue 3’ in a native squat in between sets. Skunks: 3×10 reps, across. Same weights as Monday 8/25. WOD: Lungs n’ Legs in teams of 2,

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Rest Day

Choose from: Tuesday’s Training Warm Up:  3 rounds: 10 PVC shoulder lifts 10 table tops 10 ecap push up + 5 push up Skill: Strict Shoulders, week 1 of 4 Honeybadgers: A1. 3×10 strict ring row, 1” pause at chest-to-rings. Set the rings for a challenge, alternate with: A2. 3×10

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Burdened

Warm Up:  3 rounds: 10 PVC shoulder lifts 10 table tops 10 ecap push up + 5 push up Skill: Strict Shoulders, week 1 of 4 Honeybadgers: A1. 3×10 strict ring row, 1” pause at chest-to-rings. Set the rings for a challenge, alternate with: A2. 3×10 dumbbell kickback, ascending load

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Dem Legs, They Hurtin’

Make sure you read this weeks’ overview and program note! Strict Strength Week 1 of 4  Warm Up:  booty bands+thoracic flow Skill: Back Squat, week 1 of 4 Honeybadgers: 3×10 reps, ascending load. Add 5-10# from Monday 8/18. Skunks: 3×10 reps, across. Use heaviest load from Monday 8/18. Missed last

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Farmhand

Warm Up 50 total partner Wallballs WOD “Farmhand” Teams of two, AMRAP 20’ 10 OH Lunges 10 Box Jumps with step down 10 Toes to Bar or Hollow Rocks - Farmers Carry 50-75% BW total Partner A will start the AMRAP portion and go until Partner B gets back from

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The Ghost

Warm Up 3 Rounds 10 Front Rack Sotts Press 15/12 Cal Row Skill Honey Badgers In 15’ get 4 sets 10 DB Hang Squat Cleans 10 Abwheel Rollouts Skunks In 15’ get 3-4 heavy sets of the complex: Hang Clean + 2 Front Squats Push Press Push Jerk 2x through

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