Amber’s WODs #6

Saturday August 19, 2017

THANK YOU AMBER FOR A GREAT WEEK OF AWESOME WORKOUTS!!

WOD:

Partner WOD

Run 400m together

50 power cleans, Partner will do a wallsit

50 Front rack lunges (L+R=2), Partner will hang on pullup bar

50 Push Press, Partner will hold hollow rock position

40 burpees together

 

*Partner 1 will complete all 50 power cleans while Partner 2 is doing wallsit, then they will switch and Partner 2 will do 50 power cleans while Partner 1 wallsits. Each person will complete all 50 reps before moving on to the next movement.

 

**Weights should be on the heavier side. NO SANDBAGGING

 

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Amber’s WODs #4

Thursday August 17,2017

(Another PR for Steve! This guy is so committed to his program and health that he is making one huge stride after another. Way to embrace it Steve!)

Skills:
FUN WITH KETTLE BELLS
KB squat cleans
KB Thrusters
KB Snatch
KB Squat Snatch

WOD:
21-15-9
T2B
KB Squat Snatch (L+R=1)

*KB weight should be moderate

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Amber’s WODs #3

Wednesday August 16, 2017

Body weight strength:

Weighted Strict Pull-ups

5-4-2-1-1

*Start with light DB pinched between feet, arms on bar and complete a pull-up, after each set go up in weight

**In between each set do 20 supermans

**If you don’t have strict pull-ups yet, do negatives (same amount and supermans after each set)

 

 

WOD/BOOTCAMP:

3 rds of 3 mins each station, 1 minute transition between stations

Tire Flips

Situps

Sled pushes (weight should be close to if not body weight)
(down and back=2)

**Goal maintain reps each round, “Mind Over Matter”**

**Score is total number of reps

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Amber’s WOD #2

Tuesday August 15, 2017

Check out the following chart for how your score for today’s WOD stacks up.  Go ring that bell today!

WOD:

“CrossFit Total”

3 attempts to get rep max per lift, can only go up in weight no going down once you have decided to start.

Strict Press

Back Squat

Deadlift

 

**GET A NEW PR**

**Score is total weight lifted

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Games Week WOD #5

Friday August 11,2017

 

WOD:

For time:

I30 Calorie Row

100 Sledgehammer hits

 

**We will do this workout in heats as we only have 2 sledgehammers.

**Spirit of the WOD: Go hard and go for broke. This is an all out sprint

 

Post WOD Cardio:

Athlete choice

Run – 6 x 200m Sprints with 100% rest in between

 

Row – same as the run, choose the highest resistance

 

Bike- 6 x 1 minute out of the saddle hill climbs. Keep your legs moving as fast as possible on a steep uphill climb. No sitting down.

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Games Week WOD 4

Thursday August 10,2017

(Tracey’s got hops! Next up, 30 inches all day every day!)

WOD:

21-18-15-12-9-6-3

Thrusters

Burpees

 

**Spirit of the WOD– This was another open workout that was designed as a test of mental toughness and the ability to push your cardio limits. Pick a medium weight. Go hard and enter the pain cave!

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Games Week WOD #3

Wednesday August 9,2017

Welcome Baby Nicolas to the CFJ family!

 

Strength/Mobility Session:

3 rounds:

2 minute prize squat hold

5 snatch balance

**round 1: go to a half depth squat, focusing on maintaining perfect squat form (neutral spine, knees out, chin neutral, etc). Snatch balance at 65%

**Round 2: 3/4 depth squat. Snatch balance at. 75%

 

**Round 3: Full Roth squat. Snatch balance at 85%.

 

DO NOT LET SQUAT FORM DETERIORATE AS YOU GO LOWER. IF IT DOES, GO BACK TO THE PLACE YOU CAN MAINTAIN PERFECT POSITION.

 

WOD:

For time:

64 pull-ups

8 OHS

 

**Spirit of the WOD— Another test of either your gymnastics prowess or ability to strategize. Squats should be out of your comfort zone enough that you may not be able to snatch it up, but that if you work really hard, you might be able to get all done unbroken. But ONLY if you push yourself beyond what hat you “want” to do.

 

BOOTCAMP:

For Time:

Run 1 mile buy in

then..

8 rounds of

8 Weighted Step-ups (L+R=2)

8 Pull-ups

then..

ROW 1000m cash out

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