Month: May 2020

Indian Land CrossFit – WOD

Warm-up

Warm-up (No Measure)

2 Minute Bike (Increase Pace Each :30)

+

10 Leg Swings

10 Side Lunges

10 Power Jumps

10 Power Skips

10 Russian KBS

Metcon

A.: Metcon (AMRAP – Reps)

5 Rounds For Max Reps (:30 On/:30 Off)

KBS (1.5/1.0)

Weighted Ab Mat Situps (25/15)

Calorie Bike

At Home WOD

Metcon (AMRAP – Reps)

5 Rounds For Max Reps (:30 On/:30 Off)

KBS/DB Swing

Weighted Ab Mat Situps (25/15)

Calorie Bike/Calorie Row/10 M Shuttle Sprints

Cool Down

*KB Calf Smash

*Lying Shoulder Rotation

*Pretzel Twist

Indian Land CrossFit – WOD

Warm-up

Warm-up (No Measure)

15/12 Calorie Row @ Warm Up Pace

+

3 Clockwise/Counter Clockwise Around The Worlds

6 Good Mornings

3 Squat Toe Holds

6 Wide Legged Good Mornings

3 Knee To Chest Holds

6 Single Leg Deadlift

9 Empty Bar Front Squat

Weightlifting

A.: Front Squat (4X5-6 Reps @ 22×1 Tempo (60-65% 1RM); Rest 2 Mins))

Health/Function:

Front Rack Lunge: 4X10-12 Alternating Reps

Metcon

B.: Metcon (AMRAP – Rounds and Reps)

12 Minute AMRAP:

Health/Function

12/9 Calorie Row

10 Air Squats

8 DBL KB Deadlifts

Performance (RX)

6 Deadlifts (185/125)

8 Alt. Hang DB Snatch (40/25)

15/12 Calorie Row

Competition/Sport (RX+)

2 Deadlifts (275/185)

2 Alt. Hang DB Snatch (50/35)

5/4 Calorie Row

*Reps Go Up By 2/Calories Go Up By (5/4)

At Home WOD

Metcon (AMRAP – Rounds and Reps)

22 Minute AMRAP:

8 Deadlifts (Moderate Weight)

10 Alt. DB/KB Hang Power Snatch

50 Feet Walking Lunges

200 M Run/250 M Row/500 M Bike

Cool Down

*Couch Stretch

*Butterfly Hold

*Hold Bottom Of Squat :30

Indian Land CrossFit – WOD

Warm-up

Warm-up (No Measure)

5 Yoga Pushups

10 Alt. Shoulder Thrus

10 Alt. Plank Opener

10 Alt. Shoulder CARS

10 Shoulder Pulses

10 Push Press

Weightlifting

A.: Push Press (3X6-8 Reps)

Competition/Sport:

4XMax Effort Strict Def HSPU/HSPU @ 30×1 Tempo; Rest 2 Mins

Metcon

B.: Metcon (Time)

For Time:

Health/Function

10 Burpees/Half Burpees

20 Step Ups

15 Hang Power Cleans

20 Step Ups

10 Burpees/Half Burpees

Performance (RX)

15 Burpee Box Over Jumps (24/20″)

25 Hang Power Cleans (115/85)

15 Burpee Box Over Jumps (24/20″)

Competition/Sport (RX+)

15 Burpee Box Over Jumps (30/24″)

15 Ring Muscle Ups

15 Burpee Box Over Jumps (30/24″)

*9 Minute CAP*

At Home WOD

Metcon (Time)

For Time:

25 DB/KB/BB Clean And Jerk

25 Burpees

40 Chair/Box Step Ups

-Rest 5 Minutes-

“Repeat”

Cool Down

*Banded Shouler Opener

*Banded Shoulder SInk

*LAX Ball Pec

Indian Land CrossFit – WOD

Warm-up

Warm-up (No Measure)

(:30 Bike Easy/Moderate/Fast)

+

5 Grasshoppers/Leg

10 Grasshopper Circles

20 Downward Dog Calf Raises

40 Jumping Jacks

20 Bounding Jumps

Metcon

A.: Metcon (Time)

Every 4 Minutes For 28 Minutes Complete The Following

*Score Is Slowest Round

Health/Function

5 Wall Balls

35 Singles

5 Wall Balls

750 M Bike

Performance (RX)

10 Wall Balls (20/14)

25 Double Unders

1000 M Bike

Competition Sport (RX+)

12 Wall Balls (30/20)

45 Double Unders

1200 M Bike

At Home WOD

Metcon (Time)

Every 4 Minutes For 28 Minutes Complete The Following

*Score Is Slowest Round

8 DB/KB/Or Med Ball Squat Cleans

25 Double Unders Or 40 Singles

800M Bike/300 M Run/375 M Row

Cool Down

*Grasshopper Hold

*Pigeon Hold

*Squat+Twist

Indian Land CrossFit – WOD

Warm-up

Warm-up (No Measure)

375 M Row (Increase Pace Each 125M)

+

2x:

10 Good Mornings

10 Spinal Twists

10 Scorpion Twists

10 Glute Bridge

Metcon

A.: Metcon (Time)

Health/Function

5 Rounds

10 Russian KBS

15 AMSU

400 M Row

-Rest 2 Minutes-

Performance (RX)

4 Rounds:

12 Russian KBS (1.5/1.0)

20 AMSU

600 M Row

-Rest 3 Minutes-

Competition/Sport (RX+)

4 Rounds:

15 Russian KBS (2.0/1.5)

25 AMSU

750 M Row

-Rest 3 Mins-

At Home WOD

Metcon (Time)

4 Rounds:

12 Russian KB/DB Swing

20 AMSU

500 M Run/600 M Row/1500 M Bike

-Rest 3 Minutes-

Cool Down

*Butterfly

*LAX Ball Glutes

*Couch Stretch

Indian Land CrossFit – WOD

Warm-up

Warm-up (No Measure)

2x:

15 Scap Pulls

10 Bar Kips

5 Grasshoppers/Leg

10 Shoulder Pulses/Arm

5 Shoulder CARS/Arm

125 M Run

Metcon

Murph (Time)

For Time:

1-Mile Run

100 Pull-ups

200 Push-ups

300 Air Squats

1-Mile Run

If you have a 20# vest or body armor, wear it.
In honor of Navy Lieutenant Michael Murphy, 29, of Patchogue, NY, who was killed in Afghanistan June 28th, 2005.
To learn more about Murph click here
*Other Options:

-Partner Murph

-Half Murph

-1/4 Murph

-30 Minute AMRAP:

400 M Run

10 Pullups

20 Pushups

30 Air Squats

*Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you’ve got a twenty pound vest or body armor, wear it.

At Home WOD

Metcon (Time)

For Time

1 Mile Run

50 DB Pulls Per Arm

200 Pushups

300 Air Squats

1 Mile Run

*Same Options Apply For Substitutions

Cool Down

*Foam Roll Quads

*LAX Ball Pec

*Banded Lat Distraction

Indian Land CrossFit – WOD

Warm-up

Warm-up (No Measure)

2 Minute Row (Increase Pace Each :30)

+

5 Grasshoppers/Leg

10 High Hang Clean Pulls

10 Empty Bar Push Press

10 Empty Bar Front Rack Lunges

40 Jumping Jacks

Metcon

A.: Metcon (AMRAP – Reps)

3 Rounds

1 Minute Max Effort Reps At Each Movement/Rest 2 Minutes

Power Clean (135/95)

Calorie Row

Shoulder To Overhead (135/95)

At Home WOD

Metcon (AMRAP – Reps)

3 Rounds

1 Minute Max Effort Reps At Each Movement/Rest 2 Minutes

Alternating DB Power Clean

Ab Mat Situps

Alternating DB Push Press

Alternating Jumping Lunges

Cool Down

*LAX Ball/Quad Smash

*Cobra/Child’s Pose

*Runner’s Stretch

Indian Land CrossFit – WOD

Warm-up

Warm-up (No Measure)

12/10 Calorie Bike (Easy)

15 Good Mornings

20 Downward Dog Calf Raises

125 M Run

10 DB High Hang Pull Per Arm

Metcon

A.: Metcon (AMRAP – Rounds and Reps)

6X5 Minute AMRAP’s/Rest 2 Minutes

*Pick Up Where You Left Off

Health/Function

200 M Run

10 DB Hang Power Snatch (5/Arm)

15 Box Step Ups

10 Burpees

20/16 Calorie Bike

Performance (RX)

400 M Run

20 Alt. DB Snatches (40/25)

25 Box Jumps (24/20″)

20 Burpees

40/32 Calorie Bike

Competition/Sport (RX+)

800 M Run

30 Alt. DB Snatches (50/35)

40 Box Jumps (24/20″)

30 Burpees

60/48 Calorie Bike

At Home WOD

Metcon (AMRAP – Rounds and Reps)

6X5 Minute AMRAP’s/Rest 2 Minutes

300 M Run

10 DB/KB Hang Power Snatch

15 Burpees

25 Box/Chair Step Ups

Cool Down

*Box Pigeon

*LAX Ball Hamstring

*LAX Ball Glutes

Indian Land CrossFit – WOD

Warm-up

Warm-up (No Measure)

15/12 Calorie Row

+

2x:

5 DB Halos Each Direction

10 Single Arm DB Press (Light)

10 Ring Rows

15 Over/Under Hugs

Metcon

A.: Metcon (AMRAP – Reps)

EMOM FOR 16 Minutes

1st: 8-10 Single Arm DB Press Right @ 30×1 Tempo

2nd: 8-10 Single Arm DB Press Left @ 30×1 Tempo

3rd: Max Effort Strict Chinups @ 30×1 Tempo; Set Stops When You Drop Off Bar

*RX+=Strict Chest to Bar Chinups

*H/F=Single Arm DB Row 10-12 Reps Per Arm @ 20×1 Tempo

4th: Rest

*Score=Total Chinups

B.: Metcon (AMRAP – Rounds and Reps)

12 Minute AMRAP:

Health/Function

20/16 Calorie Row

8 Pike Pushups

4 DB Renegade Rows

Performance (RX)

60/48 Calorie Row

20 Kipping HSPU

30 Kipping Pullups

-Max Effort Muscle Ups W/ Time Remaining-

Competition/Sport (RX+)

15 Bar Muscle Ups

20 Strict HSPU

25 Kipping HSPU

60/48 Calorie Row

At Home WOD

Metcon (Weight)

EMOM FOR 16 Minutes

1st: 8-10 Single Arm DB Press Right @ 30×1 Tempo

2nd: 8-10 Single Arm DB Press Left @ 30×1 Tempo

3rd: Single Arm DB Row 10-12 Reps Per Arm @ 20×1 Tempo

4th: Rest

*Sub KB Or BB If No DB

Metcon (AMRAP – Rounds and Reps)

12 Minute AMRAP:

200 M Run/250 M Row/600 M Bike

2 Wall Walks

8 Pike Pushups

Cool Down

*LAX Ball Pec

*Banded Bully

*Banded Lat Opener

Indian Land CrossFit – WOD

Warm-up

Warm-up (No Measure)

2x:

5 Grasshoppers/Leg

5 Grasshopper Circles Each Direction

5 Knee To Chest

5 Power Jumps

5 Air Squats @ 30×1 Tempo

25 Jumping Jacks

Weightlifting

A.: Front Squat (3X6-8 Reps @ 22×1 Tempo (60-65% 1RM); Rest 2 Mins)

Metcon

B.: Metcon (Time)

Health/Function

5 Rounds

10 Walking Lunges (Total)

125 M Run

8 Half Burpees

-Rest 1 Minute-

Performance (RX)

4 Rounds:

10 KB Front Rack Lunges (Total)(1.5/1.0)

200 M Run

10 Burpees

-Rest 1 Minute-

Competition/Sport (RX+)

4 Rounds:

10 Front Rack Lunges (Total)(135/95)

300 M Run

10 Bar Facing Burpees

-Rest 1 Minute Between Rounds-

At Home WOD

Metcon (Weight)

EMOM For 10 Minutes:

8 Goblet/Front Squats @ 21X1 Tempo

Metcon (Time)

4 Rounds:

10 DB/KB Front Rack Lunges (Total)

200 M Run

10 Burpees

-Rest 1 Minute-

Cool Down

*BB Quad Smash

*Pigeon Hold

*Couch Stretch; Banded If Possible