WOD

2/18/2020

Indian Land CrossFit – Endurance

Warm-up

Warm-up (No Measure)

Coach’s Choice

Metcon

A.: Metcon (AMRAP – Reps)

5 Rounds (For Reps):

1 Minute Max Effort KBS (1.5/1.0)

1 Minute Max Effort Calorie Row

1 Minute Max Effort Burpees

1 Minute Max Effort Calorie Row

1 Minute Max Effort Ab Mat Situps

-Rest 2 Minutes-

2/18/2020

Indian Land CrossFit – WOD

Warm-up

Warm-up (No Measure)

5 Shoulder CARS Per Arm

10 Shoulder Pulses Per Arm

15 Bar Kips

5 Half Burpees

15 Calorie Row (Increase Pace Each 5 calories)

Weightlifting

A.: Bench Press (5X3 Reps @ 20×1 Tempo)

-Select Bench Or Strict Press-

Health Function/Performance:

4X5-6 Reps @ 20×1 Tempo

A.: Shoulder Press (5X3 Reps @ 20×1 Tempo)

Health Function/Performance:

4X5-6 Reps @ 20×1 Tempo

Metcon

B.: Metcon (AMRAP – Reps)

3 Rounds (For Reps)

1 Minute Max Effort (H/F=Ab Mat Situps)

(RX=K2E)(RX+=T2B)

1 Minute Max Effort (H/F= Half Burpees)/(RX/RX+)=Burpees

1 Minute Max Effort Calorie Row

-Rest 2 Minutes-

Cool Down

*BB Shoulder Smash

*Banded Shoulder Sink

*LAX Ball Scapula

2/17/2020

Indian Land CrossFit – WOD

Warm-up

Warm-up (No Measure)

1 Minute Banded Ankle Distraction

5 Grasshoppers/Leg

10 Box Step Ups

10 Air Squats

5 Power Jumps

125 M Jog

Metcon

A.: Kelly (Time)

5 Rounds for time of:
400m Run
30 Box Jumps, 24” / 20”
30 Wall-Ball Shots, 20# / 14#
Scaled: 5 Rounds Of 15 Reps OR 3 Rounds

*40 Minute Time Cap*

Cool Down

*KB Calf Smash

*Pigeon

*Couch Stretch

2/15/2020

Indian Land CrossFit – WOD

Warm-up

Warm-up (No Measure)

Partner A: 500 M Row

Partner B:

10 Scap Pulls

10 Ring Rows

10 Bar Kips

15 Downward Dog Calf Raises Per Leg

30 Jumping Jacks

Metcon

A.: Metcon (AMRAP – Rounds and Reps)

Teams Of 2 (1 Works/1 Rests)

24 Minute AMRAP:

600 M Row

30 Double Unders (90 Singles)

10 Pullups (Ring Rows)

10 Thrusters (95/65)

2/14/2020

Indian Land CrossFit – Endurance

Warm-up

Warm-up (No Measure)

Coach’s Choice

Metcon

A.: Metcon (8 Rounds for time)

Every 4 Minutes For 32 Minutes:

12 Alternating DB Snatches (40/25)

10 Burpees

8 Pullups

750/650 M Bike

2/14/2020

Indian Land CrossFit – WOD

Warm-up

Warm-up (No Measure)

4 PVC Sampson Stretch Per Leg

12 PVC Pass Thrus

12 PVC Around The World’s

12 PVC Good Mornings

12 Calorie Bike

Metcon

A.: Metcon (Weight)

Every Minute On The Minute For 8 Minutes:

Health/Function

3 Hang Power Snatch

Performance (RX)

1 Hang Power Snatch+1 OHS

Competition/Sport (RX+)

1 Hang Squat Snatch+1 OHS

B.: Metcon (Time)

8 Minute Time CAP

For Time:

12 Hang Power Snatch

24/20 Calorie Bike

36 Bar Facing Burpees

H/F: DB 12 Per Arm

Rx= (95/65)

RX+= (135/95)

*Rest 5 Minutes Between B+C*

C.: Metcon (Calories)

ALL PROGRAMS: (For Max Calories)

4X:15 Bike Sprint/1:45 Off

Cool Down

*KB Lat Smash

*Banded Lat Distraction

*3 Minute Bike Cooldown

2/13/2020

Indian Land CrossFit – Endurance

Warm-up

Warm-up (No Measure)

Coach’s Choice

Metcon

A.: Metcon (Time)

5 Rounds:

200 M Run

15 Box Jumps (20/16″)

3 DB Manmakers (40/25)

200 M Run

15 Air Squats

6 DB Renegade Rows (40/25)

-Rest 2 Minutes Between Each Round-

2/13/2020

Indian Land CrossFit – WOD

Warm-up

Warm-up (No Measure)

5 Shoulder CARS/Arm

10 Lateral Raises (Light)

10 Ankle Pulses/Leg

10 Ankle Circles Each Way

10 Box Step Ups

20 Standing Calf Raises

Weightlifting

A.: Push Press (4X3-4 Reps)

-Select Push Press OR Split Jerk-

Health+Function/Performance:

4X5-6 Reps

A.: Split Jerk (5X2 Reps)

Metcon

B.: Metcon (Time)

*17 Minute Time Cap*

Health/Function

5 Rounds:

200 M Run/10 Box Step Ups/8 Cage Assisted Pushups

Performance (RX)

4 Rounds:

300 M Run/15 Box Jumps (24/20″)/12 Pushups

Competition/Sport (RX+)

4 Rounds:

400 M Run/21 Box Jumps (24/20″)/12 Ring Pushups

Cool Down

*Banded Elbow Opener

*LAX Ball Scapula

*LAX Ball Pec

2/12/2020

Indian Land CrossFit – Endurance

Warm-up

Warm-up (No Measure)

Coach’s Choice

Metcon

A.: Metcon (Time)

For Time:

2000 M Bike

30 Over The Shoulder Ball Slams (50/30)

30 Burpees

2000 M Bike

30 DB Push Press (40/25)

30 Jumping Lunges Per Leg (30 Walking Lunges)

2000 M Bike

2/12/2020

Indian Land CrossFit – WOD

Warm-up

Warm-up (No Measure)

15 Good Mornings

10 Knee To Chest Holds (5 Per Side)

10 Hip Circles Each Direction

5 Alternating Child’s/Cobra Pose

600 M Bike

125 M Jog

Metcon

A.: Metcon (AMRAP – Rounds and Reps)

22 Minute AMRAP:

Health/Function

125 M Run/10 Russian KBS/(8/6) Calorie Bike/10 Ball Slams

Performance (RX)

200 M Run/10 KBS (1.5/1.0)/(10/8) Calorie Bike/10 Ball Slams (30/20)

Competition/Sport (RX+)

200 M Run/10 KBS (2.0/1.5)/(15/12) Calorie Bike/10 Ball Slams (50/30)
-Rest Exactly 5 Minutes Between A+B-

B.: Metcon (No Measure)

Every Minute On The Minute For 10 Minutes:

Health/Function

Evens: Slam Ball Front Rack Carry 100 Feet (2 Turf Lengths)

Odds: 25-30 Second Plank Hold

Performance (RX)

Evens: Slam Ball Front Rack Carry 100 Feet

Odds: 25-30 Second Ring Plank Hold

Competition/Sport (RX+)

Evens: Slam Ball Front Rack Carry 100 Feet

Odds: 25-30 Second Hollow Rock Hold

Cool Down

*KB Calf Smash

*Cobra/Child’s Pose

*Foam Roll Mid Back