WOD

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

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

Indian Land CrossFit – WOD

Warm-up

Warm-up (No Measure)

2 Minute Banded Ankle Distraction Per Leg

+

2X:

5 Empty BB Good Mornings

5 Empty BB High Hang Pulls

5 Empty BB Hang Power Clean

5 Empty BB Strict Press

Weightlifting

A.: Hang Power Clean+Shoulder To Overhead (Every 2 Minutes For 12 Minutes)

Health/Function:

4 Hang Power Clean+2 Push Press

Competition/Sport (RX+):

1 Hang Power Clean+2 Hang Squat Clean+2 Shoulder To Overhead

Metcon

B.: Metcon (AMRAP – Reps)

5 Rounds (:30 On/:30 Off; Max Effort Reps At Each Station; Rotate Movements)

Health+Function:

Over The Shoulder Ball Slam

Single Unders

Russian KBS

Performance (RX):

Over The Shoulder Ball Slam (50/30)

Double Unders

KBS (1.5/1.0)

Competition/Sport (RX+):

Over The Shoulder Ball Slam (100/50)

Double Unders

KBS (2.0/1.5)

At Home WOD

Metcon (Time)

5 Rounds (:30 On/:30 Off; Max Effort Reps At Each Station; Rotate Movements)

Hang Power Clean Varitey

Over The Shoulder Ball Slams

DB/KB Swings

Double Unders (Single Unders)

Cool Down

*Banded Elbow Stretch

*Banded Shoulder Sink

*LAX Ball Scapula

Indian Land CrossFit – WOD

Warm-up

Warm-up (No Measure)

2x:

5 Shoulder CARS/Arm

5 Yoga Pushups

10 Alt. Shoulder Thru Holds

10 Scap Pulls

10 Bar Kips

100 M Jog

Metcon

A.: Metcon (AMRAP – Rounds and Reps)

28 Minute AMRAP:

Health/Function

5 Cage Assisted Pushups

7 Ring Rows

9 Air Squats

125 M Run

Performance (RX)

5 Pullups

10 Pushups

15 Air Squats

200 M Run

Competition/Sport (RX+)

10 Pullups

20 Pushups

30 Air Squats

400 M Run

*With Weighted Vest

At Home WOD

A.: Metcon (AMRAP – Rounds and Reps)

28 Minute AMRAP:

5 Single Arm DB/KB Row/Arm OR 10 Pendlay Rows (Light Weight)

15 Pushups

20 Air Squats

300 M Run

Cool Down

*Banded Lat Distraction

*LAX Ball Pec

*Butterfly

Indian Land CrossFit – WOD

Warm-up

Warm-up (No Measure)

2x: (Down+Back 10 M)

High Knees

Butt Kicks

Karaoke Shuffle

Inchworms

Power Skips

At Home WOD

A.: Metcon (AMRAP – Reps)

10 Rounds (:30 On/:30 Off)

Max Effort 10 M Shuttle Sprint

Max Effort Ab Mat Situps

Max Effort Box/Chair Step Ups

Cool Down

*Multi Direction Child’s Pose

*LAX Ball LAT

*Spinal Twist Hold

Indian Land CrossFit – WOD

Warm-up

Warm-up (No Measure)

LAX Ball Each Quad For 2 Minutes Then:

+

2x:

5 Grasshoppers/Leg

10 Grashopper Circels Each Direction

5 Squat Toe Holds

5 Air Squats @ 30×1 Tempo

10 Hip Circles

At Home WOD

A.: Metcon (Time)

For Time:

75 Jumping Lunges (Total)

30 Burpees

100 Air Squats

30 Burpees

75 Jumping Lunges (Total)

B.: Metcon (No Measure)

EMOM For 10 Minutes:

Evens: 20-30 Seconds Flutterkicks

Odds: 20-30 Seconds Army Planks

Cool Down

*Pretzel Twist

*Lying Shoulder Rotation

*LAX Ball Glutes

Indian Land CrossFit – WOD

Warm-up

Warm-up (No Measure)

2x:

5 Shoulder CARS/Arm

10 Shoulder Pulses/Arm

15 Multi Direction Toe Touch

10 Downward Dog Toe Touch

5 Alt. Child’s/Cobra

At Home WOD

A.: Metcon (Weight)

Strict Press Variety/Rest :30

Row Variety/Rest 3 Minutes

Strength Bias:

Press: Build To A 1 Rep Max OR 5X3-6 Reps @ Tempo 50×1

Row: 5X4-5 Reps Per Set OR Slower Tempo (50×1)

Muscular Endurance Bias: For Both Press+Row

5X12-15 Reps Per Set/Tempo (20×1)

B.: Metcon (Time)

For Time:

25 Thruster Variety (Moderate Weight)

50 Hang Power Clean (Moderate Weight)

800 M Run/1000 M Row/2400 M Bike

Cool Down

*LAX Ball Front Delt

*LAX Ball Tricep

*Butterfly