WOD

5/9/2018

Indian Land CrossFit – Endurance

Warm-up

Warm-up (No Measure)

For Time:

10 Yoga Pushups

20 Shoulder Taps

30 Jumping Jacks

40M Power Skips

30s Dead Hang Hold

20 Shoulder Taps

10 Air Squats W/ Thumbs On Shoulders

Metcon

A.: Metcon (Calories)

“Death By Calorie Row”

B.: Metcon (Distance)

“Death By 10 M”

5/9/2018

Indian Land CrossFit – Express WOD

Warm-up

Warm-up (No Measure)

For Time:

10 Yoga Pushups

20 Shoulder Taps

30 Jumping Jacks

40M Power Skips

30s Dead Hang Hold

20 Shoulder Taps

10 Air Squats W/ Thumbs On Shoulders

Weightlifting

A1.: Push-ups (4XMax Effort Reps @ 20×1 Tempo)

A2.: Pull-ups (4XMax Effort Reps @20×1 Tempo)

Rest :30 After Each Set Of Pushups

Rest 1:30 After Each Set OF Pullups

*Alternate Between Pushups And Pullups

*Health Function Option:

-Cage Assisted Pushups

-6-8 Ring Rows+1 Negative

Metcon

B.: Metcon (Time)

For Time:

400 M Run

40 DB Thrusters (50/35)

400 M Run

Health/Function:

4 Rounds:

200 M Run

8 Med Ball Clean Wall Balls

Cool Down

*KB Handle To Psoas

*BB Quad Smash

*Grasshopper Hold

5/9/2018

Indian Land CrossFit – WOD

Warm-up

Warm-up (No Measure)

For Time:

10 Yoga Pushups

20 Shoulder Taps

30 Jumping Jacks

40M Power Skips

30s Dead Hang Hold

20 Shoulder Taps

10 Air Squats W/ Thumbs On Shoulders

Weightlifting

A1.: Push-ups (4XMax Effort Reps @ 20×1 Tempo)

A2.: Pull-ups (4XMax Effort Reps @20×1 Tempo)

Rest :30 After Each Set Of Pushups

Rest 1:30 After Each Set OF Pullups

*Alternate Between Pushups And Pullups

*Health Function Option:

-Cage Assisted Pushups

-6-8 Ring Rows+1 Negative

Metcon

B.: Metcon (Time)

For Time:

400 M Run

40 DB Thrusters (50/35)

400 M Run

Health/Function:

4 Rounds:

200 M Run

8 Med Ball Clean Wall Balls

Cool Down

*KB Handle To Psoas

*BB Quad Smash

*Grasshopper Hold

5/8/2018

Indian Land CrossFit – Endurance

Warm-up

Warm-up (No Measure)

2X:

5 Squat Toe Holds

5 Side Lunges Per Leg

5 Ankle Pulses Per Leg

20 Mountain Climbers Per Leg

1 50 Ft Sled Push

Metcon

A.: Metcon (6 Rounds for time)

6 Rounds:

15 Calorie Bike

15 Heavy Russian KBS

15 Ball Slams (30/20)

300 M Run W/Slam Ball

-Rest 1 Minute Between Rounds-

5/8/2018

Indian Land CrossFit – Express WOD

Warm-up

Warm-up (No Measure)

2X:

5 Squat Toe Holds

5 Side Lunges Per Leg

5 Ankle Pulses Per Leg

20 Mountain Climbers Per Leg

1 50 Ft Sled Push

Weightlifting

A.: Back Squat (3×5)

*@ 31X1 Tempo

*Add 1 More Set @ 80% Of Last Set Max Effort Reps @ 20×1 Tempo

Metcon

B.: Metcon (Time)

4 Rounds:

10 Deadlifts (185/125)

15 Box Over Jumps (24/20)

5 Strict HSPU

-Rest :30 Between Rounds-

Health/Function Option:

4 Rounds:

10 Deadlifts @ Moderate Weight

15 Box Steps Ups

5 Box Or Inchworm Pushups

-Rest :30 Between Rounds-

Cool Down

*Banded Spinal Twist Hold

*Banded Hamstring Distraction

*Olympic Wall Squat

5/7/2018

Indian Land CrossFit – Endurance

Warm-up

Warm-up (No Measure)

15 Calorie Row

12 PVC Pass Thrus

9 Bar Kips

6 Hand Release Pushups

9 Scap Pulls

12 PVC Pass Thrus

15 Calorie Row

Metcon

A.: Metcon (Time)

10 Rounds:

5 DB Push Press (40/25)

10 Burpees

400 M Row

“Tomahawk”

Indian Land CrossFit – WOD

Warm-up

Warm-up (No Measure)

15 Calorie Row

12 PVC Pass Thrus

9 Bar Kips

6 Hand Release Pushups

9 Scap Pulls

12 PVC Pass Thrus

15 Calorie Row

Weightlifting

A.: Behind Neck Push Press (3X5)

Health/Function Option:

Push Press: 3X5 Reps

-Increase Weight Each Set

Metcon

B.: “Tomahawk” (AMRAP – Rounds and Reps)

12 Minute AMRAP:

3 Bar Muscle Ups

15 Burpees

21/16 Calorie Row

Health/Function Option:

12 Minute AMRAP:

9 Ring Rows Or Jumping Pullups

9 Burpees

15/12 Calorie Row

Cool Down

*Banded Shoulder Sink

*Banded Elbow Opener

*Standing Quad Pull

“Tomahawk”

Indian Land CrossFit – Express WOD

Warm-up

Warm-up (No Measure)

15 Calorie Row

12 PVC Pass Thrus

9 Bar Kips

6 Hand Release Pushups

9 Scap Pulls

12 PVC Pass Thrus

15 Calorie Row

Weightlifting

A.: Behind Neck Push Press (3X5)

Health/Function Option:

Push Press: 3X5 Reps

-Increase Weight Each Set

Metcon

B.: “Tomahawk” (AMRAP – Rounds and Reps)

12 Minute AMRAP:

3 Bar Muscle Ups

15 Burpees

21/16 Calorie Row

Health/Function Option:

12 Minute AMRAP:

9 Ring Rows Or Jumping Pullups

9 Burpees

15/12 Calorie Row

Cool Down

*Banded Shoulder Sink

*Banded Elbow Opener

*Standing Quad Pull

5/7/2018

Indian Land CrossFit – On Ramp

Warm-up

Warm-up (No Measure)

Go Over The Following Movements:

*Med Ball Clean/Hang Power Clean

*Back Squat/OHS

*Push Jerk

*Box Jump/Step Ups

Metcon

A.: Metcon (AMRAP – Rounds and Reps)

4 Rounds:

200 M Run

10 Box Step Ups/Jumps

10 Lunges (5 Per Leg)

5/5/2018

Indian Land CrossFit – WOD

Warm-up

Warm-up (No Measure)

Group Suicide Runs

-25/50/75/100/125/150

+

Get YO Gear Setup

Metcon

A.: Metcon (Time)

Teams Of 2 (1 Works/1 Rests)

For Time:

90 M OH Plate Walking Lunges (25/15)

70 Double Unders (210 SIngles)

50 KBS (1.5/1.0)

30 Plyo Plate Pushups

90 M OH Plate Walk (NO LUNGES)

30 Burpees

50 Steering Wheel Squats (25/15)

70 Double Unders (210 Singles)

90 Ab Mat Situps