WOD

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

5/4/2018

Indian Land CrossFit – Endurance

Metcon

A.: Metcon (AMRAP – Rounds and Reps)

32 Minute AMRAP:

1 Lap Run Around Building

2 Rope Climbs

20 Wall Balls (20/14)

25 K2E

30 Alternating DB Snatch (35/20)

5/04/2018

Indian Land CrossFit – Express WOD

Warm-up

Metcon

A.: Metcon (AMRAP – Rounds and Reps)

24 Minute AMRAP:

30/24 Calorie Row

15 Wall Balls (20/14)(Rx+=30/20)

12 Alternating DB Snatch (50/30)

9 T2B (RX+=GHD’s)

B.: Metcon (No Measure)

3 Rounds:

:30 Hand Stand Hold

-Rest :30-

50 Feet Upside Down KB/DB Walk Left Hand

50 Feet Upside Down KB/DB Walk Right Hand

-Rest :30-
RX+ Option:

Accumulate 100-150 Feet Handstand Walks

Cool Down

5/04/2018

Indian Land CrossFit – WOD

Warm-up

Warm-up (No Measure)

2X:

9 Calorie Row

7 Single Leg DB DL Per Leg

5 Grasshoppers Per Leg

3 Jumping Lunges Per Leg

1 Sled Push Down And Back

Metcon

A.: Metcon (AMRAP – Rounds and Reps)

24 Minute AMRAP:

30/24 Calorie Row

15 Wall Balls (20/14)(Rx+=30/20)

12 Alternating DB Snatch (50/30)

9 T2B (RX+=GHD’s)

B.: Metcon (No Measure)

3 Rounds:

:30 Hand Stand Hold

-Rest :30-

50 Feet Upside Down KB/DB Walk Left Hand

50 Feet Upside Down KB/DB Walk Right Hand

-Rest :30-
RX+ Option:

Accumulate 100-150 Feet Handstand Walks

Cool Down

*Foam Roll Quads

*Banded Shoulder Pulls

*Pigeon

5/3/2018

Indian Land CrossFit – WOD

Warm-up

Warm-up (No Measure)

Weightlifting

A1.: Shoulder Press (4X5 Reps)

-Rest :30 Then Do A2-

*Use Tempo 30X2

A2.: Single Arm DB Row (4X6-8 Reps Per Arm)

*Use Tempo 30×2

*Rest 2:30 Before Returning To Shoulder Press

Metcon

B.: Metcon (Time)

3 Rounds:

8 Deadlifts (275/185)

1 Lap Around Building

-Rest 3 Minutes Between Rounds-

Health/Function Option:

4 Rounds:

8 Unbroken Deadlifts @ Moderate Weight

150 M Run

-Rest 2 Minutes-
*Push Each Run 90%+; Do Not Over Pace-2 Or 3 Minutes Of Built In Rest

Cool Down

*Spinal Twist Hold

*Banded Lat Distraction

*Partner Pec Hold

5/3/2018

Indian Land CrossFit – Express WOD

Warm-up

Warm-up (No Measure)

Weightlifting

A1.: Shoulder Press (4X5 Reps)

-Rest :30 Then Do A2-

*Use Tempo 30X2

A2.: Single Arm DB Row (4X6-8 Reps Per Arm)

*Use Tempo 30×2

*Rest 2:30 Before Returning To Shoulder Press

Metcon

B.: Metcon (Time)

3 Rounds:

8 Deadlifts (275/185)

1 Lap Around Building

-Rest 3 Minutes Between Rounds-

Health/Function Option:

4 Rounds:

8 Unbroken Deadlifts @ Moderate Weight

150 M Run

-Rest 2 Minutes-
*Push Each Run 90%+; Do Not Over Pace-2 Or 3 Minutes Of Built In Rest

Cool Down

*Spinal Twist Hold

*Banded Lat Distraction

*Partner Pec Hold

5/2/2018

Indian Land CrossFit – On Ramp

Warm-up

Warm-up (No Measure)

Go Over The Following Movements:

*Push Press

*KB SDHP

*Front Squat Or KB Goblet Squat

*Rower

Metcon

A.: Metcon (AMRAP – Rounds and Reps)

10 Minute AMRAP:

5 DB Push Press

5 DB Goblet Squat

10 Calorie Row

5/2/2018

Indian Land CrossFit – Express WOD

Warm-up

Warm-up (No Measure)

Complete The Following:

150 M Run

5 Squat Toe Holds

10 Hip Circles

15 Downward Dog Calf Raises Per Leg

10 Power Jumps

300 M Run

THEN: 3X4 Back Squats @ 30/45/55%

Weightlifting

A.: Back Squat (3X6 Reps )

@ 31X1 Tempo; 60/65/70% 1RM

B.: Weighted Step-ups (2X10-12 Reps Per Leg)

DB Step Ups; Hold DB In Each Hand

Health/Function Option:

Walking Lunges With Weight Or Walking Lunges No Weight

Metcon

C.: Metcon (Time)

3 Rounds:

300 M Run

6 Ball Slams (50/30); For Power

-Rest :30-

300 M Run

12 Over The Shoulder Ball Slams (50/30)

-Rest :30-

Health/Function Option:

3 Rounds:

200 M Run

6 Ball Slams; Select Moderate Weight

-Rest :30-

200 M Run

12 OTS Ball Slams

-Rest :30-

Cool Down

*Couch Stretch

*LAX Ball Psoas

*Broken Toe

5/2/2018

Indian Land CrossFit – Endurance

Metcon

A.: Metcon (AMRAP – Rounds and Reps)

13 Minute AMRAP:

125 M Run

50 Jump Rope Singles

10 OTS Ball Slams (40/30)
-Rest 4 Minutes Between A+B-

B.: Metcon (AMRAP – Rounds and Reps)

13 Minute AMRAP:

5 Slam Ball Med Ball Cleans (40/30)

10 Burpees

15 Ab Mat Situps

300 M Run