WOD 190321

1. MOBILITY

  • 3 each side (hold for 15s) Single-Leg Hinge to Wall

  • Banded good mornings

2. WARM UP

  • 800m run

3. WL

Deadlift

6min warmup + 9mins E3MOM:

  • Set 1: 5 x 65%

  • Set 2: 5 x 75%

  • Set 3: 5+ x 85%

4. GYMNASTICS

EMOM 6:

  • 20 Rower pike-ups

  • 20 V-Ups

  • 30s Hollow Hold

5. WOD

Tabata sets (each set is 8 rds of 20s work /10s rest intervals):

  • 00:00~04:00 — Hang Cleans Set (52/35)

  • 04:01~05:59 — Rest

  • 06:00~10:00 — Thrusters Set (52/35)

  • 10:01~11:59 — Rest

  • 12:00~16:00 — S2OH Set (52/35)

* Score total reps for all Tabata sets

WOD 190320

1. MOBILITY

  • Barbell shoulder rotations (front)

  • Banded front rack stretch

2. WARM UP

2 rds:

  • 20s / arm: Bottoms-Up KB OH Walk

  • 20 mountain climbers

  • 20 HS elbow taps

3. WL

Shoulder Press

6min warmup + 9mins E3MOM:

  • Set 1: 3 x 70%

  • Set 2: 3 x 80%

  • Set 3: 3+ x 90%

4. GYMNASTICS

  • 10min rope ascent practice

    • Use one rope to teach technique to those who can't do it yet

    • Those who can should each try to get 5 ascents in 10mins on the other rope

5. WOD

10-9-8-7-6-5-4-3-2-1 FT (15min cap):

  • T2B

  • OHS (43/30)

  • Burpees-over-bar

WOD 190319

1. MOBILITY

  • Couch stretch

  • Active Samson

2. WARM UP

  • 12m twisting lunge walks

  • 12m chameleon crawls

  • 12m bunnie hops

  • 12m frog jumps

3. WL

Back Squat

6min warmup + 9mins E3MOM:

  • Set 1: 5 x 75%

  • Set 2: 3 x 85%

  • Set 3: 1+ x 95%

4. WOD

"Wallballs Gone Wild!!!"

3RFT in teams of 2, both partners use the same WB (9/6) (30min cap):

  • 30 WB shots, alternating partners

  • 30 WB cleans, face-to-face, hand off after each rep

  • 30 WB shoulder presses, face-to-face, hand off after each rep

  • 30 WB sit-up passes, feet-to-feet, do sit-up with WB then pass to partner after each rep

  • 30 WB jump-overs, alternating

  • 300m WB run, partners take turns carrying the WB

WOD 190318

1. MOBILITY

  • Banded lat pulldown (front & side)

  • Mobi-Quick

2. WARM UP

  • 500m row benchmark

3. WL

Clean

6min warmup + 9mins E3MOM:

  • Set 1: 5 x 75%

  • Set 2: 3 x 85%

  • Set 3: 1+ x 95%

4. WOD

Cindy benchmark

AMRAP 20:

  • 5 pull-ups

  • 10 push-ups

  • 15 air squats

WOD 190317

1. MOBILITY

  • Banded lat pulldown (front & side)

  • Yoga wall L-sit

2. WARM UP

2 rds:

  • 20 box step-ups

  • 20 hollow rocks

  • 10 ring rows

3. GYMNASTICS 1

3min warm-up then 9mins:

  • Find max rep unbroken pull-ups benchmark (any style)

* "unbroken" means not coming off the bar

4. GYMNASTICS 2

EMOM 9:

  • 30~45s chin-up hold (at top position)

  • 30~45s HS hold

  • 20~30s Rings L-Sit / L-Sit between boxes

5. WOD

EMOM 15:

  • A Man Makers (2x15/10)

  • B DB S2OH (2x15/10)

  • C BBJO

  • D Row (cals)

  • E Rest

WOD 190316

CROSSFIT OPEN 19.4 WOD

RX:

3 Rounds:
10 Power Snatches (43/29)
12 Bar-Facing Burpees

Rest 3min, then
3 Rounds:
10 Bar Muscle-Ups
12 Bar-Facing Burpees

SCALED:

3 Rounds:
10 Power Snatches (29/20)
12 Bar-Facing Burpees

Rest 3min, then
3 Rounds:
10 Bar Muscle-Ups
12 Chin-Over-Bar Pull-Ups

WOD 190315

CROSSFIT OPEN 19.4 WOD

RX:

3 Rounds:
10 Power Snatches (43/29)
12 Bar-Facing Burpees

Rest 3min, then
3 Rounds:
10 Bar Muscle-Ups
12 Bar-Facing Burpees

SCALED:

3 Rounds:
10 Power Snatches (29/20)
12 Bar-Facing Burpees

Rest 3min, then
3 Rounds:
10 Bar Muscle-Ups
12 Chin-Over-Bar Pull-Ups

WOD 190313

1. MOBILITY

  • Banded lat pulldown stretches (front & side positions)

  • Banded weighted ankle stretch

2. WARM UP

2 rds:

  • 20 DUs / 40 SUs

  • 20 OHS with wooden bar

  • 10 Kippings

3. WL

Snatch

4min warmup +6mins E2MOM:

  • Set 1: 5 x 40%

  • Set 2: 5 x 50%

  • Set 3: 5 x 60%

4. GYMNASTICS

EMOM 8 (2 rds):

  • 30s Plank

  • 30s Side Plank with Leg Raise

  • 30s Side Plank with Leg Raise

  • 30s Hollow Hold

5. WOD

AMRAP 12:

  • 64 DUs / 128 SUs

  • 16 Pistols

  • 4 BMU / burpee pull-ups

WOD 190312

1. MOBILITY

  • Pec twisting floor stretch (2x 30s / side)

  • Banded 2-hand pec pulldown (2x 20s)

2. WARM UP

2 rds:

  • 200m row

  • 10 push-ups

  • 10 WB cleans

3. WL

Bench Press

6min warmup + 9mins E3MOM:

  • Set 1: 5 x 75%

  • Set 2: 3 x 85%

  • Set 3: 1+ x 95%

4. WOD

"Light DT"

5RFT (13min cap):

  • 12 Deadlifts (52/35)

  • 9 Hang Power Cleans (52/35)

  • 6 Push Jerks (52/35)

WOD 190311

1. MOBILITY

  • Active Samsons

  • Banded good mornings

2. WARM UP

  • 200m run

  • 5 burpee broad jumps

  • 10 air squats

3. WL

Deadlift

5min warmup + 9mins E3MOM:

  • Set 1: 5 x 40%

  • Set 2: 5 x 50%

  • Set 3: 5 x 60%

4. WOD

Kelly benchmark

5 RFT (25-min cap):

  • 400m run

  • 30 box jumps (24/20)

  • 30 WB shots (9/6)

WOD 190310

1. MOBILITY

  • Yoga L-sits

  • Barbell shoulder rotations (back)

2. WARM UP

2 rds:

  • 8-cal ski

  • 10 pike push-ups

  • 30s / arm — 90º bottoms-up KB carry (see YouTube video below)

3. WL

Shoulder Press

4min warmup + 9mins E3MOM:

  • Set 1: 5 x 40%

  • Set 2: 5 x 50%

  • Set 3: 5 x 60%

4. GYMNASTICS

  • Practice handstands (either against wall or free-standing), 10mins

5. WOD

AMRAP 10:

  • 20 DB snatches (22.5/15)

  • 40 DUs

Rest 2mins

AMRAP 5:

  • 10 DB snatches (22.5/15)

  • 20 DUs

WOD 190309

CrossFit Open 19.3 WOD

Rx version — 1RFT (10min cap):

  • 200-ft. (61m) DB OH lunge (22.5 / 15kg)

  • 50 DB box step-ups (22.5 / 15kg, 24/20”)

  • 50 strict HSPU

  • 200-ft. (61m) HS walk

Scaled version — 1RFT (10min cap):

  • 200-ft. (61m) DB front-rack lunge (22.5 / 15kg)

  • 50 DB box step-ups (22.5 / 15kg, 24/20”)

  • 50 5” (13cm) elevated strict HSPU

  • 200-ft. (61m) bear crawl

WOD 190308

CrossFit Open 19.3 WOD

Rx version — 1RFT (10min cap):

  • 200-ft. (61m) DB OH lunge (22.5 / 15kg)

  • 50 DB box step-ups (22.5 / 15kg, 24/20”)

  • 50 strict HSPU

  • 200-ft. (61m) HS walk

Scaled version — 1RFT (10min cap):

  • 200-ft. (61m) DB front-rack lunge (22.5 / 15kg)

  • 50 DB box step-ups (22.5 / 15kg, 24/20”)

  • 50 5” (13cm) elevated strict HSPU

  • 200-ft. (61m) bear crawl

WOD 190307

1. MOBILITY

  • Pec twisting floor stretch (2x 30s / side)

  • Banded 2-hand pec pulldown (2x 20s)

2. WARM UP

8x Burpee WB touch race in teams of 2

* losing team does 8 burpees

3. WL

Bench Press

6min warmup + 9mins E3MOM:

  • Set 1: 3 x 70%

  • Set 2: 3 x 80%

  • Set 3: 3+ x 90%

4. WOD

AMRAP 5:

  • 10 Pull-Ups

  • 10 DB Cleans (22.5/15)

  • 50ft DB Farmers Carry (22.5/15)

Rest 2 mins

AMRAP 5:

  • 8 T2B

  • 8 DB Thrusters (22.5/15)

  • 50ft DB Farmers Carry (22.5/15)

Rest 2 mins

AMRAP 5:

  • 6 Around-the-Worlds

  • 6 DB Squats (22.5/15)

  • 50ft DB Farmers Carry (22.5/15)

* Score total reps across all 3 periods

WOD 190306

1. MOBILITY

  • 10 Good mornings, fingers under toes

  • 5 each side (hold for 5s) Single-Leg Hinge to Wall

2. WARM UP

2 rds:

  • 32 Single-Leg Glute-Hip Bridges (10 each side)

  • 16 OH Lunge walks (5kg plate or 4kg WB)

  • 8 Ring rows

3. WL

Deadlift

6min warmup + 9mins E3MOM:

  • Set 1: 5 x 75%

  • Set 2: 3 x 85%

  • Set 3: 1+ x 95%

4. GYMNASTICS

EMOM 8 (2 rds):

  • 30s Straight-Arm Plank

  • 30s Side Plank with Leg Raise (see pic below)

  • 30s Side Plank with Leg Raise (other side)

  • 30s Hollow Hold

5. WOD

Choose row, bike, or ski for each set, change to a different machine each set:

Machine 1:

  • On the 0:00 - 21/15 Cals

  • On the 1:30 - 18/13 Cals

  • On the 3:00 - 15/11 Cals

Machine 2:

  • On the 5:00 - 21/15 Cals

  • On the 6:30 - 18/13 Cals

  • On the 8:00 - 15/11 Cals

Machine 3:

  • On the 10:00 - 21/15 Cals

  • On the 11:30 - 18/13 Cals

  • On the 13:00 - 15/11 Cals

WOD 190305

1. MOBILITY

  • Banded lat pulldown stretch

  • Bench T-spine extension (with wooden bar)

2. WARM UP

  • 12m twisting lunge walks

  • 12m bear walks

  • 12m chameleon crawls

  • 12m bunnie hops

  • 12m worm walks

3. GYMNASTICS

Strict Pull-Ups

E2MOM, 10mins:

  • 10-9-8-7-6

Rest 2 mins, then:

Kipping / Butterfly Pull-Ups

EMOM, 5mins:

  • 10-9-8-7-6

4. WOD

5RFT (15min cap):

  • 60s HS hold (total time)

  • 12 Front rack lunges (43/30)

  • 300m Run

WOD 190304

1. MOBILITY

  • Mobi-Quick

  • Barbell shoulder rotations (front)

2. WARM UP

2 rds:

  • 8-cal bike or ski

  • 10 scapular pull-ups

  • 12 squat jumps


3. WL

Front Squat

6min warmup + 9mins E3MOM:

  • Set 1: 5 x 75%

  • Set 2: 3 x 85%

  • Set 3: 1+ x 95%

4. GYMNASTICS

Kipping Pull-Ups

  • Practice 12mins


5. WOD

Tabata Stations (20s work / 10s rest) for 4 rounds (10mins total):

  • A: Bike (cals)

  • B: Push-Ups

  • C: L-Sit (secs)

  • D: Burpees

  • E: Pull-Ups

* Keep a running score throughout all stations and record at the end of the WOD

WOD 190303

1. MOBILITY

  • Banded 2-hand pec pulldown stretch

  • Floor pec stretch

2. WARM UP

  • 400m run

Then 2 rds:

  • 12 WB cleans

  • 4 dive bombers

3. WL

Bench Press

3min warmup + 9mins E3MOM:

  • Set 1: 5 x 65%

  • Set 2: 5 x 75%

  • Set 3: 5+ x 85%

4. GYMNASTICS

4 rounds of Tabata Intervals (20s work /10s rest):

  • L-Hang

  • Chin-Up Top Position Hold

5. WOD

AMRAP 12 in teams of 2:

  • Unbroken, synchronized KB Typhoon Complexes (2x12/8)

* 1 Typhoon Complex = 3 KB cleans + 2 KB thrusters + 1 KB OHS

** Every 5 reps, both partners do 5 sync burpees