Daily WOD

LIFT:

HIP THRUSTS
5 X 10 REPS
COMPLETE 10 REPS @225/135

METCON:

3 ROUNDS
RUN 800
50 GHD SIT UPS
50 HIP EXTENSIONS

LIFT:

BACK SQUAT
1 REP MAX
THIS IS THE REP SCHEME
10-7-5-3-2-1-1-1
INCREASE THE WIEGHT AS YOU PROGRESS AND WORK YOUR WAY UP TO YOUR 1 REP MAX
MAKE SURE IT’S A FULL SQUAT. IF YOU ARE NOT SURE WHAT THAT MEANS, JUST USE A MEDBALL TO SQUAT TOO.
THIS WILL ASSURE YOU ARE LOW ENOUGH. BUT THEN AGAIN WILL BE MUCH HARDER HENCE THE REASON WHY IT’S A RARE OCCURRENCE.
THIS IS A 1 REP MAX TEST SO MAKE SURE YOU GIVE YOURSELF AMPLE TIME TO REST BETWEEN SETS, AROUND 2 – 3 MINUTES

METCON:

FOR TIME:

10 DUMBBELL SNATCHES
15 BURPEE BOX JUMP OVERS
20 DUMBBELL SNATCHES
15 BURPEE BOX JUMP OVERS
30 DUMBBELL SNATCHES
15 BURPEE BOX JUMP OVERS
40 DUMBBELL SNATCHES
15 BURPEE BOX JUMP OVERS
50 DUMBBELL SNATCHES
15 BURPEE BOX JUMP OVERS

50/35 DUMBBELL – 24/20 BOX

Time cap: 20 min.

LIFT:

DUMBBELL TRICEP EXTENSION
BENCH PRESS
COMPLETE THE TRICEP EXT FIRST WITH ONE DUMBBELL BEHIND YOUR HEAD.
TWO HANDS EXTENDING YOUR ELBOWS WITH THE DUMBBELL.
TRICEP EXT: 8-12 REPS
BENCH PRESS: TILL FAILURE
5 SETS TOTAL

METCON:

50-40-30-20-10
ROW FOR CALORIES 50,40,30,20,10
50 CRUNCHES
40 KNEES TO ELBOWS
30 V-UPS
20 WEIGHTED GHD SIT UPS/ PLATE @25/10
10 TOES TO BAR

LIFT:

COMPLETE
2 HANG POWER SNATCH
2 OVERHEAD SQUAT
5 SETS WITH 90 SECONDS REST BETWEEN SETS

METCON:

20 MIN AMRAP
BIKE FOR CALORIES 20/10
PUSH JERK @135/95: 7 REPS
BURPEE OVER BAR: 10 REPS

METCON:


2000m ROW
100 THRUSTERS (45/35)
50 CHEST TO BAR OR 75 PULL UPS

LIFT:

DEADLIFT:

7 X 3
3 REPS EVERY 2 MINUTES @75-85%

METCON:

12 MIN AMRAP
3 CLEAN AND JERK @165/115
6 TOES TO BAR
9 BOX JUMPS @30/24

WE’LL BE DOING THE OPEN WOD TODAY, IF YOU HAVEN’T SIGNED UP AND WOULD LIKE TO, HERE THE LINK:
https://games.crossfit.com/cf/login?flow=games&returnTo=%2Fregister%2Fopen

AFTER SIGNING UP WHEN YOU POST YOUR WORKOUT, YOU CAN FIND MYSELF OR LORRAINE AS A JUDGE.
FOR THE WORKOUTS DURING THE OPEN, DO WHAT YOU CAN DO, YOU DON’T HAVE TO TRY AND DO THE RX.
YOU CAN JUST DO THE SCALED, WHICH I THINK WILL BE WHAT’S GOING TO HAPPEN ANYWAY AS THE FIRST WORKOUT CALLS FOR DOUBLE UNDERS.
YA KNOW, THE DOUBLE UNDERS NO ONE WANTS TO PRACTICE TO GET BETTER AT AND NOW THAT IT’S IN THE FIRST WORKOUT YOU’RE WISHING YOU WOULD HAVE PRACTICED FOR THE LAST YEAR.

LIFT:

BACK SQUAT
7 X 3
3 SECONDS DOWN, 1 SECOND PAUSE.

I’M NOT REALLY SURE ABOUT ALL THE SCALED WODS THERE ARE.
IT DOESN’T EVEN SAY SCALED ANYMORE.
WHAT THE HELL IS MENS AND WOMEN’S VISION.
MENS AND WOMEN’S UPPER EXTREMITY AND LOWER EXTREMITY?

WHAT THE HELL HAPPENED TO THE OPEN WORKOUTS?

MENS/WOMEN’S RX:

1 wall walk
10 double-unders
3 wall walks
30 double-unders
6 wall walks
60 double-unders
9 wall walks
90 double-unders
15 wall walks
150 double-unders
21 wall walks
210 double-unders

Time cap: 15 min.

WE’RE STARTING TO SEE SOME ACTION IN THE GYM, MORE AND MORE PEOPLE ARE COMING IN.
I THINK THIS THING IS COMING TO AN END.

WORKOUT:

5 SETS

DUMBBELL SINGLE ARM BENCH PRESS: 8-12 REPS EACH ARM
SINGLE ARM DUMBBELL ROW: 8-12 REPS EACH ARM
SINGLE ARM KETTLEBELL SHOULDER PRESS (UPSIDE DOWN KETTLEBELL): 8-12 REPS EACH ARM
SINGLE LEG ROMANIAN DEADLIFT (2 DUMBBELLS, ONE IN EACH HAND): 8-12 REPS EACH LEG
SINGLE ARM SWINGS: 10-12 REPS
SIDE PLANK: HOLD FOR 3O SECONDS EACH SIDE

CHOOSE A WEIGHT THAT ALLOWS YOU TO DO 8-12 REPS.
DON’T CHOOSE A WEIGHT THAT YOU CAN DO MORE REPS AND YOU STOP AT 8-12 REPS, CHOOSE A WEIGHT THAT YOU HAVE TO WORK HARD TO GET 8-12 REPS.
FOCUS ON YOUR FORM, TECHNIQUE AND POSTURE. KEEP YOUR CORE TIGHT THROUGHOUT EACH MOVEMENT.
A MAJOR BENEFIT OF SINGLE ARM MOVEMENTS IS CORE STABILITY. SO KEEP YOUR CORE TIGHT THE WHOLE TIME AS TO GET THE BENEFIT.
***FOCUS ON SQUEEZING YOUR GLUTES AND YOUR CORE FOR EACH EXERCISE. KEEPING TIGHT THE WHOLE TIME WILL ALLOW YOU TO STAY
STABLE, SO DON’T IGNORE ME.
MOVE THROUGH THE EXERCISES SLOW AND DELIBERATE, DO NOT RACE THE CLOCK.

THE WEATHER IS BREAKING! THAT MEANS IT IS WARM OUT, THAT MEANS WE CAN OPEN THE DOOR, THAT MEANS IT’S SAFE IN THE GYM, BEYOND SAFE. 5,000 SQUAR FEET WITH A HUGE OVERHEAD DOOR MEANS WE’RE SUPER SAFE.
THAT MEANS IT’S TIME TO GET YOUR FAT ASS BACK TO TRAINING.
I KNOW YOU ALL PUT ON A LITTLE POUCH WERE YOUR BELLY BUTTON IS! DON’T LIE.
LET’S GO, IT’S NICE OUT, EVERYONE IS REJUVENATED. SO LET’S GET OUR SHIT TOGETHER.

WE’RE GOING TO TRY A CLASS AT 8:30AM DURING THE WEEK.
IF YOU TRAIN AROUND THAT TIME, MAYBE TRY AND PUSH YOURSELF TO MAKE IT TO THE GYM AT 8:30AM.
IF YOU CAN’T MAKE IT THAT’S OK, DON’T TEXT ME OR EMAIL ME THAT YOU CAN’T MAKE IT AT 8:30AM, BUT MAYBE 8:15 OR 8:45, IT’S OK IF YOU CAN’T MAKE IT AT 8:30AM I DON’T NEED TO KNOW IF YOU CAN’T OR CAN MAKE IT. THE CLASS IS THERE, IF YOU CAN MAKE IT MAKE IT, IF NOT THEN DON’T.


METCON:

RUN 400
30 BURPEE PULL UPS
30 WALL BALL @20/14
RUN 800
30 BURPEE PULL UPS
30 WALL BALL
RUN 400
30 BURPEE PULL UPS
30 WALL BALL

LIFT:

COMPLETE 5 SETS OF:
2 HIGH HANG POWER CLEAN
2 HANG (JUST ABOVE THE KNEE
2 FRONT SQUAT
SAME WEIGHT FOR ALL, 2 MIN BETWEEN SETS

METCON:

2 ROUNDS FOR TIME:
50 DOUBLE UNDERS
40 SWINGS @70/55
30 DOUBLE KETTLEBELL OVERHEAD LUNGES @55/35
20 TOES TO BAR
10 BURPEE OVER KETTLEBELL