WODs March 2019

30/03/2019

0-6min: Dynamic & Light Barbell Warm-Up

6-18min: Power Clean & Push Jerk - 3x2, 3x1 (50%, 60%, 70%, 80%, 90%, 1RM)

18-23min: WOD Brief & Set-Up

23-45min: WOD – 4RFT in Pairs of:

100m Partner Carry

75 Double Unders

50m Bear Crawl

25 Cal Row

5 Rope Climbs – 4.5m

*22min Cap

45-50min: Post-WOD Recovery

Skill 1 (2min cycles)

50-60min: Rings Practice (Dips, Push Ups, Muscle Ups, Kipping Pull Ups, False Grip Pull Ups, Toes through Rings) – 5 sets

Extra WOD – For Time:

15 Ring Muscle Ups (Scaled to Ring Dips)

30 DB Hang Snatches – 15/20 (15 each arm)

45 Cal Bike

*10min Cap

 

 

29/03/2019

0-6min: Dynamic & Light Barbell Warm-Up

Strength (2min cycles)

6-18min: Front Squat – 5x2, 1x1 (50%, 60%, 70%, 80%, 2RM, 1RM)

18-28min:  Shoulder Press - 4x2, 1x1 (50%, 70%, 80%, 2RM, 1RM)

28-34min: Clean Pull – 3x2 (100%)

34-38min: WOD Brief & Set-Up

38-45min: WOD – 9-15-21 of:

Toes to Bar

Hang Snatches – 30/45

*7min Cap 

45-50min: Post-WOD Recovery

Skill 1 (2min cycles)

50-60min:  Kipping Pull Ups/ Butterfly Pull Ups / Toes to Bar / Bar Muscle Ups Practice – 5 sets

Extra WOD – 8min AMRAP of:

11 HSPU

6 Lunges – 45/70

1 Bear Complex – 45/70

Row

 

 

28/03/2019

0-6min: Dynamic & Light Barbell Warm-Up

Strength (2min cycles)

6-18min: Deadlift  -  5x2, 1x1 (50%, 60%, 80%, 85%, 2RM, 1RM)

18-22min: Bent Row  EMOM – 4x8

22-27min: WOD Brief & Set-Up

27-45min: WOD – 18min AMRAP of:

4 Bar Muscle Ups (Scale to CTB Pull Ups)

8 Thrusters – 35/52.5

12 Burpee Box Jump Overs – 50/60

16 KB Snatches – 16/24

Run 400m

45-50min: Post-WOD Recovery

Skill 1 (2min cycles)

50-60min: HSPU Practice OR Handstand Hold Practice OR Handstand Walk Practice OR Rope Climb Practice – 5 sets

Extra WOD – 7min AMRAP of:

10 Box Jump Overs – 50/60

10 DB Cleans – 15/20

10 Cal Bike

 

27/03/2019

0-6min: Dynamic & Light Barbell Warm-Up

Strength (2min cycles)

6-16min: Split Jerk – 5x1 (50, 65%, 75%, 85%, 1RM)

Option 1:

16-26min: Squat Clean from Hang / Floor Practice – 5x3

Option 2:

*2min Transition

18-26min:  Rings Practice (Dips, Push Ups, Muscle Ups, Kipping Pull Ups, False Grip Pull Ups, Toes through Rings) – 4 sets

26-30min: WOD Brief & Set-Up

30-45min: WOD – For Time:

150 Bar Facing Burpees

Alternate Cash-Ins each minute with:

3 Clean & Jerks – 40/60

5 Toes through Rings

7 Deadlifts – 40/60

*15min Cap

45-50min: Post-WOD Recovery

Skill 1 (2min cycles)

50-60min:  Strict Pull Ups Practice – 5 set

Extra WOD – 2RFT of:

25 Push Ups

25 Front Squats – 35/52.5

25 Cal Row

*10min Cap

 

26/03/2019

0-6min: Dynamic & Light Barbell Warm-Up

Strength (3min cycles)

6-16min: Overhead Squat - 4x2, 1x1 (50%, 60%, 80%, 2RM, 1RM)

16-28min: Squat Snatch - 3x2, 3x1 (50%, 60%, 70%, 80%, 90%, 1RM)

28-33min: WOD Brief & Set-Up

33-45min: WOD – For Time:

50 Wall Balls – 6/9

40 Box Jumps – 50/60

30 SDHP – 30/50

20 Double KB Cleans – 16/24

10 Snatches – 40/60

Max Distance Handstand Walk (scale to Burpee Broad Jump)

*12min Cap

45-50min: Post-WOD Recovery

Skill 1 (2min cycles)

50-60min:  Kipping Pull Ups/ Butterfly Pull Ups / Toes to Bar / Bar Muscle Ups Practice – 5 sets

Extra WOD – 3RFT of:

12 Sit Ups

10 OHS – 30/45

8 Cal Bike

*8min Cap

 

 

25/03/2019

0-5min: Dynamic Warm-Up & WOD Set-Up

5-45min: WOD – 19.5 (See Board)

20min Cap (Two Heats - Judge as per CrossFit Competition)

45-50min: Post-WOD Recovery

Strength (2min cycles)

50-60min: Back Squat – 4x2, 1x1 (50%, 70%, 80%, 2RM, 1RM) Super Set with:

Bench Press  - 4x2, 1x1 (50%, 70%, 80%, 2RM, 1RM)

Extras: DB Reverse Fly EMOM – 4x8

Skill 1 (2min cycles)

Double Unders Practice Super Set with Rope Climb Practice– 5 sets

 

 

23/03/2019

0-6min: Dynamic & Light Barbell Warm-Up

Strength (2min cycles)

6-20min: Power Clean - 7x2 (50%, 60%, 70%, 80%, 85%, 90%, 2RM)

20-25min: WOD Brief & Set-Up  

25-45min: WOD – 4RFT in Pairs of:

15 HSPU 

10 Cleans – 45/70

Run 800m (break into 200m intervals)

*20min Cap 

45-50min: Post-WOD Recovery

Skill 1 (2min Cycles)

50-60min:  Rings Practice (Dips, Push Ups, Muscle Ups, Kipping Pull Ups, False Grip Pull Ups, Toes through Rings) – 5 sets

Extra WOD – 8min AMRAP of:

12 Cal Row

10 KB SDHP – 20/32

8 Ring Rows

6 Bench Press – 45/70

 

 

22/03/2019

0-6min: Dynamic & Light Barbell Warm-Up

Strength (2min cycles)

6-18min: Squat Clean & Split Jerk – 6x2 (50%, 60%, 70%, 80%, 85%, 2RM)

18-30min: Deadlift  - 6x3 (50%, 60%, 70%, 80%, 85%, 3RM)

30-35min: WOD Brief & Set-Up

35-45min: WOD – 1-9 of:

Bar Facing Burpees

Clean & Jerk – 40/60

*Complete 10 Sit Ups at the end of each round*

*10min Cap

45-50min: Post-WOD Recovery

Skill 2 (EMOM)

50-60min:  Snatch Pull – 5x3 (95%)

Extra WOD – 10min AMRAP of:

8 DB Thrusters – 15/20

10m Handstand Walk (Scale to Burpee Broad Jumps)

12 Cal Bike

 

 

21/03/2019

0-6min: Dynamic & Light Barbell Warm-Up

Strength (2min cycles)

6-16min: Power Snatch - 5x2 (50%, 65%, 75%, 85%, 2RM)

16-24min: Push Press – 4x3 (60%, 70%, 80%, 3RM)

24-28min: WOD Brief & Set-Up

28-45min: WOD – For Time:

60m Front Rack Lunge – 30/45

50 Double Unders

40 Box Jumps – 50/60

30 Hang Cleans – 30/45

20 CTB Pull Ups

30 Hang Cleans – 30/45

40 Box Jumps – 50/60

50 Double Unders

60m Front Rack Lunge – 30/45

*17min Cap

45-50min: Post-WOD Recovery

Skill 1 (2min cycles)

50-60min:   Kipping Pull Ups/ Butterfly Pull Ups / Toes to Bar / Bar Muscle Ups Practice Super Set with Pistols Practice – 5 sets

Extra WOD – 3RFT of:

5 Bar Muscle Ups

10 Hang Snatches – 30/45

10 Cal Row

*9min Ca

 

 

20/03/2019

0-6min: Dynamic & Light Barbell Warm-Up

Strength (2min cycles)

6-18min: Front Squat – 6x3 (50%, 60%, 70%, 80%, 85%, 3RM)

18-28min: Shoulder Press – 5x3 (50%, 60%, 70%, 80%, 3RM)

28-32min: WOD Brief & Set-Up

32-45min: WOD – For Time:

Cash-In: 25 Thrusters – 30/45

4Rds of:

15 Deadlifts – 30/45

10 KB Swings – 16/24

Cash-Out: 25 Thrusters – 30/45

*13min Cap

45-50min: Post-WOD Recovery

Skill 1 (2min cycles)

50-60min: HSPU Practice

OR Handstand Hold Practice OR Handstand Walk Practice – 5 sets

Extra WOD – 7min AMRAP of:

20 Air Squats

10 KB Hang Snatches – 16/20 (5 each arm)

20 Double Unders

 

 

19/03/2019

0-6min: Dynamic & Light Barbell Warm-Up

Strength (2min cycles)

6-16min: OHS – 5x3  (50%, 60%, 70%, 80%, 3RM)

Option 1:

16-28min:  Squat Snatch from Knee / Floor Practice – 6x3 

Option 2:

*2min transition

Skill 1 (2min cycles)

18-28min: Rings Practice (Dips, Push Ups, Muscle Ups, Kipping Pull Ups, False Grip Pull Ups, Toes through Rings) – 5 sets

28-32min:  Bent Row  EMOM – 4x10

32-36min: WOD Brief & Set-Up

36-45min: WOD – 4RFT of:

5 Ring Muscle Ups (Scale to Ring Dips)

5 OHS – 35/50

10 Box Jump Overs – 50/60

*9min Cap 

45-50min: Post-WOD Recovery

Skill 1 (2min Cycles)

50-60min: Strict Pull Ups Practice Super Set with Double Unders Practice – 5 sets

Extra WOD – 4RFT of:

10 Front Squats – 35/50

10 STO – 35/50

10 Cal Bike

*12min Cap

 

 

18/03/2019

0-6min: Dynamic & Light Barbell Warm-Up

Strength (2min cycles)

6-16min: Back Squat – 5x3 (50%, 65%, 75%, 85%, 3RM)

16-24min: Bench Press  - 4x3  (50%, 65%, 80%, 3RM)

24-28min: One Arm Row EMOM – 4x8

16-21min: WOD Brief & Set-Up

21-45min: WOD – 19.4 (See Board Inside)

*12min Cap (2 heats - judge as per CrossFit competition)

45-50min: Post-WOD Recovery

Skill 1 (2min cycles)

50-60min:  Kipping Pull Ups/ Butterfly Pull Ups / Toes to Bar / Bar Muscle Ups / Rope Climb Practice – 5 sets

Extra WOD – 8min AMRAP of:

10 Burpee Box Jumps – 50/60

10 Pistols

10 Cal Row

 

 

16/03/2019

0-6min: Dynamic & Light Barbell Warm-Up

Strength (2min cycles)

6-18min: Power Clean - 6x2 (50%, 60%, 70%, 80%, 90% x 2 sets)

18-22min: WOD Brief & Set-Up

22-45min: WOD – – 4RFT in Pairs of:

50m Partner Carry

40 Box Jumps – 50/60

30 Hang Cleans – 30/45

20 Pull Ups

10 KB Hang Clean & Jerk – 20/32

5 Rope Climbs – 4.5m (sub each climb for 5 Burpees)

*23min Cap

45-50min: Post-WOD Recovery

Skill 1 (2min Cycles)

50-60min:  Rings Practice (Dips, Push Ups, Muscle Ups, Kipping Pull Ups, False Grip Pull Ups, Toes through Rings) – 5 sets

Extra WOD – 8min AMRAP of:

3/5 Ring Muscle Ups (Scale to Toes through Rings)

10 OH Lunges – 30/45

10 Cal Bike

 

 

15/03/2019

0-6min: Dynamic & Light Barbell Warm-Up

Strength (2min cycles)

6-18min: Front Squat – 6x3 (50%, 60%, 70%, 80%, 90% x 2 sets)

18-30min: Deadlift - 6x3 (50%, 60%, 70%, 80%, 90% x 2 sets)

30-34min: WOD Brief & Set-Up  

34-45min: WOD – 3 x 1min Max Rep Efforts of:

Thrusters – 35/50

Burpee Box Jump Overs – 50/60

Clean & Jerk – 35/50

*9min Rolling Clock

45-50min: Post-WOD Recovery

Skill 1 (2min cycles)

50-60min:  Kipping Pull Ups/ Butterfly Pull Ups / Toes to Bar / Bar Muscle Ups Practice – 5 sets

Extra WOD – 4RFT of:

10 DB Hang Snatches – 15/20 (5 each arm)

20 Cal Row

30 Double Unders

*11min Cap

 

 

14/03/2019

0-6min: Dynamic & Light Barbell Warm-Up

Strength (2min cycles)

6-16min: Push Jerk - 5x2 (50%, 60%, 70%, 80%, 90%)

16-20min: DB Reverse Fly EMOM – 4x10

20-25min: WOD Brief & Set-Up

25-45min: WOD – 20min AMRAP of:

20m Handstand Walk (Scale to Burpee Broad Jump)

20 Wall Balls

10 TTB

 

Run 200m

45-50min: Post-WOD Recovery

Skill 1 (2min cycles)

50-60min: HSPU Practice

OR Handstand Hold OR Handstand Walk Practice – 4 sets

Extra WOD – 8min AMRAP of:

10 Push Ups

8 Cal Bike

6 Double KB Clusters – 12/20

40m KB Farmer’s Carry – 12/20

 

 

13/03/2019

0-6min: Dynamic & Light Barbell Warm-Up

Strength (2min cycles)

Option 1:

6-16min: Squat Clean from Hang / Floor Practice – 5x3

Option 2:

Skill 1 (2min Cycles)

6-16min:   Rings Practice (Dips, Push Ups, Muscle Ups, Kipping Pull Ups, False Grip Pull Ups, Toes through Rings) – 5 sets

16-26min:    Bench Press - 5x5 (50%, 60%, 70%, 80%, 85%)

26-30min: Bent Row EMOM – 4x8

30-35min: WOD Brief & Set-Up

35-45min: WOD – ‘Elizabeth’

21-15-9 of:

Cleans – 42.5/60

Ring Dips

*10min Cap

45-50min: Post-WOD Recovery

Skill 2 (2min cycles)

50-60min: Strict Pull Ups Practice – 5 sets

Extra WOD – 3RFT of:

15 Sit Ups

10 HSPU

5 Hang Snatches - 42.5/60

 

 

12/03/2019

0-6min: Dynamic & Light Barbell Warm-Up

Strength (2min cycles)

6-18min: Back Squat – 6x5 (50%, 60%, 70%, 80%, 85% x 2 sets)

*2min transition

Skill 1 (2min cycles)

18-26min:  Kipping Pull Ups/ Butterfly Pull Ups / Toes to Bar / Bar Muscle Ups / Rope Climb Practice – 4 sets

28-33min: WOD Brief & Set-Up

33-45min: WOD – 12min EMOM of:

Even Minutes:

6 STO  – 40/60

Max Rep Double Unders

Odd Minutes:

8 Deadlifts – 40/60

Max Calorie Bike

*Must complete all base exercise for score to count*

45-50min: Post-WOD Recovery

Skill 1 (2min cycles)

50-60min:  Shoulder Press - 5x3 (50%, 60%, 70%, 80%, 90%) Super Set with Double Unders Practice – 5 sets

Extra WOD – 7min AMRAP of:

8 DB Cleans – 15/20

12 Cal Row

 

11/03/2019

0-6min: Dynamic & Light Barbell Warm-Up

Strength (2min cycles)

6-16min: OHS – 5x3 (50%, 60%, 70%, 80%, 90%)

16-22min: Squat Snatch from Knee – 3x2 (55%, 65%, 75%)

22-25min: WOD Brief & Set-Up

25-45min: WOD – 19.3 (10min Cap - See Board)

*Perform in two heats - judge as per CrossFit competition

45-50min: Post-WOD Recovery

50-60min: Squat Snatch – 5x2 (55%, 70%, 80%, 90% x 2 sets)

Extra WOD - 4RFT of:

5 Bar Muscle Ups (Scale to CTB Pull Ups)

10 Snatches – 30/45

15 Bar Facing Burpees

*10min Cap

 

 

09/03/2019

0-6min: Dynamic & Light Barbell Warm-Up

Strength (2min cycles)

6-18min: Power Clean & Split Jerk – 4x3, 2x2 (50%, 60%, 70%, 80%, 87.5% x 2 sets)

18-23min: WOD Brief & Set-Up

23-45min: WOD – 22min AMRAP in Pairs of:

10 Clean & Jerks – 40/75

15 Push Ups

20 Box Jumps – 50/60

25 Cal Row

30 Hang Snatches – 30/45 

45-50min: Post-WOD Recovery

Skill 1 (2min Cycles)

50-60min:   Rings Practice (Dips, Push Ups, Muscle Ups, Kipping Pull Ups, False Grip Pull Ups, Toes through Rings) – 5 sets

Extra WOD – 8min AMRAP of:

9 Cal Row

7 DB Thrusters – 15/20

5 Ring Dips

 

 

08/03/2019

0-6min: Dynamic & Light Barbell Warm-Up

Strength (2min cycles)

6-16min: Squat Clean – 4x3, 1x2 (50%, 60%, 70%, 80%, 87.5%)

16-24min: Deadlift – 4x4 (55%, 65%, 75%, 87.5%)

24-32min:  Shoulder Press – 4x4 (55%, 65%, 75%, 87.5%)

32-37min: WOD Brief & Set-Up

37-45min: WOD – 2RFT of:

10 Bar Facing Burpees

15 Hang Cleans – 35/52.5

20 Double KB Goblet Lunges – 12/20

*8min Cap

45-50min: Post-WOD Recovery

Skill 1 (2min Cycles)

50-60min:  Strict Pull Ups Practice – 5 sets

Extra WOD – 4RFT of:

10 STO – 35/52.5

10 Cal Bike

10 Cal Skii

*10min Cap

 

 

07/03/2019

0-6min: Dynamic & Light Barbell Warm-Up

Strength (2min cycles)

6-16min: Front Squat – 5x4 (50%, 60%, 70%, 80%, 87.5%)

16-21min: WOD Brief & Set-Up

21-45min: WOD – For Time:

Run 800m

100 Double Unders

75 Wall Balls – 6/9

50 Pull Ups

75 Wall Balls – 6/9

100 Double Unders

Run 800m

*24min Cap

45-50min: Post-WOD Recovery

Skill 1 (2min cycles)

50-60min: HSPU Practice

OR Handstand Hold Practice OR Handstand Walk Practice – 5 sets

Extra WOD – 3RFT of

10 KB Swings - 20/32

15 Box Jump Overs – 50/60

20 Cal Row

*9min Cap

 

 

06/03/2019

0-6min: Dynamic & Light Barbell Warm-Up

Strength (2min cycles)

6-16min: OHS – 5x4 (50%, 60%, 70%, 80%, 87.5%)

Option 1:

16-28min:  Squat Snatch from Knee / Floor Practice – 6x3

Option 2:

*2min transition

Skill 1 (2min cycles)

18-28min:  Kipping Pull Ups/ Butterfly Pull Ups / Toes to Bar / Bar Muscle Ups / Rope Climb Practice – 5 sets

28-33min: WOD Brief & Set-Up

33-45min: WOD – 1-4 of:

Ring Muscle Ups (Scale to Toes through Rings)

OHS – 50/75

5-10 of:

Deadlifts – 50/75

DB Hang Snatch – 15/20 (full rep count on each arm)

*12min Cap

45-50min: Post-WOD Recovery

50-60min: Bent Row – 5x8 Super Set with Double Unders Practice – 5 sets

Extra WOD – 7min AMRAP of:

2 Clusters – 50/75

8 Cal Bike

 

 

05/03/2019

0-6min: Dynamic & Light Barbell Warm-Up

Strength (2min cycles)

6-16min: Push Press – 5x4 (50%, 60%, 70%, 80%, 87.5%)

16-26min: Power Snatch – 4x3, 1x2 (50%, 60%, 70%, 80%, 87.5%)

26-31min: WOD Brief & Set-Up

31-45min: WOD – 3RFT

16 Sit Ups

14 HSPU

12 Burpee Box Jump Overs – 50/60

10 Snatches – 40/60

*14min Cap

45-50min: Post-WOD Recovery

Skill 1 (2min cycles)

50-60min:  Snatch Pull – 5x4 (87.5%)

Extra WOD – 3RFT of:

20 DB Snatches – 15/20

10 SDHP – 40/60

Row 500m

*7min Cap

 

 

04/03/2019

0-6min: Dynamic & Light Barbell Warm-Up

Strength (2min cycles)

6-18min: Back Squat – 6x5 (50%, 60%, 70%, 82.5% x 3 sets) Super Set with Bench Press - 6x5 (50%, 60%, 70%, 82.5% x 3 sets)

18-22min:  One Arm Row EMOM – 4x8

22-25min: WOD Brief & Set-Up

25-45min: WOD – 19.2

0-8min - 8min to complete:

25 Toes to Bar

50 Double Unders

15 Squat Cleans - 37.5/60

25 Toes to Bar

50 Double Unders

13 Squat Cleans - 52.5/85

8-12min - 4mins to complete: 

25 Toes to Bar

50 Double Unders

11 Squat Cleans - 65/102.5

12-16min - 4mins to complete:

25 Toes to Bar

50 Double Unders

9 Squat Cleans - 80/125

16-20min - 4mins to complete:

25 Toes to Bar

50 Double Unders

9 Squat Cleans - 80/125

*Judge as per CrossFit competition 

45-50min: Post-WOD Recovery

Skill 1 (2min cycles)

50-60min:    Kipping Pull Ups/ Butterfly Pull Ups / Toes to Bar / Bar Muscle Ups Practice Super Set with Pistols Practice – 5 sets

8min AMRAP of:

15m Handstand Walk (Scale to Bear Crawl)

10 Cal Bike

15 KB Swings - 16/24

 

 

02/03/2019

0-6min: Dynamic & Light Barbell Warm-Up

6-18min: Power Clean & Push Jerk - 6x3 (50%, 60%, 70%, 80%, 85% x 2 sets)

18-23min: WOD Brief & Set-Up

23-45min: WOD – For Time in Pairs:

200 Burpees

100 Clean & Jerks – 30/45

200m Partner Carry

- Cash-In each two minute cycle with 2 Rope Climbs- (Scale each Climb to 10 Sit Ups)

*22min Cap 

45-50min: Post-WOD Recovery

Skill 1 (2min cycles)

50-60min:  Rings Practice (Dips, Push Ups, Muscle Ups, Kipping Pull Ups, False Grip Pull Ups, Toes through Rings) – 5 sets

Extra WOD – 3RFT of:

5/10 Ring Muscle Ups (Scale to 10 Ring Push Ups)

15 Cal Bike

*10min Cap

 

 

01/03/2019

0-6min: Dynamic & Light Barbell Warm-Up

Strength (2min cycles)

6-16min: Front Squat – 5x4 (50%, 60%, 70%, 80%, 87.5%)

16-22min:  Shoulder Press - 4x4 (50%, 65%, 75%, 87.5%)

*2min transition

Skill 1 (2min cycles)

26-34min:  Kipping Pull Ups/ Butterfly Pull Ups / Toes to Bar / Bar Muscle Ups Practice  – 4 sets

32-38min: WOD Brief & Set-Up

38-45min: WOD – 1-7 of:

Bar Muscle Ups (Scale to CTB Pull Ups)

KB Hang Cleans – 16/24 (full rep count on each arm)

*7min Cap

45-50min: Post-WOD Recovery

50-60min: Clean Pull – 5x4 (87.5%)

Extra WOD – For Time:

2000m Row

*10min Cap