6/30/15 – Tuesday


CrossFit Heroism – CrossFit

Warm-up

15 Minutes

The CrossFit Warm-up (No Measure)

3 rounds of 10-15 reps of:
Samson Stretch (15-30 seconds)
Overhead Squat with PVC
Sit-ups
Back-extensions
Pull-ups
Dips

Skill

Go Over Standards/ Get ready for WOD.

WOD

35 Minutes

Metcon (Time)

10 Min AMRAP:

1 Round Of “Cindy”

3 Hang Power Snatch(115/75)(135/95)

*5 Min Rest*

21-15-9:

Power Clean(95/65)

Thrusters(95/65)

*5 Min Rest*

For Time:

30 DL(185/130)(225/155)

30 Cal Row

30 Burpees Over Bar

Recovery

10 Minutes

Recovery (No Measure)

Roll Out Legs – 10 Minutes

Posted in WOD

6/29/15 – Monday


CrossFit Heroism – CrossFit

Warm-up

15 Minutes

Dynamic Warmup (No Measure)

400M Run

2 Rounds

10 Knee Pulls

10 Quad Pulls

10 Lateral Lunges

10 Toe Pulls

10 Carioka

10 Scissor Kicks

Skill

25 Minutes

Back Squat (5-5-5-5-5)

Fifth week, add 5# to last successful 5×5. 3 Min rest/ sets.

WOD

15 Minutes

Metcon (Time)

3 Rounds For Time Of:

400M Run

30M Front Rack Lunge(95/65)

20 Push Press(95/65)

Recovery

10 Minutes

Recovery (No Measure)

Bar Smash Quads – 10 Minutes

Posted in WOD

6/26/15 – Friday

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Warmup

400M Run
3 Rounds
10 Thrusters
10 Squat Jumps
10 Hollow Rocks

Skill
Back Squat – 5×5

WOD
1 Mile Run, then
30 Thrusters(95/65)

Recovery
Mobilize What Hurts

Posted in WOD

6/25/15 – Thursday

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Warmup

500M Row
3 Rounds
10 Power Cleans
10 Front Squats
10 Press
10 T2B

WOD
6 Min AMRAP
3 Burpee Box Jumps(24/20)
3 C2B Pull-ups
*5 Minute Rest

9-6-3 reps of:
Power Cleans(135/95)
Front Squats(135/95)
Push Jerks(135/95)
*5 Minute Rest

20 Cal Row
20 T2B
400M Run
20 T2B
20 Cal Row

RX+ – (185/135)(MU)

Recovery
Mobilize What Hurts – 10 Minutes

Posted in WOD

6/24/2015 – Wednesday

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Warmup
400M Run
7 Minute AMRAP:
10 Burpees
10 V-ups
10 Press

Skill
Back Squat (5-5-5-5-5)
Add 5# to last successful 5×5. 90 sec rest if easy, 3 min rest if hard.

WOD
5 Rounds For Time Of:
15 WB (20/14)
15 Power Snatch (95/65)

Recovery
Bar Smash Quads

Posted in WOD

6/23/2015 – Tuesday

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Warmup
800M Run
3 Rounds
10 Box Step-ups
10 GHD Sit-ups
30 Sec HS Hold

Skill
12 Min EMOM Of:
6 HSPU (Even Minutes)
9 WB (20/14) (Odd Minutes)

WOD
For Time:
50 Pistols
20 Pull-ups
40 Pistols
20 Pull-ups
30 Pistols
20 Pull-ups
20 Pistols
20 Pull-ups
10 Pistols

Recovery
Roll Glutes/ Lats

Posted in WOD

6/22/2015 – Monday

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Warmup
3 rounds of 10-15 reps of:
Samson Stretch (15-30 seconds)
Overhead Squat with PVC
Sit-ups
Back-extensions
Pull-ups
Dips

Skill
Back Squat (5-5-5-5-5)
Fourth week, add 5# to last successful 5×5. 90 sec rest if easy, 3 min if hard.

WOD
Partner WOD
10 Min AMRAP Of:
Partner A: 30 Cal Row
Partner B: 20 DU/10 T2B
After partner A rows 30 cals, switch and take over where partner B is at.

Recovery
Bar Smash Forearms/ Stretch Core

Posted in WOD

6/19/2015 – Friday

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Warmup
400M Run
10 Minute AMRAP of:
“Cindy”
5 Pull-ups
10 Push-ups
15 Squats

Skill
Back Squat (5-5-5-5-5)
Add 5# to last successful 5×5. 90 sec rest if easy, 3 min if hard.

WOD
Tabata:
WBS (20/14)
Press (45/35)
Ball Slams (20/15)
V-ups

Recovery
Mobilize What Hurts

Posted in WOD

6/18/2015 – Thursday

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Warmup
BURGENER WARM-UP:
1. Down and “Finish”
2. Elbows High and Outside
3. Muscle Snatch
4. Snatch Lands at 2″, 4″, 6″
5. Snatch Drops

SKILL TRANSFER EXERCISES:
1. Snatch Push Press
2. Overhead Squat
3. Heaving Snatch Balance
4. Snatch Balance without a dip
5. Snatch Balance with a dip

Skill
Snatch (1RM)
Rest 2-3 minutes between attempts.

WOD
“Bangarang”
21 Power Snatch (95/65)
21 Burpees
21 Pull-ups
15 OHS (95/65)
15 Burpees
15 Pull-ups
9 Squat Snatch (95/65)
9 Burpee
9 Pull-ups

Recovery
Wall Quad Stretch

Posted in WOD

6/17/2015 – Wednesday

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Warmup
3 Min Jump Rope
6 Min AMRAP:
10 ABMAT Sit-ups
10 Broad Jumps
10 Jumping Lunges

Skill
Back Squat (5-5-5-5-5)
Add 5# to last successful 5×5. 90 sec rest if easy, 3 min rest if difficult.

WOD
“Annie Get Your Gun”
50 DU
50 Sit-ups
10 Pistols
40 DU
40 Sit-ups
8 Pistols
30 DU
30 Sit-ups
6 Pistols
20 DU
20 Sit-ups
4 Pistols
10 DU
10 Sit-ups
2 Pistols

RX+ -(25/15# Sit-ups)

(2:1 Singles)

Recovery
Roll Glutes

Posted in WOD