Tag Archive for: brooklyn strength and conditioning

WOD 6/12/15

8 Minutes of Shoulder/Hip/Back/Wrist/Rack/OH/Ankle Mobility A- WU- 3 Rounds of: 200M Run; Rest 1:1 + NFT- 15 Each 1 Arm K.B. Thruster (HBD)/15 Taters/15 Each K.B. Snatch -9 Minute Cap Notes: HBD= Heavy But Doable/ You determine the weight. B-…

WOD 5/18/15

8 Minutes of Shoulder/Wrist/Ankle/Hip Mobility A- WU- 3 Minutes Triple (Double) Unders Practice + NFT- 15 Each: PVC OHL/Snatch Balance/Duck Walk Forward/Backward/Prone Pass Through + 30 Seconds Each: Max Reps Banded Pull Apart/Hold German…

WOD 5/2/15

8 Minutes of Hip/Ankle/Back/Calf/Shoulder/Wrist Mobility A- Partner WU  (5/2/15)- 5 Minute AMRAP of: 15 Air Squat/20 Ab Mat Sit Up Notes: In teams of 2/Only 1 partner working at a time/Partner A will complete 1 Round as fast as possible…

WOD 4/19/15

8 Minutes of Shoulder/Hip Mobility A- WU- 2 Rounds of- 30 Seconds Each: HRPU/Strict Chin Up/Row Distance; 15 seconds to transition between movements or 2 Rounds of- 30 Seconds Each: HRPU/Ring Row/Row Distance; 15 seconds to transition between…

WOD 4/1/15

8 Minutes of Shoulder/Hip/Back/Wrist/Ankle Mobility A- WU- 200M Run @ 50-75% RPE + 3 RNFT of: 3 Wall Walk/12 Each Walking Lunge/15 Ball Slam (20/15) B- Power Clean + Jerk- 10 Minutes To A Challenging Triple C- Tambot= For Time: 10 Power…

WOD 3/27/15

8 Minutes of Shoulder/Hip/Ankle/Wrist Mobility A- WU- For Time: 500M Row + 20 WallBall Max Height (choose weight) B- Reebok CrossFit Open Sectionals WOD 15.5= For Time: 27 Calorie Row/27 Thruster (95/65)/21 Thruster/15 Calorie Row/15 Thruster/9…

WOD 3/12/15

8 Minutes of Shoulder/Hip/Back/Ankle/Wrist Mobility A- WU- 20 Each: Row Calories/PVC BTN Snatch Grip Thruster/OH Duck Walk Forward/OH Duck Walk Backward/Kang Squat/GHD Sit Up or WU- 20 Each: Row Calories/PVC BTN Snatch Grip Thruster/OH Duck…

WOD 2/14/15

8 Minutes of Back/Hip/Shoulder/Wrist/Ankle Mobility A- WU- 3 RNFT of: 10 Each: Kang Squat/BTN Thruster (75/45#)/Calorie Row or 3 RNFT of: 10 Each: Kang Squat/BTN Thruster (45/15#)/Calorie Row -7 Minute Cap B- 6 Minutes To WU Snatch 80%…

WOD 1/16/15

8 Minutes of Back/Hip/Shoulder/Wrist/Ankle Mobility A- WU- 2 Rounds of: 250M Row/5 Ring Row/10 D.B. Press (15/25x2)/15 Anchored Ab Mat Sit Up B- Jerk- 15 Minutes To A 5RM C- Pause Squat- 18 Minutes To A 10RM with a strict 2 second hold…

WOD 1/6/15

8 Minutes of Shoulder/Wrist/Hip/Back/Ankle Mobility A- WU- 3 Rounds of: 1 Minute Max Reps Double Unders; 30 Seconds Rest   -5 Minute Cap B- Power Clean + Power Jerk- 5 Minutes WU to (135/95#) or (95/65#) 3 Rounds of: 2 Minutes Max…

WOD 12/27/12

8 Minutes of Shoulder/Ankle/Wrist/Hip Mobility A- WU- 3 RFT of: 10 Burpee/25 Double Unders    -5 Minute Cap B- 1 Clean + 1 Front Squat + 1 Jerk- 8 Minutes to WU to 90% of Best Clean & Jerk + Every 2 Minutes For 6 Rounds: 1 Clean…

WOD 12/4/14

8 Minutes of Back/Wrist/Shoulder A- WU- For Time: 500M Row + 90 Seconds Max Reps: Ring Rows   -6 Minute Cap B- Halting Clean DeadLift (Upper Thigh)- 3/3/3@85% of best Clean   -10 Minute Cap C- Pendlay Row- 10 Minutes To a Heavy Single…

WOD 10/14/15

8 Minutes of Back/Shoulder/Hip/Wrist/Overhead Mobility A- WU- Tabata- 4 Rounds each alternating: Push Up/Ring Row B- 5 Minutes To WU- Power Jerk + Pull Ups + 21/15/9 RFT of: Jerk (135/95)/Strict Pull Up   -12 Minute Cap C- Pendlay…

WOD 10/12/14

8 Minutes of Shoulder/Hip/Back/Ankle Mobility A- WU- 2 RNFT of: 45 Seconds Max Reps: Double Unders/Ring Row/Push Up   -6 Minute Cap B- Bench Press- 15 Minutes To A Challenging Double + 2/2@ 95/90%% -20 Minute Cap C- Axle Pendlay Row-…

WOD 10/7/14

8 Minutes of Shoulder/Wrist/OH/Back/Rack Mobility A- WU- 15/12/9 RFT of: Ring Dip/Push Up/Row Calories -6 Minute Cap B- Power Clean + 2 Power Jerk- 10 Minutes To A Challenging Single + 1/1@95% + 1/1@90% -15 Minute Cap C- EMOM for 15…

WOD 8/27/14

8 Minutes of Hip/Back/Ankle Mobility A- 200M Run + 20 Goblet Squat /20 USA K.B. Swing (24/16Kg) - 6 Minute Cap B- Power Snatch- 15 Minutes To A Challenging Double C- Squat- 5 @82.5% of 8/15/14   -10 Minute Cap D- 2 Rounds of: 1K…

WOD 7/10/14

8 Minutes of Shoulder/Hip/Back Mobility A- WU- For Time: 400M Run B- Angie= For Time: 100 Pull-ups/100 Push-ups/100 Sit-ups/100 Squats Notes: Complete all reps of each exercise before moving to the next. C- For Time: 1k Row D-…

WOD 5/10/14

8 Minutes of Hip/Back/Shoulder Mobility A- WU- 1K Row @ 24 SPM + 3 RNFT of 10 Each:  Ring Row/Diamond Push Up/T2B/GHD Hip Extension   -10 Minute Cap B- Squat Clean Thruster- 8-10 Minutes To A Challenging Single C- Alternating Ladder…

WOD 2/13/14

8 Minutes of Shlulder/Wrist/Pec/Lat/Thoracic Mobility A- WU- 400M Run @90% RPE + NFT- 3 Rounds of 5 each: Pseudo Planche (fingers pointed towards toes)/Diamond/Wide Push Up   -5 Minute Cap + Accumulate 30 Seconds in German Hang   -2 Minute…

WOD 2/6/14

8 Minutes of Shoulder/Wrist/OH/Thoracic Mobility A- WU- 3 Rounds of: Row 1 Min Max Calories;1 Minute Rest after each round + 3 Rounds of: 30/30 Wall Facing Handstand Shoulder Taps (30 seconds shoulder taps;30 Seconds rest x's 3 rounds) B-…

WOD 1/28/14

8 Minutes of Shoulder/Wrist/Thoracic/Ankle/OH Mobility A- WU- 2 Rounds of 30 Seconds Each: Laps/High Knees/Inch Worm/Bear Crawl/Burpee B- Thruster- 10 Minutes To A Heavy Double C- Power Jerk- 5 Minutes WU to 80% + 2 EMOM for 7 Minutes…