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…