Tag Archive for: bsc

WOD 4/13/15

8 Minutes of Shoulder/Wrist/Back/Hip/Ankle Mobility A- WU- 2 RNFT- 15 OHS (45/35)/10 Hang Snatch (pos 1)/30 Seconds Triple Unders Practice or 2 RNFT- 15 PVC OHS/10 PVC Hang Snatch (pos 1)/30 Seconds Double Unders Practice B- Hang Snatch…

WOD 4/12/15

8 Minutes of Shoulder/Wrist/OH Mobility A- WU- 3 Rounds of 30 Seconds each: Max Reps Double Unders/ WallWalks/ D.B. Renegade Row (45/25X2) or 3 Rounds of 30 Seconds each: Practice Double Unders/ Max Reps WallWalks/ Ring Rows B- Press-…

WOD 4/11/15

8 Minutes of Hip/Back/Ankle/Shoulder/Wrist Mobility A-WU- 3 Rounds of: 400M Run; 1:1 Rest To Work Ratio B- Partner WOD (4/11/15)= 4 RFT (2 Rounds Each) of: 500M Row/50 Double Unders/40 Air Squat/30 AbMat Sit Up or Partner WOD 4/11/15=…

WOD 4/10/15

8 Minutes of Hip/Back/Ankle/Shoulder Mobility A- WU- 3 Minutes Row @ 75% RPE + 30 Seconds Each: Jog/BearCrawl/CrabWalk/Kneeling Jumps/Push Up/Air Squat/Burpees/Tuck Up/Superman or 3 Minutes Row @ 75% RPE + 30 Seconds Each: Jog/BearCrawl/CrabWalk/Tuck…

WOD 4/8/15

8 Minutes of Shoulder/Hip/Back/Wrist/Ankle Mobility A- WU- 200M Run + 3 RNFT of: 5 WallBall (20/14- Max Height)/3 Strict Pull Up/1 WallWalk or 200M Run + 3 RNFT of: 5 WallBall (16/12#- Max Height)/5 Ring Row/3 Inch Worm B- Power Jerk-…

WOD 3/22/15

8 Minutes of Hip/Back/Ankle/Rack Mobility A- WU- 2 RNFT of: 5 Burpee/5 Standing BroadJump/5 Tuck Jump/5 Kneeling Jump + 90 Seconds Max Reps USSR K.B. Swing (2/1.5 Pood) or 2 RNFT of: 5 Burpee/5 Standing BroadJump/5 Squat Jump/5 Kneeling…

WOD 3/20/15

5 Minutes of Shoulder/Hip/Back Mobility A- WU- For Time: 500M Row B- Reebok CrossFit Open Sectionals WOD 15.4= 8 Minute AMRAP of: Ascending Ladder of- 3 HSPU/3 Clean (185/125)/6 HSPU/3 Clean/9 HSPU/3 Clean/12 HSPU/6 Clean/15 HSPU/6 Clean/18…

WOD 3/14/15

8 Minutes of Shoulder/Hip/Back/Ankle/Wrist Mobility A- WU- For Time: 400M Run/250M Row/400M Run/250M Row B- 10 Minutes To WU- SDHP/WallBall/Box Jump/Push Press/Row + Fight Gone Bad= Three rounds of: 1 Minute Max Reps Each: Wallball (20-10'/14-9')/ Sumo…

WOD 3/13/15

5 Minutes of Shoulder/Hip/Back Mobility A- WU- For Time: 500M Row B- Open Sectionals WOD 15.3= Complete as many rounds and reps as possible in 14 minutes of: 7 muscle-ups/ 50 wall-ball shots, 20-lb. ball to 10 feet/ 100 double-unders or Reebok…

WOD 3/6/15

8 Minutes of Shoulder/Wrist/OH/Back/Hip Mobility A- WU- For Time 500M Row B- Reebok CrossFit Open Sectionals WOD 15.2 (14.2 Redux)= Every 3 minutes for as long as possible complete:  From 0:00-3:00 2 rounds of: 10 overhead squats…

WOD 2/25/15

8 Minutes of Back/Shoulder/Hip Mobility A- WU- 2 RNFT: 2 WallWalk/10 Each OH Walking Lunge (45/25)/30 Seconds Max Reps Double Unders/15 GHD Back Extension or 2 RNFT: 5 InchWorm/10 Each OH Walking Lunge (35/15)/30 Seconds Double Unders Practice/15…

WOD 2/18/15

8 Minutes of Rack/Hip/Back/Wrist/Ankle Mobility A- WU- 6 Minute AMRAP of: 5 WallBall Max Height/20 Sec L Hang/30 Seconds Max Reps Double Unders or  6 Minute AMRAP of: 5 WallBall Max Height/20 Seconds Tuck Hang/30 Seconds Max Reps Single…

WOD 2/12/15

8 Minutes of Back/Shoulder/Hip/Ankle Mobility A- WU-  3 RNFT of: 200M Row/2 WallWalk/15 USSR K.B. Swing (2/1.5 Pood) - 6 Minute or  3 RNFT of: 5 Inch Worm/15 K.B. DeadLift (24/16Kg)/200M Row - 6 Minute Cap B- 4 Minutes Max Reps: Strict…

WOD 2/9/15

8 Minutes of Shoulder/Back/Hip Mobility A- WU- 3 Minute Row @50-75% RPE + 30 HRPU or 30 HRPU + 3 Minute Row @ 50-75% RPE   -5 Minute Cap B- Push Press- 12 Minutes To A 10 Rep Max C- Bench Press- 3 Minutes WU to 60% of 2/1/15 + 3 Every…

WOD 1/30/15

Workout of the Day A- 3 Minutes of Max Reps Double Unders + 3 RNFT of: 10 Each Kang Squat/BTN Thruster/Power Snatch (75/55) or WU- Double Unders- 3 Minutes of Practice + 3 RNFT of: 10 Each Kang Squat/BTN Thruster/Power Snatch (45/15)   -6…

WOD 1/27/15

8 Minutes of Shoulder/Hip/Back/Wrist/Ankle Mobility A- WU- 2 Rounds of: 30 Seconds Jingle Jangles/30 Seconds Max Reps BallSlam (20/15#); 30 Seconds Rest   -5 Minute Cap B- Snatch- 18 Minutes To A Challenging Single C- 2 Rounds of-…

WOD 1/26/14

8 Minutes of Shoulder/Hip/Back/Ankle/Rack Mobility A- WU- For Time: 200M Run/20 K.B. Front Squat (20/12Kgx2)/250M Row/10 WallBall (20-10'/14-9') or 200M Run/20 D.B. Front Squat (25/15#x2)/250M Row/10 WallBall (14-10'/12-9')   - 8 Minute…

WOD 1/23/15

8 Minutes of Hip/Back/Ankle/Shoulder Mobility A- Tabata- Double Unders B- Clean & Jerk- 15 Minutes To A Challenging Single C- Squat- 8 Minutes To 83% + 3 Every 2 Minutes @ 83% of 12/15/14 For 5 Rounds - 20 Minute Cap D- Tabata-…

WOD 1/22/15

8 Minutes of Shoulder/Hip/Back/Ankle/Wrist Mobility A- WU- 2 RNFT of: 10 WallBall (20-10'/14-9')/10 Double Unders/10 Calorie Row or 2 RNFT of: 10 WallBall (14-10'/12-9')/30 Seconds Double Unders Practice/10 Calorie Row  -5 Minute Cap B-…

WOD 1/15/15

8 Minutes of Ankle/Hip/Back/OH/Wrist Mobility A- WU- 3 RNFT of: 12 USSR K.B. Swing (2/1.5 Pood)/12 T2B/12 Push Up/12 PVC OHS -7 Minute Cap B- 1 Snatch + 2 OHS- 15 Minutes To A Max For The Complex + 1+2@95/90% of Above -20 Minute Cap C-…

WOD 1/8/15

8 Minutes of Shoulder/Wrist/OH/Hip/Back/Ankle Mobility A- WU- 1 Minute: Max Reps Double Unders + 3 RNFT of: 7 Each Thruster/OHS/Pull Up/Push Up   -5 Minute Cap B- Muscle Snatch- 12 Minutes To A Challenging Single C- Every 2 Minutes…
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