Archive for WOD

May 27, 2020

WOD: 052027

Warm-up
Warm-up
30 Seconds Single Unders
30 Seconds Lateral Squats
30 Seconds Active Spidermans

30 Seconds Single Unders
30 Seconds Slow Air Squats
30 Seconds Mountain Climbers

30 Seconds Single Unders
30 Seconds Air Squats
30 Seconds Frog Hops

30 Seconds Single Unders
30 Seconds Goblet Squats
30 Seconds Slow Burpees

Practice Round
1 Round
With Lighter Weight:
25 Double Unders
5 Lateral Dumbbell Burpees
4 Dumbbell Front Squats
3 Dumbbell Thrusters
2 Dumbbell Clusters

Metcon (AMRAP – Rounds and Reps)
AMRAP 5:
Buy-In: 100 Double Unders
Into Max Rounds:
6 Lateral Dumbbell Burpees
12 Dumbbell Front Squats

Rest 5 Minutes

AMRAP 5:
Buy-In: 100 Double Unders
Into Max Rounds:
6 Lateral Dumbbell Burpees
9 Dumbbell Thrusters

Rest 5 Minutes

AMRAP 5:
Buy-In: 100 Double Unders
Into Max Rounds:
6 Lateral Dumbbell Burpees
6 Dumbbell Clusters

Overtime (Weight)
4 Giant Sets:
30 Seconds Max Single Dumbbell Overhead Tricep Extensions
30 Seconds Max Double Dumbbell Russian Swings
30 Seconds Max Banded Pull Aparts

Rest 1:30 Between Sets

May 26, 2020

WOD: 052026

Warm-up
Warm-up
3 Rounds:
30 Seconds Active Samson
30 Seconds Pigeon Pose (Each Side)
30 Seconds Active Divebombers
30 Seconds Double Dumbbell Romanian Deadlifts

PRACTICE ROUND
With Workout Weight:
20 Seconds Double Dumbbell Deadlifts
10 Seconds Rest
20 Seconds Sit-ups
10 Seconds Rest

Metcon (AMRAP – Reps)
16 Rounds:
20 Seconds Double Dumbbell Deadlifts
10 Seconds Rest
20 Seconds AbMat Sit-ups
10 Seconds Rest
Overtime (Max reps)
4 Giant Sets:
15 Single Leg Glute Bridges (Left)
15 Single Leg Glute Bridges (Right)
15 Weighted Glute Bridges
15 Glute Bridges

Rest 1 Minute Between Sets

May 25, 2020

WOD: 052025

Warm-up
Warm-up:
200 Meter Run
*2 Rounds:
30 Seconds Inchworm to Push-ups
30 Seconds Active Spidermans
30 Seconds Russian Baby Makers
then…
200 Meter Run
*2 Rounds:
30 Seconds Pausing Air Squats (3 Seconds in Bottom)
30 Seconds Dead Hang From Pull-up Bar
30 Seconds Front Plank to Push-up Plank
then…
200 Meter Run
2 Rounds:
3 Strict Pull-ups
6 Push-ups
9 Air Squats
Murph (Time)
For Time:
1-Mile Run
100 Pull-ups
200 Push-ups
300 Air Squats
1-Mile Run
If you have a 20# vest or body armor, wear it.
In honor of Navy Lieutenant Michael Murphy, 29, of Patchogue, NY, who was killed in Afghanistan June 28th, 2005.

May 23, 2020

WOD: 052023

Warm-up
Warm-up:
30 Seconds Each
Single Unders
Active Spidermans
Single Unders
Active Samson
Single Unders
Mountain Climbers
Single Unders
Reverse Lunges
Single Unders
Frog Hops
Single Unders
Slow Burpees
Metcon (Time)
Home WOD:
3 Rounds:
40 Single Dumbbell Step-Back Lunges
30 Single Dumbbell Alternating Power Snatches
20 Burpees
***On the Minute: 20 Double Unders
Overtime: (Weight)
For Time:
50 "Child Makers"

1 "Child Maker":
1 Push-up
1 Dumbbell Row (Left)
1 Dumbbell Row (Right)
1 Dumbbell Deadlift

May 22, 2020

WOD: 052022

Warm-up
Warm-up
7 Minutes For Quality
Performed with Light Dumbbell
100 Meter Run
10 Single Dumbbell Rows (Each Side)
10 Single Dumbbell Strict Press (Each Side)
10 Single Dumbbell Deadlifts (Each Side)
Metcon (AMRAP – Rounds and Reps)
Home CT WOD:
AMRAP 20:
200 Meter Run
5 Strict Pull-ups
10 Double Dumbbell Push Presses
15 Double Dumbbell Deadlifts
Metcon (AMRAP – Rounds and Reps)
Original CT WOD: w/ Barbbell
AMRAP 20:
200 Meter Run
5 Strict Pull-ups
10 Push Presses (95/65)
15 Deadlifts (95/65)
Overtime: Core (Max reps)
Accumulate 3 Minutes in a Weighted Hollow Hold

Every Break: 30 Second Arch Hold

May 19, 2020

WOD: 052019

Warm-up
Warm-up:
High Knee Karaoke
Over the Hurdle
Knee to Chest
Cradle Stretch
Walking Samson
Lunge & Twist (Over Front Leg)
Toe Touches
High Knees
Butt Kickers
Straight Leg Hops
Side Shuffles
Side Shuffle with Jumping Jacks
Toes Out Walk
Toes In Walk
Heel Walk
Toe Walk
Outside Foot Walk
Inside Foot Walk
Fast Feet
Metcon (Time)
Home WOD:
1 Round:
160 Double Unders
800 Meter Run
40 Burpees

2 Rounds:
80 Double Unders
400 Meter Run
20 Burpees

3 Rounds:
40 Double Unders
200 Meter Run
10 Burpees

Overtime: Core (Max reps)
8 Rounds:
20 Seconds Max Sit-ups
10 Seconds Hollow Hold
20 Seconds Max Glute Bridges
10 Seconds Glute Bridge Hold

May 18, 2020

WOD: 052018

Warm-up
Warm-up:
6 Minutes For Quality
3 Inchworms
6 Russian Baby Makers
9 Double Dumbbell Romanian Deadlifts
Metcon (AMRAP – Rounds and Reps)
Home WOD:
AMRAP 12:
50 Air Squats
7 Strict Pull-ups
10 Double Dumbbell Power Cleans
Nasty Girls (Time)
3 Rounds for time of:
50 Air Squats
7 Muscle-ups
10 Hang Power Cleans, 135# / 95#
Metcon
Overtime: "Body Armor"
On the 1:30 x 6 Sets:
Weighted Split Squat Complex
Unweighted Split Squat Complex

1 Split Squat Complex:
7 Bottom Range Split Squats
7 Top Range Split Squats
7 Full Range Split Squats

May 16, 2020

WOD: 052016

Warm-up
Warm-up:
Running Line Drills
High Knee Karaoke
Over the Hurdle
Knee to Chest
Cradle Stretch
Walking Samson
Lunge & Twist (Over Front Leg)
Toe Touches
High Knees
Butt Kickers
Straight Leg Hops
Side Shuffles
Side Shuffle with Jumping Jacks
Toes Out Walk
Toes In Walk
Heel Walk
Toe Walk
Outside Foot Walk
Inside Foot Walk
Fast Feet
Metcon (3 Rounds for reps)
Home WOD:
On the 0: 1 Mile Run
On the 10: 100 Burpees
On the 20: 1 Mile Run

May 15, 2020

WOD: 052015

Warm-up
Warm-up:
4 minutes for Quality
20 Single Unders
5 Push-up to Down Dog
20 Single Unders
10 Slow Wall Squats

DB Warm-up:
Light DB
10 DB Deadlifts
10 DB Hang Power Clean
10 DB Front Squat
then…
1 round (WOD Weight)
5 DB Power Cleans
10 Double unders
5 DB Front Squat
10 Double unders

Metcon (Time)
Home WOD:
21-15-9:
Dumbbell Power Cleans
50 Double Unders After Each Round

Directly Into…

21-15-9:
Dumbbell Front Squats
50 Double Unders After Each Round

Metcon (Time)
Original CT WOD:
21-15-9:
Power Cleans (135/95)
50 Double Unders After Each Round

Directly Into…

21-15-9:
Front Squats (135/95)
50 Double Unders After Each Round

May 14, 2020

WOD: 042014

Warm-up
Warm-up:
3 Sets
1 Minute Active Spidermans
1 Minute Side Plank (30 Second Each Side)
1 Minute Wall Sit

Using the wall as back support, sit in a position just below parallel
The hips and shins should both be at 90 degrees

Metcon (Time)
Home CT WOD:
For Time:
100 Air Squats, 100 Meter Farmers Carry
50 Sit-ups, 100 Meter Farmers Carry
80 Air Squats, 100 Meter Farmers Carry
40 Sit-ups, 100 Meter Farmers Carry
60 Air Squats, 100 Meter Farmers Carry
30 Sit-ups, 100 Meter Farmers Carry
40 Air Squats, 100 Meter Farmers Carry
20 Sit-ups, 100 Meter Farmers Carry
20 Air Squats, 100 Meter Farmers Carry
10 Sit-ups, 100 Meter Farmers Carry

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