Archive for WOD – Page 2

May 13, 2020

WOD: 052013

Warm-up
Warm-up:
2-3 Sets
30 Second Front Plank
20 Jumping Jacks
10 Glute Bridges
5 Inchworm to Push-up

Single Dumbbell Warmup
Performed With Light Dumbbell:
10 Goblet Squats
10 Romanian Deadlifts (Each Side)
10 Single Arm Russian Swings
10 Strict Press (Each Side)
10 Goblet Squats

Metcon (4 Rounds for reps)
Home CT WOD:
On the 5:00 x 2 Rounds:
21 Over-and-Back Dumbbell Hops
12 Dumbbell Thrusters (50’s/35’s)
21 Over-and-Back Dumbbell Hops
9 Dumbbell Clean and Jerks (50’s/35’s)
21 Over-and-Back Dumbbell Hops
6 Devils Press (50’s/35’s)

On the 5:00 x 2 Rounds:
21 Over-and-Back Dumbbell Hops
6 Devils Press (50’s/35’s)
21 Over-and-Back Dumbbell Hops
9 Dumbbell Clean and Jerks (50’s/35’s)
21 Over-and-Back Dumbbell Hops
12 Dumbbell Thrusters (50’s/35’s)
*Check email for video on movement standards

Metcon
Overtime: Body Armor
Alternating Double Tabata x 4 Rounds:
A) 40 Seconds Flutter Kicks, 20 Seconds Rest
B) 40 Seconds Hollow Rocks, 20 Seconds Rest

May 12, 2020

WOD: 052012

Warm-up
WARM-UP:
6 minutes for quality:
100 m run or (30 sec. shuttles easy)
10 single DB RDL (5 each side)
20 single DB bent rows (10 each side)
Metcon (Time)
Home WOD:
5 RFT
400 m run
21 Russian KB/DB Swings
9 Strict Pull-ups
*watch video in email for details and substitutions
Metcon (Time)
Original CT WOD:
"Heldum"
400 m run
21 C2B Pull-ups
9 bar-facing burpees
400 m run
18 C2B Pull-ups
9 bar-facing burpees
400 m run
15 C2B Pull-ups
9 bar-facing burpees
400 m run
12 C2B Pull-ups
9 bar-facing burpees
400 m run
9 C2B Pull-ups
9 bar-faacing burpees

May 11, 2020

WOD: 052011

Warm-up
Warm-up:
3 Sets
30 Seconds Single Unders
30 Seconds Active Samson
30 Seconds Push-up to Down Dog
30 Seconds Slow Air Squats to Medicine Ball
Metcon (AMRAP – Rounds and Reps)
Home WOD:
AMRAP 15:
20 Single Dumbbell Alternating Power Snatches
40 Double Unders
20 Single Dumbbell Overhead Reverse Lunges
40 Double Unders
Metcon (Time)
Original CT WOD:
For Time (15 Minute Cap):
21 Clean and Jerks (155/105)
100 Double Unders
21 Clean and Jerks (155/105)

On the Minute: 7 Wallballs (20/14)

May 9, 2020

WOD: 052009

Metcon (Time)
WOD:
"Ahmaud"
Run/Walk 2.23 miles

This workout is in honor and memory of Ahmaud Arbery, a 25 year old who was out on a simple jog when he was gunned down because of his race. Today at CrossFit Haywood we will join thousand of others who have completed this workout in remembrance of Ahmaud and others who have tragically been murdered in these sinful and disgusting hate crimes! Our Prayers and thoughts go out to his family and friends! Use the hashtag #irunwithmaud #ahmaudarbery

May 8, 2020

WOD: 052008

Warm-up
Warm-up
8 Rounds
20 Seconds Spiderman + Reach
10 Seconds Mountain Climbers

8 Rounds
20 Seconds Single Unders
10 Seconds Air Squats

“Bubbles” (AMRAP – Rounds and Reps)
Home WOD:
AMRAP 12:
10 Burpees
25 Double Unders
Tempo Back Squats (Weight)
On the 1:30 x 5 Sets:
1 Tempo Back Squat (5s Down, 5s Up)
1 Back Squat

Set 1: 55% 1RM Back Squat
Set 2: 60% 1RM Back Squat
Sets 3-5: 65% 1RM Back Squat

May 7, 2020

WOD: 052007

Warm-up
Warm-up:
50-40-30-20-10:
Seconds Jumping Jacks
Seconds Sit-ups
Seconds Pausing Air Squats (1s Bottom)
Seconds Push-up to Down Dog

1 -2 strict pull-ups
1-2 reverse burpees
1-2 hollow rocks

Metcon (AMRAP – Rounds and Reps)
Home WOD:
"Beach Season"
AMRAP 15:
3 Strict Pull-ups
3 Reverse Burpees
3 Hollow Rocks
6 Strict Pull-ups
6 Reverse Burpees
6 Hollow Rocks

Add (3) Reps Per Round

score is round that you fully completed + reps that you completed on the last round

May 6, 2020

WOD: 052006

Warm-up
W3 Sets
30 Seconds Single Unders
30 Seconds Active Samson
30 Seconds Slow Air Squats

Dumbbell Warmup
Each Side With Light Weight:
10 Deadlifts (Outside of Legs)
10 Hang Clean + Strict Press
10 Front Squats
10 Step Back Lunges

Metcon (AMRAP – Rounds and Reps)
Home WOD: "Macho Taco"
5 Rounds x AMRAP 3:
60 Double Unders
20 Jumping Lunges
Max Rounds of Dumbbell "Macho Man" (50’s/35’s)

Rest 1 Minute Between Rounds
**1 Round of Double Dumbbell "Macho Man":
3 Power Cleans
3 Front Squats
3 Shoulder to Overhead

*Substitutions:
Single Dumbbell "Macho Man" (3 Reps Each Side)
Barbell "Macho Man"
Odd Object "Macho Man"
Kettlebell "Macho Man" (Russian Swings-Goblet Squats-Full Swings)
Medicine Ball "Macho Man" (5 Slams + 5 Squat Cleans)

May 5, 2020

WOD: 052005

Warm-up
Warm-up:
30 Seconds Active Spidermans
30 Seconds Shuttle Runs
30 Seconds Mountain Climbers
30 Seconds Shuttle Runs
30 Seconds Frog Hops
30 Seconds Shuttle Runs
30 Seconds Push-up to Down Dog
30 Seconds Shuttle Runs
30 Seconds Air Squats
30 Seconds Shuttle Runs
30 Seconds Slow Burpees

Metcon (Time)
Home WOD:
For Time:
400 Meter Run
then…
9-12-15:
Double Dumbbell Deadlifts
Lateral Dumbbell Burpees
then…
800 Meter Run
then…
15-12-9:
Double Dumbbell Deadlifts
Lateral Dumbbell Burpees
then…
400 Meter Run
Metcon (Time)
Original CT WOD:
For Time:
400 Meter Run
then…
9-12-15:
Deadlfts (205/145)
Lateral Barbell Burpees
then…
800 Meter Run
then…
15-12-9:
Deadlfts (205/145)
Lateral Barbell Burpees
then…
400 Meter Run

May 4, 2020

WOD: 052004

Warm-up
Warm-Up
5-4-3-2-1:
Inchworm to Push-ups
After Each Set:
30 Second Hollow Hold
30 Seconds Over and Back Dumbbell Hops
30 Seconds Goblet Squats (Light Weight)
Metcon (Time)
Home WOD:
21-15-9:
Double Dumbbell Thrusters
Strict Pull-ups
Metcon (Time)
Original CT WOD:
3 Rounds:
21/15 Calorie Row
15 Chest to Bar Pull-ups

Directly Into…

3 Rounds:
21 Kettlebell Swings (53/35)
15 Thrusters (95/65)

May 2, 2020

WOD: 052002

Metcon (Time)
Saturday Outside WOD:
For Time:
3 Mile Run

Every 3 Minutes:
9 Burpees + 21 Air Squats

Visit Us On FacebookVisit Us On TwitterVisit Us On YoutubeVisit Us On Pinterest