TEAM WOD

GM WOD – SATURDAY TEAM WOD 22.01.22 “MAGENTA”

MOBILITY & WARM UP
600mt run jog

then:

On a 8:00 clock:
3 Rounds of :30 of Each:
Soldiers Kicks
Knee Hug-to-Chest
Side Shuffle
Crossover
High Knees
Butt Kickers

SKILLS & SPECIFIC WARM UP

3 Sets:
5 Synchro Box Step-ups
5 Synchro Burpees
50m Row / Partner

CONDITIONING

“MAGENTA”

Buy in 50 Partner Medball-Toss Sit-ups #9/6

Then:

2 ROUNDS FOR TIME
40 Synchro Box Step-ups #60/50
30 Synchro Burpees
2k Row

Time Cap 30′

TEAM OF THREE OPTION
• All three athletes perform the synchro options together.
• Team of three will increase the row to 2400m and split the row into
100-200m increments.

WGM WOD – SATURDAY TEAM WOD 08.01.22 “CIAO CIAO 2021; WELCOME 2022!”

MOBILITY & WARM UP
600mt run jog

then:

On a 8:00 clock:
5 leg swings/side
10 shoulder taps in the plank position
5 toe touch + jump
5 handstand kick-ups or kick-up attempts
5 sit-ups

Then:

10 sets
5 burpees over partner

SKILLS & SPECIFIC WARM UP

Deadlift

CONDITIONING

“CIAO CIAO 2021; WELCOME 2022!”

31min Partner AMRAP

0:00-16:00

“CIAO CIAO 2021”

12 Deadlifts #1,2 BW

20 Syncro T2B

21 Cal. Assault Bike

16:00-31:00

“WELCOME 2022”

20 Dual DB Man Makers #2×22/15kg

22 Cal. Row

*Split reps however desired

MGW WOD – SATURDAY TEAM WOD 18.12.21 “MOD. ANNA”

MOBILITY & WARM UP
2 Round not for time:
200 Mt Run
10 Hollow Body Rocks
10 Superman
5 Inchworms
5 Good Mornings+5 Elbow Rotation+5 Shoulder Press+5 Front Squats+5 Stiff Legged Deadlifts
5 Slow Wall Squats

CONDITIONING

“MOD. ANNA”

For Time:

For Time (with a Partner)
2K Row
90 Box Jump Overs #60/50
80 Kettlebell Swings (24/16 kg)
70 Burpees
60 Wall Ball Shots (9/6 kg)
50 Plate Overhead Lunges (15/10 kg)
40 Toes-to-Bars
30 Kettlebell Snatches (24/16 kg)
20 Pull-Ups
2K Row

MGW WOD – SATURDAY TEAM WOD 11.12.21 “MENTANA TEAM SERIES”

CONDITIONING

“MENTANA TEAM SERIES”

For Time:

1000 meter Row
40 Dumbbell Deadlifts #2×22.5/15
1000 meter Ski
40 Dumbbell Shoulder-to-Overheads #2×22.5/15
2000 meter Bike Erg
40 Dumbbell Squats #2×22.5/15
2000 meter Bike Erg
40 Dumbbell Shoulder-to-Overheads #2×22.5/15
1000 meter Ski
40 Dumbbell Deadlifts #2×22.5/15
1000 meter Rows

WGM WOD – SATURDAY TEAM WOD 20.11.21 “SŁOWIK”

MOBILITY & WARM UP
400-300-200-100 Meter Run
After each set:
10 Hollow Body Rocks
10 Superman
5 Inchworms
5 Good Mornings+5 Elbow Rotation+5 Shoulder Press+5 Front Squats+5 Stiff Legged Deadlifts
5 Slow Wall Squats

CONDITIONING

“SŁOWIK”

AMRAP (with a Partner) in 26 minutes

26 Sand Bag Shoulder-to-Shoulder #30/20 / Toes-to-Bars

2,500 meter Row

20 Sand Bag Bear Hug Squats #30/20 / Pull-Ups

80 Burpees Over Odd Object (shared)

Wear a Weight Vest #9/6

On a 26-minute clock, perform as many rounds and repetitions as possible (AMRAP) of the prescribed work in the order written. One round consists of Partner A working on the 26 Odd Object Shoulder-to-Shoulder while Partner B works on the 26 Toes-to-Bars (switch as necessary). Then perform the 2,500 meter Row together. Then Partner A works on 20 Odd Object Squats while Partner B works on 20 Pull-Ups (switch as necessary). Finally, 80 Burpees Over Object (split between partners, one working at a time).

MW WOD – SATURDAY TEAM WOD 06.11.21 “CIP’N DALE”

MOBILITY & WARM UP
5-4-3-2-1 Spiderman & Reach each side
5-4-3-2-1 Walkout
Each Rounds
30 Cal Bike/250 mt Row / 200 Run
Then
3 Rounds Not For time
10 Scap Retraction
10 KB Halo x side
15 Sit Ups
5 Empty BB Good Mornings
5 Empty BBShoulder Rotation
5 Empty BB Shoulder Press
5 Empty BB Front Squats

MOBILITY & SKILLS
Clean Warm Up – Push Jerk

CONDITIONING
“CIP’N DALE”
AMRAP (with a Partner) in 30 minutes

Buy in
800 meter Weighted Run, Then:
20 Rounds I Go You Go Of:
1 Complex @60/40
In Remaning Time
Max Cal Row

Complex: 3 Hang Power Clean + 2 Push Jerk + 1 Front Squat

WMG WOD – SATURDAY TEAM WOD 30.11.21 “VAN AALTEN”

MOBILITY & WARM UP
400-300-200-100 Meter Run
After each set:
10 Hollow Body Rocks
10 Superman
5 Inchworms
3 Empty Barbell Good Mornings
3 Empty Barbell Stiff-Legged Deadlifts
3 Empty Barbell Deadlifts
3 Slow Wall Squats

MOBILITY & SKILLS
Wall Ball Clean – Wall Ball Shot – Kipping

CONDITIONING
“VAN AALTEN” *
AMRAP (with a Partner) in 20 minutes
2000 meter Row / partner Handstand
150 Wall Ball Shots / partner Handstand
Max Toes-to-Bars (alternate sets)

One partner works on the row and wall ball shots while the other partner holds in handstand. Once the wall balls are complete both partners move to the toes-to-bar, with one partner working while the other rests, alternating and performing as many toes-to-bar as possible in the remaining time.
*CROSSFIT MAYHEM HERO WOD

*compare to 11.11.17

WM WOW – SATURDAY 28.12.19 – TRAIN WITH A COACH “PERFECT BAR”

TWO DIFFERENT CLASS TODAY, 10.30 BEGINNERS & INTERMEDIATE, 13.30 TEAM ELITE ENTRY LEVEL, GPP & COMPETITORS

MOBILITY & WARM UP

3 Rounds

200 Meter Run
15 Calorie Bike

3 Rounds

20 Air Squats
15 Banded Good Mornings
10 Overhead Circles (Each Direction)
5 Inchworms

Barbell Warmup

5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Press & Reach
5 Romanian Deadlifts
5 Front Squats

SKILLS & SPECIFIC WARM UP

Clean Warm Up – Jerk

CONDITIONING

“Perfect Bar”

3 Rounds:
1 Round of “DT”
200 Meter Run

1,000 Meter Row

3 Rounds:
1 Round of “DT”
200 Meter Run

Kilos:
1st Bar: 70/48
2nd Bar: 61/43

DT: 12 Deadlift – 9 Hang Power Clean – 6 Push Jerks

MG WOD – TUESDAY 22.10.19 – “HOLD ON TIGHT”

MOBILITY & WARM UP
5-4-3-2-1 Spiderman & Reach each side
5-4-3-2-1 Walkout
Each Rounds
30 Cal Bike/250 mt Row / 200 Run
Then
3 Rounds Not For time
5 Scap Retraction
10 Sit Ups
5 Kipping Swing
10 GHD / AB-Mat Sit Ups
5 Strict Pull Ups

CONDITIONING

“Hold on Tight”

In Team Of Three For Time:
1000 Meter Row
75/50 Calorie Erg Bike
50 Calorie Ski Erg
While A do machine B do Max Time in Plank and C do Max time in Suspension at the bar. When B or C stop the exercise, A stop on the machine and Change. At The end of rounds all Team do 50 Burpees Syncro and Come Back with the same scheme
50 Cal Ski Erg
75/50 Calorie Erg Bike
1000 Meter Row

MGW WOW – SATURDAY 24.11.18 – TRAIN WITH A COACH “FAIR SHARE”

BEGINNER & INTERMEDIATE
DAY OFF

ADVANCED-COMPETITORS
TRAIN AT 13.30

MOBILITY & WARM UP
15′ Banded Stretch + Trigger Point; Then:
Buy in 500 Meter Row; Then:
30-20-10:
Sit Ups
After each set, complete 3 Spidermans + 3 Walkout + 5 Strict Pull-Ups
Cash Out 500 Meter Row
Then, 2 Rounds of:
Barbell Warmup
5 Good Mornings
5 Elbow Rotations
5 Strict Presses
5 Hang Muscle Snatc
5 Push Presses Snatch Grip

SKILLS & SPECIFIC WARM UP
Burgener Warm Up;
Then:
Specific Primer for “Fair Share”:
100 Meter Run, 7 Power Snatches
100 meter Run, 7 Box Jump Overs
100 Meter Run, 7 Thrusters

CONDITIONING
A) Only Competitors
On the 2:00 x 5 Rounds (10:00):
40 Double-Unders
2 Rope Climbs (15′)

B)”FAIR SHARE”
Teams of 3,
2 Rounds (30:00 Time Cap)
200 Meter Run Each, 100 Power Snatches #35/25
200 Meter Run each, 100 Box Jump Oves #60/50
200 Meter Run each, 100 Thrusters #43/29

*courtesy of comptrain master