Category: WM WOD
WM WOD 240217
WARM UP
5 Minutes Double-Under Practice
5 Sun Salutation
5 Warrior Stretch ( Sun Salutation 2 )
MOBILITY & SKILLS
Shoulders – Hips – SDLHP
CONDITIONING
5 Rounds for Time
3-6-9-12-15
Bench Press # BW
15-12-9-6-3
Sumo Deadlift High Pull #50% BW
Every Rounds 400 mt Run
Time Cap 25′
WM WOD 140217
WARM UP
25x each with a PVC/Broomstick:
Shoulder dislocates
Shoulder press
Overhead squat
Romanian deadlift
Bent row
Good mornings
MOBILITY & SKILLS
Clean Warm Up – Deadlift
CONDITIONING
A) DeadLift
5 – 5 – 5 – 5 #1.2BW
Start set every 2′
Rest 5′
B) 3 Rounds For Time
5 Power Clean to Overhead #60/40
50 Double Unders
WM WOD 030217
WM WOD 240117
WARM UP
5′ Practice Double Unders; then 2 rounds of:
10m Spider Crawl
10m Crab Walk
20 Broad Jump Squats
30 Mountain Climbers
20 Kossack Lunges
Jog 400m
MOBILITY & SKILLS
Burgener Warm Up – Over-Head Squat
STRENGHT
1) In 10 minutes find 3 RM of Back Squat
2) Every 90 seconds Perform 5-5-5-5-5 of Shoulder Press
Rest 5′
CONDITIONING
3 rounds
21 Overhead Squats #43/29
Run 400m
WM WOD 130117
WARM UP
25x each with a PVC/broomstick:
Shoulder dislocates
Shoulder press
Overhead squat
Romanian deadlift
Bent row
Good mornings
MOBILITY & SKILLS
Front Squat – Push Press – Wall Ball Clean
“ANNIE, ARE YOU CRAZY?”
For Time
Buy In 50 Double Unders; Then:
21-15-9 Reps
Row (for Calories)
Thrusters #30/20
Medicine Ball Cleans #9/6
Sumo Deadlift High-Pulls #30/20
Wall Balls 9/6
Double Unders
WM WOD 301216
Warm-up:
25x each with a PVC/broomstick:
Shoulder dislocates
Shoulder press
Overhead squat
Romanian deadlift
Bent row
Good mornings
Mobility & Skills
Clean warm Up – Push Press – Front Squat
5 Rounds
50-40-30-20-10 reps of
Thruster #35/25
Double-Unders
WM WOD 221216
Warm-up: kettlebells
50x Hand-to-hand swings (light weight)
40x Alternating floor press
30x Clean & jerk, switch hands each rep
20x Goblet squat
20x Halo
10x Armbars, 5 per side
Mobility & Skills
Squat Therapy – Rowing
Midline Stability & Core
3 Rounds Not For Time
15 Toe to bar
15 Hollow Rock
15 Sit Ups
“NED”
7 Rounds For Time
11 Back Squats (BW)
1,000 Meter Row
WOM 171216 “Back To The Basic”
Us at the usual… We should stand but.. We can not resist …
Warm Up
3 rounds
100m Jog
10 Walking Lunges
10 Pogo Hops
10 PVC Shoulders Dislocate
10 PVC good Mornings
10 Cossack Lunges
Mobility & Skills
Burgener Warm Up
“CFM ABC”
For time
Run 400m
40 Back Squats #43/29
40 Front Squats
40 Overhead Squats
Run 400m
40 Shoulder press
40 Push Press
40 Push Jerk
Run 400m
40 Hang Power Cleans
40 Hang Power Snatch
Run 400m
With this training, we at CrossFit Mentana, let’s take a step back in time to return to basics to re-establish the basics of our sport.
WM WOD 131216
Warm-up:
Jump Rope 3 Minutes; then:
20 Judo push-ups
20 Knees to elbows
20 Depth jumps off bench
20 V-ups
20 Walking lunges
Practice Double Unders 3 Minutes
Mobility & Skills
KB Swing – Push Press
For Time
Buy in 50 Double Unders; Then:
4 Rounds
40-30-20-10 Single KB Clean & Push Press #16/10
( Alternate Arms Every Half rounds )
Run 400m