Category: WOM

WOM WOD -SATURDAY 16.04.22 – “VIA CRUCIS”

MOBILITY & WARM UP

Not for Time:
400 mt Run + 1 Round of Strict Cindy
1:00 Row + :30s Walkouts
200 mt Run + :30s Alternating Samson Stretches
1:00 Row + :30s Warrior Squats

SKILLS & SPECIFIC WARM UP
1 Rounds, Search workout pace

12/9 Calorie Row + 10 Double Unders
6 Kip Swing + 4 Pull Ups + 2 Toes to Bar + 10 sec Handstand Hold
10 Double Unders
9 Wallballs + 6 Alternating DB Snatches + 3 Kb Swing
12/9 Calorie Row
6 Alternating BB Lunges
3 Burpees Box Jump Over

CONDITIONING

“VIA CRUCIS”
For Time
33 Double Unders
33 Cal Row
33 Pull Ups
33 Handstand Push-Ups
33 Toe To Bar
33 Double Unders
33 Cal Row
33 Wall Balls #9/6
33 Kb Swing #24/16
33 Dumbbell Hang Power Clean And Press (Push Press/Push Jerk) #25/15
33 Double-Unders
33 Cal Row
33 Burpees Box Jumps Over #60/50 cm
33 Barbell Walking Lunges #50%BW

Cash Out 2000 mt weighted Run.

If you have a Vest or Body Armor, wear it.

compare to 03.04.21

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WOM WOD -SATURDAY 03.04.21 – “VIA CRUCIS”

MOBILITY & WARM UP

Not for Time:
400 mt Run + 1 Round of Strict Cindy
1:00 Row + :30s Walkouts
200 mt Run + :30s Alternating Samson Stretches
1:00 Row + :30s Warrior Squats

SKILLS & SPECIFIC WARM UP
1 Rounds, Search workout pace

12/9 Calorie Row + 10 Double Unders
6 Kip Swing + 4 Pull Ups + 2 Toes to Bar + 10 sec Handstand Hold
10 Double Unders
9 Wallballs + 6 Alternating DB Snatches + 3 Kb Swing
12/9 Calorie Row
6 Alternating BB Lunges
3 Burpees Box Jump Over

CONDITIONING

“VIA CRUCIS”
For Time
33 Double Unders
33 Cal Row
33 Pull Ups
33 Handstand Push-Ups
33 Toe To Bar
33 Double Unders
33 Cal Row
33 Wall Balls #9/6
33 Kb Swing #24/16
33 Dumbbell Hang Power Clean And Press (Push Press/Push Jerk) #25/15
33 Double-Unders
33 Cal Row
33 Burpees Box Jumps Over #60/50 cm
33 Barbell Walking Lunges #50%BW

Cash Out 2000 mt Run. If you have a Vest or Body Armor, wear it.

compare to 19.04.19

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WMG WOW – SATURDAY 11.10.20 – “ZOOLANDER”

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

Snatch Warm Up – Double under

WARM UP SET 1

With Lighter Weight:
15 Double Unders
5 Power Snatch
15 Double Unders
5 Bar Facing Burpees

WARM UP SET 12

With Workout Weight:
10 Double Unders
3 Power Snatch
10 Double Unders
3 Bar Facing Burpees

“Zoolander”

AMRAP 15:
30 Double Unders
10 Power Snatch (52/30)
30 Double Unders
10 Barbell Facing Burpees

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“CHRISTMAS WOD” – MONDAY 24.12.18

9.30 BEGINNER & INTERMEDIATE
13.45 ADVANCED & COMPETITORS


MOBILITY & WARM UP
10′ Stretch Around Trouble Area; then
Rotating Stations Every 2:00, for 16:00 (2 Rounds):
1 – 30/21 Calorie Row
2 – 5 Walkout + 5 Spiderman & Reach each Side
3 – 24/17 Calorie Bike
4 – 3 Scap Retractions + 1-2 Strict Pull-Ups + 5 Wall Squats

SKILLS & SPECIFIC WARM UP
400 mt Run followed by 5 movements of each:

CONDITIONING 9.30
“MERRY WOD”
25 reps (for tomorrow is Dec 25) of each of the following:
For Time
C-leans #35/25
H-ang Power Snatch #35/25
R-ing dips
I-nverted Burpees
S-umo Deadlift High Pull #35/25
T-hrusters #35/25
M-an-Makers # DB 2×17.5/10
A-ir squats
S-it Ups
Cash Out 2018 mt Row/Run

CONDITIONING 13.45
“12 Days of CrossFit”
12 Rounds:
1 Squat Snatch #52/38
2 Hang Power Snatches #52/38
3 Deadlifts #52/38
4 Burpees
5 TTB
6 Box Jump Overs #60/50
7 Kipping Handstand Pushups
8 Goblet Reverse Lunges #24/16
9 Kettlebell Swings #24/16
10 GHD Sit-Ups
11 Wallballs #9/6
12 Calorie Assault Bike

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GWM WOM – At the end, Saturday arrives – Road To The Spartan Race

WARM UP
3 RNFT
200 mt Run/250 mt Row
5 Pull Ups
10 mt Inch Warm
15 Push Ups
20 V-Ups

MOBILITY & SKILLS
GHD Sit Ups – Peg Board

CrossFit Mentana Meet RMTDWN & Regionals
On a running Clock; Perform:
3,2,1 PEGBOARD
in 20′ time cap:
1 Peg Board
then
3 Rounds
10 Ring Dips
20 GHD Sit Ups
30 Wall Ball #9/6
Then
1 Peg Board
Then
20 mt KB Weiter Carry #24/16
10 Deadlift #100/70
Then
1 Peg Board

Rest 5′ Then:

TRIPLE 2
2000 mt Row
200 Double Unders
2 Miles Run (3200 mt)

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WOM SATURDAY 31.03.18 – “METCON CHALLENGE”

CHALLENGE YOURSELF, CHALLENGE OUR METCON 4!!!

METCON 1 
“Half Iron Triathlon”
1-10 reps of Linda:
For time:
Deadlift 1.5xBW
Bench Press 1xBW
Squat Clean 0.75xBW
Start with deadlifts and continue with bench presses and squat cleans. Repeat until you finish all reps from 1-10.

TEAM METCON 
For Time (with a Partner)
1,000 meter Row
50 Thrusters #20/15
30 Chest-to-Bar Pull-Ups
While athlete 1 do Row, Athlete 2 grab the bar # BW. Do 1 Deadlift and stay in hold Position Untill failure. If 2 drop the bar, 1 stop row. When every two end The 1000 meters, move in 50 thrusters and Chest to Bar Synchro.

METCON 3
“VIA CRUCIS”
For Time
33 Double Unders
33 Cal Row
33 Pull Ups
33 Handstand Push-Ups
33 Toe To Bar
33 Double Unders
33 Cal Row
33 Wall Balls #9/6
33 Kb Swing #24/16
33 Dumbbell Hang Power Clean And Press (Push Press/Push Jerk) #20/12.5 kg
33 Double-Unders
33 Cal Row
33 Burpees Box Jumps Over #60/50 cm
33 Barbell Walking Lunges #50%BW

Cash Out 2000 mt Run. If you have a Vest or Body Armor, wear it.

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SPECIAL WOD 01.11.17 – LA BATTAGLIA DI MENTANA –

HALLOWEEN WOD…  CELEBRIAMO INSIEME I 150 ANNI DELLA BATTAGLIA DI MENTANA… SIETE TUTTI INVITATI A PARTECIPARE… SEI LONTANO? TI PIACE IL WOD? PARTECIPA CON I TUOI AMICI NEL TUO BOX E POSTA IL TUO RISULTATO…

WARM UP

40 Kb swings
30 Kb Ground to Overhead
20 Kb Sumo Deadlift
10 Kb Boot Strappers
10 Windmills. 5 per side
10 Armbars, 5 per side

MEMORIAL DAY: THE BATTLE OF MENTANA 3-11-1867
For Time “Menotti”
AMRAP in 9 Minutes Buy in 150 Double-Unders then:
3 Hang Squat Clean #60/40
11 Bar-Facing Burpees
“De Failly”
AMRAP in 9 Minutes
Buy in 150 Double-Unders then: 11 Power Cleans #60/40
18 Pull-Ups
“Garibaldi”
AMRAP in 9 Minutes
Buy in 150 Double-Unders then: 18 Box Jump-Overs #60/50
67 Wall Ball Shots #9/6
Then 1867 mt Run with Body Armour. Complete all three parts of the workout (“Menotti,” “De Failly,” and “Garibaldi”). Rest 4 Minutes between each part. Score is the total number of reps completed for all three parts

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WOM – GWM WOD 28.10.17

WARM UP
25x each with a PVC/broomstick:
Shoulder Dislocates
Shoulder Press
Overhead Squat
Romanian Deadlift
Bent Row
Good Mornings

CONDITIONING
“Running Clock Conditioning*”
On the 0:00…

1000 m Run

On the 10:00…

3 RFT:
10 Power Snatch #40/25
10 Chest To Bar

On the 20:00…

1000 m Run

On the 30:00…

3 RFT:
10 Thrusters #50/30
10 Burpee Box Jump Overs #60/50

On the 40:00…

1000 m Run

On the 50:00…

3 RFT:
10 Clean and Jerks #60/40
10 Toes To Bar

*courtesy of CFNE

 

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WOM 300617 SPECIAL EVENT LA SAGRA DE…”LA CIAMMELLA A CANCELLU”

SPECIAL EVENT 
LA SAGRA DE…”LA CIAMMELLA A CANCELLU”
PRE & WARM UP
25 each with a PVC
Shoulder Dislocates, Shoulder Press, Overhead Squat,
Romanian Deadlift, Bent Row, Good Mornings; Then:
TABATA X2
Push Ups
Double Unders/Skip
Plate Ground To Overhead
Jumping Jack

MOBILITY & SKILLS
Hips – Shoulders – Burgener Warm Up

TEAM EVENT 1
Get a group of 3 (1 Child -1 Girl -1 Man) together and complete this session that is guaranteed to push you all hard!
This is a relay style workout completed in teams of 3 with team member 1 starting on the run; team member 2 starting on the burpee’s and team member 3 starting on the plank. Team members will rotate after team member 1 has finished their run. The team should aim to complete as many rounds and as many reps in 8 minutes of the following:
200m run
Alternating burpees then 5 med ball squats
Plank hold

The score is the total number of burpees completed. The squats are not counted. In order to get one burpee the 5 med ball squats must be completed.

EVENT 2
3 Rounds For Time
15 Cal Row/200 mt Run
12 Hang Power Snatch #40/30
9 Burpees
TIME CAP 10′
FOR SCALED, FOLLOW THIS SCHEME
12 – 9 – 6 #20/15

TEAM EVENT 3
One person will work at any one time. In this workout there are 5 rounds with declining reps- starting with 40 reps, then 30 reps, then 20, then 10, then finishing with 5 reps.
The classic I GO, YOU GO. Team members will be able to change their choice to complete the two 5 Rounds Exercise pairs.
Kettlebell swings #24/16
Push Ups
After finishing the 5 rounds, both team members will restart for complete 5 more rounds of 40, 30, 20, 10 and 5 reps of:
Dumbell Snatch #20/12.5
Box Jumps 60/50
CHILD SCALED AT
25-20-15-10-5 Wall Ball Pick Up/Push Ups
25-20-15-10-5 Ground To Overhead/Box Jumps#40

EVENT 4
“MEGAN”
For Time
21-15-9
Burpees
Kettlebell Swings #24/16
Double-Unders

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