Tag: Home Wod

GM WOD – THANKS GOD IT’S FRIDAY 05.11.21 – “THE MILE OF FEAR”

MOBILITY & WARM UP
600 mt run
30 sec Arm Circles
30 sec Alternate Spiderman & Reach
30 sec Dynamic Squats
30 sec Leg Swings each side

then:
10 Minute AMRAP of:
20 Double Unders
7 Scap Retraction
7 Kipping Swing
7 Walkout
7 Down Under

SKILLS & SPECIFIC WARM UP

Pull Up – Running Warm Up

CONDITIONING
“THE MILE OF FEAR”

4 Rounds for Time

10 Burpees

10×10 mt Shuttle Run

10 Air Squats

10×10 Shuttle Run

10 Push-Ups

10×10 Shuttle Run

10 Sit-Ups

10×10 Shuttle Run

Read More
G WOD & HOME WOD– THURSDAY 23.03.21 – “UNFAIR COACH”
MOBILITY & WARM UP
10′ Banded stretch & Mobility Around Trouble Area; Then:
AMRAP 10′
200 mt Run
8 Spiderman & Reach
8 Air squats
16 Flutter kicks (each leg)

SKILLS
10′ Practice on Pistol Squat or Handstand Push Ups

CONDITIONING

“UNFAIR COACH”
Every 6 Minutes For 4 Rounds
12 Burpees
24 Body Weight Lunges
36 V-Ups

the score is the slowest time

*Compare to 03.12.20

Read More
MG WOD – MONDAY 22.03.21 – “HALF MURPH

MOBILITY & WARM UP

800 Meter Run

2 Rounds:
30 Seconds Inchworm to Push-ups 
30 Seconds Alternate Spidermans 
30 Seconds Russian Baby Makers 

400 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 

400 Meter Run

2 Rounds:
3 Object Bent Over Row
6 Push-ups
9 Air Squats

SKILLS & SPECIFIC WARM UP

Running Warm Up

CONDITIONING

“HALF MURPH”

For Time:
800 mt Run
50 Object Bent Over Row #80%BW
100 Push-ups
150 Air Squats
800 mt Run

time cap 30 minutes

Read More
“HOME WOD” THANKS GOD IT’S FRIDAY – “HOME FIGHT” 19.03.21

MOBILITY & WARM UP
5-4-3-2-1 Spiderman & Reach each side
5-4-3-2-1 Walkout
Each Rounds
30 double unders/Jumping Jack
Then
3 Rounds Not For time
5 Kneeling Push Ups HR
10 Sit Ups
5 Push Ups
10 Sit Ups

CONDITIONING

“Home Fight Club”
3 Rounds for total reps in 17 minutes1:00 Minute
1 minute Odd-Object Thrusters
1 minute Odd-Object Cleans
1 minute Burpees over Odd-Object
1 minute Odd-Object Reverse Lunges
1 minute Jump Rope
Rest 1′

Read More
“ HOME WOD” MONDAY 16.03.21 – “THE SAME SOUP”

MOBILITY & WARM UP
5-4-3-2-1 Spiderman & Reach each side
5-4-3-2-1 Walkout
Each Rounds
30 double unders/Jumping Jack
Then
3 Rounds Not For time
5 Kneeling Push Ups HR
10 Sit Ups
5 Push Ups
10 AB-Mat Sit Ups

CONDITIONING

“THE SAME SOUP”
As Many Rounds as Possible (“AMRAP”) in 20 minutes
5 Burpees
10 Push-Ups
15 Air Squats

*compare to 16/03/20

Read More
G WOD & HOME WOD– THURSDAY 03.12.20 – “UNFAIR COACH”

MOBILITY & WARM UP
10′ Banded stretch & Mobility Around Trouble Area; Then:
AMRAP 10′
200 mt Run
8 Spiderman & Reach
8 Air squats
16 Flutter kicks (each leg)

SKILLS
10′ Practice on Pistol Squat or Handstand Push Ups

CONDITIONING

“UNFAIR COACH”
Every 6 Minutes For 4 Rounds
12 Burpees
24 Body Weight Lunges
36 V-Ups

the score is the slowest time

Read More
W WOD – MONDAY 16.11.20 – “CROSSBONES”

MOBILITY & WARM UP 

Every 1:00, for 15:00 (3 Rounds):
Station 1 – :50s Jumping Jack
Station 2 – :20s Jump Rope + 10 Hollow Rocks
Station 3 – :50s Warrior Squats
Station 4 – 5 Russian Kb Swing + 5 Goblet Squats
Station 5 – 15-20 AbMat Sit-Ups

SKILLS & SPECIFIC WARM UP

Squat Therapy – Kb Snatch – Kb Swing

CONDITIONING

“CROSSBONES”
AMRAP 15′
5 Alternate Single Arm Kb Snatch #24/16
10 Single Arm Overhead Squats #24/16
15 American Swing #24/16

Read More
#IORESTOACASA WOD – MONDAY 26.10.20 – “NASTY DOZEN”

COME LO STATO CHE STA PROCEDENDO A RITROSO NELLE SUE DECISIONI, ANCHE NOI RIPRENDIAMO I NOSTRI ALLENAMENTI A CASA PER NON PERDERE CIO’ CHE ABBIAMO ACQUISITO IN QUESTO BREVE PERIODO!

SIAMO CERTI DI FARVI UNA COSA GRADITA PER FARVI ALLENARE COMUNQUE E DOVUNQUE VOI VOGLIATE NEL FRATTEMPO CHE TUTTI INSIEME PASSIAMO QUESTO MOMENTO DI DIFFICOLTA’

CROSSFIT MENTANA NON LO FERMA NESSUNO!!!

LET’S GO BOY!!!

MOBILITY & WARM UP

8 minutes for quality

3 Plank Walkout
6 Russian Baby Makers 
9 Odd Object Romanian Deadlifts

Odd Object Warmup

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

SKILLS & MOBILITY

 Double Under for 10′ practice

CONDITIONING

“NASTY DOZEN”*
AMRAP 12:
50 Air Squats
7 Strict Pull Ups / Pillow Case Body Row
10 Odd Object Power Cleans

Odd Object #30% BW

*compare to 18.05.20

Read More