WM WOD

WM WOD – TuesDAY 26.09.23 – “IT’S TIME FOR SOME BARBELL”

MOBILITY & WARM UP

AMRAP 8 Min

1) 20 mt Alternating Elbow to Instep / Jog back to start
2) 20 mt Soldier Kicks / Jog back to start
3) 20 mt Alternating Side Lunge / Jog back to start
4) 20 mt High Knees / Jog back to start
5) 20 mt Butt Kickers / Jog back to start
6) 20 mt Side Shuffle / Jog back to start

SKILLS & SPECIFIC WARM UP

Clean – Clean Warm Up

Athlete have 10:00 to build Heavy of the day of complex (building)

1 Deadlift +1 Clean + 1 Front Squat + 1 Jerk

in 3 Rounds build for workout:
5 Deadlift
100 mt Jog
5 Squat Clean

CONDITIONING

” IT’S TIME FOR SOME BARBELL “
3 Rounds For Time
15 Deadlift #102/75
400 mt Run
15 Squat Clean #60/43

Wm WOD – wednesday – 20.09.23 – “THEY CALLED HIM RANDY”

MOBILITY & WARM UP

3 Sets:
10 Leg Swings (Across Body)
20 Jumping Jacks
10 Leg Swings (Up & Back)
20 Toe Touch + Jump

Into

3 Sets:
10 Snatch Grip Bent Over Rows (Barbell)
5 Burpee Over Bar
10 Behind the Neck Snatch Grip Push Press
5 Burpee Over Bar

SKILLS & SPECIFIC WARM UP
Snatch – Double Unders

ACCESSORY WORK

Athlete have 10:00 to build up to a heavy hang power snatch + power snatch

then:

1 Sets:
10 Unbroken Power Snatches

CONDITIONING

“THEY CALLED HIM RANDY”

AMRAP 15
15 Hang Power Snatches #43/29
75 Double Unders

WM WOD – THURSDAY 14.09.23 – “STOP THINKING”

WARM UP

1 set:
:30 jumping jacks
5 inchworms + 1 push-up/rep
5 KB windmills/arm

1 set:
:30 up-downs
10 single-arm KB deadlifts/arm
10 DB goblet squats

1 set:
:30 burpees
10 bottom top KB strict presses /arm
10 KB push jerk /arm

SKILLS & SPECIFIC WARM UP

Double Unders – Snatch

CONDITIONING
“STOP THINKING”

20-18-16-14-12-10-8
Front Rack KB Forward Lunges #24/16 x leg
Alternate KB Snatch
50 Double unders

Wm WOD – monday 28.08.23 – “INFERNAL DUMBELL”

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:
8 Minute AMRAP of:
3 Strict Pull-ups
5 DB Shoulder Press
7 DB Front Squats
10 Sumo DB Deadlifts

SKILLS & SPECIFIC WARM UP
BURGENER WARM UP – SNATCH

On a 10:00 clock:
Build to a 3-rep-max Power snatch.

CONDITIONING

“INFERNAL DUMBELL ”
5 Rounds For Time
10 Alternate DB Snatch
10 OH DB Lunges
20 Cal Row

MW WOD – tuesday 27.06.23 – “BLUElabel”

WARM UP

Part 1
3 Sets
10 Leg swings (across body) / Leg
10 Alternating Hamstring Scoop Stretch
:30 Forearm Stretch / Both arms

Part 2
Sets 1-3:
:20 Single Unders
:10 Rest
:20 High Knees
:10 Rest
Set 2 & 4:
:20 Double Unders or Attempts
:10 Rest
:20 Walking Lunges
:10 Res

SKILLS & SPECIFIC WARM UP
Clean – Clean warm Up

take 10:00 to build Up to Squat Clean

CONDITIONING
“BLUELABEL”

EMOM20
Odd: 3 Power Cleans #102/70
Max Cal Row

wM WOD – THANKS GOD IT’S FRIDAY 09.06.23 – “IT WILL RAIN?”

MOBILITY & WARM UP

AMRAP 7:
20 Jumping Jacks
10 PVC Pass Throughs
20 Double Unders or Single Unders
10 Air Squats

SKILLS & SPECIFIC WARM UP

Clean Warm up

On a 10:00 Clock:
Build to a heavy power clean + front squat.
– Rest 1:00 between sets.

CONDITIONING

“IT WILL RAIN?”

6 rounds for time in a 12 min time cap
9 hang squat cleans #70/47 kg
50 Double Unders

CrossFit Northern California Regional 2012

WM WOD -TUESDAY 30.05.23 – “break in pairs”

WARM UP
2 sets:
1:00 row OR bike
:30 hollow rocks
Then
2 set:
5 single-arm DB shoulder press/arm (light)
8 DB shoulder presses (light)
5 DB shoulder presses (workout weight)
– Hold the top of every press for :01.

SKILLS & SPECIFIC WARM UP
Shoulder Press

On a 10:00 clock:
Build to a 2-rep-max shoulder press.

1 set:
7 DB shoulder presses
8/10-calorie row OR bike SPRINT
7 DB shoulder presses

CONDITIONING
“BREAK IN PAIRS”

EMOM 10:
7 DB shoulder presses #2×22.5/15
AMRAP calorie Row OR Ski Erg OR Assault Bike
– Use two DBs.

2013 Open workout descriptions with Julie Foucher

WM WOD – THRURSDAY 18.05.23 – “HELP MY LEGS”

MOBILITY & WARM UP

2 Rounds, Not for Time:
200 mt Jog
6 Plank Scap Retractions
5 Walkouts
4 Spiderman + Reach (each side)
3 Russian Baby Makers

Into 2 Rounds, Not for Time:
200 Jog
:30s Cossack Squat
:30s Warrior Squat
1 Round of Barbell Warmup (empty barbell)
5 Good Mornings+5 Elbow Rotation+5 Shoulder Press+5 Front Squats+5 Stiff Legged Deadlifts

SKILLS & SPECIFIC WARM UP
Deadlift

BUILD-UP | 3:00

2-3 sets:
5 unbroken deadlifts (building)
– Rest 1:00-2:00 between sets.

CONDITIONING

“HELP MY LEGS”

On a 25:00 clock:
From 0:00-10:00:
Establish a heavy 3-rep deadlift

From 10:00-12:00
Rest

From 12:00-25:00:
AMRAP9:
6 Deadlifts at 50% of 3-rep-max
9 BB Front Rack Lunges
200 mt Run

WM WOD -THANKS GOD IT’S FRIDAY 05.05.23 – “LITTLE WOMEN GROW UP”

MOBILITY & WARM UP

AMRAP 7:
20 Jumping Jacks
10 PVC Pass Throughs
20 Double Unders or Single Unders
10 Air Squats

SKILLS & SPECIFIC WARM UP
Push Jerk – Crossover

EMOM 8:
:20 crossovers
– Rest the remainder of each minute.

BUILD-UP in 7:00

1 set:
10 push jerks (light)
5 push jerks (moderate)
3 push jerks (workout weight)
– Rest 1:00 between sets.

CONDITIONING

“LITTLE WOMEN GROW UP”

5 Rounds For Time:
5 Push Jerk (from the floor) #55/35
55 Double Unders

WM WOD -THANKS GOD IT’S FRIDAY 06.04.23 – “THE DAY BEFORE THE STORM”

MOBILITY & WARM UP

AMRAP 8 Min

SKILLS & SPECIFIC WARM UP

KB CLEAN & SNATCH REVIEW FOR 10:00

5 Reps on each arm

1) Single Arm KB Swing / Arm
2) Single Arm KB High Pull / Arm
3) Assisted KB Clean
4) KB Snatch

At a light intensity, 3 Rounds of:
100 Meter Jog
7 Kb Swing
rest 2′ followed by 1 round at our working intensity
200 Meter Run
7 Kb Swings

CONDITIONING

” THE DAY BEFORE THE STORM “
5 Rounds For Time
21-18-15-12-9 KB Swing 24/16
KB Swing #24/16
400 Mt Run