WOD

Thursday, February 8th 2018

Strength Press 1x10 at 40% 1RM Press 1x10 at 50% 1RM Press 1x10 at 60% 1RM Press 1x10 at 70% 1RM Rest as needed between sets.   GP WOD Complete as many rounds as possible in 11 mins of: 10 Box Step-Ups, 24/20 in max rep One Arm Alternating Dumbbell Snatches, 25/15...

Wednesday, February 7th 2018

Rowing Workshop Drill GP WOD CrossFIt Games Open 16.4/17.4 Scaled As many reps as possible in 13 mins of: 55 Deadlifts, 135/95 lbs 55 Wall Balls, 20/10 lbs, 9/9 ft 55 Row Calories 55 Hand Release Push-ups If 55 hand release push-ups are completed, the athlete will...

Tuesday, February 6th 2018

Strength 1 Hang Snatch, pick load Every 1 min for 8 mins. *power or squat   GP WOD Complete as many rounds as possible in 11 mins of: 10 Power Snatches, 75/55 lbs 20 Double Unders, 30 secs   OPEN WOD Complete as many rounds as possible in 11 mins of: 10 Power...

Saturday, February 3rd 2018

GP WOD - Partner WOD Complete as many rounds as possible in 25 mins of: Overhead Walking Lunge With Plate, 45/25 lbs, 100 ft 30 Box Jumps, 24/20 in 20 Wall Balls, 20/14 lbs, 10/9 ft 10 Hspu (Scaled)s *divide the reps as you like   OPEN WOD - "Blake" 4 rounds for time...

Friday, February 2nd 2018

Strength 2 Push Jerks, pick load Every 1:30 for 9 mins. *ascending **from the rack   GP WOD Complete as many rounds as possible in 11 mins of: 10 Dumbbell Thrusters, 25/15 lbs max rep Knee Ups, 2 mins Rest 1 min 10 Dumbbell Thrusters, 25/15 lbs max rep Knee Ups, 2...

Thursday, February 1st 2018

Strength Front Squat 5x3 Use the same weight for each set. Rest as needed between sets. *same weight for every set   GP WOD Complete as many rounds as possible in 8 mins of: 5 Hang Power Cleans, 115/75 lbs 20 Double Unders, 1 min 20 Double-unders or 1 minute of...

Wednesday, January 31st 2018

HSPU Skill GP Skills Plank to HS (partner assist) Wall walk to HS facing wall Kick up to HS hold Controlled Negative Knee in to tuck position HSPU attempt   OPEN Skill Kick up yoga style Kick up cartwheel style Controlled negative Kipping - Legs hip arms String...

Tuesday, January 30th 2018

Strength Deadlift 1x5 at 50% 1RM Deadlift 1x5 at 60% 1RM Deadlift 1x5 at 70% 1RM Deadlift 1x5 at 75% 1RM Deadlift 1x5 at 80% 1RM Rest as needed between sets. (50%-60%-70%-75%-80%) *ascending   GP WOD Every 1 min for 15 mins, alternating between: 20 One Arm Alternating...

Monday, January 29th 2018

Strength 4 Hang Power Snatch Touch & Gos, pick load Every 1 min for 9 mins. *same weight across   GP WOD 3 rounds, 1 min per station, of: Row Calories Rest 1 min Overhead Squat, 45/33 lbs Rest 1 min Burpee Rest 1 min Perform this like "Fight Gone Bad," by rotating...

Saturday, January 27th 2018

GP WOD - Partner Roy 5 rounds for time of: 15 Deadlifts, 225 lbs 20 Box Jumps, 24 in 25 Pull-ups *partners divided reps as you like Deadlift - 225/155 Box jump - 24/20   OPEN WOD - "Roy" 5 rounds for time of: 15 Deadlifts, 225 lbs 20 Box Jumps, 24 in 25 Pull-ups...

Friday, January 26th 2018

Strength Back Squat 1x10 at 40% 1RM Back Squat 1x10 at 50% 1RM Back Squat 1x10 at 60% 1RM Back Squat 1x10 at 70% 1RM Rest as needed between sets. *ascending ~40%-50%-60%-70%   GP WOD Complete as many rounds as possible in 8 mins of: 10 Burpees 20 One Arm Alternating...

Thursday, January 25th 2018

GP Strength Overhead Squat 10-10-10-10 Use the same weight for each set. Rest as needed between sets. *across   OPEN Strength Overhead Squat 3-3-3-3-3 Rest as needed between sets. *acending   GP WOD Every 1 min for 15 mins, alternating between: Sled Push, pick load,...

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