60B Progress Drive, Manchester, CT • (860) 281-1874

Archive for the ‘WODs’ Category

Friday 12/05/14

 

 

 

Strength:
12 Minutess to find:
3 Rep Max OHS

WOD:
5 Rounds (1 min rest between each):
In 2 mins, complete:
5 Power cleans (M: BW, W: 80% BW)
10 KB Swings (70/53)
15 DU (no singles allowed!)
In remaining time, amrap burpees
*score is total burpees

Thursday 12/04/14

 

 

 

*OLY at 6:00pm!

10 Minute EMOM:
Odd: Prowler Push (high and low down green)
*choose difficult weight but one that can be maintained for full EMOM
Even: 40 second plank (rest remaining 20 seconds)

WOD:
“Brian”
3 RFT:
5 Rope Ascents
25 Back Squats (185/135)

Wednesday 12/03/14

 

 

 

Goat Training
12 minutes:
Choose something that you will see in the CF Open:
C2B PU
DU
Dips/Ring Dips/MU
OLY lift
etc…

WOD:

For Time:
10 HSPU
200 m row
30 SDHP (53/35)
400 m row
30 SDHP (53/35)
200 m row
10 HSPU

Cash Out: 200 m farmers carry (70/53)

Tuesday 12/02/14

 

 

 

*OLY at 6:00pm!

Strength:
3 Sets:
2 Strict Press @ 80% 1RM
Then:
AMRAP Push Press
(Try to keep push press reps consistent between rounds)

WOD:
CrossFit Open 12.3:
18 Minute AMRAP
15 Box Jumps (24/20)
12 Push Press (115/75)
9 T2B

Monday 12/01/14

 

 

 

Hatch Squat Program-Week 1
1×10 @ 60% Back Squat
1×8 @ 70% Back Squat
1×6 @ 75% Back Squat
1×4 @ 80% Back Squat

1×5 @ 60% Front Squat
1×5 @ 70% Front Squat
1×5 @ 70% Front Squat
1×5 @ 70% Front Squat
(If unsure of 1 RM, use today to find both BS and FS then continue with program.)

WOD:

4 Min AMRAP:
5 Power Cleans (95/65)
5 Walking Lunges in front rack position (95/65, L/R=1)

2 Min rest

4 Min AMRAP:
5 C2B PU
5 Dips

Friday 11/28/14

 

 

 

*Today’s only class of the day is at 4:45pm. We will be doing Wednesday’s WOD, that was cancelled due to snow:

Strength:
1 RM bear complex:
Deadlift, Hang Power Clean, Front squat, S2O, Back squat

WOD:
Bear Complex Gone Bad:
(FGB style: 3 rds of 5 min, 1 min rest)
Min 1: Deadlift
Min 2: Hang Power clean
Min 3: Front squat
Min 4: Shoulder to Overhead
Min 5: Back squat

*Use 65% of RM determined in Part A

 

 

 

 

Wednesday 11/26/14

 

 

 

Strength:
1 RM bear complex:
Deadlift, Hang Power Clean, Front squat, S2O, Back squat

WOD:
Bear Complex Gone Bad:
(FGB style: 3 rds of 5 min, 1 min rest)
Min 1: Deadlift
Min 2: Hang Power clean
Min 3: Front squat
Min 4: Shoulder to Overhead
Min 5: Back squat

*Use 65% of RM determined in Part A

Tuesday 11/25/14

 

 

 

OLY at 6pm!

Strength: Deadlift
5 @ 75%
3 @ 85%
1 @ 95%

For Time:
21 Deadlifts (225/155)
200 m row
15 ring dips
200 m row
9 Deadlifts (225/155)
200 m row
15 ring dips
200 m row
21 Deadlifts (225/155)

Monday 11/24/14

 

 

 

Goat Training 12 minutes:
Choose movement that you will see during the Open workouts:

C2B pullups
Double Unders
T2B
Ring MU
OLY lift
etc…

Chipper (For Time):

600 m row
50 KB Swings (53/35)
40 Box Jumps (24/20)
30 Push Press (75/55)
20 Burpees over the bar
10 Overhead walking lunges (75/55, each step=1)
1 Rope Climb

Friday 11/21/14

 

 

 

Strength:
5 x 3 Tempo Front Squats
Work up to heavy set of 3
(3-2-1-2)

10 Min EMOM
min 1-3: 3 Power Cleans
min 4-6: 3 Squat Cleans
min 7-8: 2 Power C&J
min 9-10: 2 Squat C&J
*No more than 65-70% of 1 RM C&J

WOD:
CrossFit Open 13.4
7 min AMRAP
3 C&J (135/95)
3 T2B
6 C&J
6 T2B
9 C&J
9 T2B…..

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Contact Info

60B Progress Drive
Manchester, CT 06042
(860) 281-1874