Author Archive
CrossFit Return – WOD
Part A
25mins
Complete
1 x TGU Right Arm,Overhead Lunge Width of Gym with KB, complete TGU
Repeat on Left Side
rest 20 secs
6-10 Inverted Row, elevate feet for extra challenge
rest 20
60 Secs Double Under Practice / 40 Dubs/ 80 Singles / Row 12/10 cals
then
2mins Mobility – Open Prep
40secs Secs T-Spine Mobility , Light Plate Hold over Med Ball
8 x No Monies (1,25/2.5)
8 x Hip Openers Each Side
Metcon
Metcon (AMRAP – Rounds and Reps)
12min AMRAP
2 Rounds
10 down up box jumps
15 Russian Swings (24/16)
10 sit ups / 5T2b/k2E
rest 30
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CrossFit Return – WOD
Part A
15min EMOM
1.6 x DB/KB Thrusters or 4 1 Arm Thrusters E/A
2.30 Sec Kneeling KB Front Rack Holds
3.30 Sec x Freestanding/Handstand Hold / 2 Wall Climbs/ Frog Hold
Metcon
Metcon (AMRAP – Rounds)
Partner WOD ( 17min AMRAP)
p1 Run 2 Weighted Lane Runs
p2 7 x Hang Power Clean (40/30)
5 x Push Press
7 Bar Hop Burpees
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CrossFit Return – WOD
Weightlifting
Back Squat (4 x 6)
g2 @75%
Both Groups Superset
5-10 Chin Ups / Uscale to L-sit Chin Ups/ 3-5 Negative chins (5sec)
2 x KB Arm Bars E/A
Metcon
Metcon (No Measure)
Every 3 mins For 15 (5 Rounds)
20 KB Swings (24/16)
15 Air Squats
10 Push Ups
5 Box Jumps (30/24)
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CrossFit Return – WOD
g1: Complex (5 x 3)
Power Clean + Front Squat + Thruster
g2 For Weight
Clean + Front Squat + Thruster
Both Groups
90 secs Double Under Practice
10 Banded Pull Aparts
4 x Bird Dogs E/S
Metcon
Metcon (AMRAP – Rounds)
14min amrap
40 Double Unders /80 Skips
6-5-4
Thrusters (40/30)
Bar Hop Burpees
Rest 45secs
g2 14min AMRAP
50 Unbroken Double Unders
4-3-2
Clusters (60/40)
Bar Hop Burpees
Rest 45 secs
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CrossFit Return – WOD
Metcon
Murph (Time)
For Time:
1-Mile Run
100 Pull-ups
200 Push-ups
300 Air Squats
1-Mile Run
If you have a 20# vest or body armor, wear it.
In honor of Navy Lieutenant Michael Murphy, 29, of Patchogue, NY, who was killed in Afghanistan June 28th, 2005.
To learn more about Murph click here
1mile = 4 runs to the gate and back
Can also do “Half Murph”
2 runs to gate and back
50 pull ups
100 push ups
150 air squats
2 runs to gate and back
Best of luck!!
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CrossFit Return – WOD
Rx: CrossFit Games Open 16.4 and 17.4 (AMRAP – Reps)
13-Minute AMRAP:
55 Deadlifts, 225# / 155#
55 Wall-Ball Shots, 20# / 14#
55 Calorie Row
55 Handstand Push-ups
Scale: CrossFit Games Open 16.4 and 17.4 Scaled (AMRAP – Reps)
13-Minute AMRAP:
55 Deadlifts, 135# / 95#
55 Wall-Ball Shots, 20# / 10#
55 Calorie Row
55 Hand-Release Push-ups
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CrossFit Return – WOD
New Section
5 Rounds
6 x KB RDL E/L
12 x KB Row E/A
10 x Deadbugz
Rest 2mins, practice double unders and mobilise!
Metcon
Metcon (Time)
For Time (14mins CAP)
Run 3 Lane Runs
then 3 rounds of
24 Goblet Squats (24/16)
12 Push Ups
9 T2B/ 12 Sit Ups
then 3 Rounds of
24 Russian Swings
12 Down Ups with jump
then run 3 Lane Runs
See Full Workout
CrossFit Return – WOD
Weightlifting
EMOM 15
1.5 x Tempo Front Squats (No Racks) (50%)
2.4 x TGU
3. 3 x Barbell Rollouts / 30-40 sec Hollow rock
Metcon
Metcon (Time)
5 RFT (16min CAP)
8 Push Press /Push Jerk (50/35)
12 Bar Hop Burpees
8 Front Rack Lunges
12 Box jumps
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CrossFit Return – WOD
Weightlifting
Power Clean (5 x 3 )
G1 Pause in catch (3secs)
G2 Power Clean + 2 Hang Power Clean
Both Groups
8 x Prone Plate Switches with 3 Plates
Metcon
Metcon (Time)
3 RFT (13min cap)
2 Lane Runs
8 Hang Power Cleans (60/40)
10 HSPU / Push Ups
30 Air Squats
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CrossFit Return – WOD
Weightlifting
Deadlift ( 5 x 3 )
G2 @75%
Both groups
S/s with 5-10 kipping hspu/ kipping practice / 2 wall climbs + 10 push ups (ask coach for scaling option)
Double under practice 1-2mins
Metcon
Metcon (Time)
For Time (12min cap)
40-30-20-10
Wall balls
2 x Double unders /3x skips
E2MOM 5 x deadlift (100/60)
See Full Workout
