Wods

Monday April 22, 2019

04/22/2019
Single Arm DB Bench Press (4x8 (each arm))
Single Arm DB Bench Press
Choose weights that allow emphasis on core stability. Record the weight of the final set
Metcon (No Measure)
Ring Muscle Up Progression

Complete 4 sets of 6 reps working on Ring Muscle up transitions.

There will be no score for this portion. Reps are for quality so choose an appropriate scale for working on the skill.
Metcon (Time)
3 Rounds for Time:
7 RIng Muscle Ups
14 Push Ups
21 Box Jumps, 24/20"

Time cap: 12 Minutes

Record the time taken to complete or 12:00 and the total reps completed in the comments.

Masters 55+(Rx):
Pull Ups
Step Ups

Scales:
Bar Muscle Ups, C2B, Pull Ups, RIng Rows
Push Ups from the knees or hands elevated on a bench
Box: 20/16" or Step Ups

Saturday April 20, 2019

04/20/2019
Metcon (Time)
Partner WOD!!
For Time:
5K Row
50 Thrusters, 115/85#
60 Box Jumps, 24/20"

1 Partner is working and 1 Partner is in a front plank. 1 Partner must be in plank for reps to be accumulated. You can partition in any way.

Record the time taken to complete.

Scales:
Barbell: 95/65#, 75/55#, or lighter
Box: 20/16", or step ups.

Friday April 19, 2019

04/19/2019
Dual KB/DB Single Leg Deadlift (4x8 (each leg))
Dual KB/DB Single Leg Deadlift
Chose weights that allows for quality and controlled reps. Record the weight of the final set.
Strict Pull Ups (3 x 5-10)
Strict Pull Ups
-If you do not have stirct pull ups, use a band that will allow for a challenging 4-5 reps/set.
-Record the number of reps on the last set.
Metcon (Time)
20-15-10:
Deadlifts, 135/95#
Push Jerks, 135/95#
Bar Facing Burpees

Record the time taken to complete.

Masters 55+(Rx):
Barbell: 95/65#

Scales:
Barbell: 115/85#, 105/85#, 95/65#, or lighter
Burpee step overs

Thursday April 18, 2019

04/18/2019
Metcon (AMRAP - Rounds and Reps)
25 Minute AMRAP:
10 Goblet Lunges, 53/35#
15 KB Swings, 53/35#
20 Pull Ups
50 Double Unders
500m Bike Erg

Record the number of rounds and reps completed during the time cap.

Masters 55+(Rx):
KB: 35/26#
Ring Rows
2:1 Singles

Scales:
KB: 35/26#, 26/18#, or lighter
Jumping Pull Ups, Banded Pull Ups Ring Rows
Fewer Double Unders per round 2:1 Singles

Wednesday April 17, 2019

04/17/2019
Metcon (Weight)
8 Minute EMOM:
5-8 Power Snatches, 50-60% of 1RM

Record the weight that was used to complete the EMOM and record the number of reps each round in the comments.
Choose weight and number of reps that allows you to cycle barbell.
Metcon (AMRAP - Rounds and Reps)
0:00 - 1:30
15 Power Snatch, 95/65#
15 Push Ups
1:00 rest
2:30 - 4:00
13 Power Snatch, 115/85#
13 Push Ups
1:00 rest
6:00 - 7:30
11 Power Snatch, 135/95#
11 Push Ups
1:00 rest
8:30 - 10:00
9 Power Snatch, 155/105#
9 Push Ups

Record the number of rounds and reps completed during the time cap.

Masters 55+(Rx):
Barbell: 45/35#, 65/45#, 75/55#, 95/65#

Scales:
Barbell: Choose a starting weight that allows you to build 3 times
Push Ups from the knees, Hands on a bench

Tuesday April 16, 2019

04/16/2019
Back Squat (4x10)
- Build weight in working sets from 55-70% of 1RM.
- Rest for 2 Minutes between each set.
- Record the weight of the last set.
3 Second Descent
0 Second at bottom (explode out of the hole)
1 Second hold at the top
Metcon (Time)
12 Minute AMRAP:
3-6-9-12-15....etc.
Strict HSPU
200m Run

Record the number of rounds and reps completed during the time cap.

50m = 1 Rep for the Run

Masters 55+(Rx):
DB Strict Press: 35/25
250m Row

Scales:
Box HSPU, DB Press, Pike Push Ups

Monday April 15, 2019

It's St. George's House
Shoulder Press (4x8)
-Weight can be building through the working sets
-Reps should be slow and controlled
-Record the weight of the final set.
Metcon (AMRAP - Rounds and Reps)
20 Minute AMRAP:
500m Row
7 Burpees OTB
9 KBS 70/53#
11 OHS 95/65#

Scale:
500m Row
7 Burpees
9 KBS 53/35# or 35/28#
11 OHS 65/55#

Saturday April 13, 2019

04/13/2019
Metcon (AMRAP - Rounds and Reps)
Partner WOD!
30 Minute AMRAP:
20 Ring Push Ups
30 Calorie Assault Bike
40 DB Snatches, 50/35#
80m Prowler Push, 185/135#

Record the number of rounds and reps completed during the time cap.

Scales:
Elevate rings for Push Ups or regular Push Ups
DB: 35/25, or lighter
Prowler: 135/95#

Friday April 12, 2019

04/12/2019
Pistol Squats (4x8)
Pistol Squats
Perfome 4 sets of 8 squats on each leg. You can add weight or modify movement if needed. Record the weight of the final set.
Metcon (Time)
5 Rounds for Time:
5 Bar Muscle Ups
7 Dual DB Front Squats, 50/35#
9 Ski Erg Calories
50 Double Unders

Record the time taken to complete.

Masters 55+(Rx):
Pull Ups
DB: 35/25#
2:1 Singles

Scales:
Bar Muscle Up progression, C2B, Pull Ups, Horizontal Ring Rows
DB: 35/25#, 25/15#, or lighter
Fewer Double Unders per round, 2:1 Singles

Monday February 18, 2019

02/18/2019
CrossFit Games Open 16.3 (AMRAP - Reps)
AMRAP 7 minutes
10 power snatches
3 bar muscle-ups

Men use 75 lb.
Women use 55 lb.
Record the time to complete.

Masters 55+ (Rx):
Ring Rows

Scales:
Barbell: 65/45#, 45/35#, or lighter
C2B, Pull Ups, Jumping Pull Ups, Ring Rows
Metcon (Time)
Part B - Partner WOD!!
100 Clean and Jerks, 135/95#
*1 Burpee at the top of each minute

Record the time to complete.

Masters 55+ (Rx):
Barbell: 95/65#

Scales:
Barbell: 115/85#, 105/75#, 95/65#, or lighter

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