WOD'S ARCHIVE

  • Saturday Partner WOD!

    By Bill | In Metabolic Conditioning, WOD | on August 3, 2018

    Partner WOD:

    AMRAP in 7:00 of:

    6 Hang Power Cleans (95,65)

    12 Wall Balls (20,14)

    3:00 Rest

    AMRAP in 7:00 of:

    14 kettlebell swings (1.5/1 pood)

    7 goblet squats

    3:00 REST

    AMRAP in 7:00 of: 

    5 Box Jump Overs (24,20)

    4 Front Rack Lunges (95,65)

    3 Burpee over Bar

    One completes a full round, while other rests!

    CONTINUE READING
  • Strength:
    Hang Power Clean: 6-8 sets building to 1RM

    Metcon Warm-up/Prep:
    1a) Hang Power Clean + Push Press: 3 x 3 + 2. Rest 30s.
    1b) Overhead Squat: 3 x 3. Rest 30s.
    1c) T2B: 3 x 5. Rest 30s.

    Metcon:
    4 RFT:

    15 T2B
    15 Hang Power Cleans (115, 75)
    15 Push Press (115, 75)
    15 Box Jumps w. Step Down (24, 20)
    15 Overhead Squats (115, 75)

    21:00 Time Cap

    CONTINUE READING
  • Front Squats, RDLs & Partner WOD

    By Bill | In Metabolic Conditioning, WOD | on August 1, 2018

    Strength:
    6:00 EMOM: 3 Front Squats @ 75-80% no pause

    3:00 EMOM: 5 RDLs (same load)
    Metcon:
    20:00 AMRAP in teams of 2:

    0:00-10:00
    100 ft. Farmers Carry (70,53)

    10:01-15:00
    Max Rounds of:

    20 goblet squats (70,53)

    20 russian kettlebell swings (70,53)

    20 hollow rocks

    15:01-20:00
    Max Reps of:

    10 Front Rack Reverse Lunges (115,75)

    10 burpees

    **One person works while other rests; work not split.

    Extra Credit:
    Spend 7:00 light recovery work:

    bike, row, foam rolling

    CONTINUE READING
  • Skill:
    Handstand Walking or Handstand Hold
    *Spend 10 minutes practicing today.
    *In between sets perform a 10s L-Sit OR a 10s Hollow Hold + 10 Banded Pull-aparts

    Metcon:
    Tabata: (:40 work/:20 rest)

    5 rounds for max reps of:

    wallballs (20,14)

    box jumps with step downs (24,20)

    handstand walking or shoulder taps

    russian twists with plate (25,15)

    max calories on bike/row

    **Score is total wallballs + calories)

    Back & Quads:
    1 Rounds of:
    60 Double KB Rows
    60 Double KB Front Squat
    *Use two light KBs and be smooth with each repetition ie. slow + controlled.

    CONTINUE READING
  • Strength:
    Jerk: 6  x  3 @ 70-75%, every :90.

    Seated DB Presses 3 x 10, :30 rest

    Banded Pull downs 3 x 25, :30 rest

    Metcon:
    Every 4:00 x 4 rounds of:

    12 Chest to Bar Pull Ups

    400 meter run

    Delts & Biceps:
    1a) ”Shoulder Circuit #2”: 3 x 10 ea. Rest 30s.
    (Lateral raise + front raise + cuban press)

    1b) DB Hammer Curls: 3 x 10. Rest 30s.

    CONTINUE READING
  • Strength:
    Zercher Box Squat 6×3, Rest 2:00

    Metcon:
    For Time:

    30 cal Assault Bike

    30 Deadlifts (225,155)

    30 lateral burpees

    9:00 Time Cap

    **sub bike for 45 cal row/400 meter run

    **go in heats if necessary

    Core:
    Partner Specials: 3 sets for max reps

    CONTINUE READING
  • Partner WOD/ 40:00 Time cap

    For Time:

    800 Meter Run

    50 medball cleans (20,14)

    50 Power Snatches (75,55)

    800 Meter Run

    50 Hand-Release Push Ups

    50 Burpee Pull Ups

    800 Meter Run

    50 medball cleans (20,14)

    50 Power Snatches (75,55)

    800 Meter Run

    50 Hand-Release Push Ups

    50 Burpee Pull Ups

    CONTINUE READING
  • Strength:
    Jerk 6-8 sets of 1RM. Rest 2:00

    Metcon:
    20:00 EMOM, alternating movements every minute:

    12 Toes to Bar

    12 Hang Power Cleans (115,75)

    12 Push Press (115,75)

    12 Box Jump with step downs (24,20)

    100 ft. Bear Crawl

    Back & Delts Accessory Work:
    2 Rounds of:

    30 One arm rows (15 each)

    30 Rear Delt Raises

    Rest as needed

    CONTINUE READING
  • Strength:
    7:00 EMOM of:

    3 Front Squats with a pause @ 70-75%

    3:00 EMOM of:

    3 Touch & Go Deadlifts (same load)

    Metcon:
    For Time:

    3 legless rope climbs

    9 back Squats (225,155)

    30 Wall balls (20,14)

    2 legless rope climbs

    7 back squats

    20 wall balls

    1 legless rope climb

    5 front squats (225,155)

    10 wall balls

    12:00 Time Cap

    GPP:
    Max Distance Farmer Carry (70,53) in 5:00

    CONTINUE READING
  • Skill Practice:
    Spend 10:00 practicing Pistols & Rope Climbs

    Metcon:
    25:00 AMRAP with a partner:

    100 Double Unders

    400 meter run

    50 DB/KB alternating Snatches (50,35)

    **No Score today. Split Work as needed; one athlete works, while other rests

    Recovery:
    3:00 of light foam rolling &

    3:00 of parasympathetic breathing

    CONTINUE READING
© CROSSFIT RENAISSANCE PHILADELPHIA 2018. ALL RIGHTS RESERVED.
A Philadelphia CrossFit Gym | Login