Thursday, July 19, 2018

2018-07-20 WOD

Black Widow Week

CrossFit HQ WOD 180707
For Time:
...100' Handstand Walk
...9 Squat Cleans (185/135#)
...75' Handstand Walk
...12 Squat Cleans
...50' Handstand Walk
...15 Squat Cleans
...25' Handstand Walk
Time cap of 15 minutes. Record time.



COMPETITORS

CrossFit HQ WOD 180707
For Time:
...100' Handstand Walk
...9 Squat Cleans (185/135#)
...75' Handstand Walk
...12 Squat Cleans
...50' Handstand Walk
...15 Squat Cleans
...25' Handstand Walk
Time cap of 15 minutes. Record time. Compare to Nick Urankar's time of



Reverse Hyper
...3-4 x 15-25 Reps (30-50% of 1RM Back Squat). Try to increase load/reps slightly every time you do this.

Wednesday, July 18, 2018

2018-07-19 WOD

Black Widow Week

Every 3 Minutes for 6 Rounds:
...50 Double Unders
...3 D-Ball Over Shoulder (100/70#)
...1 Rope Climb
Record total reps. Perfect Rx'd score is 324 reps.
***COMP is 60 DU, 3 D-ball (150/100#), 2 RC. Perfect Comp score is 390 reps.



COMPETITORS

[RECOVERY DAY]
3 Rounds:
...20-10 AAB Tabata (70/90% effort)*
...Total calories from current round (75% effort)
...Rest 2 min
*Record time and total calories. Don't bike during the rest period of the Tabata, it will only increase the amount of work to be done.

Tuesday, July 17, 2018

2018-07-18 WOD

Black Widow Week

"Parker" [RX]
21-15-9 reps for time:
...Kettlebell Swing (53/35#)
...Burpee to 6"
Record time. Compare to 2017-10-31.



"Ajax" [RX]
9-15-21-27 reps for time:
...ABMat Sit Up
...Push Press (95/65#)
Record time. Compare to 2017-01-17.



COMPETITORS

"Parker" [Comp]
21-15-9 reps for time:
...Kettlebell Swing (70/53#)
...Burpee to 6"
Record time. Compare to 2017-10-31.



"Ajax" [Comp]
9-15-21-27 reps for time:
...GHD Sit Up
...HSPU
Record time. Compare to 2017-01-17.

Monday, July 16, 2018

2018-07-17 WOD

Black Widow Week

"Brotate"
For time:
...40 Strict Pull Ups
...50 Calorie Assault Bike (Legs Only)
...60 Bench Press (135/95#)
...70 Weighted Step Ups to 20"" (30/20#)
...80 Hammer Curls (40/side)
...90 OH Lunges (55/35#)
Complete one max effort set of each movement. Rotate to the next upon failure. Continue until all of the reps are completed.



COMPETITORS

"Brotate"
For time:
...40 Strict Pull Ups
...50 Calorie Assault Bike (Legs Only)
...60 Bench Press (135/95#)
...70 Weighted Step Ups to 20"" (30/20#)
...80 Hammer Curls (40/side)
...90 OH Lunges (55/35#)
Complete one max effort set of each movement. Rotate to the next upon failure. Continue until all of the reps are completed.



Reverse Hyper (Recovery):
...2x25 (25% of 1RM Back Squat)

Sunday, July 15, 2018

2018-07-16 WOD

Just a heads up on our programming this year that is different than past seasons. This week will be a transition week before we start our SKILL cycle next week, which is my favorite... The BATMAN Cycle! So enjoy a week of randomized fitness before we hunker down and really focus on some Olympic lifting and gymnastics technique in the next cycle!



Black Widow Week

In Teams of 3, AMRAP in 30 Minutes:
...15 Calorie Row
...12 Toes to Bar
...9 DB Squats (2x50/35#)
Switch after complete rounds. Record rounds/reps.



COMPETITORS

In Teams of 3, AMRAP in 30 Minutes:
...15 Calorie Row
...12 Toes to Bar
...9 DB Squats (2x70/50#)
Switch after complete rounds. Record rounds/reps.



Reverse Hyper
...3-4 x 15-25 Reps (30-50% of 1RM Back Squat). Try to increase load/reps slightly every time you do this.

Thursday, July 12, 2018

2018-07-13 WOD


In case you guys haven't seen the video of this one yet, check it now so you know what you're getting yourselves into tomorrow!



Hulk Cycle Week 15

"Fight Club"
3 Rounds for Total Reps
...1 Minute of Thrusters (95/65#)
...1 Minute of Power Cleans (95/65#)
...1 Minute of Box Jump Overs (24/20"")
...1 Minute of Pull Ups
...1 Minute Assault Bike
...Rest 1 Minute
Record total reps. "Fight Club" is courtesy of competitorstraining.com. Score 300+ reps and they'll send you a free t-shirt!



COMPETITORS

"Fight Club"
3 Rounds for Total Reps
...1 Minute of Thrusters (95/65#)
...1 Minute of Power Cleans (95/65#)
...1 Minute of Box Jump Overs (24/20"")
...1 Minute of Pull Ups
...1 Minute Assault Bike
...Rest 1 Minute
Record total reps. "Fight Club" is courtesy of competitorstraining.com. Score 300+ reps and they'll send you a free t-shirt!



Strongman
2 Rounds for Time:
...50m Double KB OH Carry (53/35#)
...50m Double KB Front Rack Carry
...50m Double KB Farmer Carry



Reverse Hyper
...3-4 x 15-25 Reps (30-50% of 1RM Back Squat). Try to increase load/reps slightly every time you do this.

Wednesday, July 11, 2018

2018-07-12 WOD

Hulk Cycle Week 15

AMRAP in 15 minutes:
...1 Legless Rope Climb (15')
...10 HSPU
...100m Sled Push (95/65#)
*COMP is 1 Pegboard Ascent instead of the legless rope climb!
Record rounds/reps.



COMPETITORS

[RECOVERY DAY]
Aerobic Capacity
Every 3 minutes until 200/160 Calories are complete.
...10 PVC Pass Throughs
...10 Alternating Step Ups (20")
...Bike for Calories in remaining time



[RECOVERY DAY]
Deload Front Squat
...3x2 (75% of 1RM)
Record load.