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WOD Blog

Open WOD 17.5 ReTest

September 28, 2017
Durability 

Weighted Hollow Rock - 5 Minutes of Quality - rest as needed



Skill/Strength

Ilya Ilyin, during his preparation to break the Clean and Jerk World Record twice at the 2015 World Championships in the 105k bodyweight category (231 pounds). Ilya Clean and Jerked 246k (541 pounds)



WOD

OPEN WOD 17.5

10 Rounds

9 Thrusters (95/65)

35 Double Unders

 

If you're been CrossFitting for less than 2 years, then retests are still always fun! In other words, you always beat your previous score. The longer you CrossFit, the less and less frequent will your PRs be. If you're working with tired legs today, then don't strive for a PR but simply 90%+ of your previous best.

Scores from Tuesday


WOD – 184.8 –

September 27, 2017
Durability 

Hip Flexor Stretch w/ Band - 1 min per leg

Skill/Strength 

1 Legged Hip Lift Hold - 1 min per leg x 1 set

WOD

For Time

150 KB Swings (53/35) Rx+ 72/53

-Every time you stop swinging the KB, complete 12 burpees

 

Scores from Tuesday


WOD – 184.7 –

September 26, 2017
Durability 

Skip! Long WOD!

Skill/Strength

Warm Up & Start

WOD

5 Min Work - 5 Min Rest x 4 Rounds

500 / 400 Meter Row

AMRAP in remaining time - Wall Ball (20/15)  (1 Rep = 1 Point)

or

AMRAP in remaining time - Sled Rope Drag (65/45)  (1 Length = 12 Points)

 

Notes - 10 athletes begin on the rower and 5 advance to the Wall Ball while 5 advance to the Sled. In round 2, those who advanced to the Wall Ball first will advance to the sled second and vice versa. Row four times, wall ball twice and sled twice.

 

Scores from Monday


WOD – 184.5 –

September 25, 2017
Durability 

Single Leg Good Morning + Behind the Neck Snatch Grip OH Press + Overhead Squat x 10 reps x 3 sets - dowels or empty barbells

Skill/Strength 

In 8 Minutes, work up to a heavy weight for the following complex

Power Snatch + Squat Snatch + Power Clean + Squat Clean

WOD

1 Round - 20 Min Time Cap

10 Power Snatch (95/65) Rx+ 135/95

20 Toes to Bar

15 Squat Snatch (95/65) Rx+ 135/95

20 Pull-Ups (Rx+ Chest to Bar)

20 Power Clean (95/65) Rx+ 135/95

20 Toes to Bar

25 Squat Clean (95/65) Rx+ 135/95

 

Find 1 weight that works best for this WOD.

 

Scores from Sunday


WOD – 184.4 –

September 24, 2017
Durability 

1-Legged Hip Lift - 1 Min AMRAP per leg x 1 set

Skill/Strength

Warm Up & Go!

WOD

4 Stations - 2 min per station - 30 sec rest b/w stations x 3 Rounds

Station 1 - Seld Rope Pull + Sled Ring Drag (45/35) Rx+ 65/45 (1 length = 10)

Station 2 - Jumping Slam Ball (20/15) (1 rep = 1)

Station 3 - Burpee Box Jump (24/20) (1 = 2)

Station 4 - Hollow Rock - go for quality reps

 

Scores from Saturday


WOD – 184.3 –

September 23, 2017
Durability 

Palloff Press Iso Walk Out - 1 min per side x 1 set

Skill/Strength

Back Squat

Build up quickly to a heavy single

WOD

15 min AMRAP

10/10 1-Arm DB Thrusters (50/35)

20 Alternating 1-Arm DB Snatch (50/35)

15 Burpees

 

Scores from Friday


WOD – 184.2 –

September 22, 2017
Durability 

Band X Walk - 90 sec AMRAP x1

Skill/Strength

Warm Up & Go

WOD

Erg Bike Sprints

2 min Sprint - 7 min rest x 4 sets (Damper L10/Damper L7)

 

Heat 1 - 0 - 9 -18 - 27

Heat 2 - 2:15 - 11:15 - 20:15 - 29:15

Heat 3 - 4:30 - 13:30 - 22:30 - 31:30

Heat 4 - 6:45 - 15:45 - 24:45 - 33:45

 

Notes - Picking the correct pace is important today and it should be very aggressive. The bike produces an avg. 1000m pace that will change per second, based on your output. This avg. 1000m pace on the bike is similar to the rower 500m pace. Without knowing exactly what pace to start with, my advice is to start out fast.

 

Scores from Thursday


WOD – 184.2 –

September 21, 2017
Durability

Tabata Hollow Rock

Skill/Strength

10 Bottoms Up Skater Squats x 3 sets



WOD

For Time

30 Power Clean(135/95) Rx+165/110

1000 Meter Run

20 Power Clean

750 Meter Run

10 Power Clean

500 Meter Run

 


WOD – 184.1 –

September 20, 2017
Durability 

1-Arm DB Sit-Ups - 10 reps per arm x 3 sets - legs straight


Skill/Strength 

Weighted Pull-up

Work to a 1 Rep Max in 8 minutes

-This can be with band assistance, for example, first time doing 1 strict pull-up with a blue band.

-If you are scaling with heavy band tension, then go for a rep max with the band, for example, 8 reps with a black band is 2 reps more than my previous best with that band.

WOD

20 min AMRAP

5 Chest to Bar Pull-ups

10 Push-Ups

15 AbMat Sit-Ups (Rx+ Tuck-Ups)

20 Jumping Air Squats

 

Scores from Tuesday


WOD – 184.0 –

September 19, 2017
Durability 

DB Powell Raise - 3 sets of 8 to 10 reps per side - no rest



Skill/Strength

DB Box Jumps - 5 sets of 5 reps

Question - Should I go heavy on the DBs and low on the box or light on the DBs and high on the box?

Answer - Heavy DBs & low box

WOD

1 Round

75 KB Swings (53/35) Rx+ 72/53

25 Box Jumps (24/20)

50 Alternating KB Reverse Lunges (53/35) Rx+ 72/53

150 Double Unders (Rx+ 200)

 

Scores from Monday