wod

Workout of the day (WOD) posts below detail out the daily workouts. Feel free to post your individual times or any general comments or questions you may have from a particular workout.

Mobility Warm-up  Coach Bergener’s Junk Yard Dog Warm-up Be creative if you are by yourself.  Jump over and crawl under imaginary people or put objects in your way if you have no imagination. Skills / Strength 15:00 to Find 3 Back Squats (3 RM) Take no more than 15:00 to find a 3 rep max Back Squat….

Mobility Warm-up   CrossFit Journal Article – The Burgener Warm-up Skills / Strength 5 Sets (2:00 Rest) 5 Hang Power Cleans (5 Rep Max) Perform 5 sets of 5 hang power cleans taking 2 minutes of rest in between sets.  Work your way up to a 5 rep max.  The hang position is also known as…

Mobility Warm-up   400 meter Run Then, 3 Rounds for Quality 5 Push-ups Fitness Level Substitution: Banded Push-ups or Knee Push-ups 5 Air Squats 5 Butterfly Pull-ups  Fitness Level Substitution: Kipping Pull-ups OR Banded Pull-ups OR Ring Rows   Skills / Strength Gymnastics WOD – Hand Stand Progression Against the Wall Pt 1. Gymnastics WOD – Hand Stand Progression Against the Wall Pt 2.  …

Mobility Warm-up Skills / Strength 12 Sets (:30 rest between rounds) 3 Seated Box Jumps Equipment Substitution – Go down to the bottom of the air squat as deep as you can go without rounding your lower back, and then explode up and jump as high as you can. Perform 12 sets of 3 seated…

Mobility Warm-up   Skills / Strength 3 Sets (2:00 Rest) 3 Right-handed Turkish Get-ups Fitness Level Substitution: Go through the motion of the turkish get-up without a kettlebell to develop your movement patterns. 3 Left-handed Turkish Get-ups  Fitness Level Substitution: Go through the motion of the turkish get-up without a kettlebell to develop your movement…

Warm-up   10 Knee Hugs (Alternating legs) 10 Quad Stretches (Alternating Legs) 20 Walking Lunges (Alternating Legs) 10 Push-ups Fitness Level Substitution: Banded Push-ups or Knee Push-ups 10 Air Squats 0:10 Butt Kicks 0:10 High Knees 10 Pistols (Alternating Legs) Fitness Level Substitution: Banded Pistols or 2 X Air Squats 0:10 Butt Kicks 0:10 High Knees 10 Pistols (Alternating Legs) Fitness Level Substitution: Banded Pistols or 2 X Air Squats Skills / Strength   5 sets (1:30 rest)…

Mobility Warm-up   3 Rounds for Quality 10 Frankenstein Kicks 10 Air Squats 10 Arm Circles Forward 10 Arm Circles Backward 5 Downward Dog Push-ups Fitness Level Substitution: Downward Dog Knee Push-ups Skills / Strength   Skills / Strength Rest Day WOD   “Cindy” 20:00 AMRAP 5 Butterfly Pull-ups  Fitness Level Substitution: Kipping Pull-ups OR Banded Pull-ups OR Ring Rows 10 Push-ups Fitness Level Substitution: Banded Push-ups or Knee…

Mobility Warm-up   1:00 Neck Rolls 0:20 Big Arm Circles Forward 0:20 Big Arm Circles Backwards 3 X 0:20 Hollow Body Hold 400m Jog 10 Air Squats 10 Downward Dog Push-ups Fitness Level Substitution: Downward Dog Knee Push-ups Skills / Strength Skills/Strength Rest Day   WOD   2 X 7:00 AMRAPs (7:00 Rest between AMRAPs) 3-6-9-12-15-… Deadlifts  (Men: 185lb / Women:…