workout of the day
09.08.2023 Partner WOD
WOD
"Rock Star"
With A Partner Alternating Complete Rounds:
AMRAP 7:
- 5 Burpees Over DB
- 5 DB Thrusters 50/35#
*Rest 3 Minutes
AMRAP 7:
- 10 Box Jump Overs 24/20"
- 3 Wall Walks
*Rest 3 Minutes
AMRAP 7:
- Max DB Snatches 50/35#
*Non Working Partner Holds Dead Hang From Rig
2 sets
10 each side DB death march
10 plank shoulder taps
5 each side DB thrusters
5 plank shoulder tap + push up each side
10 alternating DB hang snatch
WOD
"Rock Star"
With A Partner Alternating Complete Rounds:
AMRAP 7:
- 5 Burpees Over DB
- 5 DB Thrusters 50/35#
*Rest 3 Minutes
AMRAP 7:
- 10 Box Jump Overs 24/20"
- 3 Wall Walks
*Rest 3 Minutes
AMRAP 7:
- Max DB Snatches 50/35#
*Non Working Partner Holds Dead Hang From Rig
07.28.2023
WOD
"You Need This"
40 alternating DB snatches
50 feet single DB OH walking lunges
30 DB hang clean & jerks
50 feet single DB front rack walking lunges
20 DB overhead squats (10 each side)
50 feet single DB suitcase walking lunges
10 DB thrusters
Weights 50/35 35/20
Strength
Push Jerks
8 sets of 3 reps @ 75-78%
WOD
"You Need This"
40 alternating DB snatches
50 feet single DB OH walking lunges
30 DB hang clean & jerks
50 feet single DB front rack walking lunges
20 DB overhead squats (10 each side)
50 feet single DB suitcase walking lunges
10 DB thrusters
Weights 50/35 35/20
07.16.2023 Swim WOD
5 rounds
10 ball slams
10 DB snatches
10 jumping jacks
10 DB thrusters
150m swim
Meet at West Bush Lake in Bloomington 9am
5 rounds
10 ball slams
10 DB snatches
10 jumping jacks
10 DB thrusters
150m swim
01.11.2023
WOD
"Walk the Line"
each set for time
Set one
10 DB power cleans 50/35 35/20
50 feet front rack walking lunges
5 DB burpee box step overs 24/20"
50 feet front rack walking lunges
5 DB burpee box step overs
10 DB power cleans
Rest 3:00
Set two
4 rounds for time
6 DB thrusters 50/35 35/20
12 sit ups
Warm up
2 rounds
Cardio 200m
Single-Leg Deadlifts x 8-10 reps @ 3011 (Left Leg)
Single-Leg Deadlifts x 8-10 reps @ 3011 (Right Leg)
Half Kneeling single arm DB Press x 8 reps/side
Mobility
hip warm up https://www.instagram.com/p/B9Wyi1GHAdl/
mini-band
1. abduction x 8 each side
2. band kick backs x 8 each side
3. knee knockers x 8 each side
4. banded frog pumps x 16 reps
Strength
Hip thrusts
4 x 8 reps @75-85% DL max
WOD
"Walk the Line"
each set for time
Set one
10 DB power cleans 50/35 35/20
50 feet front rack walking lunges
5 DB burpee box step overs 24/20"
50 feet front rack walking lunges
5 DB burpee box step overs
10 DB power cleans
Rest 3:00
Set two
4 rounds for time
6 DB thrusters 50/35 35/20
12 sit ups
11.25.2022 7am and 8:30am ONLY
WOD
"The 12 Days of Thankfulness"- brought to you by Invictus
1 250 Meter Row
2 Muscle-Ups (Ring or Bar)
3 Dumbbell Thrusters (55/35 lbs)
4 Burpee Box Jumps (24/20″)
5 Handstand Push-Ups
6 Chest-to-Bar Pull-Ups
7 Kettlebell Swings (24/16 kg)
8 Single-Arm DB or KB Snatches (4 each arm; 55/35 lbs)
9 Toes to Bar
10 Walking Lunges with Dumbbells (55/35 lbs)
11 Ring Dips
12 Man-Makers (55/35 lbs)
Warm Up
Cardio 3:00
then
thoracic flow 5 reps of each movement
1. yoga push ups
2. beast to alternating leg through
3. deep squat with thoracic rotations
4. prone swimmers
5. prone swimmers with alternating hands- behind the back and behind the head.
then
squat flow 5 reps of each movement
1. 90/90 hip switch
2. straight leg swings in the 90 position
3. deep squat with thoracic rotations
4. deep squat internal knee rotation
5. internal knee rotation + sit back on heel
WOD
"The 12 Days of Thankfulness"- brought to you by Invictus
1 250 Meter Row
2 Muscle-Ups (Ring or Bar)
3 Dumbbell Thrusters (55/35 lbs)
4 Burpee Box Jumps (24/20″)
5 Handstand Push-Ups
6 Chest-to-Bar Pull-Ups
7 Kettlebell Swings (24/16 kg)
8 Single-Arm DB or KB Snatches (4 each arm; 55/35 lbs)
9 Toes to Bar
10 Walking Lunges with Dumbbells (55/35 lbs)
11 Ring Dips
12 Man-Makers (55/35 lbs)
Intermediate/Scaled Version
1 250 Meter Row
2 Banded Chest to Bar pull ups
3 Dumbbell Thrusters (35/20 lbs)
4 Burpee Box Jumps/Step-Ups (24/20″)
5 Piked HSPU from a box or floor
6 Chin-Over-The-Bar Pull-Ups
7 Kettlebell Swings (16/12 kg)
8 Single-Arm DB or KB Snatches (4 each arm; 35/20 lbs)
9 Hanging Knee Raises
10 Walking Lunges with Dumbbells (35/20 lbs)
11 Stationary Dips
12 Man-Makers (35/20 lbs)
05.18.2022
WOD
"Ellen" CrossFit girl wod
compared to Jan. 19th, 2021
3 rounds for time
20 burpees
21 DB snatch- use a single DB alternating
12 DB thrusters- use dual DBs
RX 50/35
SC 35/20
Warm Up
2 sets
1:00 run
30 seconds reach thrus
30 yoga push ups
1:00 run
30 seconds banded good mornings
30 seconds glute bridges
finish with 1:00 KBswings
Stregnth
A. Deadlifts
5 reps @ 65%
4 reps @ 75%
3 reps @ 80%
2 reps @ 85%
1 rep @ 90%
1 rep @ 95%
B. DB side bends 5 x 10 reps each side
WOD
"Ellen" CrossFit girl wod
compared to Jan. 19th, 2021
3 rounds for time
20 burpees
21 DB snatch- use a single DB alternating
12 DB thrusters- use dual DBs
RX 50/35
SC 35/20
11.16.2021
WOD
"Moving on Up"
21-15-9
DB thrusters 50/35 35/20
burpees over the dumbbell
15-12-9
alternating DB snatches 50/35 35/20
wall balls 20/14
6-3-1
bar muscle ups or strict pull ups
HSPU or boxed piked hspu
Warm Up
2 sets
20 supermans
20 each side banded lateral steps
15 air squats
15 prone shoulder Y's
10 barbell hang muscle cleans 45/35
10 barbell strict press
Mobility
wall slides x 15
prayer stretch x 30 seconds
deep squat plate hold x 30 seconds
thoracic rotations x 5 each side
Strength
A. muscle clean + push press
4 sets- lighter loads for good form
B. power clean + hang power clean + push jerk
warm up 2 sets 55%, 60%
work: 4 sets 65%, 70%, 75%, 80%
WOD
"Moving on Up"
21-15-9
DB thrusters 50/35 35/20
burpees over the dumbbell
15-12-9
alternating DB snatches 50/35 35/20
wall balls 20/14
6-3-1
bar muscle ups or strict pull ups
HSPU or boxed piked hspu