WODs


UA CrossFit WOD, August 8, 2020

Saturday Movement Prep GENERAL PREP #2 2 sets 10 Single Step Ups ea 10m Lizard walk 30s Plank Hold 10 Wall Angels 12/8 Calories 1 set on prep into Prime rnd x2 30 D/us 7 Hang cleans 5 Front rack lunges Metcon Metcon (Time) 100 D/us 50 Hang Power Cleans 42.5/30 40 Push ups 30...

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UA CrossFit WOD, August 7, 2020

Friday Movement Prep HINGE #2 2-3 sets 12m Ostrich walk 10 Single Leg RDL (back foot on wall) 10 Sumo kb deadlift (no lock out) 12/10 Cal Row Strength & Conditioning Metcon (4 Rounds for reps) 4 x 1min AMRAP Deadlift rest 2min between efforts, increase over Rounds Rx Male – 60,80,100,100 Female – 40,52.5,65,65...

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UA CrossFit WOD, August 6, 2020

Thursday Movement Prep PRESS #1 2-3 sets 10 Wall Angels 10 Single arm KB press 30s HS hold against wall 10 Banded pull apart over head press Strength & Conditioning Metcon (6 Rounds for reps) 6 Sets 3 Min AMRAP 12/9 Cal 10 HSPU,S 3 Devils Press * 2 minute rest between efforts -pair up...

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UA CrossFit WOD, August 5, 2020

Wednesday Movement Prep 1min T-spine box drill into SQUAT #2 2-3 sets 20 Banded clams (from all 4s 10ES) 12m Duck walk 5 Temp step ups (EL) 30s Close stance goblet squat hold Strength & Conditioning Front Squat (4 x 4 @ 80%) 3 Sec pause in the bottom (keep tension) NO BOUNCE Metcon 4...

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UA CrossFit WOD, August 4, 2020

Tuesday Movement Prep 2 Sets 10 scorpions 4 glute bridge walk outs 10 frog pumps 4 shrimp squats EL 4 deck squats 200 Run (toe strike focus) Metcon Metcon (Time) 1 mile run 3 Rounds 20 Box jump overs 15 Hang power snatches 10 Pistol Squats 1 mile Run Rx – 42.5/30 Int – 30/20,...

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UA CrossFit WOD, August 3, 2020

Monday Movement Prep SQUAT/HINGE #2 2-3 sets 6 Wall angels (from seated) 4 Tempo pulse wall squats (arms oh) 5 Kang Squats 20s Side Plank (ES) Strength & Conditioning Metcon 3 Rounds EMOM 1 – 45 sec elevated glute bridge 2 – 30sec Hollow hold (2 x 1.25kg plates) 3 – 30sec Hanging L to...

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UA CrossFit WOD, August 1, 2020

Saturday Movement Prep GENERAL PREP #2 3 sets 10 Single Step Ups ea 10m Lizard walk 30s Plank Hold 10 Wall Angels 12/8 Calories Metcon 31 Heroes (AMRAP – Reps) 31 Minute AMRAP of: Partner 1: 8 Thrusters, 155# / 105# 6 Rope Climbs, 15 ft. 11 Box Jumps, 30" / 24" Partner 2: 400m...

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UA CrossFit WOD, July 31, 2020

Friday Movement Prep CLEAN #1 2-3 sets 3-5 Clean Grip RDL 3-5 Clean Grip Deadlifts 3-5 High Hang Muscle Clean 3-5 Front Squat 3-5 Clean Pull Under 3-5 Power Cleans 3-5 Squat Cleans Strength & Conditioning Metcon (4 Rounds for reps) 4 x 1min AMRAP Squat cleans rest 2min between efforts Male – 100, 80,...

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UA CrossFit WOD, July 30, 2020

Thursday Movement Prep PRESS #1 2-3 sets 10 Wall Angels 10 Single arm KB press 30s HS hold against wall 10 Banded pull apart over head press Strength & Conditioning Metcon 3 Sets A1 – 2 Strict, 3kipping, 2 Strict (no butterfly) A2 – 6-10 Ring push ups (2,1x,1) A3 – 3-6 segmented strict HSPU’S...

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UA CrossFit WOD, July 29, 2020

Wednesday Movement Prep 1min T-spine box drill into SQUAT #2 2-3 sets 20 Banded clams (from all 4s 10ES) 12m Duck walk 5 Temp step ups (EL) 30s Close stance goblet squat hold Strength & Conditioning Front Squat (build to tough double ) NO BOUNCE Metcon (AMRAP – Reps) AMRAP Set Front Squat (take 20/15kg...

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