All WODs 2017-11-13T01:25:54+00:00

Feb 22

February 22nd, 2018|Categories: WOD|

Royal Wolf CrossFit – CrossFit

View Public Whiteboard

Warm-up

Warm-up

Turkish Get Up (3-2-2 Each Side)

Tabata Hollow Body / Arch (1 Set (4 Each))

4 Rounds of Hollow Body

then

4 Rounds of Arch

Metcon

Metcon (No Measure)

15 EMOM

(Light Weights)

1. 200 M Run

2. 10 Goblet Squats

3. 10-20 Ab Mat Sit Ups

4. 5-10 Push Ups

5. 10 KB Swings

1 Min Couch Stretch (Each Leg)

15 EMOM

1. 200 M Row

2. 10-20 Med Ball Cleans

3. Mountain Climbers

4. 15 RDL (35/45)

5. 10 OHS (35/45)

1 Min Pigeon Stretch (Each Side)

Cool Down

Bootcamp Day 2

February 22nd, 2018|Categories: WOD|

Royal Wolf CrossFit – Bootcamp and On-Ramp

View Public Whiteboard

Warm-up

Tabata: Burpee Chest Pass:

While one partner holds the medicine ball, the other performs a burpee. Partners chest pass the ball back and forth for max reps in 20 seconds.

Metcon

Drill 1 – “So You Think You Can Dance?”

AMRAP 10

(Light Weights)

1. 200 M Run

2. 10 Goblet Squats

3. 10-20 Ab Mat Sit Ups

4. 5-10 Push Ups

5. 10 KB Swings

1 Min Couch Stretch (Each Leg)

15 EMOM

1. 200 M Row

2. 10-20 Med Ball Cleans

3. 8-10 Burpees

4. 10 PVC OHS

5. 16 unweighted SL deadlifts (8/side)

1 Min Pigeon Stretch (Each Side)

Drill 2 – “Melting Core”

In 8 minutes, do as many situps as possible. 1 partner works towards situps, other holds plank. Switch as needed.

Feb 21

February 21st, 2018|Categories: WOD|

Royal Wolf CrossFit – CrossFit

View Public Whiteboard

Warm-up

Weightlifting

Back Box Squat (3-3-3-3)

Squatting to a Box – once your seat touches down on the box – exploding from the bottom

Box Jumps (4-4-4-4)

PERFECT Box Jumps

-Landing softly

-Knees Slightly Out

-Mid Foot & heel at the same time

Metcon

Metcon (Time)

21-15-9

Calorie Row

Hang Power Snatch (75/55)

Wall Balls (20/14) 10 ft target

Feb 20

February 20th, 2018|Categories: WOD|

Royal Wolf CrossFit – CrossFit

View Public Whiteboard

Warm-up

Weightlifting

Squat Clean (25 Min )

Work on Power and Squat Clean Technique

Metcon

Metcon (Weight)

9 EMOM

Minutes 0, 1, 2 (Every Minute = 9 Reps)

3 Power Cleans (135/95)

3 Front Squats (135/95)

3 S2OH (135/95)

Minutes 3, 4, 5

3 Power Cleans (155/105)

3 Front Squats (155/105)

3 S2OH (155/105)

Minutes 6, 7, 8

3 Power Cleans (185/125)

3 Front Squats (185/125)

3 S2OH (185/125)
If you have fewer than 10 sec of rest skip the next minute

Score heaviest weight

Cool Down

Feb 19

February 19th, 2018|Categories: WOD|

Royal Wolf CrossFit – CrossFit

View Public Whiteboard

Warm-up

Weightlifting

Deadlift (5-5-5-5-5)

Jump Off Box (5-5-5-5-5)

Step off a Box or Plate (forward) – any size

Immediately after feet hitting the ground jump up (as fast as you can)

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 8:

20 Meter Walking Lunge

10 Pull-ups

20 M Sled Push (135, 90)

Cool Down

Bootcamp Day 1

February 19th, 2018|Categories: WOD|

Royal Wolf CrossFit – Bootcamp and On-Ramp

View Public Whiteboard

Warm-up

Warmup drill

Dynamic Stretching

Drill 1 – “Shuttle Scuffle” (5 rounds per person)

Metcon

Split into 2 teams – these will be your teammates for second drill! – Draw chips from hat.

Drill 2 – “Junkyard Dash” (3 rounds per person) – teammates not working, hold plank

20 m sled sprint

3 tire flips

120 m med ball run

(Next teammate goes)

3 tire flips

20 m sled sprint

Drill 3 – “Finisher”

5 stations, 2 rounds, 1 minute per station, 1 minute rest between rounds

Station 1 – Squat thrusters w/ dumbbells

Station 2 – Ab mat situps

Station 3 – Pushups

Station 4 – Mountain climbers

Station 5 – KB lunge

After Party

RomWOD Stretching, chat w/ each other, discuss specific goals, etc.

17.1

February 17th, 2018|Categories: WOD|

Royal Wolf CrossFit – CrossFit

View Public Whiteboard

Warm-up

Coaches Choice

Metcon

CrossFit Games Open 17.1 (Time)

For time:

10 snatches

15 burpee box jump-overs

20 snatches

15 burpee box jump-overs

30 snatches

15 burpee box jump-overs

40 snatches

15 burpee box jump-overs

50 snatches

15 burpee box jump-overs

M: 50-lb. dumbbell / 24-in. box

F: 35-lb. dumbbell / 20-in. box

Time cap: 20 minutes

Feb 16

February 16th, 2018|Categories: WOD|

Royal Wolf CrossFit – CrossFit

View Public Whiteboard

Warm-up

Coaches Choice

Gymnastics

Farmer’s Carry (4 X 40 Meters)

Uneven Farmer Carrys for extra Challenge

Handstand Push-ups (4 X 5 (Strict))

Scale w/ Mats & Kipping

Scale – Down Dog W 1 leg in air (three-legged dog)

Handstand Push-ups (4 X 5 (Strict))

Scale w/ Mats & Kipping

Scale – Down Dog W 1 leg in air (three-legged dog)

Pistols (4 X 5 Each Side)

Metcon

Plank (4 X :30 )

ACTIVE Plank

On Rings for extra Challenge

Metcon (Time)

30-20-10

-Squat Clean Thrusters (75/45)

-KB Swings (44/25)

-Ab Mat Sit Ups

Cash Out 200 M Run
RX +

95/65 & KB 53/35

Cool Down

Feb 15

February 15th, 2018|Categories: WOD|

Royal Wolf CrossFit – CrossFit

View Public Whiteboard

Warm-up

Coaches Choice

Weightlifting

Squat Snatch (Technique Work 20-25 Min)

Metcon

Metcon (Time)

10-1 OHS + 1 RC

10 OHS (115/75)

1 Rope Climb

9 OHS

1 Rope Climb

8 OHS

1 Rope Climb

….1

Cool Down

Happy Valentines Day!

February 14th, 2018|Categories: WOD|

Royal Wolf CrossFit – CrossFit

View Public Whiteboard

Warm-up

Coaches Choice

Gymnastics

Bar Muscle-ups (4X5)

Scale: Banded

Scale: Negative Dip + Negative Pull Up

Bar Muscle-ups (4X5)

Scale: Banded

Scale: Negative Dip + Negative Pull Up

L-Sit (4 X :30 sec)

Metcon

CrossFit Games Open 16.4 and 17.4 (AMRAP – Reps)

13-Minute AMRAP:

55 Deadlifts, 225# / 155#

55 Wall-Ball Shots, 20# / 14#

55 Calorie Row

55 Handstand Push-ups
Scale:

#135/#95

Med ball 20#/10# at 9ft

Hand Release Push-Ups

Cool Down