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

Black Mamba

December 12th, 2017|Categories: WOD|

Royal Wolf CrossFit – CrossFit

Warm-up

Burgener Warm-up (No Measure)

BURGENER WARM-UP:

1. Down and “Finish”

2. Elbows High and Outside

3. Muscle Snatch

4. Snatch Lands at 2″, 4″, 6″

5. Snatch Drops

SKILL TRANSFER EXERCISES:

1. Snatch Push Press

2. Overhead Squat

3. Heaving Snatch Balance

4. Snatch Balance without a dip

5. Snatch Balance with a dip

Weightlifting

20 minutes to complete

3×5 snatch balance

5×3 snatch from the floor

*technique over weight

Snatch Balance (3×5)

Snatch (5×3)

Metcon

Metcon (Time)

4 rounds for time

8 ring dip

8 T2B

4 clean complex (135/95)
1 clean complex =

1 power clean from the ground

1 hang power clean ATK

1 hang power clean BTK

1 power clean from the ground

*all 4 movements must be done without dropping the bar

Endurance Week 6

December 12th, 2017|Categories: WOD|

Royal Wolf CrossFit – Endurance

Warm-up

Row (No Measure)

800 easy pace

Bear Crawl Air Squat (No Measure)

20m Bear crawl

10 Air Squats

Weightlifting

12 EMOM

1) :30 Plank

2) 10 Goblet Squats

3) 10 KB Swings

Goblet Squat (4×10)

Plank (4x:30)

Kettlebell Swing (4×10)

Metcon

Metcon (AMRAP – Rounds and Reps)

20 AMRAP

200 Row

8 DB Thrusters (2×35/20)

10 KTE / Sit Ups

Pistol Pete

December 11th, 2017|Categories: WOD|

Royal Wolf CrossFit – CrossFit

Weightlifting

Every 2:30 for 15 minutes (6 sets):

3 back squats @ 80%

Back Squat (6×3)

Keep weight at 80% across all sets.

Metcon

Metcon (Time)

3 rounds for time:

24 pistols (12/side, alternating legs)

18 KB single arm KB push press (9/side)

12 KBS
KB weight: (53/35)

Rx+ (70/53)

Bro Down

December 9th, 2017|Categories: WOD|

Royal Wolf CrossFit – CrossFit

Weightlifting

15 minutes to complete

Bench Press (10-8-5-5-5)

10 @40-50%

8 @60%

3×5 @70-75%

Metcon

Metcon (AMRAP – Reps)

AMRAP 25

160 air squats

80 ab mat situps

40 ring dips

20 back rack lunge (135/105)

10 burpee BMU

5 rope climb
*scale burpee BMU:

1) burpee C2B

2) burpee COB

Run, Forrest, Run!

December 8th, 2017|Categories: WOD|

Royal Wolf CrossFit – CrossFit

Metcon

Metcon (AMRAP – Reps)

AMRAP 30:

100/70 Cal row

1 mile run

*scale: 800m run
For scoring:

Each cal = 1 rep

Each 100 m = 1 rep (1 mile = 16 reps)

Weightlifting

EMOM 10

1) 8 Alternating arm KB C&J

2) 8 KB bent over row

*no score

Cheeky

December 7th, 2017|Categories: WOD|

Royal Wolf CrossFit – CrossFit

Weightlifting

20 minutes to complete:

3×3 Front squat @ 70%

3×2 Front squat @ 75%

4×8 weighted hip extension

Front Squat (3×3 @ 70%, 3×2 @ 75%)

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 12

30 DU

10 DL @ 60%

10 HR pushups

Just Hangin’ Around

December 6th, 2017|Categories: WOD|

Royal Wolf CrossFit – CrossFit

Skills

EMOM 20 (5 rounds)

1) :30 L-Sit

2) 4-6 Weighted Pullup

3) 8-12 GHD situps

4) Rest

L-Sit

L-Sit

Weighted Pull-ups

GHD Situps

Metcon

Metcon (AMRAP – Rounds)

EMOM until failure to complete round:

1-1, 2-2, 3-3, 4-4 etc…

Hang power snatch (75/45)

Lateral bar over burpee
Minute 0: 1 snatch, 1 burpee

Minute 1: 2 snatch, 2 burpee

Minute 2: 3 snatch, 3 burpee

.

.

.

Minute 30: 31 snatch, 31 burpee

All athletes row when finished until the last person is done.

Endurance Week 5

December 5th, 2017|Categories: WOD|

Royal Wolf CrossFit – Endurance

Warm-up

Warm-up (No Measure)

Warmup with 10 min row @ easy pace

shoulder dislocates

2×5 wall squats

2×10 squats

2×15 good morning

2x20m lunge

Metcon

Metcon (No Measure)

‘Skittles’ (40 min AMRAP)

(Literally take a bag of skittles, yank one out: whichever color it is, do that exercise for however many reps you want! It can be as bad as you want to make it)

Green: 5 burpees

Red: 10 push press @ 2×15/30# DB

Yellow: 10 goblet squats @ 16kg / 24kg kettlebell

Purple: FLR plank 30 seconds

Orange: 10 push ups

Every 5 skittles, take 1min rest as needed

Metcon (Time)

Team Row (at least 1000m per person, depending on numbers)

CF Linchpin Test 6

December 4th, 2017|Categories: WOD|

Royal Wolf CrossFit – CrossFit

Warm-up

“Sally” w/ empty bar

Weightlifting

Paused Back Squat (5-5-3-3-3-2-2)

1 count down

3 count hold at the bottom – but not bottomed out

1 count up

1 count rest

Metcon

Metcon (Time)

CF Linchpin Test 6

4 rounds:

21 wallballs (20/14)

18 pullups

15 KBS (53/35)

12 HSPU

The Seven

December 2nd, 2017|Categories: WOD|

Royal Wolf CrossFit – CrossFit

The Seven (Time)

7 Rounds of:

7 Handstand Push-ups

7 Thrusters, 135#

7 Knees-To-Elbows

7 Deadlifts, 245#

7 Burpees

7 Kettlebell Swings, 70#

7 Pull-ups
A suicide bomber killed seven CIA officers and one Jordanian officer at a remote base in southeastern Afghanistan on December 30, 2009
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