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week 1 of 6

Mon 05/14/18

4 x 8 (R/L) low-kneeling single-arm KB press
(sitting on shins/heels)

for time:
800m run
5 rounds of: 5 KB Swings 62#/44# +10 Hollow Rocks
800m run

Tues 05/15/18

7 x 1  2-position pause Front Squat
(3 sec. pause at bottom; 2 sec. pause at parallel on ascent)

AMRAP in 12 minutes of:
1 KB Goblet Box Step-Up (R/L) 44#/26# (increasing by 1 rep each round)
3 Pull Ups
5 Push Ups

6:30pm Lifting

Wed 05/16/18

5 x 3 Snatch Grip Push Press (w/3 sec. pause at top)
7 x 2 Power Clean

Thurs 05/17/18

5 rounds of:
1 turf-lap sled push 90#/50#
10 WallBalls 20#/14#
8 Toes-to-Bar
6 Burpees
(time each round; rest 2 minutes between each round)

6:30pm Lifting

Fri 05/18/18

for time:
10 Turkish Get-Ups (5R/5L, alt.) 53#/35#
20 Box Jumps 24″/20″
1K row
20 Medball Slams 20#/14#
10 Turkish Get-Ups (5R/5L, alt.) 53#/35#

Sat 05/19/18 / Sun 05/20/18

Saturday:
8:30am Human Movement
10:00am
Mobility:  Ribs/Serratus Anterior
12:00pm: Lifting

Sunday:
9:00am Lifting 101

week 6 of 6

Mon 05/07/18

for time:
1K row
3 rounds of:
5 Candlesticks
10 WallBalls 20#/14#
15 KB Swings 53#/35#
500m row
3 rounds of:
5 Candlesticks
10 WallBalls 20#/14#
15 KB Swings 53#/35#
250m row

Tues 05/08/18

time-under-tension Squats:
(8 sec. descent phase; 3 sec. at bottom; 8 sec. ascent phase):
7 x 1 Overhead Squat (increasing weight)

for time:
30 Turkish Get-Ups (15R/15L, alt.) 44#/26#

Wed 05/09/18

2-mile run time trial

Thurs 05/10/18

2 rounds of the following sequence:
(in 3-person groups)
P1: 3 turf-laps Sled Push 50#/30#
P2: max reps Double Unders
P3: max reps Hollow Rocks
rest 30 seconds
P3: 3 turf-laps Sled Push 50#/30#
P2: max reps Hollow Rocks
P1: max reps Double Unders
rest 30 seconds
P2: 3 turf-laps Sled Push 50#/30#
P3: max reps Double Unders
P1: max reps Hollow Rocks

Fri 05/11/18

AMRAP in 12 minutes
(increasing by 1 rep of each, each round)
1 Pull Up
1 Power Clean 135#/95#
1 bar-facing Burpee

Sat 05/12/18 / Sun 05/13/18

Saturday:
8:30am Human Movement
10:00am
Mobility:  Shoulder Series Pt. 3: Rotator Cuff
12:00pm: Lifting

Sunday:
9:00am Lifting 101

week 5 of 6

Mon 04/30/18

time-under-tension Squats:
(8 sec. descent phase; 3 sec. at bottom; 8 sec. ascent phase):
6 x 1 Front Squat (increasing weight)

“Death By…”
2 WallBalls
With a continuously running clock, do 2 WallBalls the first minute, 4 the second, 6 the third, etc. continuing until the interval can no longer be kept

Tues 05/01/18

for time:
1 mile run
3 rounds of “Cindy” (5 Pull Ups; 10 Push Ups; 15 Squats)
800m run
5 rounds of “Cindy”
400m run

6:30pm Lifting

Wed 05/02/18

4 x 8 Barbell single-leg Romanian Deadlift (ea. leg)
(use same weight for all 4 sets)

AMRAP in 12 minutes of:
15 Hollow Rocks
10 Box Jumps 24″/20″
5 Burpees

Thurs 05/03/18

EMOM for 20 minutes of:
2 Power Cleans 115#/75#
3 Front Squats 115#/75#

6:30pm Lifting

Fri 05/04/18

Partner WOD!
6 rounds (3 rounds each, alt. roles)
P.1: 2 turf-lap sled push, 50#/30#
P.2: max calorie row
total calories rowed and divide by time of completion (total seconds) for score

Sat 05/05/18 / Sun 05/06/18

Saturday:
8:30am Human Movement
10:00am
Mobility:  Shoulder Series Pt. 2: Thoracic Mobility
12:00pm: Lifting

Sunday:
9:00am Lifting 101

week 4 of 6

Mon 04/23/18

800m run
(rest = 1/2 time of completion)
1 mile run
(rest = 1/2 time of completion)
800m run

for time:
20 Power Snatch 115#/75#
40 Toes-to-Bar

Tues 04/24/18

(Scale weight as appropriate)
AMRAP in 3 minutes of:
(with 44#/26# KB)
5 Swings
5 Cleans, R
5 Push Press, R
5 Cleans, L
5 Push Press, L
(rest 1 minute)
AMRAP in 3 minutes of:
(with 53#/35# KB)
3 Swings
3 Cleans, R
3 Push Press, R
3 Cleans, L
3 Push Press, L
(rest 1 minute)
AMRAP in 3 minutes of:
(with 62#/44# KB)
1 Swing
1 Clean, R
1 Push Press, R
1 Clean, L
1 Push Press, L

6:30pm Lifting

Wed 04/25/18

30 minutes of:
(for quality of movement)
1 turf-lap sled push (increasing weight)
1 turf-lap walking lunges
1 parking-lot lap dbl. KB front-rack carry (increasing weight)

 

Thurs 04/26/18

5K row time trial

6:30pm Lifting

Fri 04/27/18

time-under-tension Squats:
(8 sec. descent phase; 3 sec. at bottom; 8 sec. ascent phase):
5 x 1 Overhead Squat (increasing weight)
5 x 1 Back Squat (increasing weight)

“Death By…”
Pull Up
Box Jumps 24″/20″
With a continuously running clock, do 1 Pull Up and 1 Box Jump the first minute, 2 of each the second, 3 the third, etc. continuing until the interval can no longer be kept

Sat 04/28/18 / Sun 04/29/18

Saturday:
8:30am Human Movement
10:00am
Mobility:  Shoulder Series Pt. 1: Thoracic Mobility
12:00pm: Lifting

Sunday:
9:00am Lifting 101

week 3 of 6

Mon 04/16/18

8 minutes of Tabata rounds:
slow/controlled Mountain Climbers

“Death By…”
Medball Candlesticks 20#/14#
With a continuously running clock, do 1 Medball Candlestick the first minute, 2 the second, 3 the third, etc. continuing until the interval can no longer be kept

Tues 04/17/18

3 x 1K row
(rest interval = 1/2 time of completion; goal = zero deviation)

AMRAP in 8 minutes of:
8 KB Swings 53#/35#
8 Goblet Walking Lunges (4R/4L)
8 Goblet Squats

6:30pm Lifting

Wed 04/18/18

time-under-tension Squats:
(8-10 sec. descent phase; 5 sec. at bottom; 8-10 sec. ascent phase):
3 x 1 Air Squat (wide stance/normal/close)
3 x 1 dbl KB Front Squat (increasing weight)
3 x 1 Overhead Squat (barbell, increasing weight)

12 x 1 floor length Sled Push (increasing weight)

Thurs 04/19/18

4 x 5 single-arm single-leg KB Romanian Deadlift
(KB on same side as standing leg; use same weight for every set)

4 rounds for time of:
10 Pull Ups
10 Hang Power Cleans 135#/95#
10 Knees-to Elbows
10 Box Jumps 24″/20″

6:30pm Lifting

Fri 04/20/18

2 x 1 mile run
(rest interval = 1/2 time of completion)

EMOM for 15 minutes of:
5 Push Press 115#/75#
max reps Double Unders

Sat 04/21/18 / Sun 04/22/18

Saturday:
8:30am Human Movement
10:00am
Mobility:  Neck Pt. 2
12:00pm: Lifting

Sunday:
9:00am Lifting 101

week 2 of 6

Mon 04/09/18

4 x 10 (5R/5L) single-arm KB Romanian Deadlift

for time:
10-9-8-7-6-5-4-3-2-1 reps Power Clean 115/75#
1-2-3-4-5-6-7-8-9-10 reps Knees-to-Elbows
(done as a descending/ascending ladder, i.e. 10 Power Cleans, 1 Knees-to-Elbows, 9 Power Cleans, 2 Knees-to-Elbows, etc.)

Tues 04/10/18

2 x 800m run

“Farmer Nancy”
5 rounds for time of:
parking lot lap dbl KB Farmer Carry, 44#/26#
15 Overhead Squats 95#/65#

6:30pm Lifting

Wed 04/11/18

2K row

AMRAP in 10 minutes of:
12 Wall Balls 20#/14#
20 Double Unders

Thurs 04/12/18

15 minutes Handstand practice
(handstand hold; freestanding handstand; alternating shoulder touches; handstand walk progressions)

16 minute Tabata:
(alternating each 20 sec. work period)
Hollow Rock
KB Swing 53#/35#
Box Jumps 24″/20″
Burpees

6:30pm Lifting

Fri 04/13/18

time-under-tension Squats
(8-10 sec. descent phase; 5 sec. at bottom; 8-10 sec. ascent phase):
3 x 1 Air Squat
3 x 1 Front Squat 45#/35#
3 x 1 Back Squat 45#/35#
3 x 1 Overhead Squat 45#/35#
(rest as needed between efforts)

8 x 1 turf-lap Sled Push
(increasing weight)

 

Sat 04/14/18 / Sun 04/15/18

Saturday:
8:30am Human Movement
10:00am
Mobility:  Neck
12:00pm: Lifting

Sunday:
9:00am Lifting 101

week 1 of 6

Mon 04/02/18

2 x 1K row
(rest interval = 1/2 time of completion)

“Death By…”
Overhead Squat 95#/65#
Toes-to-Bar
With a running clock, do 1 Overhead Squat and 1 Toes-to-Bar the first minute, 2 of each the second, 3 of each the third, etc. continuing until the interval can no longer be kept

 

Tues 04/03/18

4 x 10 alt. double KB single-leg Deadlift (5 each leg)

EMOM for 15 minutes of:
2 Power Clean (50%-75% of bodyweight)
5 KB Swings 53#/35#

6:30pm Lifting

Wed 04/04/18

1 mile run

3-5 rounds of:
1 parking lot lap Farmer Carry (use same weight)
3 Wall Walks
12 WallBalls 20#/14#
6 Burpees

Thurs 04/05/18

8 min Tabata Plank w/ hand-release

AMRAP in 8 minutes of:
1 chest-to-bar Pull Up
20 Double Unders
3 Box Jumps 24″/20″
2 chest-to-bar Pull Ups
20 Double Unders
3 Box Jumps
3 chest-to-bar Pull Ups
20 Double Unders
3 Box Jumps
etc. (C2B’s increasing by 1 rep each round)

Fri 04/06/18

time-under-tension Squats
(8-10 sec. descent phase; 5 sec. at bottom; 8-10 sec. ascent phase):
2 x 1 Air Squat
2 x 1 Goblet Squat
2 x 1 pvc/empty bar Back Squat
2 x 1 pvc/empty bar Overhead Squat
(rest as needed between efforts)

6 x 2 turf-lap Sled Push
(increasing weight)

Sat 04/07/18 / Sun 04/08/18

Saturday:
8:30am Human Movement
10:00am
Mobility:  Ankle & Foot
12:00pm: Lifting

Sunday:
9:00am Lifting 101

week 6 of 6: Buh-Bye Open - See You Next Year!

Mon 03/26/18

4 x 10 double KB Front Squats
(use same weight for all 4 sets)

“Death By…” KB Swings + Medball Slams
With a running clock, do 1 KB swing (53#/35#) and 1 Medball Slam (20#/14#) the first minute, 2 of each the second, 3 of each the third, etc. continuing until the interval can no longer be kept

 

Tues 03/27/18

3 x 500m row
(rest interval = time of completion)

3-5 rounds of:
30 Double Unders
15 Push Ups
8 Box Jumps 24″/20″

6:30pm Lifting

Wed 03/28/18

5x max length inverted plank hold at top of Ring Row
-super set with-
5x max unbroken reps Hollow Rock

8 x 1 turf-lap Sled Push
(increasing weight; recover as needed between efforts)

 

Thurs 03/29/18

10 x 1 (R/L) Turkish Get-Up

AMRAP in 8 minutes of:
1 Pull Up
1 Burpee
1 Medball Candlestick (20#/14#)
(increasing by one rep each round)

6:30pm Lifting

Fri 03/30/18

4 x 400m run
(rest interval = time of completion)

EMOM for 20 minutes of:
1 Deadlift (75-100% bodyweight)
5 Wallballs 20#/14#

Sat 03/31/18 / Sun 04/01/18

Saturday:
8:30am Human Movement
10:00am
Mobility:  Lower Leg
12:00pm: Lifting

Sunday:
9:00am Lifting 101
**Please Note: we will be open for Lifting 101 at 9:00am only on Easter Sunday, April 1st; there will be no Open Gym that day**

week 5 of 6: the open is here!

Mon 03/19/18

3 x 16 double KB front-rack Walking Lunges (same weight for all 3 sets)

AMRAP in 5 minutes of:
(use empty 45#/35# bar)
5 Power Clean
5 Shoulder-to-Overhead
5 Front Squat
3 minute recovery, then…
AMRAP in 5 minutes of:
(use empty 45#/35# bar)
5 Snatch Deadlift
5 Power Snatch
5 Overhead Squat

Tues 03/20/18

AMRAP in 30 minutes of:
5 Pull Ups
10 Push Ups
15 Squats
400m run
5 Candlesticks
10 Medball Slams 20#/14#
15 WallBalls
200m run

6:30pm Lifting

Wed 03/21/18

AMRAP in 30 minutes of:
(increasing weight)
1 turf-lap Sled Push
1 parking lot lap Farmer Carry

Thurs 03/22/18

for total time:
1K row
4 rounds of:
30 Double Unders
15 KB Swings 53#/35#
10 Toes-to-Bar

6:30pm Lifting

Fri 03/23/18

2018 CrossFit Games Open Workout 18.5

Complete as many reps as possible in 7 minutes of:
3 thrusters, 100#/65#
3 chest-to-bar pull-ups
6 thrusters
6 chest-to-bar pull-ups
9 thrusters
9 chest-to-bar pull-ups
12 thrusters
12 chest-to-bar pull-ups
15 thrusters
15 chest-to-bar pull-ups
18 thrusters
18 chest-to-bar pull-ups,
etc. increasing by 3 reps each additional round

Sat 03/24/18 / Sun 03/25/18

Saturday:
8:30am Human Movement
10:00am
Mobility:  Knees
12:00pm: Lifting

Sunday:
9:00am Lifting 101

week 4 of 6: the open is here!

Mon 03/12/18

2 x 8; 2 x 5; 3 x 3 Overhead Squat

4 two-minute rounds of:
250m row
max reps Hang Power Snatch 75#/55#
(2-minute recovery between intervals; score total reps)

Tues 03/13/18

for time:
50 Double Unders
40 Overhead Walking Lunges 45#/25#
30 KB Swings 53#/35#
20 bar-over Burpees
10 Deadlifts (@ bodyweight)

6:30pm Lifting

Wed 03/14/18

“The Baby Bear Complex”
complete 5 rounds of the following:
(1 round = 3 times through the following sequence)
Power Clean
Front Squat
Push Press
Back Squat
Push Press
(rest as needed between rounds; increase weight each round)

AMRAP in 8 minutes of:
15 WallBalls 20#/14#
15 Box Jumps 24″/20″

Thurs 03/15/18

for time:
1K row
800m run
1K row
800m run

6:30pm Lifting

Fri 03/16/18

2018 CrossFit Games Open 18.4

Diane
21-15-9 reps of:
Deadlifts, 225 lb. / 155 lb.
Handstand push-ups
(scaled: 135#/95#; hand-release push ups)
Then,
21-15-9 reps of:
Deadlifts, 315 lb. / 205 lb.
50-ft. handstand walk after each set
(scaled: 185#/135#; 50-ft. bear crawl)

Time cap: 9 minutes

 

Sat 03/17/18 / Sun 03/18/18

Saturday:
**Please Note: There will be no Human Movement Class Saturday March 17**
10:00am
Mobility:  Quadriceps
12:00pm: Lifting

Sunday:
9:00am Lifting 101