WOD
5 Rounds of:
First minute: Jumping Lunges max reps
Second Minute: Plank hold pocket touch (hold a plank then reach back touch a pocket with each hand for one rep) Max reps
Third minute: Sit ups max reps
Fourth minute: REST.
Post total reps to the Zen.
WOD
10 rounds for time of:
30 seconds of L-sit, unbroken
10 box jumps
♀ 30-in. box ♂ 36-in. box
Alternate WOD if you do not have access to the Box or something for L-sits.
10 Rounds of
30 Second Hollow hold (shoulders and Feet off ground)
10 High jump overs (find an object to forward jump over, as to simulate a high box jump)
Post times to the Zen.
At Home WOD
WOD A
20 Minute AMRAP
10 handstand push ups
30 single-leg squats, alternating
WOD B
20 minute AMRAP
10 Push ups
30 Air Squats
Conditioning:
Planks around the world. Lift each hand and foot off the ground while holding a plank, then lift a hand and a foot simultaneously. Do this for 5 minutes and see how many times ‘around’ you complete.
Post rounds complete to the Zen.
At Home WOD
Run for 35 minutes.
Every 5 minutes, stop and perform 15 burpees.
Post distance completed to the Zen.
At Home WOD
With a dumbbell, Barbell or object….
Complete as many rounds as possible in 20 minutes of:
5 power snatches
7 toes-to-bars Or V-ups
9 box jumps Or lateral jumps over an object.
Post rounds completed to the Zen.
AT HOME WOD
100 Candlesticks for time!
Home WOD
"It is not that we cant play because we 'got old' it is that we 'got old' because we stopped playing." Unknown.
Complete as many rounds as possible in 20 minutes of:
3 Wall climbs
10 Up-downs
5 Parallette pass-throughs (forward + back = 1) Lock out those hips!
10 Grasshoppers (right + left = 1)
For the wall climbs, toes and chest touch the ground to toes and chest touch the wall. For the up-downs, thighs touch the ground then stand up fully. For the pass-throughs, the hips open at the front and back. For the grasshoppers, the shin contacts the opposite forearm.
Post rounds completed to the Zen
Open WOD 14.1
MEN - includes Masters Men up to 54 years old
Complete as many rounds and reps as possible in 10 minutes of:
30 double-unders
75-lb. power snatches, 15 reps
WOMEN - includes Masters Women up to 54 years old
Complete as many rounds and reps as possible in 10 minutes of:
30 double-unders
55-lb. power snatches, 15 reps
MASTERS MEN - includes Masters Men 55+
Complete as many rounds and reps as possible in 10 minutes of:
30 double-unders
65-lb. power snatches, 15 reps
MASTERS WOMEN - includes Masters Women 55+
30 double-unders
45-lb. power snatches, 15 reps
WOD Compliments of CrossFit HQ
5 rounds each for time of:
Max-calorie row in 60 seconds
Turkish get-ups 50/25lb
Rest between rounds
Complete a total of 40 reps (or calories) each round. For example, if you row 25 calories, complete 15 Turkish get-ups that round. If you row 30 calories, complete 10 Turkish get-ups that round
Conditioning: 50 Candlesticks (roll back to standing) for time.
Post total time for TGU and row, and time for candlesticks to the Zen.
4 Rounds for max reps of:
1 Minute of deadlifts 115/80lb
1 Minute of sit ups
1 Minute of box jumps 24/20”
1 Minute of Burpees!
1 Minute of REST.
Post total reps to the whiteboard and the Zen.
“We are practicing not weightlifting but commitment. Commitment spawns success. Only by redoubling our efforts do we best succeed. Expecting success to motivate our efforts is the loser’s gambit.” Greg Glassman
5 Rounds EACH for time and load of:
1 Clean (squat) and Jerk
1 Clean (squat) and Jerk adding 5-10lbs
1 Clean (squat) and Jerk, adding 5-10lbs
Rest as needed between rounds. Change the loads quickly, and each round reduce the weight for the first rep. You may use the same ‘first rep’ as the round before or go up. Example 1st round 50,55,60lb then second round 55,65,70lbs…..etc.
Total time and total loads will be posted to whiteboard.
Conditioning: 50 Single leg alternating V-ups (right and left is one). Raise one leg and reach with both hands to your calve or ankle and touch.
50 Supermans, reverse hypers or hip extensions on GHD. You pick or mix how you desire.
Post loads to the Zen.
Every minute on the minute for 30 minutes perform:
5 pull-ups
10 push-ups
15 squats
If you fall behind the clock, keep going for the entire 30 minutes but the first time you fall behind and cannot complete the 5,10,15 reduce the reps to 4,8,12, if you fall behind on that rep scheme too then reduce to 3,6,9. If you fall behind on the 3,6,9 then just repeat that scheme as many times as you are able until the 30 minute time limit. The workout will be scored 3 points for the 5,10,15; then 2 points for the 4,8,12; and finally 1 point for the 3,6,9 rep scheme.
Multiply rounds by their value and post to whiteboard and the Zen.
WOD
For time complete the following:
Row 55 Calories….then
10,9,8,7,6,5,4,3,2, and 1 rep rounds of
Power Snatch 95/65lb
Toes to bar
20 double unders after each round
Post total time to the Zen.
Thruster/push press/push jerk/split jerk 1-1-1-1-1-1-1 reps.
A thruster followed by a push press followed by a push jerk followed by a split jerk without dropping the bar is one rep.
Conditioning:
3x10 Ring Crunches
3x10 Ring Push ups
Post loads to the Zen.
WOD
AMRAP in 11 Minutes
11 Power Cleans 115/80lb
11 Weighted box step ups on 24/20” with 50/35lb dumbbell
Post rounds completed to the Zen.
WOD
5 Rounds EACH for time and load of:
1 Snatch (squat)
1 Snatch (squat), adding 5-10lbs
1 Snatch (squat), adding 5-10lbs
Rest as needed between rounds. Change the loads quickly, and each round reduce the weight for the first rep. You may use the same ‘first rep’ as the round before or go up. Example 1st round 50,55,60lb then second round 55,65,70lbs…..etc.
Total time and total loads will be posted to whiteboard.
Conditioning:
Bumper raises 3x10
Reverse Hypers 3x10
Push ups 5 sets @35%
Post loads and time to Zen.
WOD
AMRAP in 20 minutes:
5 Pull ups
10 Burpees
15 Wall balls 20/14lb
Post rounds completed to the Zen.
WOD
AMRAP in 14 minutes:
50 Air squats
40 Kettlebell Swings 55/35lb
30 pull ups
20 Box jumps or step ups (either one) 24/20”
10 Deadlift 225/155lb
Round times are tie breakers.
Weightlifting:
Shoulder press 1-1-1-1-1 reps
Push press 3-3-3-3-3 reps
Push jerk 5-5-5-5-5 reps
Find the desired max for each rep set. Complete all of the shoulder press before you begin with the push press, and the same with push press before you start the push jerks.
Conditioning:
3-5 sets of:
Scales Front and Back x3
Reverse Hypers or Hip and Back extensions x10
WOD
For time complete the following in the order it is written:
30 Power cleans 155/110lb
40 Lateral jumps 24/20”
50 One legged squats alternating
60 Walking lunges
Post times to the Zen.
350 Randy Rd. Unit 5
Carol Stream, IL 60188
Call Us: (630) 738-0638
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