WOD Archive

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  • FRIDAY, SEPTEMBER 21ST 2018

    STRENGTH/POWER (For Reps)

    Deadlift

    3 Reps @ 70%

    3 Reps @ 80%

    Max Reps @ 90%

    METCON (For Reps)

    AMRAP18:

    8 Burpees

    8 Front Rack Lunges (95/65)

    8 American KB Swings (53/35)

    Masters Rx/Scaled FR Lunges (75/55), KBS (35/26)

    Rx+ FR Lunges (115/75), KBS (70/53)

  • THURSDAY, SEPTEMBER 20TH 2018

    STRENGTH/POWER

    Push Press (For Weight)

    3 Reps @ 70%

    3 Reps @ 80%

    Max Reps @ 90%

     

    METCON (For Reps)

    15min. AMRAP:

    2 Alt. DB Snatch @ 50/30 (round 1)

    1 Round of “Chalk”

    4 Alt. DB Snatch @ 50/30 (round 2)

    1 Round of “Chalk”

    6 Alt. DB Snatch @ 50/30 (round 3)

    1 Round of “Chalk”

    …continue to add two DB Snatches to each round until 15 minutes has elapsed

    “Chalk” = 5 Pull-ups + 6 Push-ups + 7 Wall Balls

    Scaled/Masters – sub Ring Row for Pull-ups, DB Snatches @ (30/20)

     

  • WEDNESDAY, SEPTEMBER 19TH 2018

    METCON (For Weight)

    Every 5min. x 6 Rounds:

    500m Row

    5/3/1 Hang Power Snatch (climbing)

    15 TTB, Scaled 7 bar kips + 8 V-ups

    *5 reps for rounds 1 and 2

    *3 reps for rounds 3 and 4

    *1 rep max attempts for rounds 5 and 6.

    The scaled version of this workout is simply 5 snatches every round, working on good form and speed with the barbell. Please listen to your coach. If they ask you to stay at a weight and practice technique, do so. Let’s have some fun, today! ūüôā

  • TUESDAY, SEPTEMBER 18TH 2018

    STRENGTH/POWER

    Back Squat (15min.)

    3 Reps @ 70%

    3 Reps @ 80%

    Max Reps @ 90%

    METCON

    2 Rounds (18min.):

    3min. EMOM:

    15/12 Cal Row

    Immediately into;

    3min. EMOM:

    5 Front Squats (155/115), Rx+ (185/135), Masters (135/95), Scaled (95/65)

    Immediately into;

    3min EMOM:

    15 Toes-to-bar, Masters/Scaled Hanging Knee-raises

     

  • MONDAY, SEPTEMBER 17TH 2018

    OLY METCON (For Time)

    (0-10min.)

    5 Rounds For Time:

    6 Power Cleans 115/75, Rx+ 135/95, Masters 95/65

    12 Pull-ups, Rx+ CTB Pull-ups, Masters Jumping Pull-ups

     

    (10-18min.)

    For Time:

    1 mile run

    *With a partner, in 200m intervals. One runs 200, while one rests. Total run distance is 1 mile combined. Get some rest on this one to prepare for the next.

     

    (18-32min.)

    For Time:

    21-15-9

    Push Jerks 115/75, Rx+135/95, Masters 95/55

    Burpees over the bar

    HSPUs, Masters Hand Release Push-ups

    *Be aware of time cap of each section

  • SATURDAY, SEPTEMBER 15TH 2018

    7:30AM CLASSIC CROSSFIT

    METCON

    — Partner DT —

    Each partner completes 5 rounds of the following:

    • 12 deadlifts
    • 9 hang power cleans
    • 6 shoulder to overhead

    Rx (155/105)

    Scale #1 (125/85)

    Scale #2 (95/65)

     

    8:30 MOBILITY

    Hip and Ankle ROM Work

     

    9:00AM CLASSIC CROSSFIT

    STRENGTH

    Front Squat

    5 x 8 @ 65% (moderate weight)

    SKILLS

    Handstand Push-Up Progression

  • FRIDAY, SEPTEMBER 14TH 2018

    FRIDAY, SEPTEMBER 14TH 2018

    POWER CLEAN METCON

    For Weight

    Every 2min x 10 Rounds:

    10 Burpees

    2 Power Cleans (Climbing)

    CORE AND GLUTES

    For Rounds

    10min. AMRAP:

    8 Toes-To-Bar

    10 Front Rack Lunges 95/65

    *Just a fun little ab and booty section. This can be a lower effort than section section 1 ūüôā

  • THURSDAY, SEPTEMBER 13TH 2018

    THURSDAY, SEPTEMBER 13TH 2018

    STRENGTH/POWER

    For Reps

    Deadlift

    5,5,MAX @ 65,75,85%

    METCON

    15min. AMRAP

    5 Bench Press 155,85

    1 Rope Climb

    15 Wall Balls 20/14

    200m Run

  • WEDNESDAY, SEPTEMBER 12TH 2018

    WEDNESDAY, SEPTEMBER 12TH 2018

    STRENGTH/POWER

    Push Press

    5,5,MAX @ 65,75,85%

     

    CIRCUIT

    For Time

    8 Rounds For Time:

    8 Cal Row

    8 Box Jumps

    8 Burpees

    8 Alt. DB Snatch 50/35

  • Friday, September 7th, 2018

    FRIDAY, SEPTEMBER 7TH, 2018

    A) WEIGHT LIFTING METCON

    Weightlifting Superset:

    10 Back Rack Lunges

    *5 reps on each leg, deficit style with your front foot on a 45lb plate, stepping back. Build in weight and take your time descending. No super fast reps.

    Immediately into:

    10 Single Leg Deadlifts

    *Back foot elevated on a 20″ box. These are PSICY so go on the lighter side and start with your weaker leg first

     

    -Rest 2min. between sets

    -Repeat for 5 sets

    -Score is heavies of each movement combined (e.g. 135#BRL + 95#SLD = 230#TOTAL)

     

    B) METCON

    For Time:

    2-4-6-8-10-8-6-4-2

    Push Jerk 115/75

    Toes-To-Bar

    American KB Swings

    RX+: 135/95

    RX++: 155/115

  • Thursday, September 6th, 2018

    THURSDAY, SEPTEMBER 6TH, 2018

    A) POWER SNATCH TECHNIQUE WORK

    10 min. EMOM:

    3 Power Snatches

     

    *Shoot for about 65-70% of your 1RM for ALL sets.

    *Touch and Go preferred

    *Spend this time working on your form and getting comfortable. Move your feet around and play with your cadence from the floor. Little touches can make the biggest difference sometimes.

     

    B) METCON

    (AMRAP – Rounds and Reps)

    On the 3min. x 5 Rounds:

    Run 2oom AMRAP 5 Power Cleans + 5 Lateral Burpees over the bar in remaining time.

    RX: 115/75

    RX+: 155/95

    *To be clear, you are trying to get as many rounds of the 5 cleans and 5 burpees as possible until 3min. hits. When it does, you run again.

    *Strategize when to rest

    *Start where you left off!

     

  • Wednesday, September 5, 2018

    Wednesday, September 5th, 2018

     

    5 Rounds:

    1min. of Close Grip Bench Press 95/65

    15sec. transition to:

    1min. of Pull-Ups

    15sec. transition to:

    1min. of Max Cals on the Bike

     

    Rest 3min.

    This is going to be a 20min. open gym style window. Share benches and get to the next station by that 15sec. mark. Go as hard as you can because a 3min. rest is coming. Make sure you earned it. Score is combined reps and cals.

     

    *Close Grip Bench Press is your index and middle finger on the smooth part of the bar (Everything else is on the rough part)

    RX+ 135/75

    RX++ Strict Pull-Ups

     

    *Extra Credit work if you have time:

    100 Russian Twists with the 45/30lb DB.

    *Left + Right = 1 rep

  • Friday August 24th, 2018

  • Thursday August 23rd, 2018

  • Wednesday August 22nd, 2018

  • Tuesday August 21st, 2018

  • Monday August 20th, 2018

  • Friday August 17th, 2018

  • Thursday August 15th, 2018

  • Wednesday August 15th, 2018

  • Tuesday August 14th, 2018

  • Monday August 13th, 2018

  • Friday August 10th, 2018

  • Thursday August 9th, 2018

  • Wednesday August 9th, 2018

  • Tuesday August 6th, 2018

  • Monday August 6th, 2018

  • Thursday August 2nd, 2018

  • Wednesday August 1st, 2018

  • Tuesday July 31st, 2018

  • Monday July 30th, 2018

  • Friday July 27th, 2018

  • Thursday July 26th, 2018

  • July 25th, 2018

  • Tuesday July 24th, 2018

  • Monday July 23rd, 2018

  • Friday July 20th, 2018

  • Thursday July 19th, 2018

  • Wednesday July 19th, 2018

  • Tuesday July 17th, 2018

  • Monday July 16th, 2018

  • Friday July 13th, 2018

  • Thursday Juky 12th, 29018

  • Wednesday July 11th, 2018

  • Tuesday July 10th, 2018

  • Monday July 9th, 2018

  • Friday July 6th, 2018

  • Thursday July 5th, 2018

  • Happy Fourth of July

    7:30 am  class only.

    “FIGHT CLUB”

    • 3 Rounds for reps
    • 1:00 Thrusters (95/65 lb)
    • 1:00 Power Cleans (95/65 lb)
    • 1:00 Box Jump-Overs (24/20 in)
    • 1:00 Pull-Ups
    • 1:00 Assault Bike Cals
      Rest 1:00 between rounds
  • Tuesday July 3rd, 2018

  • Monday July 2nd, 2018

  • Friday June 29th, 2018

  • Thursday June 28th, 2018

  • Wednesday June 27th, 2018

  • Tuesday June 25th, 2018

  • Monday June 25th, 2018

  • Let’s Meet Coach Baily, Wildcat’s Newest Coach (and Kids Coach ūüėČ

    Let’s Meet our new Coach, And Kids’ Coach, Coach Baily!!

    Coach Baily just finished the intensive Wildcat Coaches Internship and is now a Wildcat Coach with her own regular class: Thursday nights at 5:30PM.
    Baily is also spearheading the launch of the Wildcat Kids Summer Fitness Camp…as well as our afternoon kids class to coincide with an evening adult class <<— COMING SOON!!)
    I asked Coach Baily a few questions about herself and one of her specialties: Kids!
    Baily has several years of experience as an elementary school teacher! Totally cool.
    Q: Tell us a little about yourself!
    Coach Baily: Well, I’m married to my handsome husband and we are expecting a baby boy in October! I have my B.A. in¬†religious studies and business as well as an early¬†childhood teaching certificate. I got my¬†CrossFit Level 1¬†training certificate in January. I love CrossFit and I love coaching!¬†
    Q: Why is exercise important for kids?
    C.B. It is important for children to be active to promote healthy growth and development. Kids who establish a healthy lifestyle at a young age will carry them through the rest of their lives. 
    Q: What made you want to be a Kids Coach?
    C.B.: I love working with kids! They are curious and full of energy. Every day and kid is different. It’s always an adventure! 
    Q: What is the most fun thing about working with kids?
    C.B.: They teach you so much and make you laugh A TON!!! 

    Q: What can kids learn from Wildcat’s cool fitness program?
    C.B.: We will work on foundational movements, that will focus on their fine and gross motor skills which will be beneficial in other sports, activities, and school! We will work to pair all aspects of fitness with FUN! 

     
  • Friday June 22nd, 2018

  • Thursday June 21st, 2018

  • Wednesday June 20th, 2018

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