Archives for WOD
1
Mar

CrossFit Acadia – WOD

CrossFit Games Open 17.2 Scaled (AMRAP – Reps)

12 Minute AMRAP

2 rounds of:

50-ft. weighted walking lunge

16 hanging knee-raises

8 power cleans

Then 2 rounds of:

50-ft. weighted walking lunge

16 chin-over-bar pull-ups

8 power cleans

M: 35-lb. dumbbells

F: 20-lb. dumbbells

* alternating between hanging knee-raises and chin-over-bar pull-ups every 2 rounds

CrossFit Games Open 17.2 (AMRAP – Reps)

12 Minute AMRAP

2 rounds of:

50-ft. weighted walking lunge

16 toes-to-bars

8 power cleans

Then 2 rounds of:

50-ft. weighted walking lunge

16 bar muscle-ups

8 power cleans

M: 50-lb. dumbbells

F: 35-lb. dumbbells

* alternating between toes-to-bars and bar muscle-ups every 2 rounds

27
Feb

CrossFit Acadia – WOD

Warm-up

8 min AMRAP

Bike 10 cals

10 Empty Bar Squat Clean Thrusters

10 Beat Swings

Front Squat (Front Squat 4×4 (Start around 80%))

Metcon (Time)

3 Rounds

21 Alternating Pistols

14 Hang Power Cleans 135/95lbs

7 Muscle Ups
MU should be no more than 2 sets. Scaling is CTB pull ups

Metcon (Time)

5 Rounds

:60 Row for Distance

7 Strict HSPU

Rest :60

Score is distance and overall time

26
Feb

CrossFit Acadia – WOD

Warm-up

3 Rounds

Row 250m

10 Good mornings w/ empty bar

10 Front squats w/ empty bar

Clean (Squat Clean 5×3 Drop and Reset (Start around 80%))

Metcon (Time)

15-12-9-6-3

Bar Facing Burpees

Power Cleans 135/95

Metcon (Time)

10 Legless Rope Climbs for time Record Times at 4, 7, 9, and 10 reps

26
Feb

CrossFit Acadia – Metcon

Warm-up

Row 500m

12-9-6

Wallballs

Lunge with reach

Frog Jumps

Row 500m

Metcon (AMRAP – Rounds and Reps)

20 min Partner AMRAP

Partner #1

Plank Hold w/shoulder taps

Partner #2

Lunge Down 30′

15/leg Mountain Climbers

Lunge Back 30′

Cool Down

Bike 3 min

2 min/leg couch stretch

23
Feb

CrossFit Acadia – WOD

Warm-up

Primer

3 Rounds:

Row 200m

8 Alternating Dumbbell Snatch

6 Burpee Box Jump-Overs

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
For the intramural, we will be using 45/30# DB due to availability

CrossFit Games Open 17.1 Scaled (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: 35-lb. dumbbell / 20-in. box (step-ups OK)

F: 20-lb. dumbbell / 20-in. box (step-ups OK)

Time cap: 20 minutes

22
Feb

CrossFit Acadia – Metcon

Warm-up

3 Rounds

Bike 10 cals

10 Air Squats

10 Beat Swings

Metcon (AMRAP – Rounds and Reps)

20 min AMRAP

15 cals on AAB

10 DB thrusters

5 Pull Ups

22
Feb

CrossFit Acadia – WOD

Warm-up

3 Steady Rounds

20 Box Jump Overs

15 Calories on Rower

10 Front Squats with an empty bar

Clean and Jerk

EMOM 10:00

1 Clean and Jerk at 80% of 1RM (squat clean and split jerk)

Metcon (AMRAP – Rounds and Reps)

AMRAP 20:00

10 Power Snatches 75/55lbs

30 Double Unders

Row 250/200m

Metcon (No Measure)

20-40 minutes on the bike at a comfortable pace. Put on headphones with relaxing music and become lost in thought. Keep to yourself for the duration.

21
Feb

CrossFit Acadia – Metcon

Warm-up

Metcon (3 Rounds for reps)

Triple Tabata

Rest 2:00 between each

Tabata #1: Air squats

Tabata #2: Burpees

Tabata #3: Double Unders
Score as lowest # per tabata

20
Feb

CrossFit Acadia – WOD

Announcements

Sign up for the CrossFit Open Intramural which begins on Friday! If you come to class on Friday’s, you’ll be doing the wod. Yg

Warm-up

4 Rounds

:30 HS or Plank Hold

10 DB Push Press

30 Double Unders

Back Squat (Back Squat 4×4 (Start around 80%))

Metcon (Time)

5 Rounds

15 KB Swings 70/53lbs

9 HSPU (practice open standard)

Metcon (Time)

Row 5 K

Row for 3:00, Rest 1:00 until finished

19
Feb

CrossFit Acadia – WOD

Warm-up

3 Rounds

12 KB Swings

9 Box Jumps

6 Pull Ups (each with 3 second negative)

Deadlift (Find a 5RM Deadlift)

2017 C4-T1 (AMRAP – Rounds and Reps)

AMRAP 12 Minutes

9 Bar Facing Burpees

6 Hang Power Cleans 135/95lbs

3 Ring Muscle Ups
Mu scale=6 burpee CTB

2017 C4-T2 (3 Rounds for time)

3 Rounds

15/12 Calorie Bike

15 OHS 115/75lbs

Rest :60

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