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WOD 2014-04-16

Bring-a-friend day!!

WOD

SWOD: DU practice, 10 min

Partner CWOD: 3 rounds, 20 min cap:

Run 400m w/MB 20# (both people run, one MB traded off between them)
50 air squats
50 push-ups
50 RKBS 53#/35# (limited by newbie)

Rules:

-One person working at a time
-Reps can be broken up between partners anyhow
-Give newbies a workout, but no killing them please!

Train/Compete

SWOD: 7×1+1+1 PC + lo-HSC + jerk, every 2:00

CWOD: MRI 20 (“Johnson”):

9 DL 245#
8 MU
9 SC 155#

T-Bo’s experimental shenanigans

SWOD: EMOM for 20:

Even (0, 2, 4…18): 2 PP, start @ 65%
Odd (1, 3, 5…19): 10 sec front lever

CWOD: MRI 25 (“Tom”):

7 MU
11 BBT 155#
14 TTB

WOD @ home

3 rounds:

Run 400m holding an object weighing around 15-20#
30 air squats
30 push-ups

WOD

STR: FS (DE)

Warm-ups: 5 BBT @ bar, 3 @ 50% SP 1RM, 2 @ 65% SP 1RM

SWOD: BBT 7×3, every 2:00

Begin working sets at 75% SP 1RM

CWOD: 5 rounds:

10 GS 70#/53# (35% FS 1RM)
20 side lunges, deepest possible, alt. sides
Rest 1 min

Train/Compete/T-Bo’s experimental shenanigans

Skill:

1: 5xME HS – rest 60 sec
2: 3xME HW – rest 60-90 sec
3: 5 min pistol practice
4: 5 min TU practice (scale to DU)

CWOD: 6x200m sprint, walk back to recover

WOD @ home

5 rounds:

10 GS, hold a random awkward moderately-heavy object (big rock, small child, etc.)
20 side lunges, deepest possible
Rest 1 min

WOD

STR: DL (RE)

Warm-up: 10 RDL @ bar, 10 DL @ 50%

SWOD: DL 3×10, 1:00 cap per set, every 5:00

Begin working sets @ 65% 1RM (or at 1RM SC, whichever is heavier)

CWOD: 8x100m sprint EMOM

At 8:00: 50 KBS 53#/35# for time (4:00 cap)

Train/Compete

BBG: 7×1+1 PSN + lo-HSN, every 2:00

SWOD: For time:

1A: 20 SP @ last Mon’s top load

1B: 20 BB row @ last Mon’s top load

(Alternate between 1A and 1B until 20 reps of each are complete)

2A: 15 SP @ 80% of 1A

2B: 15 BB row @ 80% of 1B

(Alternate between 2A and 2B until 15 reps of each are complete)

Score = time to complete 1 and 2

CWOD: For total reps:

Tabata FS 225-155#/145-105# (Compete)
Tabata FS 165-115#/105-70# (Train)

 

T-Bo’s experimental shenanigans

SWOD: 6×4 DL (3” deficit), 3:00 rests – start sets @ 75% 1RM

CWOD: 5 rounds, 20 min cap:

100m farmer carry 2×110#
30 split jumps
20 KPU
10 athlete burpees

WOD @ home

Run outside!

8x100m sprint, EMOM

Yes, this will feel terrible after about 2 minutes. Have fun!

WOD

STR: SP (DE)

Warm-up: 5 SP @ bar, 3 PP or PJ @ bar, 3 PP or PJ @ 50% 1RM

SWOD: Jerk 10×1, every 1:30 (scale to PP if shoulder mobility requires)

Begin working sets @ 65% 1RM SC&J

CWOD prep: Zoidbergs, C.O.D. practice – 5 min

CWOD: 5 rounds, each as fast as possible, 15 min cap:

5-10-5 shuttle sprint
10 ring rows – HARDEST POSSIBLE to do unbroken
10 OHWL 45#/25# steps
Rest 1:00

Train/Compete

BBG:

1: 1RM SN, 15 min
2: 1RM SC&J, 10 min

Note: You have 25 minutes TOTAL to find both maxes. No exceptions, and no fucking around.

STR:

1A: 1x5RM SP, 105% of Monday’s top set
1B: 1x5RM BB row, 105% of Monday’s top set
2: 3×5 DL (3” deficit), rest 3:00

Notes:

Warm up for the SP and BB row 5RM’s in alternating sets to save time.
This should take a TOTAL of 25 minutes. If it takes longer…you’re fucking around.

CWOD: For total reps:

Tabata PC 185-135#/135-95# (Compete)
Tabata PC 135-95#/95-65# (Train)

T-Bo’s experimental shenanigans

SWOD: 8×1+1+1 PC+HSC+PJ, every 2:00

CWOD: 3 rounds:

15-10-5 FS 225#/155#
2×12′ farmer carry 180#/120# (each hand)

C/O: ME UB OHWL 95#/65#

WOD @ home

Max distance WL in 8 min

WOD

STR: BS (ME)

Warm-up: 10 @ bar, 5 @ 50%, 3-5 @ 65%

SWOD: BS 4×5, every 4:00 – build up to a 5RM

Begin working sets just above 75% 1RM (85% 5RM)

CWOD: 5 rounds, 15 min cap:

60 sec PU plank
10 KB SC 53#/35#, each side

Train/Compete/T-Bo’s experimental shenanigans

Row 20 min – 90% of 2k row pace (e.g. if best 2k = 7:00 = 1:45/500m → 1:55 pace)

WOD @ home

5 rounds:

60 sec PU plank
20 split jumps

WOD

Skill: OHS
SWOD: OHS 3RM, 10 min

CWOD: 5 rounds, 25 min cap (“Nancy”):

Run 400m
15 OHS 95#/65# (50%)

Train/Compete

SWOD: 7×2 T&G SC&J, every 2:00

CWOD: Squat Grace – 30 SC&J 135#/95# (70% 1RM)

T-Bo’s experimental shenanigans

SWOD: 7×3 PP, every 2:30

CWOD: For total reps (“Tabata Something Else”):

Tabata StrPU
Tabata push-ups
Tabata sit-ups
Tabata squats
No rest between exercises

WOD @ home

Practice handstands for 10 min

Use a wall, scale to wall climbs if needed

Goal is to spend as much time upside-down as possible

WOD
STR: SC&J (RE)

SWOD: 6×3-position SC (floor, low, mid-hang) + jerk – every 2:30

CWOD: 4 rounds, 12 min cap:

100m sled pull 70#/45#
15 push-ups
25 RKBS 53#/35#

Train/Compete/T-Bo’s experimental shenanigans

Skills:

1: 5xME free HS, rest 60 sec (scale to wall HS)
2: 3xME hand walk, rest 60-90 sec (scale to shoulder taps on wall)
3: 5 min pistol practice (scale as needed)
4: 5 min triple-under practice (scale to DU)

CWOD: 4x400m run, every 4:00

WOD @ home

1. Measure out 400m (about 1/4 of a mile, or one lap on a standard track).
2. Do a warm-up 400m run and some leg swings to get your hammies nice and loose.
3. Run 400m as fast as you can. Time it with a stopwatch if possible, and record your time.
4. Rest for 3 minutes.
5. Repeat three more times.

Bring-a-friend day!!!

WOD

SWOD: Find a moderately heavy DL (2x-KB), dial it back from that for the CWOD

Team CWOD: 3 rounds (20 min cap):

30 burpees
250m partner farmer carry 2x-53#/35# KB (should be moderate weight for newcomers)
40 sit-ups

Rules:

Reps can be broken up between teammates anyhow
Give newcomers a good workout, but don’t kill them (please)

Train/Compete

STR:

1A: SP 4×5, heavier than last week – rest 2:00
1B: BB row 4×5, heavier than last week – rest 2:00
2A: SP 1xME @ 80% highest set of 5 – rest 2:00
2B: BB row 1xME @ 80% highest set of 5

Note: this should all take 25 minutes, TOTAL. (after warm-ups)

CON: For total reps:

Tabata FS 225-155#/145-105# (Compete)
Tabata FS 165-115#/105-70# (Train)

T-bo’s experimental shenanigans

SWOD: 7×3-position SN (floor/hi/mid), every 2:00

CWOD: 3 rounds, each one all-out effort (“Fatigue repeatability test”):

Row 250m
15 KBS 70#/53#
25 burpees
15 KBS 70#/53#
Row 250m
Rest 12 min between efforts

WOD @ home

Max up-downs in 5 min

Movement standards:

  1. Begin from a standing position.
  2. Lie flat on your back, arms and legs outstretched.
  3. Stand up.
  4. Lie on your stomach, chest touching the floor.
  5. Stand up.

Team WOD!

Train style: For time:

3 rounds:

250m run
5-4-3 RC
40-30-20 FS 135#/95# (50% 1RM)
25-20-15 KBS 70#/53#
25-20-15 burpees

End with 580m team farmer carry: 1 KB per person, same weight as KBS, all team members start & finish together

Rules:

-2-3 teams people
-Team begins one at a time, starting with the run
-Teammates must all advance simultaneously, and teammates can share reps

WOD

STR: BP (DE)

Warm-up: 5 PP @ bar (0:00), 3 @ 50% SP 1RM (1:30), 3 @ 75% SP 1RM (3:00)

SWOD: PP 8×2, every 2:00 – build up to a 2RM

Begin working sets around 90% SP 1RM

Team CWOD: 3 rounds for total reps:

Max RC, 2 min
Max wall climbs, 2 min

Rules:

Whole team rotates through each movement
One member works at a time
2 or 3 members per team

Train/Compete

BBG:

1: 1RM SN, 15 min
2: 1RM SC&J, 10 min

Note: You have 25 minutes TOTAL to find both maxes. No exceptions, and no fucking around.

STR:

1A: 1x5RM SP, 105% of Monday’s top set
1B: 1x5RM BB row, 105% of Monday’s top set
2: 3×5 DL (3” deficit), rest 3:00

Notes:

Warm up for the SP and BB row 5RM’s in alternating sets to save time.
This should take a TOTAL of 25 minutes. If it takes longer…you’re fucking around.

CWOD: For total reps:

Tabata PC 185-135#/135-95# (Compete)

Tabata PC 135-95#/95-65# (Train)

T-bo’s experimental shenanigans

SWOD: BBT 10×2, every 2:00, start @ 65% 1RM

CWOD: EMOM for 10 min:

2 FS 80% 1RM
ME on last minute

WOD @ home

For max reps WITH GOOD FORM in 10 minutes:

Wall climbs, push-up plank to handstand (facing wall, nose & toes touching)

Notes:

If you can’t do a wall climb to a full handstand, set a target to bring your hands to each time on the way up.
Rest as little as possible, but hit that target every time.
If your shoulders aren’t smoked by the end of this…you did it wrong.