WOD

CrossFit Walnut Creek – Concord – CrossFit

View Public Whiteboard

Warm-up

J-curl- 1 x 4

Good morning- 1 x 6

Weightlifting

Deadlift

Positions-

setup focus- 3 x 3 x 55% (completely re setup on each rep)- 3 x 8 x 65%

PR-

3 x 10 x 70%, 2 x 8 x 75%

Horizontal push

Tempo ring dip (3-3-1-3)- 5 x 6

OR

Tempo ring push up- (3-3-1-3)- 4 x 8

*Save yourself for Bench in WOD

Metcon

Metcon (AMRAP – Rounds and Reps)

Teams of 2:

AMRAP in 11min:

14 Bench press (135/95)

200m run

then,

Accumulate 60 strict chin ups as a team

*alt. rds on run and bench

* both working at the same time on chin ups

* start with no bands and slowly add bands to keep moving

Cash out

Optional- Midline, pull, push, pump sesh, airdyne, grip, MOB, Skill

Midline

Cable crunch- 1 x 40

Hollow body rock- 1 x 30

Plank with leg lift- 1 x 2min (switch legs every 30 sec)

Accessory strength (4)-

Fat ball pull-ups- 2 x 10

Ring push ups- 2 x 20

EZ bar preacher curls- 2 x 12

Reversr hyper- 2 x 20

Airdyne fun-

4 rds:

12 cal sprint

*rest is choice, try to rest is little as possible while maintaining consistent sprint times

Grip-

pinch blocks- 2 x :30

MOB-

LAX post delt with int. and ext. rotation

Skill-

F2B kip practice- 10 min

CrossFit Walnut Creek – Concord – CrossFit

View Public Whiteboard

Warm-up

Hands and feet-

Racquet ball- 1 x 90 sec (SL, R2R, L2L, distance, bounce, no bounce)

Plate swizzle- :30 on, :30 off, :30 on

Plyometric

Supine partner MB chest pass-

3 x 8

3 hurdle to box jump-

3 x 3

Weightlifting

DB POWER snatch- 3 x 6ea (not in a wod so push load)

Lateral lunge (decel focus)- 3 x 8ea

Fat bar pull-ups- 3 x 4-10 (full grip)

Midline

Seal walk- 2 x 30m

seated bar twists- 2 x 20ea

Conditioning

With a partner- (group of 3 is OK f needed)

Bike-

5 rds:

10/8 cal max effort sprint ea (alternating)

Shuttle run-

3 shuttle runs of 25-25-50-50

1) bulgarian bag on 50-50

2) bulgarian bag on 25-25

3) no bag

*Run wit partner and push each other

CrossFit Walnut Creek – Concord – CrossFit

View Public Whiteboard

Warm-up

super couch- 1 x 1min ea

supine split- 1 x 2min

Weightlifting

Back Squat

Positions-

Tempo Back Squat (4-2-1-2)-

5 x 3

PR-

5 x 5 x 82%

Vertical push

1/2 kneel single arm landmine press- 2 x 16ea, 2 x 8ea

Metcon

Metcon (Time)

6rds:

8 deadlift (185-225)

38 DU

*Goal for DL is unbroken, 60% or below

*9min cap

*burpee or box jump sub for DU

Cash out

Optional- Midline, pull, push, pump sesh, airdyne, grip, MOB, Skill

Midline

Cable crunch- 1 x 40

Hollow body rock- 1 x 30

Plank with leg lift- 1 x 2min (switch legs every 30 sec)

Accessory strength (4)-

Fat ball pull-ups- 2 x 10

Ring push ups- 2 x 20

EZ bar preacher curls- 2 x 12

Reversr hyper- 2 x 20

Airdyne fun-

4 rds:

12 cal sprint

*rest is choice, try to rest is little as possible while maintaining consistent sprint times

Grip-

Softball farmers hold- 1 x 1min

MOB-

LAX post delt with int. and ext. rotation

Skill-

F2B kip practice- 10 min

CrossFit Walnut Creek – Concord – CrossFit

View Public Whiteboard

Warm-up

Band external roatation- 1 x 15e

ABducted external rotation- 1 x 15e

Pull through- 1 x 15

Weightlifting

Push Press

Positions- 2 x 12 x 45%, 2 x 8 x 60%, 2 x 6 x 65% (2 sec pause OH, barbell recovery focus)

PR- 1 x 10 x 75%, 2 x 6 x 80%, 2 x 2 x 85%

Jerk dip- 2 x 5 (E-I-C-I) (1-2-2-2)

* dip with speed (1), stop and hold at normal dip depth (2) , stand back up (2), time at top is choice (2 ish)

*Jerk dip only if time, wod is long and needs to start on time

Posterior chain

GHD hip extension hold- 2 x :30 (load accordingly), ,

SL KB RDL- 2 x 6ea

Metcon

Metcon (Time)

for time:

700m run

70 wall balls (20/14)

140 DU

70 wall balls

700m run

* 16min cap, tight cap, scale accordingly to ensure finish

Cash out

Optional- Midline, pull, push, pump sesh, airdyne, grip, MOB, Skill

Midline

Body saw- 2 x 25 (sliders)

Hollow rocks- 2 x 20

Stir the pot- 2 x 10ea

Accessory strength (4)-

Reverse hypers- 2 x 20

Ring dip hold (bottom)- 2 x :30

DB kick backs- 2 x 12ea

Inverted bar row- 2 x 20

Airdyne fun-

3 rds:

12-9-6 cal sprint with 15 sec rest

*rest is choice between rds

Grip-

pinch blocks- accumulate 2min

MOB-

Band shoulder ext.- 2 x 30 sec

Skill-

Tire flip tech- 15 flips

CrossFit Walnut Creek – Concord – CrossFit

View Public Whiteboard

Warm-up

Lateral band walks- 1 x 15ea

Monster walks- down and back

squats- 1 x 8

Weightlifting

Front Squat

positions-

Tempo Front Squat (3-3-1-2)-

2 x 5 x 60%

3 x 4 x 65%

PR-

Front Squat-

6 x 2 x 85%,

1 x 18 x 50%

Horizontal Pull

Hand over Hand sled pull-

1 x 60m

1 x 30m

1 x 15m heavy

Metcon

Metcon (Time)

For time:

60m single arm 1DB overhead walking lunge (50/35#) (hand switch every 10m)

40 1Db snatch (50/35#, 20 ea)

2min rest

40 1Db snatch (50/35, 20 ea)

60m single arm 1DB overhead walking lunge (50/35) (hand switch every 10m)

*14min cap

Cash out

Optional- Midline, pull, push, pump sesh, airdyne, grip, MOB, Skill

Midline

SA supine KB sit-up- 1 x 15 ea side

Renegade row- 1 x 12ea

Boss mans- 1 x 20ea

Accessory strength (4)-

Cable face pulls- 2 x 14

Seated cable row- 2 x16

Prone leg curls- 2 x 20

DB hammer curls- 2 x 12ea

Airdyne fun-

3rds:

14 cal sprint

*rest is choice, try to rest is little as possible while maintaining consistent sprint times

Grip-

Rice bucket- 1 x 2min

MOB-

Back scratcher stretch with band- 1 x 45 sec ea

Skill-

Wall walk shoulder taps- 1 x 15ea

CrossFit Walnut Creek – Concord – CrossFit

View Public Whiteboard

Warm-up

WOD prep

Metcon

Metcon (Time)

2rds:

100m bulgarian bag run (45/35)

10 bulgarian bag squats

5 double push up burpee

200m bulgarian bag run

20 bulgarian bag squats

10 double push up burpee

15 deadlift (205/145)

*19min cap

Weightlifting

Barbell waiters walk- 2 x 60m

SL hip thrust (shoulders elevated)- 2 x 12 ea

*load with bulgarian bag

Cash out

Optional- Midline, pull, push, pump sesh, airdyne, grip, MOB, Skill

Midline

L-sit- 3 x 20 sec

side plank caterpillars- 2 x 10ea

Cable crunch- 2 x 25

Accessory strength (4)-

Reverse hyper- 2 x 20

Cable row (rope)- 2 x 20

EZ bar reverse grip curls- 2 x 18

Slanger bullhorn dips- 2 x max

Airdyne fun-

12min mellow ride

Grip-

Softball farmers hold- 1 x 2min

MOB-

Barbell trap smash- 1 1 min ea

Skill-

Kipping F2R and F2B practice

CrossFit Walnut Creek – Concord, CrossFit Walnut Creek – DownTown – CrossFit

View Public Whiteboard

Warm-up

3 position band pull aparts- 10 ea

Band butterflies- 1 x 8 ea

Weightlifting

Overhead Squat

Snatch grip sots press (seated if needed, just find a challenging depth)- 2 x 4

Positions-

OHS w/ pause (4 sec)- 3 x 4 x 60%,

No pause- 3 x 6 x 65%

PR-

OHS- 2 x 10 x 70%,

1 x 8 x 75%,

1 x 6 x 80%

Vertical Pull

loaded chin up hold + max rep chin up (no load)-

3 x :20 hold + max reps (no load)

Metcon

Metcon (Time)

For time:

1500m row

*Every 90 sec perform 8 F2B

*Start with F2B

*F2B or mod is to be unbroken throughout workout so scale accordingly (reps or movement)

*15min cap

Cash out

Optional- Midline, pull, push, pump sesh, airdyne, grip, MOB, Skill

Midline

Russian twists- 100 reps (50 ea)

toe touchers- 100 reps

Band resisted sit-ups- 50 reps

Accessory strength (4)-

KB windmill- 2 x 5ea

Seated straddle 2KB waiter hold (locked elbows)- 2 x 1min

Preacher DB hammer curls- 2 x 10ea

Front support on rings- 2 x 30 sec

Airdyne fun-

10min ride, intensity is choice

Grip-

Hang board- accumulate 30 sec on hard hold

MOB-

Band front rack opener- 2 x 30 sec ea

Skill-

slow TGU (30 sec up, 30 sec down)- 2 x 1ea

CrossFit Walnut Creek – Concord, CrossFit Walnut Creek – DownTown – CrossFit

View Public Whiteboard

Warm-up

Ankles-

band distracted dorsi- 1 x :45 ea

Anterior tib- 1 x 1min

Weightlifting

Back Squat

Choose one and follow:

Positions-

Back Squat w/ pause- (3sec)-

2 x 4 x 65%,

2 x 3 x 70%,

1 x 1 x 75%

PR-

Back Squat-

2 x 7 x 75%,

2 x 4 x 80%,

3 x 1 x 85%

Vertical push

Seated (pike) 2 DB arnold press- 2 x 14

2KB push press- 2 x 14

Metcon

Metcon (Time)

3rds:

25 2KB deadlift (28kg +/ 20kg +)

25 OHS (75/55)

*15min cap

Cash out

Optional- Midline, pull, push, pump sesh, airdyne, grip, MOB, Skill

Midline

boss mans- 2 x 20ea

plank- 1 x 2min

supine leg raise- 2 x 30

Accessory strength (4)-

reverse hyper- 2 x 20

Ring dip- 2 x 10

Seated DB OH elbow extension- 2 x 16

strict fat bar pull-ups- 2 x 10

Airdyne fun-

5min choice

Grip-

wrist roller- 1 x 4

MOB-

Barbell hamstrings smash- 1 x 1:30 ea

Skill-

Handstand walk preactice with partner- 10 min