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Archives: Gymnastics

Tuesday, January 14, 2020

WOD:

Complete for time:

5 Rope Climbs
27 GHD Sit-up
4 Rope Climbs
21 GHD Sit-ups
3 Rope Climbs
15 GHD Sit-ups
2 Rope Climbs
9 GHD Sit-ups
1 Rope Climb

TT WOD – Gymnastics:

A1.  Straight Arm Supine Hip to Bar (with swing) – 8-12 reps X 4 sets, rest approx.. 60s

A2.  Hollow Body Handstand Pike to Wall with Med Ball – 8-12 reps with 3s hold X 4 sets, rest approx. 60s

A3.  Strict False Grip Ring Pull-up – 5-6 reps X 4 sets, rest approx.. 60s

B1.  Prone Overhead Dowel Raises – 8-12 reps with 3s hold X 3 sets, rest approx. 60s

B2.  Banded Lat pull Down in Standing Hollow (compression) – 60s @ 3011 X 3 sets, rest approx. 60s

B3.  Prone Banded Abduction Raises – 8-12 reps with 3s hold X 3 sets, rest approx. 60s

Coach’s notes:

Post time to complete couplet for WOD and all result for Gymnastics TT to comments.

WOD Leaderboard
Comments: 9

Monday, August 12, 2019

A.  CrossFit Workout “Give” – 12 minute AMRAP of:

3, 6, 9, 12……..

Toes To Bar
Thrusters – 95#/65#
Box Jumps – 24”/20”

B.  Practice reverse burpees with anytime remaining.

Coach’s notes:

Post rounds and reps complete for A and notes for B to comments.

WOD Leaderboard
Comments: 10

Sunday, July 21, 2019

Work to your heaviest in the following complex:

Power Clean/Hang Power Clean/Hang Squat Clean/Push Jerk X 2

*Between your sets practice inverted burpees and/or ring inverts.

Coach’s notes:

Post loads for all sets of the complex and notes for gymnastics practice to comments.

WOD Leaderboard
Comments: 2

Wednesday, June 26, 2019

A.  Complete all 3 couplets for time:

21 Power Cleans – 135#/95#
42 Cal Row
REST 2:00

15 Power Cleans – 185#/115#
30 Cal Row
REST 2:00

9 Power Cleans – 225#/135#
18 Cal Row

B.  Practice gymnastics with anytime remaining.

Coach’s notes:

Post time for each couplet and total working time to comments and any notes for gymnastics practice to comments.

WOD Leaderboard
Comments: 13

Sunday, December 9, 2018

5 Rounds for time(s) of:

1 Peg Board Ascent
10 Push Jerk – 135#/95#
3 Rope Climbs
10 Push Jerk
5 Ring Inverts
Rest 2:00

Coach’s notes:

Post time per round and total working time to comments.

WOD Leaderboard
Comments: 2

Friday, August 10, 2018

10 Rounds for time of:

5 Chest to Bar Pull ups
40 ft Handstand Walk
10 Power Snatch – 96#/65#

Coach’s notes:

Post time to complete to comments.

WOD Leaderboard
Comments: 6

Wednesday, August 23, 2017

A.  Alternate Every Minute on the Minute (EMOM) for 20 minutes:
7 Power Snatch – 135#/95#
15/12 Cal Row

B.  L-sit Hold and handstand hold practice with time remaining.

Coach’s notes:

Post results for all to comments.

WOD Leaderboard
Comments: 8

Thursday, August 3, 2017

A.  As Many Rounds As Possible (AMRAP) in 20 minutes of:

5 Push Jerk (from Floor) – 185#/115#
Run 200m
1 Rope Climb (legless)

B.  Practice ring gymnastics with time remaining – inverts, planche, skin the cat, muscle-ups, etc.

Coach’s notes:

Post rounds and reps complete in A and notes for B to comments

WOD Leaderboard
Comments: 10

Wednesday, August 17, 2016

1 Round for time of:

5 Rope Climbs
25 foot handstand walk
4 Rope Climbs
50 Foot Handstand Walk
3 Rope Climbs
75 Foot Handstand Walk
2 Rope Climbs
100 Foot Handstand Walk
1 Rope Climb
125 Foot Handstand Walk

Coach’s notes:

Post time to complete to comments.

WOD Leaderboard
Comments: 7

Monday, July 25, 2016

3 Rounds for time of:

1 Peg Board ascent
3 Strict Muscle-ups
5 Strict Deficit Handstand Push-ups – 6” for all
7 Strict Chest to Bar Pull-ups

Coach’s notes:

Post time to complete to comments.

WOD Leaderboard
Comments: 3