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Archives: Oly

Saturday, March 28, 2020

At Home WOD

A.  AMRAP in 12 minutes of:

60s Double Milk Jug Front Raise Hold
5 Strict Door Pull-ups

REST 3:00

B.  AMRAP in 12 minutes of:

15 Tuck Jumps
10 Basketball Rotations/Direction/Hand from Front Plank

WOD:

Work to your heaviest in the following clean complex:

2 Hang Power Cleans/2 Squat Cleans/4 Front Squats

Coach’s notes:

Post rounds and reps complete for both couplets in At Home WOD. Post loads for all sets of clean complex for WOD to comments.

WOD Leaderboard
Comments: 7

Wednesday, March 25, 2020

At Home WOD:

A1.  Clean Elbow Rotations – 15-20 reps X 3 sets, rest approx. 20s

A2.  Front Squat with Elbow Rotations – 15-20 reps X 3 sets, rest approx. 20s

A3.  Hip Muscle Clean – 15-20 reps X 3 sets, rest approx. 20s

A4.  Shoulder Press – 15-20 reps X 3 sets, rest approx. 20s

A5.  Overhead – 15-20 reps X 3 sets, rest approx. 20s

B1.  Hip Muscle Clean into Squat – 10-15 reps X 5 sets, rest 30-60s

B2.  Press From Bottom of Squat – 10-15 reps X 5 sets, rest 30-60s

B3.  Hip Squat Clean from Toes – 10-15 reps X 5 sets, rest 30-60s

WOD:

Complete 5, 2 minute rounds of:

20 Dumbbell Box Step-ups – 50#/35#/hand @ 20”/16”
Max Reps Dumbbell Push Press – 50#/35#

REST 2:00

For the At Home WOD ALL movements are done with the dowel.  NO empty bars.  I know, it gives you feedback, right?  NO, it just makes the positions easier to get into because the load of the bar assists.  Use only a dowel and make your body work to get into the positions.  The “regular” WOD is www.crossfit.com from yesterday, the 24th

Coach’s notes:

Post all comments regarding the Oly work to comments for the At Home WOD and reps complete per round, per movement and all totals for WOD to comments.

WOD Leaderboard
Comments: 4

Monday, March 23, 2020

WOD:

Push Press – 5, 5, 5, 5, 5, 5

At Home WOD:

A1.  Headstand to Press – 6-8 reps X 5 sets, rest 90-120s

A2.  Reverse Towel Person Drag – 30-45s X 5 sets, rest 60-90s

A3.  Hollow Rocks – 10-15 reps X 5 sets, rest 60-90s

A4.  Slippery Floor Hamstring Curls – 8-12 per leg (single leg) or 15-20 reps (with pause, double leg) X 5 sets, rest 60-90s

Coach’s notes:

Those with access doing WOD, post loads for all sets to comments. For the At Home WOD post results for all sets to comments.

WOD Leaderboard
Comments: 4

Sunday, March 22, 2020

WOD

  1. 10 rounds for reps of:

20s Pistols, 10s rest

20s Double Unders, 10s rest

  1. Spend 30 minutes on SLIPS

At Home WOD

A1.  (3 Position Snatch Balance X 5 in each position/5 Controlled Overhead Squats/15 Controlled Sotts Press) X 7 sets, rest 120s

A2.  Practice Front and Back Scales between sets.

Weight for Snatch complex is dowel (broomstick).  The goal today is not load (obviously), but speed and execution of movement, and positioning.  If your doing the WOD (it’s actually an At Home WOD as well, assuming you have a skipping rope) post reps per movement per round and all totals to comments.  

Coach’s notes:

For the At Home WOD, post comments on speed and positioning and notes and times for scales to comments

WOD Leaderboard
Comments: 9

Wednesday, March 18, 2020

WOD: 

Muscle Snatch – 3, 3, 3, 3, 3, 3, 3

Between sets practice L-Sits, holds, hangs.

At Home WOD

A. As Many Reps As Possible (AMRAP) in 12 minutes (8 rounds total) of:

1:00 Side Shuffle – 10 ft.
:30 Broad Jump

Practice front and back scales for 12 minutes.

*We will continue to post our regular daily WOD for those members that may have equipment at home or access to said equipment.  For those that do not have equipment at home we will continue to post a daily At Home WOD in addition to a video describing this WOD on our Foster Community FB page. Please post your comments, pictures and videos for the At Home WOD to that page. Please also note that TT Strength will be postponed until we are able to open back up and provide the necessary coaching for this 12 week program.

Coach’s notes:

Post comments, results, here and pictures, videos and virtual high fives to FB and IG!

WOD Leaderboard
Comments: 14

Sunday, March 15, 2020

Clean (squat) – 2, 2, 2, 2, 2, 1, 1, 1, 1, 1

Coach’s notes:

Post loads for all sets to comments.

WOD Leaderboard
Comments: 5

Thursday, March 12, 2020

WOD:

Work to your heaviest in the following complex:

Muscle Snatch/Power Snatch/Snatch Balance – 2/2/2 X 6-8 working sets, rest as needed between.

TT WOD – Gymnastics:

Again, as we wrap up this phase of TT, use the class to work on your new found skills.  Specifically today, practise free standing handstands, handstand walks and handstand push-ups (strict and kipping).  Remember to give adequate rest between sets (at least 2 mins) and maintain your best technique.  Have fun!

Coach’s notes:

Post loads for all sets to comments.

WOD Leaderboard
Comments: 11

Friday, February 21, 2020

Clean and Jerk – 3, 3, 3, 3, 3, 3

Practice scales between sets.

Coach’s notes:

Post loads for all sets to comments.

WOD Leaderboard
Comments: 11

Saturday, February 8, 2020

TT WOD – Partner:

In partners complete for time:

50 Knees to Elbows (alternate every 5 reps)
50 HSPU’s (alternate every 5 reps)
100 Sumo Deadlift High Pull (alternate every 10 reps) – 95#/65#
200 Double Unders (alternate every 25 reps)
200 Squats (alternate every 20 reps)
100 Kettlebell Swings (alternate every 10 reps) – 1.5/1.0 pood
50 Push-ups (alternate every 5 reps)
50 Box Jumps (alternate every rep) – 20” for all

NO REST, then every 3:00 for 4 rounds (in partners) complete:

20 Cal Row
30 Front Squats – 95#/65#
AMRAP Push Press – 95#/65#

WOD

Work to your heaviest in the following complex:

Snatch High Pull/Muscle Snatch/Power Snatch/Hang Power Snatch/Hang Squat Snatch – 1/1/1/1/1

Coach’s notes:

Post loads for all sets to comments.

WOD Leaderboard
Comments: 2

Friday, January 31, 2020

Split Jerk – 2, 2, 2, 2, 2, 2, 2

Compare to July 23, 2019

Coach’s notes:

Post loads for all sets to comments.

WOD Leaderboard
Comments: 13