Archives: Running
Wednesday, August 21, 2019
A. Run 1 mile.
B. 50, 40, 30, 20, 10 rep rounds for time of:
Double Unders
Kettlebell Swings (unbroken) – 1.5/1.0 pood
Coach’s notes:
Post time for mile and time to complete couplet to comments. Credit to thedavecastro for part B.
WOD LeaderboardTuesday, August 13, 2019
WOD:
CrossFit Games 2019 – 4 Rounds for time of:
400m Run
3 Legless Rope Climbs
7 Squat Snatches – 185#/130#
TT WOD – Opens Prep:
13.4 – Complete As Many Reps As Possible in 7 minutes of:
3 Clean and Jerk – 135#/95#
3 Toes to Bar
6 Clean and Jerk
6 Toes to Bar
9 Clean and Jerk
9 Toes to Bar…………., etc.
Compare to Saturday, March 30, 2013
Coach’s notes:
Post time to complete WOD and rounds and reps complete for TT WOD to comments.
WOD LeaderboardTuesday, July 30, 2019
WOD:
As Many Rounds As Possible (AMRAP) in 35 minutes of:
800m run
15 Bench Press – 135#/85#
400m run
15 Kettlebell Swings – 1.5/1.0 pood
TT WOD – Off Season Fun:
A1. D-ball Carry – 200m X 5 sets, rest approx. 90s
A2. Backwards Medicine Ball Toss Over Rig – 2-4 reps X 5 sets, rest approx. 90s
A3. Max Weight Bar Hold – 45s X 5 sets, rest approx. 90s
Notes: Add to body weight if successful for 45s.
A4. Sled Drags – 100 ft. X 5 sets, rest min. 120s
Coach’s notes:
For WOD post rounds and reps complete and for TT WOD post all results to comments.
WOD LeaderboardMonday, July 22, 2019
A. Run 1 mile.
B. Spend 10-15 minutes working on scales and/or planks.
C. Run 1 mile.
Coach’s notes:
Post time for each mile and total time, plus notes for core work to comments.
WOD Leaderboard
Saturday, June 29, 2019
TT WOD – Partner:
Run 1 mile each, then
Row 1000m (first one back can start), then dividing work as you see fit complete 3 rounds of:
50 Box Step-Up and Overs – 50#/35# dumbbells
50 Burpees over Bar
50 Ground to Overhead – 95# for all
Finishing with a 1 mile run each.
WOD:
For time complete:
Accumulate 2:00 L-sit, then
21, 15, 9 rep rounds of:
Dumbbell Overhead Squats – 45#/30#/hand
Chest to Bar Pull-ups
Finishing with 2:00 L-sit
Tuesday, June 11, 2019
WOD:
As Many Rounds As Possible in 35 minutes of:
400m Run
5 Strict Toes to Bar
10 Wallballs – 20#/14# to 10’ & 11’
15 Box Jumps – 24”/20”
TT WOD – Accessory:
A1. Alternating Single Leg Bridge Hold – 10-12 reps/leg at 2s hold X 4 sets, rest 60-90s
A2. Skin the Cat (control) – 6-7 reps X 4 sets, rest 60-90s
Note: Progress towards a straight body position throughout.
B1. Medicine Ball Hamstring Curl – 12-15 reps @ 30X1 X 4 sets, rest 60-90s
Note: If you reach 12 reps progress to 8-10 reps/leg single leg.
B2. Twisting Medicine Ball Throw – 12-15 reps/side X 4 sets, rest 60-90s
Coach’s notes:
Post rounds and reps complete for WOD and all results for TT WOD to comments.
WOD LeaderboardTuesday, June 4, 2019
WOD:
5 rounds for time of:
Run 400m (smoke permitting, otherwise row)
10 Power Snatch – 95#/65#
10 Toes to Bar
TT WOD – Accessory:
A1. Alternating Single Leg Bridge Hold – 8-10 reps/leg at 2s hold X 4 sets, rest 60-90s
A2. Skin the Cat (control) – 5-6 reps X 4 sets, rest 60-90s
Note: Progress towards a straight body position throughout.
B1. Medicine Ball Hamstring Curl – 10-12 reps @ 30X1 X 4 sets, rest 60-90s
Note: If you reach 12 reps progress to 6-8 reps/leg single leg.
B2. Twisting Medicine Ball Throw – 10-12 reps/side X 4 sets, rest 60-90s
