W.O.D.

WODAPALOOZA TIME!

Unwritten – CrossFit Functional

Strength

Clean & Jerk

15 minutes to work up to heavy single clean & jerk. Can be squat or power clean and any type of jerk.

Metcon (Time)

Competition Style…..Run 2 heats, cheer each other on. Let’s have some fun!

Wodapalooza Ocho Chipper – for time – 15 min cap

20/15 Bar Muscle Up

30 Hang Power Cleans (145, 100lb)

30 HSPU

30 Front Squat

30 Toes To Bar

30 Shoulder to OH

To modify:

Bar muscle ups – CTB – Pull Up – Ring Rows

HSPU – box HSPU or build up height of abmat (no more than one 45# + abmat) OR heavy push press with DB

T2B – kipping L-sits

1/18

Unwritten – CrossFit Functional

Warm-up

Burgener Warm Up with PVC

the repeat with empty barbell

Down & Up – 5

Elbows High – 5

Muscle Snatch – 5

OHS – 5

Snatch lands – power/parallel/squat 3x/each

Strength

Power Snatch (5-5-5-5)

75% – DO NOT BUILD – work form & technique! Goal is for each lift to feel solid

2:30 clock

Conditioning

Metcon (Time)

TIME TO RUN!!

800 run

rest 3 min

800 run

rest 2 min

400 run

rest 2 min

800 run

rest 3 min

800run

Should not take longer that 40 min to finish – modify run distance but not number of runs if you have to!

1/17

Unwritten – CrossFit Functional

Warm-up

Bring Sally up – squats

Bring sally up – push ups

Skill

Handstand Walk

15 min skill work

-Box holds raising one leg to load shoulders

-HS holds on wall

-shoulder shifts

-side wall walks

-open floor holds/walks

*if proficient, make obstacles like cones or weights to walk over

Metcon

Metcon (Weight)

3 min on/ 3 min off

Back squat x 8 @60%

400/500m row

OR

.8/1.0 bike

4X

1/16

Unwritten – CrossFit Functional

Warm-up

10 alt dumbbell squat press (one are press at a time)

30 sec handstand hold OR overhead hold with DB

10 push press w/ PVC

10 push jerk w/ PVC

10 split jerk w/ PVC

2X

Strength

Jerk Complex (1-1-1-1-1)

3 Min Clock

Complex from rack –

3 PP + 2 PJ + 1SJ

build as technique allows

Metcon (Time)

3 RFT

3 rope climbs 15/20ft

6 power clean & jerk 135/185

9 burpees over bar

35 du’s

20 min cap

*stagger the start

**modify ropes with pulls from lying position OR heavy sled pulls 1 lenght of turf

1/15

Unwritten – CrossFit Functional

Warm-up

9 EMOM

10 cal erg

10 push ups

100 ft bear crawl

Strength

Bench Press (6-6-6-6)

2 min clock

@75% of BW

Metcon

Metcon (AMRAP – Reps)

4 min on/ 4 min off

Run 400m

10 CTB

AMRAP of thrusters

RX – 65/95

X4

*Make sure you get to thrusters! Score is the amount of total thristers from all 4 rounds

1/14

Unwritten – CrossFit Functional

Warm-up

20 jumping jacks

20 toe touches

20 air squats

20 windmills

3x

Metcon

Metcon (AMRAP – Rounds)

Rotate on 2 Minute Clock: 10 sec transition

Ski Erg – 350/450 m

Bike – 20/30 cal

Row – 400/500m

Sled push (Heavy) 100ft

X 5

*If you can not complete any round inside 2 min, modify distance. The goal would be to have 15-20 sec rest

This wod is programmed to keep you moving for the entire 45 min. Time to breath!!

*Score would be how many COMPLETE rounds you were able to finish

Saturday Fun!

Unwritten – CrossFit Functional

Warm-up

Junkyard Dog – Partner

60 Partner WB Shots

40 Partner Plank Push Ups with a Clap

Metcon (Time)

Teams of 2

5 power snatches

10 ohs

30 du’s

RX – 65/95

*Alternate after full round

**Barbell should be light enough to go fast & unbroken

12 rounds total

1/11

Unwritten – CrossFit Functional

Metcon

Metcon (Calories)

Bike Sprints

1 min on for max cals/3 min off

7x

*record least amount of cals for score

Gymnastics

Metcon (Time)

For Time:

40 t2b

8 min cap

1/10

Unwritten – CrossFit Functional

Warm-up

Dynamic Warm up:

Jog down & back

high knees

butt kickers

high kicks

then

8 min emom

odd: 50 single unders

Even: 12 push ups

Skill

15 minutes – Rope Climb skills

If you are efficient in rope climbs – max climbs in 4 minutes during the 15 min time allowed (warm up first)

Metcon (Time)

10 power clean

10 hspu’s

60 du’s

rest 1 min

3X

RX – 105/155

Each round should take no longer than 4 min – modify accordingly!

1/9

Unwritten – CrossFit Functional

Warm-up

10 cal bike

10 step ups

5 burpees

3x

then

PVC warm up:

15 good mornings

15 deadlifts

2x

Strength

Deadlift (12×1)

12 min EMOM

Min 1-6: 2 tng reps

Min 7-12: 1 rep

Build throughout emom

Metcon

Metcon (Time)

30-20-10

Goblet squats

Row/Bike/Erg cals

RX 54/70