Garage WOD

I'm stuck working out at home today....below is what I did at 5am in my garage with a set of dumbbells and a kettlebell.  I originally had two more mini-WODs planned, but this ended up being plenty for me.  I have to admit that 5am in my garage is pretty lonely place...glad to have this done for the day.

WARM-UP:

*Active Stretch, then:

*6 x Burpee every 30 sec. for 5 min.

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WOD 1:

*100 x DB Push Press (25#)

EMOM: 5 x KB Goblet Squat (53#)

WOD 2:

5 Rounds -

*100 x Double-Under

*10 x DB Hang Squat Clean-Thruster (25#)

*10 x DB Burpee-Deadlift (25#)

"Horrible Heroes - Part 2"

WARM-UP:

*Active Stretch, then:

*400m Run (last 200m Backwards)

*5 x Burpee Pull-Up

*5 x Deadlift (use “Randy” weight for all barbell warm-up movements)

*5 x Snatch Pull

*5 x Hang Power Clean

*5 x Shoulder-2-OH

*5 x OHS

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#1:

“Rotten Randy”

Complete for Time -

*75 Snatch (75/55)(Rx+: 95/65)

-2 x Bar-Facing Burpee after every 5th Snatch

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#2:

“Downright Devilish DT”

5 Rounds for Time -

*12 x Deadlift (155/105)

*9 x Hang Power Clean (155/105)

*6 x Push Jerk (155/105)

-EMOM: 15 x Double-Under (sub: 15 x Lateral Bar Hop)

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#3:

“Ghoulish Griff”

2 Rounds for Time -

*800m Run

*20 x Toes-2-Bar

*400m Backward Run

*20 x Toes-2-Bar

2 x 12-9-6-3

WARM-UP:

*Active Stretch, then:

*400m Run/ Row

*10 x Push-Up + Hop-In

*5 x Clean Pull

*5 x Shoulder-2-Overhead

*5 x Back Squat

*1 min. OH Barbell Hold

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WOD 1:

2 Rounds for Time -

*1000m Row

-no rest-

12-9-6-3 x 

   *Power Clean (a: 155/115, i: 135/95, b: 95/65)

   *Box Jump (a: 30/24)(b/i: 24/20)

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-3 MINUTE REST-

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WOD 2:

2 Rounds for Time -

*800m Run

-no rest-

12-9-6-3 x 

   *Sumo Deadlift High Pull (a: 135/95, i: 115/75, b: 75/55)

   *Ring Dip

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"Mean Girls"

EQUIP: Bar (135/95), Box (24/20), Wall Ball (20/14), Slam Ball (30/20)

WARM-UP:

*Active Stretch

*400m Run

*1-2-3-4-5 Burpee Ladder (increase the # of push-ups per burpee)

*10 ea. (w/ unloaded bar): Push Press, Front Squat, Back Squat, OHS, Hollow Hold Chest Press

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#1:

“Killer Karen”

Complete for Time -

*150 x Wall Ball (20/14)

-@ every break/ rest: 10 x Ball Slam (30/20)

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#2: 

“Nasty Nancy”

3 Rounds for Time -

*400m Run

*15 x Overhead Squat (135/95)

*15 x Box Jump (24/20)

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#3:

“Evil Grace”

Complete for Time -

*30 x Evil Wheel Clean & Jerk (135/95)

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"3-2-1's Make Super Tight Buns!"

EQUIP: Bar (a: 135/95, i: 115/75, b: 95/65), DB’s (a: 25/20, i: 20/15, b: 15/12), Box (24/20), KB (a: 70/53, i: 53/35, b: 35/18), Wall Space, Rower, Jump Rope

WARM-UP:

*Active Stretch, then:

*Shoulder Plank Series + 10 Hand-Release Push-Up

*5 x Pull-Up + 5 x T2B + 5 x K2E

*5 ea. w/ unloaded bar: Push Press, Front Squat, Snatch Pull, OHS, Pressing Snatch Balance

*self-directed warm-up for WOD-specific movements (load up!)

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9 Min. AMRAP -

*3 x Thruster (a: 135/95, i: 115/75, b: 95/65)(go heavy!!!)

*3 x DB Man Maker (a: 25’s, i: 20’s, b: 15’s)

*2 x Thruster

*2 x DB Man Maker

*1 x Thruster

*1 x DB Man Maker 

SCORE = Total Rounds (+ any extra Reps)

9 Min. AMRAP -

*300m Run

*300m Row

*200m Run

*200m Row

*100m Run

*100m Row

SCORE = Total Rounds (+ any extra Meters)

9 Min. AMRAP -

*3 x Squat Snatch (a: 135/95, i: 115/75, b: 95/65)

*3 x DB Burpee + Up-and-Over Box (24/20) (a: 25’s, i: 20’s, b: 15’s)

*2 x Squat Snatch

*2 x DB Burpee + Up-and-Over Box

*1 x Squat Snatch

*1 x DB Burpee + Up-and-Over Box

SCORE = Total Rounds (+ any extra Reps)

9 Min. AMRAP -

*30 x Double-Under

*9 x Burpee

*20 x Double-Under

*6 x Burpee

*10 x Double-Under

*3 x Burpee

SCORE = Total Rounds (+ any extra Reps)

9 Min. AMRAP -

*3 ea. x KB Snatch from the floor (a: 70/53, i: 53/35, b: 35/18)

*3 x Wall Walk

*2 ea. x KB Snatch from the floor

*2 x Wall Walk

*1 x KB Snatch from the floor

*1 ea. x Wall Walk

SCORE = Total Rounds (+ any extra Reps)

Regionals Team WODs: A Sampling (2012 - 2014)

EQUIP: Partner, Bar (not shared)(see WODs 1&2 for loads), Pull-Up Bar, Jump Rope, Rower, Rings (any M-Up set-up)

WARM-UP:

*Active Stretch

*400m Run/ Row

*5 x DB Squat Clean-Thruster

*5 ea. x 1-Arm DB Snatch

*5 x Behind-the-Neck Thruster (lightly loaded barbell)

*5 x Shoulder-to-OH (lightly loaded barbell)

-then:

*Self-directed movement specific warm-up for WODs

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WOD 1: Teams of 2 (2014 CrossFit Regionals Team Workout #7)

Complete for Time -

P1: 500m Row

P2: 125 x Double-Under

-once both partners are done, switch duties:

P2: 500m Row

P1: 125 x Double-Under

-no rest; then divide the reps below as necessary (one works at a time)

50 Deadlift (275/185)(non-working partner holds top of DL)(switch duties every 5 reps)

50 Toes-2-Bar (non-working partner holds hang from bar)(switch duties every 5 reps)

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WOD 2: Teams of 2 (2013 CrossFit Regionals Team Workout #3)

7 min. AMRAP -

*Burpee-Muscle Up (sub1: Burpee-Bar Muscle-Up (band-assisted or jumping)) 

-partners take turns; no more than 3 reps in a row per person

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WOD 3: Teams of 2 (2012 CrossFit Regionals Team Workout #4)

Complete for Time -

75 Back Squat (135/95)

50 Pull-Up 

25 Shoulder-2-Overhead (135/95)

75 Front Squat (85/65)

50 Pull-Up

25 Shoulder-2-Overhead (85/65)

75 Overhead Squat (65/45)

50 Pull-Up

25 Shoulder-2-Overhead (65/45)

-divide reps as necessary; one partner works while the other rests

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"Hamilton"

EQUIP: Rower, Pull-Up Bar, Partner (optional), Jump Rope (for finisher)

WARM-UP:

*Active Stretch, then:

*250m Row + 200m Run

*Shoulder Plank Series

*5 x Dive Bomber

*10e x Hanging Shoulder Shrug and Kip/ Butterfly Swing

*5 x Strict Pull-Up

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“Hamilton” (Hero WOD):

*Athlete’s Choice: you may team up with a partner to complete this WOD (one person works at a time; divide the work in any manner desired), or you may work on your own as prescribed. 55 minute time cap.

3 Rounds for Time -

*1000m Row

*50 x Push-Up

*1000m Run

*50 x Pull-Up

U.S. Army Specialist Adam Hamilton, 22, of Kent, Ohio, assigned to the 4th Squadron, 4th Cavalry Regiment, 1st Brigade Combat Team, 1st Infantry Division, based in Fort Riley, Kansas, died on May 28, 2011 in Haji Ruf, Afghanistan, of wounds suffered when enemy forces attacked his unit with an improvised explosive device. He is survived by his father Scott Hamilton, step-mother Connie Hamilton, mother Nancy Krestan, brothers Brandon Hamilton and Nick Krestan, and sisters Shawney and Taya Hamilton.

FINISHER -

a) Tabata: Handstand Hold vs. Wall (Rx+: Freestanding)

b) Tabata: Double-Under

c) Tabata: 1-Arm/ 1-Leg Plank Hold (opposite hand/ leg)(mod: 1-Arm OR 1 Leg)(switch arm/ leg ea. round)

"Keep Calm...and Hold On"

EQUIP: Partner, Bar (95/65)(Rx+: 115/85), Wall Ball (20/14), KB (70/53)(mod: 53/35), Pull-Up Bar

WARM-UP:

*Active Stretch, then:

*400m Run

*10 WB Goblet Squat

*8 Burpee

*6 Pull-Up

*4 Burpee Pull-Up

*2 Bear Complex

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-“WOD a” programmed by CrossFit NorthWall-

TEAM WOD (2 person teams)(55 Min. AMRAP) -

a) 10 Rounds -

Take turns completing full rounds (ea. person will complete 5 rounds).  Non-working partner must Hang from Pull-Up Bar.  For each drop from the pull-up bar, each member of the team will perform 5 x Burpee at the end of the round in which the drop(s) occurred.

*8 x Wall Ball (20/14)

*2 x Bar Muscle-Up (sub1: BA or Jumping, sub2: 2 x 3 Ring Row + 3 Ring Dip)

*6 x Squat Clean (95/65)(Rx+: 115/85)

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b) 10 Rounds -

Take turns completing full rounds (ea. person will complete 5 rounds).  Non-working partner must Hold Elbow Plank.  For each drop from the pull-up bar, each member of the team will perform 5 x Burpee at the end of the round in which the drop(s) occurred.

*8 x alt. 1-Leg Decline MB Push-Up (20/14)

*2 x Bear Complex (95/65)(Rx+: 115/85)

*6 x Handstand Push-Up

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c) 10 Rounds -

Take turns completing full rounds (ea. person will complete 5 rounds).  Non-working partner must Hold Top of Deadlift (hips fully extended, shoulders slightly behind bar).  For each drop from the pull-up bar, each member of the team will perform 5 x Burpee at the end of the round in which the drop(s) occurred.

*8 x OHS (95/65)

*2 x Body Blaster (Burpee Pull-Up + K2E)(Rx+: Burpee + C2B Pull-Up + T2B)

*6 x Hang Power Snatch (95/65)(Rx+: 115/85)

"Cinderella"

EQUIP: Bar (a: 155/105, i: 135/95, b: 95/65), Slam Ball (30/20), Box (30/24), Pull-Up Bar

WARM-UP:

Active Stretch, then:

800m Run

10 Push Up

10 Ball Slam

10 Box Jump

10 V-Up

-then: self-directed warm-up to work up to WOD weight for all lifts

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“CINDERELLA” 

(the latest addition to the CrossFit Girls WODs…because we cleaned ALL day long!)

-use same barbell throughout entire workout (a: 155/105, i: 135/95, b: 95/65)

1a) EMOM for 5 Min:

5 Power Clean (sub: Hang Power Clean)

5 Push Jerk

1b) 5 Min AMRAP:

5 Jumping Ball Slam (30/20)

5 Clap Push-Up Burpee (sub: Double Push-Up + Shoulder Tap Burpee)

-2 min. rest-

2a) EMOM for 5 Min:

5 Power Clean

5 Front Squat

2b) 5 Min AMRAP:

5 Burpee-Box Jump (30/24)

5 Chest-2-Bar Pull Up

-2 min. rest-

3a) EMOM for 5 Min:

5 Power Clean

5 Back Squat

3b) 5 Min. AMRAP:

5 Evil Wheel

5 Bar-Facing Burpee

-2 min. rest-

4a) EMOM for 5 Min:

5 Power Clean

6 alt. Front Lunge

4b) 5 Min AMRAP:

50m Slam Ball Run (ball centered at chest)(30/20)

5 Slam Ball Burpee (“Slurpee”) (30/20)

SCORE = Sum of Rounds + Extra Reps over all 4 AMRAPs (= 1b + 2b + 3b + 4b)