"Borchard's Beastly Bash-Up"

EQUIP: Bar (95/65), 2KB’s (c: 70/53, p: 53/35, f: 35/26), Box (24/20), Low Rings, Pull-Up Bar

WARM-UP:

*Active Stretch

*400m Run/ Row

*20 Lunge

*15 Supine Toes-to-Barbell

*10 Triangle Push-Up

*5 Thruster (95/65)

“Borchard’s Beastly Bash-Up” 

(inspired by Pat Sherwood’s “Monster Mash” concept)

-begin at 0:00-

2-4-6-8-10-12-14-16-18-20 x Pistol (c: Jumping Pistol, f: 2x# Lunge Jump (R & L = 1))

5 Burpee

-begin at 20:00-

“Coe” 

10 Rnds. -

10 Thruster (95/65)

10 Ring Push-Up

-begin at 50:00-

10 min. AMRAP

5 Toes-to-Bar

10 2KB Deadlift (c: 70/53, p: 53/35, f: 35/26)

15 Box Jump (24/20)

SCORE = 

1. Did you complete the WOD as assigned?  Did you Rx?
2. Total Rounds + Extra Reps completed in last set (10 min. AMRAP)

"Mental Marita"

EQUIP: WB (20/14), SB (30/20), Bar (c: 115/85, p: 95/65, f: 75/55), DB’s (c: 25’s/20’s, p: 20’s/15’s, f: 15’s/10’s), Rower

WARM-UP:

*Active Stretch

*400m Run/ Row

*100 Jump Rope (warm-up Double-Unders)

*10 Goblet SB Squat

*10 Wall Ball

*5 Push Press to Behind-the-Neck Push Press (light load)

*5 DB “Cluster”

———————-

"Mental Marita"

(Workout patterning inspired by CrossFit West Coast.)

WOD A:

5 Rounds -

Within 3 Minutes, Complete:

*30 Wall Ball (20/14)

*x# Ball Slam (30/20) (30 rep cap)

NOTE: To determine # Ball Slams/ Round: do Round 1 as 30 WBS + AMRAP Ball Slam; stop BS’s at the 2:45 mark; that’s how many BS’s you’ll aim to complete (post-WBS) per round from here forward. (30 rep cap)  If you hit 30 reps before the 2:45 mark, rest whatever time remains of your 3 minute round.

GOAL: do not drop reps!  If your rep goal is set at 22 BS (as determined in round 1), you want to hit 22 reps in rounds 2, 3, 4, and 5.

This WOD was done today at Marita's request...hence, the name of the WOD.  This is a photo of  our favorite lady post-WOD A.  

———————-

WOD B:

5 Rounds -

Within 3 Minutes, Complete:

*400m Row

*x# Behind-the-Neck Push Press (c: 115/85, p: 95/65, f: 75/55) (15 rep cap)

NOTE: To determine # Clusters/ Round: do Round 1 as 400m Row + AMRAP BtN PP; stop PP at the 2:45 mark; that’s how many PP’s you’ll aim to complete (post-500m row) per round from here forward. (15 rep cap)  If you hit 15 reps before the 2:45 mark, rest whatever time remains of your 3 minute round.

GOAL: do not drop reps!  If your rep goal is set at 8 BtN PP’s (as determined in round 1), you want to hit 8 reps in rounds 2, 3, 4, and 5.

———————-

Marita post-WOD B.

WOD C: 

5 Rounds -

Within 3 Minutes, Complete:

*20 Burpee

*x# DB “Cluster” (= Squat Clean-Thruster)(c: 25’s/20’s, p: 20’s/15’s, f: 15’s10’s)(10 rep cap)

NOTE: To determine # Clusters/ Round: do Round 1 as Jump Rope + AMRAP Clusters; stop Clusters at the 2:45 mark; that’s how many Clusters you’ll aim to complete (post-jump rope) per round from here forward. (10 rep cap)  If you hit 10 reps before the 2:45 mark, rest whatever time remains of your 3 minute round.

GOAL: do not drop reps!  If your rep goal is set at 8 Clusters (as determined in round 1), you want to hit 8 reps in rounds 2, 3, 4, and 5.

Marita post-WOD C.

"Gary"

Gary is one of my favorite members/ coaches at CrossFit Camarillo (actually, he's just one of my favorite people).  I'm naming this Saturday's Conditioning WOD after him because he helped me write this one...and he was my "guinea pig" doing it a day early (testing out the timing).  Thanks, Gary!

EQUIP: Bar (c: 185/135, p: 135/95, f: 95/65) + Reload to (95/65), Rower, Rings

WARM-UP:

*Active Stretch

*400m Run/ Row

*10 Air Squat

*10 Squat Jump

*10 Back Squat (95/65 OR unloaded bar)

*10 Back Squat Jump (95/65 or unloaded bar)

*10 Hang Power Clean (slowly increasing load; finish w/ 3+ reps at WOD weight)

———————————

WOD:

Complete for Time (40 min. cap) -

1000m Row

10 Hang Power Clean (c: 185/135, p: 135/95, f: 95/65)

30 Back Squat Jump (95/65)

*weights stay the same throughout the entire WOD

*may use only one barbell (unload/ reload efficiently)

800m Row

8 Hang Power Clean

24 Back Squat Jump

600m Row

6 Hang Power Clean

18 Back Squat Jump

400m Row

4 Hang Power Clean

12 Back Squat Jump

200m Row

2 Hang Power Clean

6 Back Squat Jump

NOTES: 

1/2 of class begins with Row each set; 1/2 of class begins with Hang Power Clean each set

*If rower is ever unavailable, you have 2 options:

1) Hold Barbell Overhead (95/65) to wait until one become available

OR

2) Run the assigned # of meters + 10 Burpee penalty

————————-

-5 min. REST (b/w WOD and Finisher)-

————————-

FINISHER:

Complete For Time (12 min. cap) -

21-15-9 x 

*Ring Dip

*Push Press (95/65)

-90 sec. REST b/w each set

(i.e. 21 RD + 21 PP, 90 sec. rest, 15 RD + 15 PP, 90 sec. rest, 9 RD + 9 PP, done!)

"9-11-2014"

EQUIP: Partner, Pull-Up Bar, Barbell (c: 225/155, p: 185/135, f: 155/105), KB (c: 53/35, p: 44/26, f: 35/18), Rower

WARM-UP:

*Active Stretch

*400m Run/ Row

*5 x Pull-Up

*5 x KB Goblet Squat + 5 ea. x 1-Arm KB Push Press + 5 ea. KB Sots Press

-then:

*Self-Directed Warm-Up for Deadlift

——————————————————

WOD 1 - Individual: (inspired by CrossFit West Coast)

5 Rounds -

Within 3 Minutes, complete:

*400m Run

*x# Pull-Up (12 rep cap)

NOTE: To determine # Pull-Ups/ Round: do Round 1 as 400m Run + AMRAP P-Up; stop P-Ups at the 2:45 mark; that’s how many P-Ups you’ll aim to complete (post-400m run) within 3 min. from here forward. (12 rep cap)  If you hit 12 reps before the 2:45 mark, rest whatever time remains of your 3 minute round.

GOAL: do not drop reps!  If your rep goal is set at 8 P-Up (as determined in round 1), you want to hit 8 reps of P-Up in rounds 2, 3, 4, and 5.

———————————————————

WOD 2 - Teams of 2:

“9-11-2014”

10 Rounds For Time alternating duties w/ partner and rotating thru movements:

a) 9 Deadlift (c: 225/155, p: 185/155, f: 155/105)

b) 11 Burpee

a) 20 cal Row

b)14 (7 ea.) 1-Arm KB Sots Press (c: 53/35, p: 44/26, f: 35/18 (mod: lighter DB))

ALTERNATING/ ROTATING DUTIES: P1 does 9 Deadlift while P2 does 11 Burpees, then P1 Rows 20 cal, while P2 does 14 Sots Press (= 1 round). Then P2 does 9 Deadlift while P1 does 11 Burpees, then P2 Rows 20 cal, while P1 does 14 Sots Press  (= 2 rounds), etc.

In other words, each partner will complete 5 rounds of the “a” movements and 5 rounds of the “b” movements (alternating rounds of a’s with rounds of b’s).

ADDITIONAL RULES: 1)) Each round’s movements must be competed in the order in which they are written. (DL’s and Burpees must be completed first; then move onto Row and Sots.)  Do not begin the Sots Presses until the DL’s and Burpees are completed. 2) Do not start any subsequent rounds until all assigned reps for all movements have been completed for the previous round. 

In other words, wait for your partner to finish before you move onto the next movement or the next round.

"Every 10 Minutes for 50 Minutes"

WARM-UP:

*Active Stretch

*400m Run/ Row

*5 x DB Inchworm + Push-Up (in place w/ DB’s in hands)

*5 x Power Snatch (light load barbell)

*5 x Overhead Squat (light load barbell)

*20 x Handstand Shoulder Tap (sub: Plank Windmill)

-then:

*Self-Directed WOD-Specific Warm-Up (i.e. work up to WOD weight for Snatch, hit M-Ups, etc.)

—————————

Major Overhaul of CrossFit Invictus Comp WOD from 9.6.2014 -

1 Round Every 10 Min for 50 Min (5 rounds):

6 Snatch (c: 135/95, p: 115/75, f: 95/65)

500m Row

400m Run

3 Rings Muscle-Up (sub: 3 rounds of 5 Ring Row + 5 Ring Dip)

2 Dumbbell Wall Walk (c: 25’s/20’s, p: 20’s/15’s, f: unweighted)(w/ a DB in each hand)

    *If Round Complete sub-8:00 Mark: Hold Elbow Plank until 8:00 mark

-want at least 2 min rest/ round; adjust reps/ weights/ distances as needed to finish at or sub-8:00 mark each round.

*SCORE = 

a) Did you successfully complete the assignment?  Did you Rx it? 

b) Total Time Spent in Plank Hold over 5 rounds (use phone stopwatch app to keep a running tally)(it’s OK to have a 0:00 score here)

"The Kraken 3.0" + "The Kraken 4.0"

*NOTE: "The Kraken" is a famous benchmark CrossFit WOD (17 min. time cap to complete same rep/ set scheme as below w/ different movements).  Recently, there was a CrossFit competition in Ventura County which had the competitors doing a remodeled version of "The Kraken," which they titled "The Kraken 2.0" and gave a 19 min. time cap.  I followed that idea and made two more alternative versions of this famous WOD.  See below for the fun we had today in my Conditioning class:)

EQUIP: Slam Ball (30/20), Box (c: 30/24, p/f: 24/20), Bar (95/65), KB (53/35), Pull-Up Bar

WARM-UP:

*Active Stretch

*400m Run/ Row

*10 ea. x Air Squat, Push-Up, Pull-Up, KB Swing

*5 ea. x Power Clean, Push Jerk, Back Squat

————————

WOD 1:

"The Kraken 4.0" (25 min. time cap):

5 Rounds -

5 Bear Complex (95/65)

5 Burpee Pull-Up

4 Rounds -

7 Box Over Jump (c: 30”/24,” p/f: 24”/20”)

7 HSPU (c: Strict)

3 Rounds -

10 Front Rack Step-Up (20”)(mod: Back Rack)(95/65)

10 1-Leg Deadlift (95/65)

2 Rounds -

15 KB Sumo Deadlift High Pull (53/35)

15 KB Thruster (53/35)

1 Round -

30 Back Squat Jump (95/65)

———————————-

WOD 2:

"The Kraken 3.0" (30 min. time cap) -

5 Rounds -

5 ea. alt. OH Lunge (95/65)

5 Pull-Over (sub1: 5 Skin-the-Cat; sub2: 5 ea. Barbell Windshield Wiper)

4 Rounds -

7 Hang Power Snatch (95/65)

7 ea. alt. Hanging Hip Touch (https://www.youtube.com/watch?v=SJ3WqnnyvcQ)

3 Rounds -

10 KB Snatch (53/35)

10 KB Swing (53/35)

2 Rounds -

15 Backward Ground-2-OH Slam Ball Toss (30/20)

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

1 Round -

30 (15 ea.) 1-Leg Shoulder-2-Overhead (65/45)(Rx+: 95/65)

Air Force Monster Mash

EQUIP: Rower, Pull-Up Bar, Wall Ball (20/14), Bar (95/65) + Reload (135/95), KB (c: 53/35, p: 35/18)

WARM-UP:

*Active Stretch

*400m Run/ Row

*1-2-3-4-5 Inchworm Push-Up Ladder

*3 ea. (w/ unloaded bar): Thruster, SDHP, Jerk, OHS

*5 ea. Pistol

—————————-

PAT SHERWOOD’S MONDAY MONSTER MASH FOR 8.25.2014 (Modified by Erin) -

Begin at 0:00

For Time -

*100 Wall Ball (20/14)

*100 cal Row

*50 Burpee-Lateral Bar Hop

*50 T2B

Begin at 30:00

“Air Force” For Time -

*20 Thruster (95/65)

*20 SDHP (95/65)

*20 Push Jerk (95/65)

*20 OHS (95/65)

*20 Front Squat (95/65)

EMOM: 4 Burpees (start w/ Burpees on minute 30:00)

Begin at 50:00

For Time -

*21 alt. KB Pistol (c: 53/35, p: 35/18, f: unweighted)

*15 Clean & Jerk (135/95)

*9 Bar Muscle-Up

(Changes I made to Sherwood’s WOD: 1) we did our Burpee-Lateral Hops over the barbell, instead of the rower, for the sake of crowd control; 2) Sherwood offered no lighter load options for the KB Pistol; 3) I assigned Bar Muscle-Ups, instead of Rings M-Ups, because our WOD tomorrow involves a lot of rings work.)