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WOD – CrossFit – Tuesday – 7/16/19

PERFORMANCE

3 sets; back squat x3 reps
tough weight for all working sets, no fails, no building

3 RFT
25/20 calorie echo bike
20 front squats
run 200m
– rest 1 min bet sets

 

FITNESS

3 RFT
20/15 calorie echo bike
20 air squats
5 sets; dual DB front squat x10 reps
– rest 1 min bet sets

STRETCH/COOLDOWN

WALK 100M

Frog x:30 seconds

Pigeon x:30sec/leg

x2 sets

 

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Alex RuggiereWOD – CrossFit – Tuesday – 7/16/19

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WOD – CrossFit – Monday – 7/15/19

PERFORMANCE

Squat Clean; Work to A heavy Triple

For Time
24 HSPU
12 Squat Cleans; 155/105
20 HSPU
10 Squat Cleans; 155/105
16 HSPU
8 Squat Cleans; 155/105
16 min Time Cap

FITNESS

EMOM x12 minutes; hang power clean x3 reps

For Time
24 pushups
24 KB swings
20 pushups
20 KB swings
16 pushups
16 KB swings
16 min Time Cap

STRETCHING/COOLDOWN

Steated Forward Fold x:30 seconds

Saddle archer x:30sec/side

Steated Forward Fold x:30 seconds

Comments

Alex RuggiereWOD – CrossFit – Monday – 7/15/19

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WOD – Crossfit – Friday – 7/12/19

PERFORMANCE

EMOM x15 min
1st; C2B pullup x8-16 reps;
2nd; Single Arm DB clean and jerk x6/arm
3rd; T2B x10-16 reps
4th; 25ft OH DB walking lunge (per arm)
5th; :30 seconds hallow body hold

10 min of sled pushing/pulling
work to a tough: 25m push/25m backwards drag

** this should be non-stop pushing, right into pulling. if the sled stops for more than a second, it’s too heavy

30/20 calories for time on skier

FITNESS

EMOM x15 min
1st; ring row x8-16 reps;
2nd; Single Arm DB clean and jerk x6/arm
3rd; Abmat situp x10-16 reps
4th; 25ft OH DB walking lunge (per arm)
5th; :30 seconds hallow body hold

10 min of sled pushing/pulling
work to a tough: 25m push/25m backwards drag

30/20 calories for time on skier

STRETCH/COOLDOWN

21-15-9

PVS shoulder pass throughs

** :30second child’s pose after each set

Comments

Alex RuggiereWOD – Crossfit – Friday – 7/12/19

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WOD – Crossfit – Wednesday – 7/10/19

PERFORMANCE

4 sets for time
Ski / bike
15 shoulder to overhead; 95/65
12 burpee over bar
– rest 2 min
(round 1&3 ski 400m, Round 2&4 bike 20/14 calories)

FITNESS

4 sets for time
Ski / bike
15 DB S2O
12 burpee
– rest 2 min
(round 1&3 ski 400m, Round 2&4 bike 20/14 calories)

STRETCH/COOLDOWN

Puppy Dog x:30 seconds

Standing Stradle x:30 seconds

Frog Pose x:30 seconds

x2 sets

 

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Alex RuggiereWOD – Crossfit – Wednesday – 7/10/19

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WOD – Crossfit – Tuesday – 7/9/19

PERFORMANCE

Squat Clean
3, 2, 1, 3, 2, 1, 3, 2, 1; one set every 2:00

For Time;
12-9-6
Front Squat 155/105
HSPU (x2 HR pushup)

run 400m

12-9-6
power cleans 155/105
HSPU (x2 HR pushup)

**RX+ 185/125 & strict HSPU

FITNESS

KettleBell Goblet Squat;
one set every 2:00 x8 reps, X9 sets

For Time;
12-9-6
Box Jump
HSPU (x2 HR pushup)

run 400m

12-9-6
KB swing
HSPU (x2 HR pushup)

STRETCHING/COOLDOWN

Seated Cross Shin x1 min right side

Bound Angle x:30 seconds

Seated Cross Shin x1min Left side

Bound Angle :30 seconds

Comments

Alex RuggiereWOD – Crossfit – Tuesday – 7/9/19

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WOD – Crossfit – Monday – 7/8/19

This Saturday we are playing paintball at 12pm at Extreme Rage Paintball Park. It comes out to roughly $40.00 per person (that includes all the rental stuff you’ll need). If you want to come play, email alex@crossfitboyntonbeach.com if you haven’t already done so!

 

PERFORMANCE

3 RFT
40/30 calorie bike/ski/row
12 Power Snatches; 135/95
18:00 time cap

3 sets NFT
10 DB bench press
6-10 strict pullups

FITNESS

3 RFT
30/20 calorie bike/ski/row
12 Dumbell Snatches
18:00 time cap

3 sets NFT
10 DB bench press
6-10 strict pullups

STRETCHIG/COOLDOWN

Saddle archer x:30sec/side

Standing Forward fold w/interlaced fingers x:20 seconds

low dragon x:1 min/side

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Alex RuggiereWOD – Crossfit – Monday – 7/8/19

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WOD – Crossfit – FRIDAY – 7/5/19

PERFORMANCE

EMOM x15 min
1st; muscle up x2-6 reps (scale to 8-14 pullups)
2nd; alt DB snatch x12 reps
3rd; T2B x8-14 reps
4th; single arm DB s2oh x10/arm
5th; :30 seconds hallow body hold

10 min of sled pushing; work to a heavy/tough 50m push

30/20 calories for time on bike

 

Comments

Alex RuggiereWOD – Crossfit – FRIDAY – 7/5/19

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WOD – Crossfit – THURSDAY – 7/4/19

PERFORMANCE

“THE SEVEN”
7 Rounds For Time:
7 Handstand push-ups
7 Thrusters (135/95) (115/75) (95/65) (75/55)
7 T2B
7 Deadlifts (245/175) (225/155) (205/135) (185/115)
7 Burpees
7 Kettlebell swings (70/44) (53/35) (44/26) (35/18)
7 Pull-ups

FITNESS

SAME

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Alex RuggiereWOD – Crossfit – THURSDAY – 7/4/19

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WOD – Crossfit – WEDNESDAY – 7/3/19

PERFORMANCE

For Time;
50/40 calorie ski/bike/row
40 Air Squats
30 box jump overs
20 burpee over bar
50/40 calorie ski/bike/row
20 burpee over bar
30 box jump overs
40 Air Squats
50/40 calorie ski/bike/row

FITNESS

For Time;
40/30 calorie ski/bike/row
30 KB swings
20 box jump overs
10 burpee over bar
40/30 calorie ski/bike/row
10 burpee over bar
20 box jump overs
30 KB swings
40/30 calorie ski/bike/row

STRETCH/COOLDOWN

3- step Hip Flow x:10sec per position (3 sets per side)

 

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Alex RuggiereWOD – Crossfit – WEDNESDAY – 7/3/19

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WOD – Crossfit – TUESDAY – 7/2/19

PERFORMANCE

Push Press + Push Jerk + Split Jerk; 10 minutes to build/practice the complex

For Time
30-25-15
Wallball
shoulder to overhead; 95/65
pullup
** 18 minute time cap

FITNESS

Push Press + Push Jerk + Split Jerk; 10 minutes to build/practice the complex

For Time
30-25-15
Wallball
dumbell shoulder to overhead
pullup
** 18 minute time cap

COOLDOWN/STRETCH

Twisted Lizard OR Lizard x:45 seconds left side

Seated, 1 Leg Forward Fold x:30 seconds Left Side

Twisted Lizard OR Lizard x:45 seconds Right side

Seated, 1 Leg Forward Fold x:30 seconds Right Side

2:00 foam roll lats

Comments

Alex RuggiereWOD – Crossfit – TUESDAY – 7/2/19