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WOD – Crossfit – Friday – 5/24/19

PERFORMANCE

Front Squat; tough single (not 1rm)

18-15-12
power cleans; 155/105
30/24 cal**
Bike/Row/Ski

FITNESS

EMOM x10 min; dual KB front racked front squat x6-8 reps

18-15-12
DB power cleans
20/14 cal**
Bike/Row/Ski

STRETCH/COOLDOWN

walk 200m immediatley after finishing

:30sec banded front rack opener/side

pigeon x:20sec/side

dragon x:20sec/side

 

 

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Alex RuggiereWOD – Crossfit – Friday – 5/24/19

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WOD – Crossfit – Thursday – 5/23/19

PERFORMANCE

Teams of 2
2k row
80 pullups
100 pushups
120 syncro air squats
2k Ski
** RX+ wear vests

FITNESS

Teams of 2
1k row
50 pullups
80 pushups
100 syncro air squats
1k ski’

STRETCH/COOLDOWN

:30 sec left lat foam roll
:20 sec left OH distraction
:30 sec right lat foam roll
:20 sec right OH distraction
:60sec/side twisted cross

 

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Alex RuggiereWOD – Crossfit – Thursday – 5/23/19

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WOD – Crossfit – Wednesday – 5/22/19

PERFORMANCE
Hang Power Clean; take 8 minutes to build to a tough set of 8
4 RFT
60 dubs/120 singles
12 thrusters; 95/65
24 abmat situps
FITNESS
Hang Power Clean; take 8 minutes to build to a tough set of 8
4 RFT
120 singles
12 DB Thrusters
24 abmat situps
STRETCHING/COOLDOWN

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Alex RuggiereWOD – Crossfit – Wednesday – 5/22/19

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WOD – Crossfit – Tuesday – 5/21/19

PERFORMANCE

3 sets;
A1. DB Z-Press x10-12 reps
A2. powell raise x8-10 reps/arm

For Time;
21 calorie row
21 burpee box jump overs
15 calorie bike
15 burpee box jump overs
9 calorie ski
9 burpee box jump overs

FITNESS

3 sets;
A1. DB Z-Press x10-12 reps
A2. powell raise x8-10 reps/arm

For Time;
12 calorie row
12 burpee box jump overs
9 calorie bike
9 burpee box jump overs
6 calorie ski
6 burpee box jump overs

STRETCHING/COOLDOWN

:10-20 sec dead hand

:20sec/arm OH banded distraction

Fragon x:20 sec/side

 

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Alex RuggiereWOD – Crossfit – Tuesday – 5/21/19

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WOD – Crossfit – Monday – 5/20/19

Happy Birthday Coach Mango! everyone be sure to give him some birthday punches today

PERFORMANCE
3 sets; front squat x12 reps; one set every 2:30; from floor (65-70%)

For Time;
50 wallball shots
30 pullups (RX+ 10 bar muscle ups)
run 100m
25 wallball shots
15 pullups (RX+ 5 bar muscle ups)
run 100m

FITNESS
3 sets; Goblet Squat x12 reps; one set every 2:30; from foor (65-70%)

For Time;
25 wallball shots
15 pullups
run 100m
15 wallball shots
10 pullups
run 100m

STRETCHING / COOLDOWN
death stretch x:30sec/leg
pigeon x:30sec/leg
lizard x:30sex/leg
walk 200m

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Alex RuggiereWOD – Crossfit – Monday – 5/20/19

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WOD – Crossfit – Friday – 5/17/19

PERFORMANCE

5 sets; bench press x5 reps

For Time:
30/24 Cal. Ski
35 Push Up
30 alternating Dumbbell Snatch; heavy
35 Push Up
30/24 Cal. Ski

** athlete to  choose dumbell weight, make it heavy and challenging, post weight used along with time

FITNESS

5 sets; DB bench press x12 reps

For Time:
20/16 Cal. Ski
20 Push Up
30 Dumbbell Snatch
20 Push Up
20/16 Cal. Ski

STRETCH/COOLDOWN

Twisted Cross x:40sec/side
standing forward fold x:40seconds
x2 sets

 

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Alex RuggiereWOD – Crossfit – Friday – 5/17/19

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WOD – Crossfit – Thursday – 5/16/19

PERFORMANCE/FITNESS

Teams of 2;
For Time;
2k Ski
50 syncro air squats
25 box step ups (each)
2k row
50 syncro air squats
25 box step ups
50 syncro air squats
25 box step ups

rx+ WEAR A WEIGHT VEST

STRETCH/COOLDOWN

:60 sec Death Stretch Right Side
:60 sec p-form right side
:60 sec Death Stretch left Side
:60 sec p-form left side

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Alex RuggiereWOD – Crossfit – Thursday – 5/16/19

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WOD – Crossfit – Wednesday – 5/13/19

PERFORMANCE

on a 20 minute clock
buy in, 400m run into…
9-7-5
power cleans; 185/125
burpee box jump overs
— with remaining time of 20 minutes build to a heavy clean (power or squat)

 

FITNESS

on a 20 minute clock
buy in, 400m run into…
4 RFT
12 DB power cleans
6 burpee box jump overs
— with remaining time of 20 minutes grab a bar and practice some squat cleans

STRETCH/COOLDOWN

seated forward fold x:40 sec

seal stretch x:40sec

single leg forward fold x:20 sec/leg

seal stretch x:40sec

Ski, Bike or Row for 10 minutes

 

 

 

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Alex RuggiereWOD – Crossfit – Wednesday – 5/13/19

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WOD – Crossfit – Tuesday – 5/12/19

PERFORMANCE
Strict Press; 10, 8, 6, 4
+
4 RFT
25/20 calories*
20 push press; 95/65
*row, bike, ski, row
FITNESS
5 sets; seated strict DB press x12 reps
+
4 RFT
20/15 calories*
20 DB push press
*row, bike, ski, row
STRETCH/COOLDOWN
Shoulder based child’s pose x:40 sec
downward dog x15 sec
right side lizard x30 sec
downward dog x15 sec
left side lizard x30 sec
walk 400m

Comments

Alex RuggiereWOD – Crossfit – Tuesday – 5/12/19

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WOD – Crossfit – Monday – 5/11/19

PERFORMANCE/FITNESS

For Time;
21-15-9
backsquat; 95/65 (RX+ OHS)
T2B
– rest 3 minutes
21-15-9
burpee over bar
(x2 abmat situps)
STRETCH/COOLDOWN
seal stretch x:60 sec
downward dowg x:45 sec
deagon x:30 sec/leg

Comments

Alex RuggiereWOD – Crossfit – Monday – 5/11/19