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WOD – Crossfit – Monday – 6/17/19

PERFORMANCE

5 sets;
1 squat clean + squat clean from knee + high hang squat clean

For Time;
21-15-9
T2B
Thruster; 95/65

FITNESS

5 sets
4 DB Squat Cleans + 4 DB Hang Squat Clean from Knee + 4 Db Hang Squat clean from high hang

For Time
42 situps
21 Db thrusters
30 situps
15 DB thrusters
18 situps
9 DB Thrusters

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Alex RuggiereWOD – Crossfit – Monday – 6/17/19

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WOD – Crossfit Plus – Monday – 11/5/18

This week the CF Plus program will be completing the Wodapalooza Team Qualifier Workouts

 

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Alex RuggiereWOD – Crossfit Plus – Monday – 11/5/18

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WOD – Crossfit – Tuesday – 10/16/18

EMOM x15 min;
1st; 6 deadlifts + 4 hang power clean + 2 push jerk; heavier than last week’s, allowed to push jerk now
2nd; 3-5 ring muscle ups OR 6-12 kipping pullups
3rd; row 175/150m

For Time;
22 alt DB Snatch; 50/35
44 dubs
16 alt DB snatch
32 dubs
10 alt Db snatch
20 dubs
run 400m

– rest 5 min

22 Kb swing; 70/53
44 dubs
16 kb swing
32 dubs
10 kb swing
20 dubs
run 400m

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Alex RuggiereWOD – Crossfit – Tuesday – 10/16/18

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WOD – Bootcamp – Friday – 8/3/18

For time
100m run
3 db thrusters
3 pull-ups/ring rows
200m run
6 db thrusters
6 pull-ups/ring rows
300m run
9 thrusters
9 pull-ups/ring rows
400m run
12 thrusters
12 pull-ups/ring rows

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Alex RuggiereWOD – Bootcamp – Friday – 8/3/18

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WOD – Bootcamp – Thursday – 8/2/18

Pull-ups (3 x 8-10reps)
choose a method that allows you to complete a minimum of 8 pull-ups per set.
Banded or strict
Superset with 30 sec low plank hold or handstand hold

4 RFT
20 cal ski
10 SDLHP
10 goblet squats
10 burpees

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Alex RuggiereWOD – Bootcamp – Thursday – 8/2/18

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WOD – Crossfit Plus – Monday – 7/30/18

We’ll be using today as some active recovery to ease back into training for those that competed this weekend

4 rounds of..
1 mile bike
500m ski
200m walk

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Alex RuggiereWOD – Crossfit Plus – Monday – 7/30/18

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WOD – Bootcamp – Monday – 7/30/18

5 sets
One set every 90 sec
2 db hang cleans+2 squats +2 thrusters

4 RFT
5 renegade row pushups https://youtu.be/hrPY3bhvVvQ
10 db push press
15 wallballs

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Alex RuggiereWOD – Bootcamp – Monday – 7/30/18

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WOD – Bootcamp – Wednesday – 7/24/18

Emom 12

Min 1- 8 lateral lunges (4 each leg)with weight if possible
Min 2- 6-8 double kb deadlifts
Min 3- 10 hallow rocks

3RFT
100m sled
20 airsquats
10 Russian kb swings
5 dball over shoulder

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Alex RuggiereWOD – Bootcamp – Wednesday – 7/24/18

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WOD – Bootcamp – Tuesday – 7/24/18

5 sets; 

2 min amrap
200m run
With remaining time max cal bike
1 min rest between sets
(Score is cal)

AMRAP 16
8 db snatches
8 burpees over dumbell
16 scissor kicks

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Alex RuggiereWOD – Bootcamp – Tuesday – 7/24/18

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WOD – Bootcamp – Monday – 7/23/18

Every 2 min x5
3 db cleans+3 push press +3 front squats

For time
500m row buy in

Then
5 rounds of
15 wallballs
20 mountain climbers

Cash out
500m row

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Alex RuggiereWOD – Bootcamp – Monday – 7/23/18