WOD

Thursday 12/10/17

CrossFit Freaks – CrossFit

Warm-up

Warm-up (No Measure)

Tabata: 8 x 20sec ON 10sec OFF

Rounds 1-4: Rowing or Assault Bike Calories

Rounds 5-8: E/B OHS

Weightlifting

Squat Snatch + Hang Squat Snatch + OHS (10 x 1)

Every 90 Seconds For 10 Rounds

1 x Squat Snatch

1 x Hang Squat Snatch

1 x OHS

* Maintain % weight across all 9 sets.

* Round 10 is a BONUS round if your feeling good and want to go again.

75%

77.5%

80%

82.5%

85%

87.5%

90%

92.5%

95%

97.5%

Conditioning

Metcon (AMRAP – Rounds and Reps)

20 min AMRAP

10L- Pull Ups

10 STOH 60/45kg

10 Front Squats 60/45kg

10 Toes 2 Bar


Wednesday 11/10/17

CrossFit Freaks – CrossFit

Warm-up

Warm-up (No Measure)

Tabata: 8 x 20sec ON 10sec OFF

Rounds 1-4: Rowing or Assault Bike Calories

Rounds 5-8: Alternate empty barbell hang power cleans & goblet squat holds in the bottom of squat

Skill

Metcon (Weight)

12 Minute EMOM

Min 1: 10 x Hang Power Cleans @50-60%

Min 2: 5-15 x Strict HSPU’s

Min 3: 10 – 24 x Pistol Squats

Min 4: 3 -8 x Ring Muscle Ups

*Scale For HSPU’s: Nose to wall HS hold (30sec)

*Scale For Muscle Ups: *scale false grip ring pull up or scale that to just false grip kipping

Conditioning

Metcon (Time)

5 Rounds For Time:

10 x Deadlifts @100/65kg

20 x Wall Balls 10/6kg

30 x Double Unders


Tuesday 10/10/17


CrossFit Freaks – CrossFit

Warm-up

Warm-up

Warm-up (No Measure)

Tabata: 8 x 20sec ON 10sec OFF

Rounds 1-4: Rowing or Assault Bike Calories

Rounds 5-8: Alternate E/B Back Squats & E/B Deadlifts

Strength

Back Squat (10 x 1 )

Every 90 Seconds For 10 rounds

Back Squat

*Maintain % weight across all 9 sets

* Round 10 is a BONUS round if feeling good and want to go again.

80%

82.5%

85%

87.5%

90%

92.5%

95%

97.5%

100%

102.5%

Conditioning

*These Are Both Max Effort Workouts Performed At High Intensity

a: 2.4km Run (Time)

2.4km Run
Rest 5 min

b: Metcon (Time)

15 – 12 -9 For Time:

Calorie Row

Thrusters @40/30kg

Bar Facing Burpees


Monday 9/1017


CrossFit Freaks – CrossFit

Warm-up

Warm-up (No Measure)

Tabata: 8 x 20sec ON 10sec OFF

Rounds 1-4: Rowing or Assault Bike Calories

Rounds 5-8: Alternate E/B Thrusters & Walking Lunges

Weightlifting

Power Clean + Hang Squat Clean + Front Squat + Split Jerk (10 x 1)

Every 90 Seconds For 10 Rounds

1 x Power Clean

1 x Hang Squat Clean

1 x Front Squat

1 x Split Jerk

* 1 Complex per 90 second round

* Maintain % of 1RM clean & jerk weight across all 9 sets.

* Round 10 = Bonus Round if feeling good and want to go again!?

75%

77.5%

80%

82.5%

85%

87.5%

90%

92.5%

95%

95%

Conditioning

Metcon (Time)

For Time:

30 x KB Snatches @32/24kg *scale = KB Swings

30 x Box Jump Overs @60/50cm

30 x Push Jerks @60/40kg

30 x Calorie Row

30 x HSPU’s

30 x Squat Cleans @60/40kg


Monday Night Fun


CrossFit Freaks – Barbell

A: Power Snatch (1 x 1)

Empty Bar Drills 5 Reps

30% Drills 5 Reps

45% Drills 5 Reps

50% x 4

65% x 4

75% x 3

80% -85% x 1-2

90% – 95% x 1

100% – 105% x 1

+2.5% x 1 until failure

B: Klokov Complex (Every 90 Secs)

Deadlift – Clean – Front Squat – Push Press – Paused Jerk
75% of Max CnJ

C: Hang Clean Pull (6 x 3)

90% of Clean

D: Seated Dumbbell Shoulder Press (3 x 10)

15/7.5

E: Single Leg RDL (2 x 10)

Use KB or DB
24/16 each leg


Saturday 7/10/17

CrossFit Freaks – CrossFit

Warm-up

Warm-up (No Measure)

Tabata: 8 x 20sec ON 10sec OFF

Rounds 1-4: Rowing or Assault Bike Calories

Rounds 5-8: Alternate Push Ups & Strict Pull Ups

Strength

Bench Press (10 x 1)

Every 90sec For 10 Rounds

Bench Press

*today we are chasing a PR get after it and stick the percentages in the build up.

%

80

82.5

85

87.5

90

92.5

95

97.5

100

102.5

Hero WOD

The Hugh Hefner (Time)

Buy In: 91 Hip Thrusts 20/15kg

Isabel 30 SNATCHES 60/45kg

Rest 3 mins

Helen 3RFT

400m

21 KBS 24/16kg

12 Pull ups

Rest 3 mins

Annie

50-40-30-20-10 For time:

Double- unders

Sit- ups

Buy out:

91 Thrusters 20/15kg

Isabel (Time)

For Time: 30 Snatches, 135# / 95#

Helen (Time)

3 Rounds for time of:
400m Run
21 Kettlebell Swings, 53# / 35#
12 Pull-ups

Annie (Time)

50-40-30-20-10
Double-unders
Sit-ups


Friday 6/10/17

CrossFit Freaks – CrossFit

Warm-up

Warm-up (No Measure)

3 Rounds Of:

Run 200m

5 x Empty Barbell Thrusters

5 x Power Clean & Jerk

5 x Power Snatch Into OHS

Conditioning

1a: Metcon (AMRAP – Rounds and Reps)

4 Minute AMRAP:

5 x Thrusters @50/35kg

7 x Burpees Over Bar
Rest 1 min

1b: Metcon (AMRAP – Rounds and Reps)

4 Minute AMRAP

5 x Power Clean & Jerk @50/35kg

30 x Double Unders
1 min Rest

1c: Metcon (AMRAP – Rounds and Reps)

4 Minute AMRAP

5 x Squat Snatch @50/35kg

10 x Cal Row

Partner WOD

Metcon (Time)

In Pairs For Time:

100 x Partner Wall Balls @10/6kg

60 x CTB Pull Ups

30 x Power Cleans @80/55kg

60 x Toes To Bar

100 x Partner Wall Balls @10/6kg

*If you want to do this alone half the reps and go for it!


Thursday Night Fun


CrossFit Freaks – Barbell

A: Power Snatch (1 x 1)

Empty Bar Drills 5 Reps

30% Drills 5 Reps

45% Drills 5 Reps

50% x 4

65% x 4

75% x 3

80% -85% x 1-2

90% – 95% x 1

100% – 105% x 1

+2.5% x 1 until failure

B: Klokov Complex (Every 90 Secs)

Deadlift – Clean – Front Squat – Push Press – Paused Jerk
75% of Max CnJ

C: Hang Clean Pull (6 x 3)

90% of Clean

D: Seated Dumbbell Shoulder Press (3 x 10)

15/7.5

E: Single Leg RDL (2 x 10)

Use KB or DB
24/16 each leg


Thursday 5/10/17

CrossFit Freaks – CrossFit

Warm-up

Warm-up (No Measure)

Tabata: 8 x 20sec ON 10sec OFF

Rounds 1-4: Rowing or Assault Bike Calories

Rounds 5-8: E/B OHS

Weightlifting

Snatch (3,2,1,3,2,1,3,2,1,1)

Every 90 Seconds For 10 Rounds

Snatch

* Full Squat Snatch.

* Maintain % weight across all 10 sets.

80% -3

82.5 – 2

85 -1

82.5 – 3

85 -2

87.5 -1

85 -3

87.5 -2

90 -1

87.5 -3

90 -2

92.5 -1

95 -1

Conditioning

Metcon (AMRAP – Rounds and Reps)

AMRAP 20mins -Quality Reps

10 x OHS @ 50-70%

30sec Hollow Hold

10 x Bentover Rows – palms up (same weight as OHS)

10 x Strict TTB (or just as high as possible with straight legs)

30 x Plate twists 20/15kg


Wednesday 4/10/17


CrossFit Freaks – CrossFit

Warm-up

Warm-up (No Measure)

Tabata: 8 x 20sec ON 10sec OFF

Rounds 1-4: Rowing or Assault Bike Calories

Rounds 5-8: Alternate Banded good mornings & banded march (glutes)

Skill

Metcon (Weight)

16 Minute EMOM

Min 1: 10 x Deadlifts @50-60%

Min 2: 10 – 20 x Toes To Bar

Min 3: 5-15m HS Walk

Min 4: 20-30sec Chin Over Bar Hold
*Scale For HS Walk: Nose to wall HS hold (30sec) or Plate Toe Drag On Hands

(plank position and walk with toes dragging on small change plates and arms straight)

*Scale For Chin Over Bar Hold: Use bands to assist your body weight so you can hold it but still be challenging.

Conditioning

Metcon (Time)

Down & Back For Time:

30 x Push Jerks @60/40kg

30 x Pull Ups

20 x OHS @60/40kg

20 x HSPU’s

10 x Power Snatch @60/40kg

10 x Muscle Ups (ring or bar)

*scaled = burpee pull up or burpee to a target.

*Once you complete the muscle ups go back to the power snatches and continue your way back up the list..