January 28 – February 3, 2019

Monday Jan 28

Bench Press

Find Heavy 5

7 Rounds For Time

5 Chest 2 Bar Pull Up

10 DB Push Press 50/35 per arm

20 Jump Lunges

 

Tuesday Jan 29

Partner WOD

AMRAP 20

30 Wallball 20/14 * Partner Holds Handstand

30/27 Cal Row * Partner Holds Kb 53/35 per arm

15 Partner Deadlifts 185/125

 

Wednesday Jan 30

Front Squat

5×3 @ 85%

3 RNFT

4 Lengths D-Ball Carry 100/80

4 Lengths Sled Push

5 Strict Knee 2 Elbow

6/ side SLDL AHAP

10/ side Half Kneeling Side Medball Toss 20/14

 

Thursday Jan 31

AMRAP 8

10 Power Snatch 75/55

30 Double Unders

rest 4

AMRAP 8

15/12 Cal Bike

10 Burpee

 

Friday Feb 1

Pull up

3 sets Max Strict right into Max Kipping

OPEN WOD 12.3

AMRAP 18

15 Box Jump 24/20

12 Push Press 115/75

9 Toes 2 Bar

 

Saturday Feb 2

4 Rounds For Time

10 Pistols

8 Kb Swing 70/53

rest 2

5 Devil Press 50/35

10 DB Facing Burpee

rest 2

Sunday Feb 3

In Teams of 6

3K Row

January 14-20, 2019

Monday Jan 14

Bench Press

Build to Heavy 4RM

3 RNFT

8-10 Db Floor Chest Fly

8-10 BB Curls

AMRAP 5

ManMakers 50/35

 

Tuesday Jan 15

“Panic Breathing”

Partner WOD

500-400-300-200-100(Each Partner)

Partner Holds KB in Front Rack 53/35

 

Wednesday Jan 16

Front Squat

4×5 @ 75%

3 RNFT

100′ Sandbag Carry 100/80

50′ Sled Push

12 Kb Pull Throughs 44/26

6/side Single Leg Deadlift AHAP

5 Strict T2B

 

Thursday Jan 17

For Time

50 DB Snatch 53/35

50 Burpee

50 Double Under

30 DB Snatch

30 Burpee

50 Double Unders

10 DB Snatch

10 Burpee

50 Double Unders

 

Friday Jan 18

Pull Up

5 sets Max Strict Pull up right into Max Kipping Pull Up

rest 2 min in between sets

5 Rounds For Time

7 Overhead Squats 95/65

7 HSPU

 

Saturday Jan 19

In Teams of 3

For Time

2 Rounds

50 Deadlifts 185/125

40 Box Jumps 24/20

30 Toes 2 Bar

then 150/120 Cal Row

1 Round

40 Deadlifts

30 Box Jumps

20 Toes 2 Bar

then 120/90 Cal Bike

 

Sunday Jan 20

Every 2:30 x 10

8 DB Push Press 50/35

8 DB Squats

8 DB Clean

Oct. 29 – Nov. 4, 2018

Oct 29

18-15-12-9-6

Box Jumps (24″/20″)

Burpees

Complete 40 Double Unders after each round

Oct 30

Strict Press

5×8 @ 65%

3×15

Skullcrusher (75#/55#)

Barbell Curl (75#/55#)

Half Kneeling Band Row (Heavy Band)

EMOM 6

Alternate:

8 Dips (Ring or Bar)

18 Situps

Oct 31 – Halloween!!

Team Halloween Partner WOD

75 Lateral Pumpkin Jumps

50 Pumpkin Push Presses

100 Pumpkin Goblet Squats

50 Pumpkin Box Jumps (20″)

75 Pumpkin Cleans

Pumpkin 20#/14#

5 Burpee penalty whenever pumpkin set down after lateral jumps. If using different sizes one needs to be picked up before the other is set down.

Nov 1

Sumo Deadlift

20 Reps

3 Rounds – EMOM 2 w/ 2 min rest

8 Power Cleans (95#/65#)

Remaining time Front Squats (95#/65#)

Nov 2

For Time:

25 Cal Row

20 Handstand Pushups

3 Rounds

9 Pushups

9 Toes to Bar

20 Handstand Pushups

25 Cal Row

Nov 3

EMOM 8

2 Hang Squat Snatch

Work from 60% to 80%

14.1

AMRAP 10

30 Double Unders

15 Power Snatches (75#/55#)

Nov 4

5 min block

4×10 DB/KB Thrusters (35#/25#)

5 min block

20-18-16-14-12 Wall Balls (20#/14#)

5 min block

16-16-14-14-12 OH Walking Lunges (25#/15#)

AMRAP 8

16 DB Snatches (50#/35#)

8 Burpees over DB

 

Oct 9 – Oct 14, 2018

Tues Oct 9

Crossfit Total

Back Squat

Shoulder Press

Deadlift

Wed Oct 10

21-18-15-12-9-6-3

Pullup

Pushup

Situp

Thurs Oct 11

Turkish Getup

In 10 min work up to heavy double on each side

Partner Rowing Kelly

5 RFT

400m Row

30 Box Jumps (24″/20″)

30 Wall Balls (20#/14#)

**Alt movements

Fri Oct 12

Split Squats

4×8 – Straight Sets

Every 2 min for 16 min:

Snatch Grip Deadlift / Hang Power Snatch / Hang Squat Snatch / Full Squat Snatch

Ramp to heavy

Sat Oct 13

1 Max set of HSPU then 5 sets at 60%

4 Rounds For Time

20 Double Unders

7 Chest 2 Bar Pull Up

20 Air Squats

7 Dragonfly

Sun Oct 14

AMRAP 20

30/20 Cal Row

10 Clean 155/105

20 Over The Bar Burpee

Oct. 1 – 7, 2018

Mon Oct 1

5 RFT

8 Sumo Deadlift High Pulls (95#/65#)

12 Tuck Ups

12 Suitcase Carries w/ Bar (12′)

20 Wall Balls (20#/14#)

Tues Oct 2

For Time:

800/750m Row

100 Double Unders

40 KB Swings (53#/35#)

40 Box Step Overs (30#/20#)

40/35 Cal Bike

5m Front Plank

Wed Oct 3

Partner EMOM 20

Alternate:

4 Strict Pullups / 4 Strict Dips (switch each round so each partner does either pullups or dips)

18 Burpees (alternate reps)

Thurs Oct 4

Back Squat

3-3-3

Work up to top set of 3.

Reduce weight 20% and do as many reps as possible

AMRAP 12

14 Pistols

14 Power Snatches (75#/55#)

Fri Oct 5

“Double Crossed”

10,9,8…1

Clean and Jerks (115#/80#)

Complete 30 double unders after each set

Sat Oct 6

Every 2 min for 8 rounds

Alternate:

15 Wall Balls (20#/14#) / 9 Toes to Bar

Row 13/10 cal / 18 Situps

Sun Oct 7

Reverse Lunges

5×10

AMRAP 7

4 Handstand Pushups

6 Pushups

8 DB Snatches (50#/35#)

July 30-August 5, 2018

Monday July 30

Push Press

3×2@90

2×2@95

AMRAP 11

12 Wallball 20/14

9 Ab-Mat Sit Up

6 Pull Up

 

Tuesday July 31

AMRAP 4

8 Overhead Lunge 35/15

4 Burpee Box Jump Over 24/20

Rest 1

AMRAP 4

6 DB Squat 50/35 Per Hand

6 Burpee Over DB’s

Rest 2 minutes then repeat

 

Wednesday Aug. 1

6 Minutes to work up to a heavy double Hang Clean

3 Rounds for Time

25 Cleans 105/70

500 M Row

 

Thursday Aug.2

For Time:

Buy In 600 M Run

Then:

60 Alt. Db Snatch 50/35

50 Box Jumps

40 Sh. 2 Oh 50/35(20 per arm)

30 Toes 2 Bar

 

Friday Aug. 3

Bench Press

6-6-6-6

For Time

Double Unders 20-40-60

Chest 2 Bar 15-12-9

Pistol 40-30-20

 

Saturday Aug.4

Hero WOD ‘NATE’

AMRAP 20

2 Muscle Ups

4 HSPU

8 KB Swing 70/53

 

Sunday Aug. 5

4 Rounds For Time

30/20 Cal. Bike

20 Push Up

15 Goblet Squat 44/26

10 Deadlift 185/125

June 25 – July 1, 2018

June 25

Push Jerk

3×3 @ 80% of Push Press

Pause Split Jerk + Split Jerk*2 second pause in bottom of dip

3 sets 1+1 @ 100% of Push Press

New Athletes: Work on technique and stay at 70% for Push Jerk and 80% for Split Jerk

EMOM 10

8-12 V-Ups

8-12 Burpees

 

June 26

6 RFT

10 Goblet Squats (53#/35#)

400m Run

Rest 90s between rounds

June 27

Voodoo Pre-Challenge WOD 1

For time complete;

  • 9 cleans @ 95/135#
  • 2 bar over burpees
  • 8 cleans @ 105/155#
  • 4 bar over burpees
  • 7 cleans @ 115/185#
  • 6 bar over burpees
  • 6 cleans @ 125/205#
  • 8 bar over burpees
  • 5 cleans @ 135/225#
  • 10 bar over burpees
  • 4 cleans @ 145/245#
  • 12 bar over burpees
  • 3 cleans @ 155/275#
  • 14 bar over burpees
  • 2 cleans @ 175/295#
  • 16 bar over burpees
  • 1 cleans @ 195/315#
  • 18 bar over burpees Time cap is 16min

June 28

EMOM 25

15 Box Jumps (24″/20″)

Farmer’s Carry – 1/2 parking lot (53#/35#)

8/5 Strict Pullups

12 DB OH Strict Press (40#/25#)

Rest

June 29

Back Squat

3×10 @ 8 RPE

AMRAP 3

8 Deadlift 135/95

16 Double Unders

Rest 2 Min Repeat x2

June 30

Voodoo Prechallenge Workout 2

Complete as many DB thruster reps as possible;

Min 1:

  • 2/4 bar MU’s
  • AMRAP DB thrusters @ 35/50# in remainder of min Min 2:
  • 2/4 bar MU’s
  • AMRAP DB thrusters @ 35/50# in remainder of min Min 3:
  • 2/4 bar MU’s
  • AMRAP DB thrusters @ 35/50# in remainder of min Min 4:
  • 2/4 bar MU’s
  • AMRAP DB thrusters @ 35/50# in remainder of min Min 5:
  • 2/4 bar MU’s
  • AMRAP DB thrusters @ 35/50# in remainder of min Min 6:
  • 2/4 bar MU’s
  • AMRAP DB thrusters @ 35/50# in remainder of min score only DB thruster reps completed within the 6 score only DB thruster reps completed within the 6 minutes of allotted time.

Voodoo Fitness Max Snatch and Max Clean And Jerk(Post Class)

July 1

4 Rounds For Time

500 m Row

30 Situps

20 KB Swings 53/35

June 18-24, 2018

June 18

Push Press

5×5 @ 60%

New athletes complete 5 rep max @ RPE 7

AMRAP 7

8 DB Squat Cleans (50#/35#)

8 Hand Release Pushups

 

June 19

For Time:

500m Row

7 Burpees

30 Pullups

7 Burpees

40 Situps

7 Burpees

800m Run

7 Burpees

 

June 20

Work up to about 70% of snatch 1RM for Oly Complex:  1:1:1  Hang Power Snatch, Hang Squat Snatch, Squat Snatch

EMOM 6

Oly Complex @ 70%

AMRAP 12

24 Double Unders

12 Overhead Squats (75#/55#)

9 Box Jumps (24″/20″)

 

June 21

AMRAP 6

200m Run

6 Chest to Bar Pullups

AMRAP 6

18 Kettlebell Swings (53#/35#)

14 Cal Row

AMRAP 6

8 DB Bench Press (50#/35#)

3 Man Makers (50#/35#)

2 min rest between each AMRAP

 

June 22

Back Squat

3×10 @ 6-7 RPE

Partner WOD

80 Wall Balls (20#/14#)

60 Toes to Bar

40 DB Step Overs (50#/35#)

 

June 23

Diane

21-15-9

Deadlift 225/155

Handstand Push Up

 

June 24

Every 3 Minutes For 7 Rounds

Complete:

20 Double Unders

12/8 Cal. Bike

14 Alt. Front Rack KB Lunge 35/18

June 4 – June 10, 2018

June 4/18

Deadlift

97.5%x1

70#x2x3

Pullups

5×3

2 Rounds NFT

12 Reverse Hypers (band at ankles)

8 Single Leg Hip Thrusters (35#/20#)

8 Tempo Hanging Leg Raises (X:2:5:2)

June 5/18

For Time:

12 Burpees

200m Run

30 Double Unders

400m Run

12 Burpees

600m Run

30 Double Unders

400m Run

12 Burpees

200m Run

30 Double Unders

June 6/18

2 Rounds

AMRAP 3

A. 8 DB Snatch (50#/35#)

12 Box Jumps (24″/20″)

B. 6 Hand Release Pushups

10 Ring Rows

C. Row for Calories

Rest 1 min between each 3 min block

June 7/18

Overhead Squat

5×1@80%

Pullups

5×7

EMOM 8

12 DB Thrusters (35#/25#)

14 OH Reverse Lunges (25#/15#)

June 8/18

For Time:

15 Power Cleans (115#/80#)

50 Air Squats

40 Situps

30 KB Swings (53#/35#)

15 Power Cleans (115#/80#)

50 Air Squats

40 Situps

30 KB Swings (53#/35#)

15 Power Cleans (115#/80#)

June 9/18

Close Grip Floor Press

3×8

DB Seal Row

3×8

AMRAP 9

6 Handstand Pushups

3 Dips (ring or bar)

200m Run

June 10/18

Rowing Intervals

8 Intervals @ 200m/180m

Complete in 2 groups. Rest time is time taken for other group to complete interval.

Rest 2

Tabata Double Unders

Rest 1

Tabata Burpees to Plate

 

Apr. 23 – Apr. 29, 2018

Apr. 23

Deadlift

85%x2

70%x6x3

Pullups

5×3

3 Rounds

20s work / 20s rest

Plank w/ alt leg raises

Side Plank R w/ leg raise

Side Plank L w/ leg raise

Assault Bike for max output

Apr. 24

Strict Overhead Press

10-8-6-4-2

If you know your max on strict press the last set should end at around 90%

21-15-9

Thrusters (95#/65#)

Hand Release Pushups

Apr. 25

For Time

750/650m Row

4 Rounds

12 Burpees

18 Situps

24 Double Unders

750/650m Row

Apr. 26

Overhead Squat

5×1 @ 80%

Pullups

5×10

Glute Ham Raises

Accumulate 50 reps

Apr. 27

18 min AMRAP

2 Hang Squat Cleans (135#/95#)

10 Pistol Squats (5 per side alternating)

4 Hang Power Cleans (135#/95#)

12 Box Jumps (24″/20″)

 

Apr. 28

AMRAP 20

200 M Run

15 Wallball 20/14

9 Toes 2 Bar

6 Power Snatch 115/75

20 Double Unders

 

Apr. 29

2 Rounds

3 minute Row @ 70% rest 3

2 Minute Row @ 80% rest 2

5 Rounds For Time

10 Kb Clean & Jerks 53/35

8 Back Squats 155/105