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Category: WOD

Sandbaggers

Charter Oak CrossFit – CrossFit 1: Metcon (Time) 4 Rounds For Time: (with a partner) 40 Cal Bike 100m Sandbag Bearhug Carry (50m each) 400m Run Together 16 Sandbag Cleans (alt. sides each rep) *split bike and cleans up however you want

Cirque De Sore Legs

Charter Oak CrossFit – CrossFit 1.a.: DB Stiff Leg Deadlift (2×10-12) *push hips up and back as far/high as able while maintaining low back arch rather than reaching weights as low as possible to floor *push big toe into ground, this will improve the feeling of a hamstring stretch*RPE 8 or ~2 reps left in…

Push It Good

Charter Oak CrossFit – CrossFit 1.a.: Strict Pull ups (3x AMRAP minus ~2 reps left in tank/set) *RPE 8 or ~2 reps left in tank/set *additional set from last week for more volume *mod allowing for hollow body/shoulderblades down and back throughout *as full a range as you can with each rep (pull as high…

Gymnasty

Charter Oak CrossFit – CrossFit 1.: Squat Clean (73% 5×1, 78% 5×1) *one rep completed on the minute for 10min total *73% for 5 sets *78% for 5 sets *~5# heavier than last week for each portion *record heaviest weight used 2.: Metcon (AMRAP – Rounds and Reps) 2RDS for Time: 40/30 Cal Row 14…

Jacked in the Box

Charter Oak CrossFit – CrossFit 1.a.: 1 arm DB Row (2×12-15/side) *RPE 8 or ~2 left in tank/set *slow down, fast up pacing *intensity bump from last week, ~5# increase if RPE allows *superset with DB bench 1.b.: DB Bench Press (2×12-15) *RPE 8 or ~2 reps left in tank/set *slow down/fast up pacing *intensity…

Snatch Mesocycle- Week 4

Charter Oak CrossFit – OLY Class Movement Prep Flow 1 Row x 500m Reverse Hyper or BB Goodmornings x10 1-arm OH Carry *light x 25m/side Barbell Warm up High Pull From Power Position + Snatch From Power Position 2 x 5+5 1: Halting Snatch Grip Deadlift (~55-58% 2×2) 2: Snatch (75% 5×1, 80% 5×1, 85%…

Two Peas In A WOD

Charter Oak CrossFit – CrossFit 1: Metcon (AMRAP – Rounds and Reps) 30min AMRAP (with a partner) 50 cal Bike 20 HSPU 20 Synchro Burpee BJ 4 Rope Climbs*can sub for cal row if bikes are taken *synchronize burpee BJ with chest on floor at the same time and hips extended on top of box…

The Bold and The Bootyful

Charter Oak CrossFit – CrossFit 1.a.: DB Stiff Leg Deadlift (2 x 12-15) *push hips up and back as far/high as able while maintaining low back arch rather than reaching weights as low as possible to floor *push big toe into ground, this will improve the feeling of a hamstring stretch*slow down, fast up *RPE…

The Young and The Breathless

Charter Oak CrossFit – CrossFit 1.a.: Strict Pull ups (3 x AMRAP minus ~3 left in tank/set) *RPE 7 or ~3 left in tank/set *stay in hollow position throughout *shoulder blades tucked down/back as opposed to shrugging up to ears *superset with half kneeling press, rest ~30sec between exercises, ~2min between rounds 1.b.: Half Kneeling…

Amino Disrespect

Charter Oak CrossFit – CrossFit 1: Squat Clean (70% 5×1, 75% 5×1) EMOM x 10min *one rep completed on the minute for 10mins *first 5 rounds at 70% your 1RM *second 5 rounds at 75% your 1RM *record heaviest weight used in wodify *if no 1RM start conservatively in order to build over the course…