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Category: WOD

Power Ranger

Charter Oak CrossFit – CrossFit Movement Prep Prehab – 2 sets: no rest between Waiter Squat x 5 per arm – light weight, resist twisting High Knees x 15-20m Burpee Broad Jump x 3 reps A: Front Squat (2 x 5-7 reps *75% or RPE 7) *warm up sets before superset starts, rest 30secs -1…

Clean Mesocycle- Week 1

Charter Oak CrossFit – OLY Class Movement Prep Bike/Row x 2min Flow 2 Waiter Squats *light x 5/side 1-arm OH Carry x 25m/side Lateral Band Walks x 15/side Banded Pullaparts x 15 Barbell Warm up *Barbell clean prep flow 1: Tall Clean (5×3) *no dip 2: 3-Position Clean + Split Jerk (65% 2 x (1+1+1+1),…

Matthew Thomas

Charter Oak CrossFit – CrossFit Movement Prep Prehab – 2 sets: no rest between Banded Pull Aparts x 10-12 reps – retract shoulder blades Lizard Stretch and Reach dynamic x 3 per side PVC OHS x 5 A1: Bench Press (2 x 2-3 reps *88-90% or RPE 8.5) *warm up sets before superset starts, rest…

Three’s A Crowd

Charter Oak CrossFit – CrossFit Movement Prep Prehab: 2 sets I’s Y’s T’s U’s x 5 per letter Rotational Ball Slam x 3 per side Walking Lunge with Twist x 8 (4 per side) A: Metcon (Time) Partner Workout: For Time (in a Team of 3) 100 Wall Ball Shots (20/14#) 100 Pull-Ups 100 Sit-Ups…

Open 20.5

Charter Oak CrossFit – CrossFit 1: Crossfit Games Open 20.5 (Ages 16-54) (Time) For time, partitioned any way: 40 muscle-ups 80-cal. row 120 wall-ball shots, 20/14 lb ball to 10 /9 ft. Time cap: 20 min.*note: tie-break time is the time it takes to complete the 80 cal row and 120 wall balls 2: Crossfit…

Final Countdown

Charter Oak CrossFit – CrossFit Movement Prep Prehab – 2 sets: no rest between IsYsTsUs x 5 reps per letter – light Dip Muscle Snatch + OHS x 3+3 barweight Prone CTB Pull up drill with PVC x 5 reps OR Low Ring Muscle Up x 3 A: Metcon (4 Rounds for reps) Technique &…

Hump Day

Charter Oak CrossFit – CrossFit Movement Prep Prehab – 2 sets: no rest between Crab Extension x 5 reps Bird Dog x 10 reps (5 per side) Banded Hip Bridge x 10 reps (squeeze through using glutes) A: Deadlift (2 x 3-5 reps *85% or RPE 8.5 ) *weight % should also allow 1-2 reps…

Jump Around

Charter Oak CrossFit – CrossFit Movement Prep Prehab – 2 sets: no rest between Waiter Squat x 5 per arm – light weight, resist twisting Penguin Claps x 20 reps Burpee Broad Jump x 3 reps A: Front Squat (2 x 6-8 reps *65% or RPE 6/7) *warm up sets before working sets start, rest…

Jerk Mesocycle- Week 4

Charter Oak CrossFit – OLY Class Movement Prep Row x 2min Banded Pull-aparts x 15 1-arm Windmill x 5/side Barbell Warm up BTN Press + BTN Split Jerk x 5+5 1: Tall Jerk (*light by feel 3×3) *from half press on toes position *pause in catch 2: Split Jerk (75% 3 x 1, 78% 3…

Mad Dash

Charter Oak CrossFit – CrossFit Movement Prep Prehab – 2 sets: no rest between Banded Pull Aparts x 10-12 reps – retract shoulder blades Lizard Stretch and Reach dynamic x 3 per side High knees x 20m Cossack Squats x 5 per side A1: Bench Press (2 x 3-5 reps *85% or RPE 8.5) *weight…