Wods for 5/29/17-6/3/17

5/29

WOD

“MURPH”
-1 mile run
-100 pull ups
-200 push ups
-300 squats
-1 mile run

 

5/30

Strength Skill

90sec Plank
21 G2OH (75/55/35)
60sec Plank
15 G2OH
30sec Plank
9 G2OH

WOD

EMOM 16:
Even: 10 DB Power Snatches (5 Each Arm) (35/25)
Odd: 16 DB Front Rack Walking Lunges

 

5/31

Strength Skill

For Load: 20min Time Cap

Klokov Complex:
Clean Pull + Clean + Paused Front
Squat + Push Press + Paused Jerk

WOD

AMRAP 12
-1 Rope climb
-5 Thrusters (155/115/85)
-100m run w/ slam ball (35/25)

 

6/1

Strength Skill

n/a

WOD

“FILTHY FIFTY”
For Time:
-50 Box Jumps (24/20 in)
-50 Jumping Pull-Ups
-50 Kettlebell Swings (1/.75 pood)
-50 Walking Lunges
-50 Knees-to-Elbows
-50 Push Press (45/35 lbs)
-50 Back Extensions
-50 Wall Balls (20/14 lbs)
-50 Burpees
-50 Double-Unders

 

6/2

Strength Skill

Back Squat
5, 5, 3, 3, 2 AHAP

WOD

21-15-9
-Hang Power Clean (95/65/45)
-GHD sit ups
-Ring Rows

 

6/3

Strength Skill

Overhead Squats
warm up to 5x 1 AHAP

WOD

EMOM 20
1 Power clean @155/115
1 Front squat
1 Push jerk
1 Front squat
1 Split jerk

WODs for 5/22/17-5/27/17

5/22

Warm-up

-row 400m
-10 yard walking quad
-10 yard side lunges
-10yard heel scoops
-10 scap pull ups
-5 push up w/ plus into down dog stretch
-30s each calf stretch
-10 quarter squats
-30s each shoulder external rotation stretch pvc

Strength/Skill

Snatch Balance
2×5 w/ empty bar

EMOM 10
1 Power Snatch + 1 Hang Power
Snatch + 1 OHS + 1 Snatch Balance
@ 80% 1RM Snatch

WOD

“Elizabeth”
21-15-9 Reps For Time
Squat Cleans (135/95 lbs)
Ring Dips

 

5/23

Warm-up

10 min Double Under Practice

Strength/Skill

Front Squat
5, 5, 3, 3, 2

WOD

3 Part WOD For Time:
4 RFT
12 T2B
24 abmat situps
THEN
4 RFT
12 Front rack lunges (45/35)
16 Burpees
THEN
100 DU

 

5/24

Warm-up

-10 scap pull ups
-10 push up plus
-10 multi position squat
-2x10s hollow hold
-30s each lunge stretch
-30s each pigeon stretch
-10 yard walking quad
-10 yard heel scoops
-10 yard inch worm to down dog
-30s each chest stretch
-30s each lat stretch
-7 ring rows

Strength/Skill

Murph Prep 12

10 Min of Doubled Cindy

10 Pull-Ups
20 Push-Ups
30 Air Squats

WOD

AMRAP in 10 Minutes:
1 Deadlift (115/75/55)
1 Hang Power Clean
1 Front Squat
1 Push Press

*When the bar rests on the ground complete 5 burpees. Score is total FULL rounds of the complex.
*Begin back at the Deadlift after the bar has been dropped.

 

5/25

Warm-up

-10 pike push up
-10 quarter squats
-10 hip hinge to squat
-30s each cross arm body shoulder stretch
-30s clasped hands behind back stretch
-30s each chicken wing stretch
-10 yard Samson
-10 yard walking quad
-10 yard inverted hamstring

Strength/Skill

PVC Bouncy Bar Strict Press 3×12 @AHAP

WOD

5 RFT (20 min time cap)
10 HSPU
5 bar MU (5 C2B pull ups / 5 box dips)
10 DL (155/135/95)
5 ring MU (5 ring row / 5 ring dip)
10 Front Rack DB squats (50/35/25)

 

5/26

Warm-up

-10 ring row squeezes
-10 push up w/ plus
-10 scapular pull ups
-10 pike push up
-30s each lat stretch
-30s each chest stretch
-10 yard side lunges
-5 each skater squat w/ rings
-10 yard butt kick march
-10 yard high knee march

Strength/Skill

Flat DB Bench Press
3×8 AHAP
–superset–
DB RDL
3×12

WOD

15 min AMRAP
15 slam balls (50/35/25)
5 snatches (95/65/45)
200m run
15 wall balls (20/14/12)
5 snatches (95/65/45)
200m run

 

5/27

WOD

“CPL SI MILLER”
3 Rounds For Reps in 20 minutes
In 6 minutes:
800 meter Run Buy-In
Then, AMRAP:
12 Front Squats (45/30 kg)
12 Pull-Ups
Then, 1 minute Rest
Buy-In for each AMRAP is an 800 meter Run. The clock starts with the first run and the AMRAP is performed in the remaining time each round. Score is total reps completed in the three AMRAPs.

WODs for 5/15/17-5/20/17

5/15

Warm-Up

-2x15s hollow body hold
-10 pike push ups w/ down dog stretches
-10 yard walking quad
-10 quarter squats
-10 yard marching butt kick
-10 yard high kick
-10 yard heel scoops
-10 yard Samson
-30s lat stretch
-10 pass thru pvc
-10 push press pvc

Strength/Skill

n/a

WOD

For time:
30 Ground to Overhead (95/65/45)
40 Box jumps (24/20/18)
30 Lateral burpee over bars
400 m Run
30 Front squats
40 HRPU
30 Bent over rows
40 K2E
30 Deadlifts
400 m Row

 

5/16

Warm-Up

-15s each palloff hold
-10 yard Samson stretch
-10 push up w/ plus
-2x 30s thoracic ext
-5 pull ups
-30s each lat stretch
-10 each quad “y”
-30s each pigeon
-5 steps each burgner

Strength/Skill

Core Work
3 Rds:
-30 Ringed Knee Tucks
-30 Side Plank Hip-ups/Side
-30sec Front Plank

WOD

Every 3 min for 30 min
Complex:
-1 Hang Power Snatch
-2 OHS
-1 Hang Squat Snatch
-2 OHS
-1 Squat Snatch

 

5/17

Warm-Up

-2 rounds Cindy
-10 yard heel scoops
-10 yard side lunges
-5 yard inch worm to down dog
-5 yard heel raise walks
-30s each lat stretch
-30s each cross body shoulder stretch
-10 each leg swings (forward, side)

Strength/Skill

1 mile run

WOD

“Fran”
21-15-9
-Thruster (95/65)
-Pull ups

 

5/18

Warm-Up

-10 scapular pull ups
-10 push up plus
-10 multi position squat
-2x10s hollow hold
-30s each lunge stretch
-30s each pigeon stretch
-10 yard walking quad
-10 yard heel scoops
-10 yard inch worm to down dog
-30s each chest stretch
-30s each lat stretch
-7 ring rows

Strength/Skill

Strict Pull-ups
-5×5 (L-sit if possible)

WOD

Murph Prep 11:
Bring Sally Up
Back squats (135/95/65)
at failure, run 400m
after song when all athletes return to gym, 50 unison pushups followed by 50 pushups.

 

5/19

Warm-Up

-10 each single leg g/h bridge
-30s h/s bridge hold w/ elevated feet
-2x30s h/s windmill stretch –
-2x15s hollow body hold
-30s each pigeon stretch
-30s each seated butt stretch
-5 push up to plus to down dog stretches
-10 each half kneel kb press(light kettlebell)
-10 yard toe walks

Strength/Skill

EMOM 10
1 Power Clean + 1 Hang
Power Clean + 1 Jerk
@ 80% 1RM Clean + Jerk

WOD

21-15-9
Buy in: 100 Air squats
-DU
-KBS (55/35/20)
-Deadlift (185/155/135)
Cash out: 100 Abmat sit ups

 

5/20

WOD

Death by Burpees/ Wall balls
1st min
3 Burpees/3 Wall balls (20/14/12)
add 1 rep of each every min till failure

 

 

WODs for 5/8/17-5/13/17

5/8

Warm-Up

-10 push up w/ plus
-10 yard inchworm w/ downdog
-10 yard butt kick march
-10 yard high kick
-10 yard inverted h/s
-10 heel raise to toe raise
-7 each small plate shoulder external rotation
-10 PVC Pass throughs
-5+5 single arm kb strict press + push press moderate weight (35/20)
-10 jerk dip to jump

Strength/Skill

400m Run
40 T2B
200m Run
20 T2B
100m Run
10 T2B

WOD

15 Push Press (155/105/75)
5 rope climbs
*mod 1: 3 climbs
*mod 2: 10 rope lock-offs
12 PP
4 rope climbs
*mod 1: 3 climbs
*mod 2: 8 rope lock-offs
9 PP
3 rope climbs
*mod 1: 2 climbs
*mod 2: 6 rope lock-offs
6 PP
2 rope climbs
*mod 1: 2 climbs
*mod 2: 4 rope lock-offs
3 PP
1 rope climbs
*mod 1: 1 climbs
*mod 2: 2 rope lock-offs

 

5/9

Warm-Up

-run 200 –
10g/ h bridges w/ feet elevated (bench)
-10 quad “y”
-2x30s seated thoracic ext
-10 multi position squat
-2×15 hollow body hold
-30s each pigeon
-30s frog stretch
-5 tempo air squats (4s down, 4 pause bottom, up fast, no break)

Strength/Skill

Snatch Grip High Pull
1×6 @ 60%

Power Snatch
1×6 @ 60%

Snatch
1×6 @ 65%
1×6 @ 75%
1×6 @80%

WOD

“Jackie”
For Time
1000 meter row
50 Thruster 45 lbs (m/w # is the same)
30 Pull-ups

 

5/10

Warm-Up

-2x10s hollow hang hold
-10 yard toe walks
-2x15s hamstring bridge hold w/ feet elevated
-10 yard inv hamstring
-10 yard walking quad
-10 yard butt kick march
-10 hand release push up
-30s each cross arm body shoulder stretch
-30s clasped hands stretch behind back

Strength/Skill

Deadlift
5×2 AHAP

WOD

In teams of 3
teams rotate every 3 min for 4 rounds

* 5 giant tire flips (if not possible then individuals complete 12x flip tire of choice)
* 200m sled pull (135/90/70)
* unison burpees as many as possible
team score is number of burpees completed

 

5/11

Warm-Up

-row 400m
-10 yard walking quad
-10 yard side lunges
-10yard heel scoops
-10 scap pull ups
-5 push up w/ plus into down dog stretch
-30s each calf stretch
-10 quarter squats
-30s each shoulder external rotation stretch pvc

WOD

Murph Prep 10
For Time

800m run

3 rounds
10 ring rows
20 deficit push ups (45# plate)
30 front squats (45/35)

400m run

3 rounds
20 pull ups
40 push ups
60 squats

800m run

 

5/12

Warm-Up

-10 pass thru pvc
-10 strict press pvc
-10 push press pvc
-5 front rack snatch balance –
5 each single arm kb press in half kneel
-10 yard side lunges
-2x10s heel raise hold
-10 heel raise to toe raise
-10 yard inverted h/ s

Strength/Skill

Strict Press
-4×8 @ 60%

*superset Strict Pull-ups til failure

WOD

21-15-9
-DU
-KB swings (55/35/20)
-DL (185/155/135)

 

5/13

Strength/Skill

Muscle Up practice

WOD

Squat Clean
-1×10
-2×8
-2×6
Clean & Jerk
-2×4
-2×2
-1 RM

Garrett Kern

Garrett Kern is May’s Athlete of the Month.  Learn more about why we have chosen this full time Drexel student and Burlington CrossFit lovin’ native as this month’s Hyper CrossFIT athlete.

Hometown: Burlington, NJ

What do you do to pay your bills? I’m a full time civil engineering student at Drexel University and work part time as an assistant project engineer for J Fletcher Creamer.

How did you learn about CrossFit and how did you end up in our awesome Box? Through high school I was very active in weight lifting and training in general. I lost the “bug” when I got to college and just couldn’t find the motivation to go and lift by myself every day. I had heard of CrossFit through a few of my friends at college. I actually plowed the snow at Hyper one winter so it was the first place to come to mind. I got in contact with Yolanda to get signed up for the elements course and the community atmosphere has made me never look back.

What do you like most about being a FIT member (Hyper CrossFit Athlete)? The people. The coaches are awesome and will talk about anything with you whether fitness related or not. The other athletes are always pushing everyone to go as far as they can go.

What is your proudest moment/biggest accomplishment since you started? It’s hard to decide between two. The Clean and Jerk has always been my favorite Olympic lifting movement so I was really happy when I finally hit 4 plates (225 lbs) for that.  Open workout 17.2 was also a huge accomplishment for me. I was just getting to the point that I was able to do a muscle up and when that workout rolled around I was able to finish a whole round of 16 of them.

What are you still working on to achieve? My goals are endless. Every time I break one of my PR’s I set another. Some are:  Clean and Jerk: 250 lbs/Deadlift: 405 lbs/Back Squat: 315 lbs

Tell us one random fact about yourself that has nothing to do with CrossFit.  I love being outdoors. Anything from skiing and hunting in the winter to boating and fishing in the summer.

What is your favorite WOD or benchmark? I’d have to go with either Zeus or Murph. I love any of the HERO WODs that are longer then 30 or 45 minutes where they put you on your back at the end gasping for air. It really makes me feel like I have done something that day.

If you created a WOD and named it after yourself, what would it be? 

It’s time to Chipper down and Squat Clean and Jerk!

1 mile run
90 DU
5 Squat Clean and Jerk (135/95/65)
80 Box Step Ups (24/20)
70 Abmat Sit Ups
5 Squat Clean and Jerk
60 Push ups
50 T2B
5 Squat Clean and Jerk
40 Alternating Pistols
30 Deadifts (135)
5 Clean and Jerk
200 m Farmer carry (70/55)
10 Bar Muscle Ups
5 Clean and Jerk
5 Rope Climbs
1RM Max Clean and Jerk

What advice would you offer to someone interested, but intimidated to try CrossFit? Come to a class and try it out before you make a judgement on it. I have developed a love for CrossFit over the past year that I never would have expected.

WODs for 5/1/17-5/6/17

5/1

Warm-Up

-run 200m
-2x10s hollow body hold
-30s each pigeon stretch
-30s frog stretch
-10 yard heel scoops
-10 yard inverted hamstring
-10 yard inchworm w/pike push up and downward dog
-30s each lat stretch
-30s each chicken wing stretch

Strength/Skill

Back Squat
4×10 @65%

WOD

2 times through for time (25 min cap)
1 Round of “Nancy”
400 m Run
15 Overhead squat (95/65)
1 Round of “Kelly”
400 m Run
30 Box jumps (24/20)
30 Wall ball shots, (20/14)

 

5/2

Warm-Up

-10 multiposition squat
-10 yard Samson
-10g/ h bridges
-30s each seated butt stretch
-5 yard inchworm w/ pike push up and down dog
-10 push up with plus
-5 yard toe walks
-10 yard heel scoops
-30s each calf stretch

Strength/Skill

For Time: Sexy 60 Abs
60 Abmat sit-ups
60 Mt. Climbers (L+R=1)
60 MB Russian Twists (20/14)
60 Flutter Kicks w/ MB
60 Knee Tucks
60s Plank

WOD

3 Part AMRAPs

AMRAP 5
-15 Ring dips
-5 Snatches (135/95/65)

**2 min rest

AMRAP 5
-15 Air squats
-5 Snatches (135/95/65)

**2 min rest

5 min AMRAP
-15 Ring rows
-5 Snatches (135/95/65)

+++++19 total minutes++++++

 

5/3

Warm-Up

2 rounds [-10 squats -5 pull ups -10 hip thrusts]
-30s each foam roll lat
-30s each lat stretch
-2x30s thoracic extension seated
-5 each quad “t” “y” “I”
-10 yard Samson
-10 yard side lunges
-30s each pigeon

Strength/Skill

Complex: Deadlift, RDL, Bent-over
Row, Power Clean, Front Squat,
Push Press, Back Squat

3×1 @1RM Snatch

WOD

21-15-9
GHD sit-up
KBS (55/35)
Deadlift (225/155/135)

 

5/4

Warm-Up

-10 pike push up
-10 quarter squats
-10 hip hinge to squat
-30s each cross arm body shoulder stretch
-30s clasped hands behind back stretch
-30s each chicken wing stretch
-10 yard Samson
-10 yard walking quad
-10 yard inverted hamstring

Strength/Skill

Strict HSPU
3×3

WOD

4 rounds, each round is 2.5 min. athletes work to complete all reps in the 2.5 min.
last 30 sec to return to rower, wait till 3, 6 or 9 min to begin again
For each failed round there is a 10 burpee penalty at the end of the WOD
300m Row
20 Strict Press (45/35)
10 Good mornings (45/35)

 

5/5

Warm-Up

2 rounds [-10 ring row squeezes -7 ring dips] -30s each wrist stretch -30s each lat stretch -10 mini squats -10 yard side lunges -10 yard Samson -10 yard walking quad -10 yard high knee pull -10pvc pass thru -10 steps each burgener

Strength/Skill

Rope Climb and Muscle Up
Technique Work and
Modifications

WOD

May AOTM: Garrett Kerns

For Time: It’s time to CHIPPER down and Squat Clean and Jerk WOD
1 mile run
90 DU
5 Squat Clean and Jerk (135/95/65)
80 Box Step Ups (24/20)
70 Abmat Sit Ups
5 Squat Clean and Jerk (135)
60 Push Ups
50 T2B
5 Squat Clean and Jerk (135)
40 Alternating Pistols
30 Deadlifts (135)
5 Clean and Jerk (135)
200 m Farmer carry (70/55)
10 Bar Muscle Ups
5 Clean and Jerk (135)
5 Rope Climbs
1RM Max C&J

**Weight belt must be worn from start to finish!