WODs for 6/26/17-7/1/17

6/26

Warm-Up

-10 G/H bridges
-30 sec each Windmill stretch
-10 Total single leg bridge
-30 sec each Glute stretch
-10 Pike push up
-30 sec Thoracic extension seated
-10 yard Heel raise
-5 yard Inch worm stretches
-10 yard Quad stretch

Strength/Skill

Snatch Grip DL
1×10 @50%
Snatch Grip Low Hang Power Shrug
1×8 @50%
Snatch Grip Low Hang High Pull
1×6 @50%
Power Snatch
1×4 @65%

WOD

For Time: 25min Time cap

“Isabel”
30 Snatches @135/95
**3 min rest**

–Then–
4 RFT
200 m run
15 Bar facing burpees
10 Front squats

 

6/27

Warm-Up

-200 m Run
-5 Pike push up
-5 Push up w/plus
-30 sec each chicken wing stretch
-10 yard Quad stretch
-10 each leg swings
-10 yard Samson stretch
-10 yard Heel raises

Strength/Skill

Strict Press
2×8 @65%

Push Press
2×6@70%

Jerk
2×4 @70%

WOD

5 RFT
25 T2B
50 DU
15/13/11/9/7 Cleans
1st round 15 reps @ 45/35 empty bar
2nd round 13 reps @ 75/55 (+30/20)
3rd round 11 reps @ 95/65 (+20/10)
4th round 9 reps @ 125/85 (+30/20)
5th round 7 reps @ 145/95 (+20/10)

 

6/28

Warm-Up

-10 Quarter squat
-10yd Samson stretch
-30sec Lunge stretch
-10yd Quad stretch
-5 Ring row squeezes
30sec Lat stretch
-10 Box step ups

Strength/Skill

Front Rack Lunges
3×8 @(95#/65#)
–superset–
BB Rows
3×10

WOD

3 RFT
18-12-6 Back squats (135/95)
9-6-3 Bar MU

 

6/29

Warm-Up

-1 Round of Cindy
-10yd quad stretch
-5yd Inch worm stretches
-10yd Samson stretch
-30s Lat stretch
-10 D1/D2 pattern w/ small metal plate
-10yd Butt kick march
-30s Cross arm body stretch

Strength/Skill

n/a

WOD

For Time
300 m row
20 Sit ups
15 Slam ball squat cleans (45/30/20)
300 m row
20 DB Box step ups (55/35/25) (20″/18″)
15 HRPU
300 m row
20 Slam balls (45/30/20)
15 V-ups
300 m row
20 Alt. DB snatches (55/35/25)
15 Burpee box jumps (20″/18″)

 

6/30

Warm-Up

-10 Single leg bridges
-10yd Butt kick march
-30s Windmill stretch
-15s Plank hold
-15s Superman hold
-10yd Heel scoops
-10yd Alternating quad stretch
-10 Ring row squeezes
-30s Clasp hand behind back stretch
-30s Lat stretch

Strength/Skill

Deadlift
5×5 @80%

WOD

12 min AMRAP
12 Wall Balls (20/16/14)
6 Pull Ups
12 Thrusters (M-135/115/95 : W- 95/85/65)
6 SDHP

 

7/1

Strength/Skill

Partnered row
2000 m total (switch every 250m)

WOD

For Time:

15-12-9
DL @2x BW
Shoulder press @3/4 BW


Scaled weights
Men DL 345/155
Men SP- 135/75
Women DL 225/105
Women SP 65/45

WODs for 6/19/17-6/24/17

6/19

Warm-Up

200 m Run
-10 yard Toe walks
-5 yard Push up to plus to inch worm stretches
-10 G/H bridges
-15 sec Plank hold
-15 sec Superman hold
-30s each Pigeon stretch
-10 yard Samson stretch
-10 yard Quad stretch
-30 sec each Lat stretch
-10 Squat jump to squat land

Strength/Skill

N/A

WOD

Cash In: 75 DU
3 min AMRAP x3
4 Power cleans (Round 1@ 95/65/45)
(Round 2 @ 115/85/65) (Round 3 @145/105/75)
8 T2B
12 Push ups
1′ rest after each AMRAP
Cash Out: 75 Burpees (7 min time cap for cash out)

 

6/20

Warm-Up

-2 rounds Cindy
-30 sec each Lat stretch
-30 sec each Chest stretch
-10 yard Quad stretch
-10 yard Heel scoops
-10 yard Samson stretcg
-10 yard Toe walks
-30 sec each Calf stretch
-5 each Skater squat w/ rings
-30 sec mod Skin cat stretch w/rings

Strength/Skill

800 m Run
10 Abmat sit-ups
400 m Run
20 Abmat sit-up
200 m Run
30 Abmat sit-ups
100 m Run
40 Abmat sit-ups

WOD

10 RFT
1 Rope climb
3 Clusters (95/65/45)
5 Ring dip
7 Box jumps (as high as possible)

 

6/21

Warm-Up

-10 Pike push ups
-10 each Skater squat
-2×15 sec Hollow hold
-30 sec each Pigeon stretch
-10 each Single leg bridge
-30 sec each seated glute stretch
-10 yard Heel scoops
-30 sec each Calf stretch

Strength/Skill

12′ EMOM Clean Complex:
1′- 3 High hang squat cleans @185/135/95
2′- 3 Low hang squat clean @165/115/85
3′- 3 Squat clean @ 135/95/65

WOD

12′ AMRAP
20 Alternating Pistols
15 yard Handstand walk
200 m run

 

6/22

Warm-Up

-10 Multi position squats
-15 sec Plank hold
-15 sec Superman hold
-10 yard Quad stretch
-10 yard Inverted hamstring
-10 Hip thrusters on bench
-30 sec each Windmill stretch
-5 Push up to plus to down dog stretch
-30 sec each Lunge stretch
-30 sec each Cross arm body shoulder stretch

Strength/Skill

Plated single leg box squats
-3×8 AHAP
–superset–
BB Hip Thrusts
-3×12 AHAP

WOD

21-15-9
Burpee pull ups
Wall ball (AHAP)

 

6/23

Warm-Up

-2x10s hollow hold
-10 yard lunges
-10 push up w/ plus
-5 each single leg bridge
-10 ring row squeezes
-10 total skater squat
-30s each chest stretch
-10 yard quad
-10 yard inverted hamstring
-10 each leg swings (forward and side)

Strength/Skill

Bench Press 3×5 @85%
–superset–
Ring push-ups 3×7

WOD

5 RFT
-5 Deadlifts (185/135/115)
-10 KB swings (55/35)
-15 Hollow Rocks
-5 Evil wheels

 

6/24

Strength/Skill

PVC Bouncy Bar OHS
2×10

 

Technique Work: Pull-up variations
-kipping
-butterfly

WOD

“”Josh””
For Time
21 Overhead Squats (95/65/45)
42 Pull-Ups
15 Overhead Squats (95/65/45)
30 Pull-Ups
9 Overhead Squats (95/65/45)
18 Pull-Ups

WODs for 6/12-6/17

6/12

Warm-up

Strength/Skill

PVC Bouncy Bar OHS
2×10 AHAP

EMOM 12 @75% 1RM
ODD:
-1 Snatch Grip deadlift + 1 Low Hang Power Snatch
+ Squat Snatch
EVEN: (from rack)
-2 Snatch Balance + 1 OHS + 1 Squat Snatch

WOD

AMRAP 10
-15 T2B
-10 DL (115/75/55)
-5 Squat snatches (115/75/55)

 

6/13

Warm-up

Strength/Skill

Barbell Box Squat
5×5 @ 50% (5:2:1 tempo)
–superset–
3 consecutive broad jumps for distance

WOD

5 RFT
5 Chest to bar pullups
10 KB swings (55/35/20)
20 Air squats
rest 2 min.
10 back squats @ 75%

 

 

6/14

Warm-up

Strength/Skill

Tabata 12
Mt. Climbers, Front Plank Hold, Right Plank Hip-ups,
Right Plank Hold,Left Plank Hip-ups, Left Plank Hold,
Scissor Kicks, Hollow Rock Hold

WOD

“Doctors Orders”
Arun’s AOM WOD
Cash in: 3x Suiside sprint 5y-10y-15y
3 Rounds
-5 squat cleans (135/95/65)
-10 hand stand push-ups
-15 wall ball shots (20/14/12)
-20 box jumps (24/20/18)
Cash out: 3x New sleds push acroos turff, pull back (90/60/45)

 

6/15

Warm-up

Strength/Skill

Bench Press
4×6 @80% 1RM
–superset–
10 Ring Rows

WOD

AMRAP 15
-5 Man Makers (55/35/25)
-2 Rope climbs
-10 Tire flips

 

 

6/16

Warm-up

Strength/Skill

Strict Press

3x 3 til failure @80 + 1 Push Press + 1 Jerk

WOD

For time
1000m row
800m run
10 ball slams (50/40/25)
500m row
400m run
20 ball slams (50/40/25)

 

6/17

Warm-up

WOD 1

A) 7 minutes to establish a max of:
Deadlift + Clean + Front squat + Shoulder to Overhead, then continue into,

AMRAP 3
Burpees Over Bar

*One bar for both athletes.

Deadlift + Touch-n-go Clean (any)+ Front Squat + Shoulder to overhead (anyhow).

Both athletes must establish a 1RM in the first 7 minutes.
Both athletes can load/unload bars and go down in weight after failed attempt.
1 score per athlete.

One athlete performs burpees at a time.

Score = Sum of weight of both partner’s max complex + total burpees

WOD 2

In 6 minutes…
*20 Thrusters: Rx – (95/65) Scaled – (75/55)
*20 Thrusters: Rx – (135/95) Scaled – (95/65)
20 Clean & Jerks: Rx – (135/95) Scaled – (95/65), then:
AMRAP Clean & Jerks: Rx – (185/125) Scaled – (115/85)

Athletes share 1 bar, and work one at a time. Work can be split up however.

*For the 6 minutes, weight of Thrusters increases for RX and Scaled

 

WODs for 6/5/17-6/10/17

6/5

Warm-Up

300 m
10 each single leg bridge
10 push up w/ plus to down dog stretches
10 yard inv h/s
10 yard walking quad
30 s each chest stretch
2×15 s each windmill stretch
10 yard toe walks
30 s each calf stretch

Strength/Skill

EMOM 10
Odd: 10 Deadlifts (225/155/105)
Even: 20 Double Unders

WOD

AMRAP 25
500 m Row
21 Push-Ups
21 SDLHP (95/65/45)
15 Bar facing Burpees
9 Toes to rings

 

6/6

Warm-Up

-10 multiposition squat
-10 yard inchworm w/ push up
-30s each pallof hold
-30s each cross body arm shoulder stretch
-15s plank hold
-10 yard Samson stretch
-10 yard heel scoops
-10 yard heel raise walks
-10 yard walking quad
-15s each chicken wing stretch
-10 each half kneel kb press

Strength/Skill

n/a

WOD

WOD: 2009 CrossFit Games Chipper
For Time:
15 Cleans (155/100)
30 T2B
30 Box jumps (24/20)
15 MU (females: 10 MU)
30 DB Push presses (40/25)
30 DU
15 Thrusters (135/95)
30 Pull ups
30 Burpees
300 ft Overhead Plate walking lunges (45 lb/25 lb) [100y or 91m]

 

6/7

Warm-Up

-10 push up plus only to pike push up
-1 min each foam roll lat
-10 each quad “y”
-2×15 each plank and side plank hold
-30s hands clasp behind back stretch
-30d each lat stretch
-10 yard heel scoops
-10 yard butt kick march

Strength/Skill

Wall Walks
3×5
–superset–
30 sec Handstand Hold

“Z” Press
3×15 AHAP

WOD

“Helen”
3 RFT
400 meter run
21 KBS (55/35)
12 Pull-ups

 

6/8

Warm-Up

-10 push up w/ plus
-5 pull ups
-10 multiposition squat
-2x15s hollow hang
-10 yard walking quad
-10 yard Samson
-30s each lat stretch
-30s each wrist stretch

Strength/Skill

Rope Climb Technique

-10 Rope Climbs For Time

WOD
Partner AMRAP 16
1 Wallball (30/20/14)
1 Box Jump On-and-Over (30/24/20)
1 Power Snatch (95/65; 75/45)
1 OHS (95/65; (75/45)
2, 2, 2, 2
3, 3, 3, 3
4, 4, 4, 4

 

6/9

Warm-Up

-2 rounds Cindy
-30s each chest stretch
-30s each lat stretch
-30s each cross arm body shoulder stretch
-30s each chicken wing stretch
-10 yard walking quad
-30s each windmill stretch

Strength/Skill

Bench Press
5, 5, 3, 3, 2 AHAP

WOD

16-12-8-4-2
DB Power snatch (split R+L evenly)
HRPU
DB OHS (split R+L evenly)
Ring Row

 

6/10

WOD

Partner EMOM 15 min
– slam ball thruster passes 30:30
– Partner A 10 push ups/ Partner B 10 Sit ups SWITCH and complete within the min
– Partner A 10 DL (155/115/85)/ Partner B 10 Jerks from the rack (135/95/65) SWITCH and complete within the min

Arun Janakiraman

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

Arun Janakiraman is June’s Athlete of the Month.  Learn more about why we have chosen Doctor J – Hyper CrossFIT’s resident Doctor who loves a great Chipper! – as this month’s Hyper CrossFIT athlete.

Hometown: Hollidaysburg, PA and now Philly

What do you do to pay your bills? Physician

How did you learn about CrossFit and how did you end up in our awesome Box?  Like many other CrossFit athletes, I had been part of a traditional gym or worked out on my own. After sometime, the motivation to do a work out independently begins to wane. I knew some type of group class would keep me motivated, but I couldn’t find anything that really interested me.
In 2014 a good friend of mine joined CrossFit and soon after he urged me. For various reasons, I couldn’t do it. (Looking back at it, those were of excuses!) In late 2015, I heard about Hyper CrossFIT and its proximity to my office. After about a month or so of putting it off, I walked into Hyper, met Yolanda and told her that I wanted to join. She offered me an intro class, which I declined and signed up on the spot. It’s the best decision I made.

What do you like most about being a FIT member (Hyper CrossFIT Athlete)? I was drawn in by the workouts, but I keep coming back, because of the other members! I’m sure the WODs at all CrossFit boxes are great, but I really enjoy the camaraderie that we have at Hyper. This is the first time I’ve ever become friends with people at the gym. Whether you’re doing the Rx workout or a scaled version everyone is so supportive and cheering you on to keep pushing. Coming to Hyper is what I do to de-stress from the day. Everyone at Hyper is here to get a good a workout and have fun at the same time. It’s the best combination and environment to achieve fitness goals.

What is your proudest moment/biggest accomplishment since you started?  This has to be when I nailed my first double-under and then hit a few in a row! I took a victory lap inside the Box. Everyone was laughing at me, but I was really that excited that I achieved something that eluded me for so long. Now if I could just do them consistently…

What are you still working on to achieve?  Honestly, a little bit of everything! I would like to be able to do any 21-15-9 WOD completely unbroken with my only rest being between exercises/movements.

Tell us one random fact about yourself that has nothing to do with CrossFit.  I love to travel and I try to go somewhere every chance I get. I have been fortunate to travel over 35 states and 30 countries. I would like to make it Australia, Indonesia, and South Africa someday.

What is your favorite WOD or benchmark? There is no WOD that is my favorite during the actual workout. They’re all equally brutal. With that said, I really enjoyed “Death by Thrusters” and of course all of the “Athlete of the Month” WODs. I think I push myself a little more than usual during those workouts, because I don’t want to disappoint the featured athlete.

If you created a WOD and named it after yourself, what would it be?  The WOD would be called “Doctor’s Orders” and it would be either Rounds For Time or a chipper. There would be sled pull/push, squat cleans, wall ball shots, box jumps, hand stand push-ups, and maybe cash out with some wind sprints. Is that too much for one workout?

What advice would you offer to someone interested, but intimidated to try CrossFit?  If you’ve decided that you are interested in CrossFit then you’ve taken the hardest step. Don’t believe what you see on television. You don’t have to have a certain level of fitness to start. Everything will be modified based on your current abilities. CrossFit is nothing more than doing a boatload of squats while lifting weights, throw in some jumping and running and do it all at max effort. In all seriousness though, if you want to try, it will only take one hour of your time. For as much as we do for others daily, one hour to look after yourself is not a huge commitment. You’ll walk away feeling better about yourself and enriched by the people you’ve met. Be careful though, it’s addicting!