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Weekly WOD Snapshot 6.26 - 7.2

Dennis Bairos - Sunday, June 25, 2017

Hello CrossFit Factory! 


Good training ahead of us this week! Focus on giving everything you have in each WOD and being proud of every effort you put in. 


- Friday July 7 - Red Shirt Friday - WOD announced that day!

- Saturday July 8 - 9:00AM Snatch Clinic with Coach Nick - Come ready to break down the lift, get some good mobility in, focus on some technical aspects, and lift some weights! (No Open Gym from 9am-10am on this day). 


Train Hard and Live Proud

~Coach Nick


Monday, 6.26

Strength

Conventional Deadlift against a band: 1RM. Rest 2-3:00
– Drape band over the bar and stand on band.
– Higher your deadlift is the heavier band you should use.
Beginner: Work on Deadlift Technique perform sets of 5 resetting on each rep with no band.

 

Conditioning
AMRAP 7:
12 Front Squats (95, 65)
9 C2B Pull-ups

L3: (75, 55) (Regular Pull-ups)
L2: (65, 35) (Jumping Pull-ups)
L1: (45, 25) (Ring Rows)

 

Extra Credit, 5:00
Accumulate:
100 Banded Pull Throughs


Tuesday 6.7

 

Conditioning

1) 5 Rounds of:
40 Yard Heavy Sled Push / 400m Row Sprint / 60s AD Sprint. Rest 60-90s.

 

2) 5 Rounds (not for time) of:
Chest Facing Wall Handstand Hold x 10-20s
AMRAP T2B

 

Finisher
3 Rounds of:
1a) Single Leg KB RDLs x 8 ea.
1b) DB Hammer Curls x 8-10.
1c) Hollow Hold x 20s.
*Rest as needed between exercises.

 

Extra Credit, 5:00
5:00 of “Cool down” in the form of static stretching or preferred tissue work

 

Wednesday 6.28

 

Strength

1) Shoulder Press: 1RM. Rest 2:00
– Take 8-10 sets – Beg: 5 x 5, adding.
*Compare to Month 1/Week 1
2) Barbell Rows: 4 x 10. Rest 60-90s.

 

Conditioning
“Lungs”
For time:
Run 400 Meters
21 Wallballs (20, 14)
21 Burpees
Run 400 Meters
15 Wallballs
15 Burpees
Run 400 meters
9 Wallballs
9 Burpees

L2: (14, 10) L1: (10, 8) (Reps of 15-12-9)
20:00 Cap
Alternative: – Running: Sub 500 Meter Row per set
*Compare to Month 2/Week 4.

 

Extra Credit
Accumulate:
50 KB Tricep Extensions
50 Side Bends each.

 

Thursday 6.29

Skill

Skill EMOM 8:
ODD Minutes: 1 Monostructural Movement: ie. bike, row, running. This can also be done with double unders
EVEN Minutes: 30s of Double Under or Triple Under Practice

 

Conditioning
5 Rounds of 45s work/15s Rest:
1) Barbell Rows, Alternate Grips (95, 65)
2) Barbell Front Rack Reverse Lunges (95, 65)
3) Russian Twists w. a plate (25, 15)
4) Farmer Carry (70, 53) (100 ft. increments)
5) Single arm KB Push Press (split work on both sides)
*For quality, no score today.

L3: (75, 55) L2: (65, 35)
L1: (45, 25)


Extra Credit

Accumulate 100 Banded Pull-aparts:
*After each set complete a 10-15s hollow hold


Friday 6.30

Strength

1) EMOM 6: 2 Squat Snatches @75%. – +5% from last week – Reset on each rep. – Beginner: Snatch Grip Deadlift 4 Reps every minute. Reset on each rep.

2) EMOM 6: 4 Speed Front Squats @65% – +5% from last week
– If able to use bands use 55%
– Segway right into warming up power cleans for Conditioning


Conditioning

Every 4:00 x 5 Sets:
3 Power Clean (185, 125)
9 Lateral Burpees
150 Meter Max Effort Row

Rx+:(70% of Power Clean if heavier than Rx weight)
L3: (155, 105)
L2: (135, 95)
L1: (135, 95 Deadlifts x 9 Reps each round) (Burpees)
*Score = fastest split
– Alternate Scaling 150m Row = 100m Run

 

Extra Credit
Accumulate:
100 Banded Leg Curls each leg
100 Banded Ab Pulldowns

 

Saturday 7.1


Conditioning

For time:
“Team Helen”
3 Rounds w. a partner:
Run 800 Meters
42 KBS (53, 35)
24 Pull-ups


Then right into,
“Team Annie”
50-40-30-20-10
Double Unders
Abmat Sit-ups

Rx+:(70, 53) (Bar Muscle-ups)
30:00 Cap
– Alternate Scaling 800m Run = 1k Row, 2:00 Bike or Ski Erg

 

Extra Credit
Arms + Abs
3 Rounds of:
15 Flutter Kicks
20 Alt. DB Curls
30 Banded Pushdowns

 

Sunday 7.2


Strength

Choose 2 Strength Movements that you missed from the week + 1 accessory movement.

 

Conditioning
AMRAP 21:
Bike x 2:00
Row 400 Meters
Run 300 Meters
*Score = total calories completed on Bike

 

Extra Credit
5:00 of “Cooldown” in the form of static stretching or perferred tissue work

 

 

Weekly WOD Snapshot 6.19 - 6.25

Dennis Bairos - Sunday, June 18, 2017

Hey CrossFit Factory! In case you didn't notice starting in July we'll have two new monthly traditions. 

Friday, July 7th - Red Shirt Friday - On the first Friday of every month we'll wear red in support of our troops, both active and not, as well as our First Responders. We'll perform a HERO WOD on the first Friday that will not be known until that Friday. So you'll have to come to see what it is :) . 

Saturday, July 8th at 9:00am - Skill Clinic: Snatch - On the Saturday that follows Red Shirt Friday, we'll host a Skill Clinic with a variety of different topics. Our first will be Snatches with Head Coach Nick. We'll go over technique, break down the lift, talk about mindset, and of course lift some weights. This will take place of the Saturday morning class. Athletes looking for a workout are welcome to join 8am Fit Functional for a tough conditioning session. Because this class will be very detail oriented, we ask athletes not to use the gym for their own workouts for this one hour block. Thank you in advance. 

Work hard and be proud this week!

Monday

Strength
Back Squat:
 1RM. Rest 2-3:00

Conditioning
“Cluster F”
EMOM 10:
Minute 1: 1 Squat Clean Thrusters (135, 95)
Minute 2: 2 Squat Clean Thrusters
Minute 3: 3 Squat Clean Thrusters
And so on.
Goal it to make as far as possible or minute 10. *Score = last COMPLETED round. 

ADV: (115, 75) 

INT: (95, 65) 

BEG: (75, 55)

Tuesday

Conditioning
AMRAP 22 in teams of 2:
50 Walking Lunges (BW)
200 Meter Run
50 Abmat Sit-ups
200 Meter Run
50 Double Unders
*One person works. Split as needed.

ADV: (Double Under Attempts)
INT: (Single Unders x 2)

Wednesday

Strength
Bench Press
: 1RM. Rest 2-3:00.

Conditioning
For time:
3 Rope Climbs
21 Burpees
21 KBS (53, 35)
3 Rope Climbs
15 Burpees
15 KBS
3 Rope Climbs
9 Burpees
9 KBS

Rx+:(Legless Rope Climbs/Thick Rope Climbs)
ADV: (2-2-2 Rope Climbs) (45, 30)
INT: (Band Assisted Strict Chin-ups x 7 reps each round) (35, 25)
BEG: (Ring Rows x 10 reps each round) (15-12-9 Burpees) (35, 25 Russian Swings)
15:00 Cap

Thursday

Skill
Skill EMOM 8:
ODD Minutes: 1 Monostructural Movement: ie. bike, row, running (:30 Mod-Hard Effort)
EVEN Minutes: 30s of Double Under or Triple Under Practice

Conditioning
5 Rounds for total time:
15 Wallballs (20,14)
Row 500 Meters
Rest 1:00 between rounds

ADV: (14, 10)
INT: (400m Row) (10, 8)
25:00 Cap
*Score = total time including rest

Friday

Strength
1) EMOM 6: 2 Squat Snatches @70%.
2) EMOM 6: 4 Speed Front Squats @60%

Conditioning
4 Rounds, Rest 2:00
9 Deadlifts (225, 155)
12 T2B
15 Box Jump Overs (24, 20)

Rx+:(6 Strict HSPU to start rd) (275, 185)
ADV: (185, 125)
INT: (155, 105) (Knee Lifts) (20, 15)
BEG: (135, 95) (Knee Lifts) (20, 15 Alt. Step-ups)
*Score = FASTEST split

Saturday

Partner Conditioning

AMRAP 15 w. a partner:
20 Burpees
20 Power Snatches (75, 55) 
200 Meter Medball Run (20, 14)

Rest 3:00

AMRAP 15 w. a partner:
Max Distance Farmer Carry (70, 53)
*Scale weights as needed.

Rx+ 20 Alt. DB Snatches (50, 35)

Extra Credit
Arms + Abs
3 Rounds of:
15 Flutter Kicks
20 BB Curls or Alt. DB Curls
30 Banded Pushdowns


Sunday

(Note: There is no class on Sundays. This is a suggested WOD for Open Gym that compliments our programming. Athletes are welcome to do any workouts they choose on Sundays.) 

Strength
1) Hang Power Clean: Up to a heavy single. Rest 2:00
2a) KB Split Squats: 3 x 8 ea. Rest 60s.
2b) KB Side Bends: 3 x 15 ea. Rest 60s.

Conditioning
“Nasty Girls”
3 RFT:
7 Ring Muscle-ups
10 Hang Power Cleans (135, 95)
50 Air Squats
ADV: (Ring Dips) (115, 75)
INT: (15 Push-ups per rd)) (95, 65)
BEG: (10 Box Push-ups per rd) (35, 25 Russian Swings in place of HPC)
15:00 Cap


Weekly WOD Snapshot 6.12-6.18

Dennis Bairos - Sunday, June 11, 2017

Monday 6.12

Strength

1) Goblet Squat: 4 x 8, AHAP. Rest 90s.

2) Sumo Stance Romanian Deadlifts: 4 x 8 at a moderate/heavy weight for 4 sets. Rest 90s.

Conditioning

EMOM 10:

10 KBS (70, 53)

20 Double Unders

ADV: (53, 35)

INT: (45, 25) (20s Double Attempts)

BEG: (45, 25 Russian Swings) (20 Single Unders)

Extra Credit

Accumulate

100 Banded Leg Curls each leg

100 Banded Ab Pulldowns

 

Tuesday 6.13

Strength

Squat Clean + Hang Squat Clean:

12:00 to work to a max for the day. Rest 90s-2:00 between heavier sets.

Conditioning

“Backhand”

In 5:00 Window:

Run 400 meters:

Remaining time: Max Squat Cleans (155, 105)

Rest 3:00 + Repeat

ADV: (135, 95)

INT: (115, 75)

BEG: (95, 65)

Score = Score #2

– Running: Sub 400m Row, 90s Assault Bike or 100 Double Unders.

– Squat Cleans: 5 Deadlifts (95, 65) + 5 Front Squats

– Compare to Month 1

E) Extra Credit, 5:00

Accumulate 50 Terminal Knee Extensions Each Leg or 400m Sledpull Powerwalk @1/2 BW.

 

Wednesday 6.14

Strength

Hang Power Snatch below the Knee: 5 x 3 @75%. Rest 90s.

Conditioning

“AMRAP GI Jane”

AMRAP 12:

Burpee Pull-ups

*If an athlete hits 100 Burpee Pull-ups before 12:00 they can denote their time. Just to be clear, 100 burpee pull-ups is the cap so this workout is either 12:00 or 100 burpee pull-ups, whichever comes first.

Beginner Metcon:

AMRAP 7: Burpees

Extra Credit, 5:00

Ring Rows w. 1 count pause at top: Accumulate 40 Reps

 

Thursday 6.15

Skill

Gymnastics Skill/GPP EMOM

EMOM 10:

ODD Minutes: 150 Foot Heavy Farmer Carry


EVEN Minutes: 30s handstand hold or Handstand Walk


Adv: 30s Accumulate Volume of either Muscle-up or HSPU

Conditioning

For time:

Row 250 meters

50 Air Squats

25 Hang Power Cleans (115, 75)

Row 500 meters

50 Walking Lunges

20 S20H (115, 75)

Row 750 meters

50 T2B

15 Hang Squat Cleans

*22:00 Cap

ADV: (95, 65)


INT: (75, 55) (Knee Raises)


BEG: (65, 35) (Abmat Sit-ups)

Extra Credit

Hollow Hold: Accumulate 60s

 

Friday 6.16

Strength

Wide Stance Box Squat: 8 x 3 @60%, every 60s.

– Same as two weeks ago.

Conditioning

“Oceanside”

4 RFT:

15 Box Jumps w. step down (24, 20)

30 Wallballs (20, 14)

15 C2B Pull-ups

ADV: (Regular Pull-ups)

INT: (20, 15) (14, 10) (Jumping Pull-ups / Set up jump low enough for challenging jump and pull)

BEG: (20, 15) (10, 8) (Ring Rows)

15:00 Cap

Extra Credit

Accumulate 3:00 of Arch or Superman Hold or Accumulate 3:00 of X-Band Walks

 

Saturday 6.17

Partner Conditioning

Teams of 2:

AMRAP 34:

Run 100 Meters

10 Power Snatch (75, 55) or Alt. DB Snatch from Floor (50, 35)

10 Front Squat or Front Rack DB Walking Lunges (50, 35)

10 Burpees

*One athlete completes a full round at a time.

*Scale weight as needed.

 

Sunday 6.18

Strength

1) Power Clean + Push Press + Push Jerk: Work up to a moderate set of 2. Rest 90s.

2) BB Rows: 4 x 10. Rest 60s.

Conditioning

AMRAP 5:

7 Thrusters (95, 65)

21 Double Unders

Rest 2:00

AMRAP 5:

7 Thrusters (95, 65)

7 KBS (53, 35)

Rest 2:00

AMRAP 5:

7 Hang Power Cleans (95, 65)

7 Lateral Burpees over the Bar

ADV: (75, 55)

INT: (65, 35) (30 Singles)

BEG: (45, 25) (30 Singles)

Extra Credit

Arms + Abs

3 Rounds of:

10 KB Hammer Curls

10 Tricep Extensions with KBs

20 Russian Twists w. plate

 

 

Weekly WOD Snapshot 6/5-6/11

Dennis Bairos - Monday, June 05, 2017

Monday 6.5


Strength

Conventional Deadlift: Work up to a heavy touch n go double. Rest 2-3:00
– Beginner: Work sets of 5 practicing technique and only adding weight if technique permits.
 
Conditioning
For time:
10 Squat Cleans (135, 95)
10 Box Jumps (30, 24)
8 Squat Cleans (165, 115)
10 Box Jumps
6 Squat Cleans (185, 125)
10 Box Jumps
4 Squat Cleans (205, 135)
14:00 Cap

Rx+:(Final Weight is 225/145)
L3: (115, 75/135, 95/155, 105/185, 125) (24, 20)
L2: (95, 65/115, 75/135, 95/155, 105) (24, 20)
L1: (75, 55/95, 65/115, 75/135, 95) (20, 14)

Beginner Metcon Option:
Squat Cleans/Box Jumps = 2x Goblet Squats/10 Burpees per round (no box jumps).


Tuesday 6.6
 
 
Conditioning
Every 7:00 x 3 Sets:
Row 750 Meters
75 Double Unders
50 Abmat Sit-ups

L2: (50 Double Unders) (30 Abmat Sit-ups)
L1: (400m-500m Row) (75 Single Unders) (20-30 Abmat Sit-ups)

Finisher
3 Sets of:
20 DB Walking Lunges
20 Russian Twists w. a plate
10 each arm Arm Single Arm DB Push Press
*Rest 60s between movements. Complete this as a 10:00 Finisher Today.
 
Extra Credit 
5:00 of Static Stretching
 

Wednesday 6.7 

Strength
Hang Power Snatch below Knee: 5 x 3 @70%. Rest 90s.
– Intermediate: Light for all sets
– Beginner: Snatch Grip Push Press, 5 x 5 at a moderate weight for all sets.
*Hang Power Snatch Below Knee Note: This movements starts by deadlifting weight off the floor to standing, then lowering the weight below knee and setting up there for a 1 count then initiating your first rep. After the first rep repeat 2 more times. ”
 
Conditioning
“Pattycake”
For time:
21-15-9
KBS (53, 35)
Burpees
Push Press (135, 95)

L3: (115, 75)
L2: (45, 25) (95, 65)
L1: (35, 25 Russian Swings) (65, 35)
10:00 Cap

Extra Credit
Accumulate:
50 Banded Pull-aparts behind the neck
50 Bent-over rear lateral raises (light)
 

Thursday 6.8 

Conditioning
5 Rounds, not for time:
10 Goblet Squats/100 Meter Run, AFAP.
Rest 2:00 between sets.
Then,
5 Rounds, not for time:
4 TGU, 2 ea side increasing weight each set
Rest as needed between sets.
Then,
5 Rounds, not for time:
Choose between
60s Row, 45s Assault Bike, or 200 Meter Run
Rest 2:00 between sets
 
Extra Credit
7:00 of Tissue Work
 

Friday 6.9 

Strength
Back Squat: Work up to 85-90% for a 2-3 reps. Rest 2-3:00
– Reset on each rep
– Beginners: Perform sets of 3 adding weight as long as possible.
– Perform 6-7 sets. This should NOT be a max today.
– Compare to Back Squat Wave performed on Month 1.
 
Conditioning
5 Sets of:
20 Wallballs (20, 14)
10 HSPU
Rest 1:00

Rx+:(Strict HSPU)
L3: (14, 10) (15-20 Push-ups)
L2: (14, 10) (10-15 Push-ups)
L1: (10, 8) (10 Box Push-ups)
15:00 Cap

Extra Credit
Accumulate 100 Banded Pull-throughts + 50 KB Side Bends each side, seated
or Reverse Hyper: 3 x 25-30 @50% of Back Squat.
 

Saturday 6.10 

Prep

Perform 1 Round of:
5 Pull-ups (whatever scaling option the athlete is using)
5 T2B or Knee Lifts
5 Burpees
5 Pistols each leg

Partner Conditioning

In teams of 2 with one person working for time:
Run 800 Meters
100 Pull-ups
Run 800 Meters
100 Pistols
Run 800 Meters
100 Burpees
Run 800 Meters
100 T2B

Rx+:(C2B Pull-ups)
L2: (Jumping Pull-ups) (Walking Goblet Lunges for pistols) (Knee Raises)
L1: (Ring Rows) (Walking BW Lunges for pistols) (Knee Raises)
30:00 Cap
*Alt. Scaling Options for run:
1k Row or 3:00 Bike or 3:00 Ski Erg


Sunday 6.11

Strength
1) Overhead Squat: 5 x 4. Rest 90s-2:00.
– Add weight if form permits
2) RDLs: 4 x 6. Rest 2:00
– add weight each set.
Conditioning 
4 Rounds of:
100 Meters Farmer Carry (70, 53)
15 Thrusters (95, 65)
30 Double Unders
Rest 2:00 between rounds

L3: (75, 55)
L2: (65, 35) (50 Single Unders)
L1: (45, 25) (30 Single Unders)
*Scale Farmer Carry weight as needed

Weekly WOD Snapshot 5/29-6/4

Dennis Bairos - Sunday, May 28, 2017

Weekly WOD Snapshot 5/29-6/4

Please note the modified Memorial Day schedule and that our new schedule starts Tuesday 5/30!

Monday 5.29

Murph

Memorial Day Murph – In honor of Navy Lieutenant Michael Murphy, who was killed in Afghanistan June 28th, 2005. He was 29, of Patchogue, N.Y. Lt Murphy was awarded the Congressional Medal of Honor after his death.


1 Mile Run

100 Pull-Ups

200 Push Ups

300 Air Squats

1 Mile Run


The pull-ups, push-ups, and air squats may be partitioned any way the athlete would like. Athletes are able to partner and modify movements as needed.

Tuesday 5.30

Strength
Power Snatch Clusters: 8 x 1.1 (10s). Rest 90s-2:00.
– Add weight each set.
– Rest 10s between singles
Conditioning
“Pavement”
4 RFT:
15 KBS (70, 53)
30 Double Unders
15 Goblet Squats (70, 53)
30 Double Unders

L3: (53, 35)
L2: (45, 25) (30s of Double Under Attempts)
L1: (35, 25 Russian Swings) (50 Singles each set)
15:00 Cap

Extra Credit
 Single Leg KB RDLs: 3 x 10 ea. Rest 60s.
– Weighted Sit-ups: 3 x 15-20. Rest 60s.


Wednesday 5.31


Strength
Push Press: Take 8-10 Sets and work up to a 1RM. Rest 2:00

Conditioning 
AMRAP 10:
20 Alt. KB Snatches (53, 35)
20 Wallballs (20, 14)

Rx+:(Complete 2 Ring Muscle-ups each round in addition to the work above)
L2: (35, 25) (14, 10)
L1: (25, 20) (10, 8)

Extra Credit
1a) KB Hammer Curls: 3 x 10. Rest 60s.
1b) 1 1/4 KB Tricep Extensions: 3 x 10. Rest 60s.
*Same as last week


Thursday 6.1 - Happy June!


Partner Conditioning

2k Row

200m Farmer’s Carry (53/35)

100 Lunges

1 Mile Run

100 Lunges

200m Farmer’s Carry

2k Row

Friday 6.2

Strength
1) Wide Stance Box Squat: 8 x 3 @60%, every 60s.
*We will performing this again on Week 4.
2) Spend 10:00 getting warm for “Jackie”

Conditioning
“Jackie”
For time:
Row 1k
50 Thrusters (45)
30 Pull-ups

L2: (35, 25) (Band Assisted Pull-ups)
L1: (25, 15) (Ring Rows)
– Alt. Scaling Options:
– 1k Row = 800m Run or 150 Double Unders
10:00 Cap

Extra Credit
Accumulate 100 Banded Pull-throughts + 50 KB Side Bends each side, seated.


Saturday 6.3


Partner Conditioning
AMRAP 30 teams of 2:
12 Power Cleans (135, 95)
Run 200 Meters
12 Lateral Burpees Over the Bar
Run 200 Meters
12 T2B

L3: (115, 75)
L2: (95, 65) (Band Assited Pull-ups)
L1: (65, 35) (Ring Rows)


Sunday 6.4 Open Gym


Strength
Choose 2 Strength Movements that you missed from the week + 1 accessory movement.

Conditioning
For total time:
30 S20H (115, 75)
60 Air Squats
30 Front Squats (115, 75)
Rest 2:00
20 Push Press
40 Air Squats
20 Weighted Alt. Step-ups (24, 20) (35, 25)
Rest 2:00
20 Ring Dips
20 Air Squats
20 Weighted Alt. Step-ups (24, 20) (35, 25)

Weekly WOD Snapshot 5.22 - 5.28

Dennis Bairos - Sunday, May 21, 2017

Week of 5.22 – 5.28

Monday

Strength
Front Squat Box Squat: Work up to a 1RM in 20min Rest 2:00
– 8-10 Sets
– Sit back on Box
Beginners: 5 x 5, adding if form permits.
*Compare to Month 1

Conditioning
“Eddie Murphy”
For time:
Run 400 Meters
50 Thrusters (75, 55)
Run 400 Meters

Rx+:(95, 65)
L3: (65, 35)
L2: (55, 65)
L1: (45, 25)
10:00 Cap

Tuesday

 

Conditioning
For total time:
500-400-300-200-100
Rowing for Meters
25-20-15-10-5
Burpees
Rest 2:00 after each completed round
25:00 Cap

Finisher 
3 Rounds of:
1a) 50 Ft. each Arm Bottoms-up KB Carry. Rest 30s.
1b) DB or KB Split Squats x 8 ea. Rest 30s.
1c) Abs with plate Switch x 30s Max Reps. Rest 30s.

Extra Credit
3:00 of Foam Rolling Quads, Lats, Thoracic Spine x 10 passes each

 

Wednesday

 

Strength

5 sets (rest :90s between movements):
1. 5 Medium Grip Bench Press
2. 5 Wide Grip Pull-ups.
(During rest warm-up OHS + T2B for Metcon)

Conditioning
“Cold Wind Blows”
4 RFT:
15 Overhead Squats (95, 65)
15 KBS (53, 35)
15 T2B

L3: (75, 55)
L2: (65, 35) (45, 25) (Knee Lifts)
L1: (35, 25 Goblet Squat) (35, 25 Russian Swing) (15 Abmat Sit-ups)
*12:00 Cap

 

Thursday

 

Conditioning
Every 6:00 x 4 Sets:
Run 400 Meters
25 Air Squats
50 Double Unders

L2: (60s of Double Under Attempts)
L1: (Less than 400m Run) (75 Single Unders)
Score = Fastest Split

Finisher
Front Rack Carry: Accumulate Distance with a partner in 50 meter intervals in 8:00

Extra Credit
Accumulate
2:00 Side Plank or Stir the Pot


Friday


Strength
1 Squat Clean + Jerk:
Every 90s x 6 sets:
– Spend 5:00 warming before starting the clock
– Start at 60% and add weight each round
– Goal is to end around 90% of 1RM and beat last weeks last weight 5-10#’s
– Beginners: Technique Work or Back Squat 5 x 5 from the rack.

Conditioning
“Elvis”
For time:
30 Squat Cleans (185, 125)

Rx+:(225, 145)
L3: (155, 105)
L2: (135, 95)
L1: (95, 65)
*10:00 Cap

Beginner Alternate Workout:
AMRAP 7:
8-10 Thrusters (light)
8 Burpees or Squat Thrusts

 

Saturday


Conditioning
3 Rounds with a partner:
2:00 of Max Wallballs (20, 14)
2:00 Max Calories Row or Assault Bike or Ski Erg or 100 meter Runs
2:00 Max Wall Climbs or Handstand Walk
2:00 Max Abmat Sit-ups
2:00 Max Burpees
*Scale as needed. One athlete works at time completing a full minute then switching with their partner.
*This workout is performed just like Fight Gone Bad.

Extra Credit
5:00 of Arms + Abs
 Alternating DB Curls x 20 (total)
– Russian Twists x 20
Complete 3 Rounds

 

Sunday

Open Gym (Optional WOD)

Strength
Spend 20 minutes working on 2 Strength Movements that you missed from the week + 1 accessory movement.

Conditioning
AMRAP 20:
10 Hang Power Cleans (155, 105)
10 Alternating Weighted Set-ups (45, 25)
400 Meter Run

L3: (135, 95) (25, 15)
L2: (115, 75) (Unweighted)
L1: (95, 65) (Unweighted)

WOD 5/15-5/21

Dennis Bairos - Monday, May 15, 2017

May 15-21

Monday

Strength, 20:00 
Squat Snatch: 8 x 2. Rest 90s-2:00
– Work up to 75% or to a moderate load resetting between reps. This can be technique work for beginners with empty barbell. ”

Conditioning, 15:00
“Ring of Fire”
For time:
21-15-9
Overhead Squats (115, 75)
Pull-ups

Rx+:(135, 95) (C2B Pull-ups)
L3: (95, 65)
L2: (75, 55) (Assisted Pull-ups)
L1: (65, 35 Front Sq) (Ring Rows)
10:00 Cap

Extra Credit, 10:00 
8:00 Accumulate Max 100 meter Trips of Single Arm Farmer Carry, AHAP.



Tuesday


Strength, 15:00
Power Clean:
6 x 3. Rest 90s-2:00
– Work up to 75% or to a moderate load resetting between reps.

Conditioning, 25:00
“Snowball”
AMRAP 20:
Row 500 meters
2 Wallclimbs
12 Power Cleans (115, 75)
15 Wallballs (20, 14)

Rx+: (135, 95)
L3: (95, 65)
L2: (75, 55) (Half Wallclimb) (14, 10)
L1: (95, 65 Deadlifts (20 Shoulder Taps) (10, 8)
Extra Credit, 5:00
Abs with a plate switch (or stir the pot on a physioball): 4 x 20s max reps. Rest 60s.



Wednesday


C) Strength, 20:00 
1) Floor Press: Work up a 1RM. Rest 2:00
2) DB or KB Hammer Curls: 3 x 10. Rest 60s.

D) Conditioning, 20:00 
“Double Jump”
5 RFT:
50 DU’s
20 KBS (53, 35)
10 Burpee Box Jumps (24, 20)

L2: (30 DU) (45, 25)
L1: (50 Singles) (35, 25) (Burpees no box)
18:00 Cap

Extra Credit, 5:00
“Dirty 30s
3 x 10-10-10
DB Tricep Extensions to forehead + Rolling Tricep Extensions + Neutral Presses



Thursday


Skill, 15:00 
“Goat EMOM”
EMOM 10:
ODD Mins: 1 Movement Athlete Choice
EVEN Mins: 1 Movement Athlete Choice
– Athletes will choice 2 movements that they need to work on.

GPP, 30:00
5-6 Rounds of:
1a) 10 Weight Plate Snatch
1b) 100ft Front Rack Carry (53s, 35s).
1c) :20s L-Sit
1d) 20 Walking Lunges (Athlete choice of weight)
1e) 5 DB Man Makers

*Score = For Quality
*25:00 Cap



Friday


Strength, 20:00
Squat Clean + Jerk:
EMOM 10: 1 Rep
– Goal is to end around 85% of 1RM.
Conditioning, 20:00
7 RFT:
5 S20H (115, 75)
10 Deadlifts (115, 75)
15 Box Jumps (24, 20)
Rest 60s

L3: (95, 65)
L2: (75, 55)
L1: (65, 35)
*Step-ups are permitted here



Saturday


Partner Conditioning, 30:00
AMRAP 12:
10 Hang Power Cleans (95, 65)
8 T2B
6 Front Squats (95, 65)

Rest 4:00

AMRAP 12:
10 Overhead Walking Lunges (45, 25)
8 Burpees
6 Power Cleans (95, 65)
*For both AMRAPs one athlete completes a full round at a time.

Rx+:(115, 75)
L3: (75, 55)
L2: (65, 35)
L1: (55, 25)



Sunday (Open Gym)


Strength, 15:00 
Power Snatch: 5 x 3, adding weight each set if form permits. Rest 90s.

Conditioning, 20:00 
EMOM 20:
Minute 1: 15 Power Snatches (75, 55)
Minute 2: 100m Run
Minute 3: 15 OHS (75, 55)
Minute 4: 10 Burpees
Minute 5: Rest

Weekly WOD Snapshot 5/8 - 5/14

Matt Genes - Monday, May 08, 2017

Monday

Strength 

1) Front Squat Clusters:
6 x 1.1.1 (10s). Rest 2:00
– Re-rack weight and rest 10s between reps. Be re-racking the weight and resting
between reps we should be able to work with some heavier loads.

2) Squat Cleans: Work up to desired work weight for metcon performing sets of 1-2 reps.

Conditioning
5 Rounds of:
4 Squat Cleans @70% of 1RM
8 Burpee Box Jumps (24, 20)
Rest 90s.

ADV: (135, 95) (24, 20)
INT: (Coach Choice of Weight) (20, 15)
BEG: (10 Goblet Squats) (10 Burpees)
Score = slowest split


Tuesday

Gymnastics Skill + Gymnastics Static Hold
*Spend 10:00 teaching people the kip
EMOM 10:
ODD Minutes: 20s Kipping.
Adv: T2B, Butterfly Pull-up
EVEN Minutes: 20s L-Sit or L-Hold
Adv: HS Walking

Conditioning
“Last Minute”
4 RFT:
Run 400 Meters
50 Double Unders
25 KBS (53, 35)

ADV: (45, 25)
INT: (35, 25) (60s of Double Under Attempts)
BEG: (35, 25 Russian Swings) (75 Single Unders)
20:00 Cap


Wednesday

Strength 
EMOM 9:
2 Split Jerks @80%

Conditioning 
“Cindy”
AMRAP 20:
5 Pull-ups
10 Push-ups
15 Air Squats

Rx+
“Mary”
AMRAP 20:
5 HSPU
10 Pistols
15 Pull-ups
INT: (Band Assisted Pull-ups) (Box Push-ups)
BEG: (Ring Rows (Box Push-ups)

*This is a Benchmark in SugarWOD


Thursday

Partner Conditioning
3 RFT w. a partner:
Row 1500 meters
10 Curtis P’s (115, 75)
30:00 Cap

ADV: (95, 65)
INT: (75, 55)
BEG: (65, 35)
– Curtis P = 1 Power Clean + 1 Forward Front Lunge each leg + 1 Push Press


Friday

Strength
1) Wide Stance Box Squat:
7 x 3 @60-70%, every 60s.


2) Power Snatch: Work up to the weight you think you’ll make it to performing sets of singles. Rest 60s.

Conditioning 
“Open WOD 13.1”
AMRAP 17:
40 Burpees
30 Snatch (75, 45) 30% Max
30 Burpees
30 Snatch (135, 75) 50% Max
20 Burpees
30 Snatch (165, 100) 60-65% Max
10 Burpees
AMRAP Snatches (210, 120) 80% Max

– All Levels: Scale down each weight by 10-20#s
– Score = total reps


Saturday

Teams of 3 for time:
Run 1 Mile w. Medball Together (20, 14)
150 Goblet Squats (70, 53)
Run 800 meters with medball Together
150 Russian Swings (70, 53)
Run 600 meters with medball Together
150 Thrusters (95, 65)
40:00 Cap
L3: (53, 35) (75, 55)
L2: (45, 25) (65, 35)
L1: (35, 25) (45, 25)
*One athlete works at a time. Split as needed. 



Sunday

Strength 
1) Power Clean + Front Squat + Jerk:
Work up to a moderate single in 6 sets. Rest 2:00
2) 1 Accessory Movement: 3 x 10-15 reps. Choose a movement that is going to bring up a muscle group that you know is weak.

Partner Conditioning
With a partner:
Max Calorie on Rower or Running in 10:00
*One person works

Rest 1:00

Max Rounds of the following in10:00
5 Pull-ups
10 Push-ups
15 Air Squats
*One athlete completes a full round.


Weekly Wod Snapshot 5/1 - 5/7

Matt Genes - Monday, May 01, 2017

Monday

Strength
Sumo Deadlift off 2″ Elevation:
– Take 6-8 sets and work up to a heavy 2.
– Rest 2-3:00 between sets.

Conditioning
AMRAP 3:
7 Thrusters (95, 65)
21 Double Unders
Rest 5:00 + Repeat

ADV: (75, 55)
INT: (65, 35) (30 Singles)
BEG: (45, 25) (20 Singles)

Tuesday

Conditioning
EMOM 40:
Minute 1: 45s Assault Bike
Minute 2: 45s Row
Minute 3: 12 Burpees
Minute 4: 100 Ft. Bear Crawl
Minute 5: Rest

Wednesday

Strength
EMOM 12:
ODD Minutes: 2 Split Jerks from rack @75%
EVEN Minutes: 15-20s Hollow Hold

Conditioning
5 RFT:
12 T2B
9 Hang Power Cleans (155, 105)
6 S20H (155, 105)

ADV: (115, 75)
INT: (Knee Lifts) (95, 65)
BEG: (Sit-ups) (55, 25)
10:00 Cap


Thursday


EMOM 10:
ODD Minutes: 1 Rope Climb or Scaling Option.
Adv: Legless RC
EVEN Minutes: 20-30s Chest Facing Wall Handstand Hold

Conditioning
AMRAP 18:
40 2 Count Mountain Climbers (L/R=1)
30 Air Squats
20 DB Power Snatch (10 ea.)
10 Box Jumps w. Step down (24, 20)
*Athlete choice of DB weight

Friday

Strength
1) Wide Stance Box Squat: 8 x 3 @55-65%, every 60s.

Conditioning
“Open WOD 13.3”
AMRAP 12:
150 Wallballs (20, 14) (10′, 9′)
90 Double Unders
30 Ring Muscle-ups

ADV: (14, 10) (DU Attempts) (Jumping Muscle Up)
INT: (10) (180 Singles) (Pull Ups)
*Score = total reps

Saturday

Team Conditioning

Teams of 3:
Row 3k
Then,
5 Rounds of:
30 KBS (70, 53)
30 Burpees
Then,
Row 3k

ADV: (53, 35)
INT: (45,25)
BEG: (35, 25 Rus Swings)
40:00 Cap

Sunday

Strength
EMOM 12:
Minute 1: 10 Front Rack Reverse Lunges (135, 95)
Minute 2: 1 TGU each arm
Minute 3: 10 BB Rows (135, 95)

Conditioning
AMRAP 17:
30 Double Unders
15 Abmat Sit-ups
10 Front Squats (115, 75)
5 Push Press (115, 75)

ADV: (95, 65)
INT: (75, 55) (40s of DU attempts)
BEG: (65, 35) (60 Singles)


Weekly WOD Snapshot 4/24 - 4/30

Dennis Bairos - Monday, April 24, 2017

Monday

Strength
Zercher Box Squat: 1RM. Rest 2:00
– Take 6-8 sets and build to a 1RM.

Conditioning
Ascending Reps in 9:00 of:
1 Power Clean (135, 95)
1 Hang Squat Cleans
1 Thruster
2 Power Clean
2 Hang Squat Cleans
2 Thrusters
3 Power Cleans
3 Hang Squat Clean
3 Thrusters

ADV: (115, 75)
INT: (95, 65)
BEG: (75, 55)
Score = Total Reps
Beginner Metcon:
AMRAP 9:
9 Deadlifts (135, 95)
9 Goblet Squats (45, 25)
9 Squat Thrusts


Tuesday

Conditioning
For time:
Row 50 Calories (Bike Option)
21 Burpee Box Jumps (24, 20)
Row 50 Calories
15 Burpee Box Jumps
Row 50 Calories
9 Burpee Box Jumps
*20:00 Time Cap

ADV: (20, 15)
INT: (Burpees)


Wednesday

Conditioning
“Bull” with a partner:
2 RFT:
200 Double Unders
50 Overhead Squats (135, 95)
50 Pull-ups
Run 1 Mile
*One person works. Split as needed.

ADV: (115, 75)
INT: (100 Double Under Attempts) (95, 65) (Band Assisted Pull-ups)
BEG: (Single Unders) (95, 65 Front Squats) (Ring Rows)

Thursday

Skill
Power Snatch Skill Work:
Spend 15:00 Work performing sets of 3 working up to a moderate weight. Rest 90s-2:00 between sets

Conditioning
1 Round for max distance with a partner:
6:00 Max Distance Running
6:00 Max Distance Bike
6:00 Max Distance Rowing

Alternate Option:
AMRAP 20 w. a partner:
20 SDHP (53, 35)
20 Burpees
20 Goblet Squats (53, 35)
600 meter Row

Friday

Strength

1) Wide Stance Box Squat: 8 x 3 @50-60%, every 60s.
2) Deadlift, Touch n Go: 4 x 4. Rest 90s

Conditioning 
“Dead Ball”
5 RFT:
10 Deadlifts (185, 125)
20 Wallballs (20, 14)
Rest 2:00

Rx+:(225, 155)
ADV: (185, 125)
INT: (155, 105) (14, 10)
BEG: (135, 95) (10, 8)
Score = total time
20:00 Cap

Saturday

Partner Conditioning
AMRAP 33 w. a partner:
20 Hang Power Cleans (135, 95)
400 Meter Run
20 Bar Facing Burpees
400 Meter Run
20 T2B

ADV: (115,75)
INT: (95, 65) (Knee Lifts)
BEG: (65, 35) (Sit-ups) (Burpees)

Sunday

Strength 
1) Paused Back Squat: 5 x 3 (1 ct pause). Add weight each set. Rest 2:00
2) Power Snatch: 5 x 3. Rest 90s.

Conditioning
AMRAP 17:
5 Power Snatches (115, 75)
10 Push-ups
15 Air Squats
30 Calorie Row

ADV: (95, 65)
INT: (75, 55)
BEG: (65, 35)



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