WOD

Monday, October 30

CrossFit Warpath – CrossFit

*Start banded warm up while coach explains workout*

Warm-up

Warm-Up A (No Measure)

Run 200 meters

*Banded Shoulder Warmup

10 Pass Throughs with PVC

Scoops

Lunges

Butt Kicks/High Knees

5 Hip Openers/Squat

Leg Swings

Inch Worms/Scorpions

Mobility

Hip strectch on wall for 2 minutes

Weightlifting

Back Squat (5@ 40% 5@ 50% 5@55% 5@ 65% 5@75% 5+@85%)

Work off of 90%

Metcon

Karen (Time)

For Time:
150 Wall-Ball Shots, 20# / 14#


CFT103017

CrossFit Warpath – CrossFit Teens

Warm-up

Warm-Up A (No Measure)

Run 200 meters

*Banded Shoulder Warmup

10 Pass Throughs with PVC

Scoops

Lunges

Butt Kicks/High Knees

5 Hip Openers/Squat

Leg Swings

Inch Worms/Scorpions

Weightlifting

Snatch (15 min EMOM)

1 rep every minute @ 80%

Metcon

Metcon (Time)

21-15-9

Deadlift (95/75)(75/55) (55/35)

Bar over burpee / burpee


Halloween Wod: Zombies vs. Defenders

CrossFit Warpath – CrossFit

Warm-up

Warm-up (No Measure)

“thriller”

Metcon

Metcon (Time)

Create teams of 4. Half of the team does the Zombie WOD, the other half does the Defender WOD, then they switch. At the conclusion, all 4 team members should have done both WODS. Both WODS are done for time, and then added together. Shortest time wins. All exercises in both WODS are done with one partner working as long as they can, while the other rests, in succession, until they get each task accomplished.

ZOMBIES

“Walk Like the Dead”: 30 wall walks (2 hspu=1wall walk)

“Grave Bursters” : 60 burpees

“Brain Toss” : 60 Wall Ball (20/14 lbs)

“Headless horsemen”: 1200m weighted run (switch off weight every 100 m)

DEFENDERS

“Haul off the dead”: 200m partner carry (switch off)

Suppressing Fire: 200 Double unders (400 sinlges)

Jump High or Die: 100 box jumps

Skull Crushers: 30 Tire Flips

15 minute time cap for first wod, then 3 minute rest, switch to second wod(those who started with zombies move to defenders, vice versa).


Friday October 27 2017

CrossFit Warpath – CrossFit

Warm-up

Warm-Up A (No Measure)

Run 200 meters

*Banded Shoulder Warmup

10 Pass Throughs with PVC

Scoops

Lunges

Butt Kicks/High Knees

5 Hip Openers/Squat

Leg Swings

Inch Worms/Scorpions

Weightlifting

Deadlift (10-8-5-5-3-1+)(%40-50-65-75-85-95)

Off %90

Metcon

Metcon (Time)

4 rd for time

-25 dubs (unbroken)(50singles)

-20 wall balls (11’/10’)(20/14)(14/10)

-15 kb swings (70/55)(55/35)(35/20)

-10 t2b (unbroken)(knee raises)

-5 squat snatches (%75)
20min cap

Each rep not completed is a sec. added


CFT102717

CrossFit Warpath – CrossFit Teens

Warm-up

Warm-Up A (No Measure)

Run 200 meters

*Banded Shoulder Warmup

10 Pass Throughs with PVC

Scoops

Lunges

Butt Kicks/High Knees

5 Hip Openers/Squat

Leg Swings

Inch Worms/Scorpions

Weightlifting

Clean and Jerk (15 min EMOM)

1 rep every minute@ 75%

Metcon

Metcon (Time)

12-9-6

cal row

hang snatch (55/45)(45/35)

then into

12-9-6

cal bike

hang clean


Thursday October 26 2017

CrossFit Warpath – CrossFit

Warm-up

Warm-Up C (No Measure)

2 Rounds

200 meter run

*Banded Shoulder Warmup

10 Pass-Throughs with PVC

25 Double Unders/Single Unders

5 HSPU or Pushups

5 Lunges each Leg

20 Second hold in Duck Squat

Weightlifting

2 fs + jerk (15-20 min work heavy)

From the rig 2 front squats + 1 jerk of any style unless specified
Split jerk

Metcon

Metcon (AMRAP – Rounds and Reps)

15min AMRAP

-200m run

-15 s2o (135/95)(95/65)(75/55)

-10 burpees