WODs

Sunday March 29, 2020


CROSSFIT
5 Rounds:
800 meter run
12 Over the Bar burpees
8 Squat Cleans 135/95
1 Rope Climb

Saturday March 28, 2020


HOME WOD
“SeaWorld”
On the 5:00 x 6 Rounds:
10 Alternating Single DB Power CJ
400m Run
100m Single DB Farmer Carry
Each Round for Time


“SeaWorld” (No Equipment Version)
On the 5:00 x 6 Rounds:
Wearing Pack:
15 Push-ups
15 Meter Walking Lunge
400 Meter Run


Videos:
Alternating Single Dumbbell Power Clean and Jerk: https://youtu.be/QWqNunZUUzg

Friday March 27, 2020


HOME WOD
“Deck of Cards”
Spades: Goblet Squats
Clubs: Burpees
Diamonds: Sit-ups
Hearts: Single Arm Dumbbell Snatches


“Deck of Cards” (No Equipment Version)
Spades: Odd-Object Zercher Squats
Clubs: Burpees
Diamonds: Sit-ups
Hearts: Odd-Object to Shoulder


Videos:
Zercher Squats: https://youtu.be/42UBogWGQGo
Odd Object to Shoulder: https://youtu.be/XFG7MQU1uS0

Thursday March 26, 2020


HOME WOD
“Cindu”
AMRAP 20:
5 Strict Pull-ups
10 Push-ups
15 Air Squats
30 Double Unders


“Cindu” (No Equipment Version)
AMRAP 20 Minutes:
15 Odd-Object Rows
15 Pushups
15 Air Squat Hops (over odd-object)


Videos:
Odd-Object Rows: https://youtu.be/5bTX5qKWtEA

ENDURANCE
Tuesday 3/26 Workout: “Uphill Strength Training”
5 Rounds:
10 chair step ups each leg
10 lunges each leg
10 jumping split squats
10 jumping squats
10 toes to sky or toes to kettlebell
10 mountain climbers each leg
rest 1 minute
Then…
Once you have completed the five rounds:
1 mile run or 2k row or 100 cal bike for time.
POST Time on the Evolved Endurance Page

Wednesday March 25, 2020


CROSSFIT
“Dirty 30”
For Time:
30 Box Jumps (24/20)
30 Chest to Bar Pull-ups
30 Kettlebell Swings (53/35)
30 Front Squats (115/85)
30 Toes to Bar
30 Push Press (115/85)
30 Deadlifts (115/85)
30 Wallballs (20/14)
30 Burpees
30 Double Unders


HOME WOD
Home Workout: “Three-Peat”
3 Rounds For Time:
200 Meter Run
20 Single Arm Hang Dumbbell Snatches
200 Meter Run
20 Single Arm Dumbbell Power Cleans
200 Meter Run
20 Single Arm Dumbbell Thrusters
*On all dumbbell movements, alternate hands every 5 repetitions


Home Workout: “Three-Peat” (No Equipment Version)
3 Rounds For Time:
200 Meter Run
20 Odd-Object to Overhead
200 Meter Run
20 Odd-Object Step-Ups
200 Meter Run
20 Odd-Object Thrusters


Tuesday March 24, 2020


CROSSFIT
“TripAdvisor”
AMRAP 5:
Buy-In: 800m Run (sub 45/30 Calorie Assault Bike)
Into Max Rounds
9 Power Cleans (95/65)
21 Double Unders
Rest 5 Minutes
AMRAP 5:
Buy-In: 400m Run (sub 30/20 Calorie Assault Bike)
Into Max Rounds:
6 Power Cleans (135/95)
21 Double Unders
Rest 5 Minutes
AMRAP 5:
Buy-In: 200m Run (sub 15/10 Calorie Assault Bike)
Into Max Rounds:
3 Power Cleans (165/115)
21 Double Unders


ENDURANCE
Stones and Sleds
10 30 meter stone carries
12 50 meter sled sprints (Push/Pull) 70/45

HOME WOD
“Gravity”
5 Rounds For Time:
80 Double Unders
40 Sit-ups
20 Push-ups
10 Reverse Burpees


“Gravity” (No Equipment Version)
5 Rounds For Time:
60 “Dot Hops”
40 Sit-ups
20 Push-ups
10 Reverse Burpees


Dot Hops Video: https://youtu.be/mvTkmqg3oWQ
Reverse Burpees Video: https://youtu.be/WCEuVr-n_OY

Monday March 23, 2020


CROSSFIT
Back Squat
Build to a Heavy Set of 5


“Simple Plan”
3 Rounds For Time:
50 Air Squats
35 Push-ups
25/18 Calorie Row


HOME WOD
“Cairo”
Ascending Ladder for 15:00:
2 Strict Pull-Ups
2 Single Arm Dumbbell Squat Cleans
2 Dumbbell Facing Burpees
4 Strict Pull-Ups
4 Single Arm Dumbbell Squat Cleans
4 Dumbbell Facing Burpees
*Continue adding 2 reps to each movements
*Athlete’s choice on when to alternate hands on the single arm cleans.


“Cairo” (No Equipment Version):
Ascending Ladder for 15:00:
2 Odd-Object to Shoulder
2 Odd-Object Goblet Squats
2 Odd-Object Facing Burpees
4 Odd-Object to Shoulder
4 Odd-Object Goblet Squats
4 Odd- Object Facing Burpees
*Continue to add 2 reps to each movement


Sunday March 22, 2020


ENDURANCE
1600 meter run
50 Wall Balls
30 Dubs
1200 meter run
40 Wall Balls
30 Dubs
800 meter run
30 Wall Balls
30 Dubs
600 meter run
20 Wall Balls
30 Dubs
400 meter run
10 Wall Balls
30 Dubs


HOME WOD
“32-Pack”
Tabata:
Single Arm Plank
Glute Bridges
Single Arm Plank
Flutter Kicks


Saturday March 21, 2020


HOME WOD
Garage Fight
3 Rounds of 1:00 Minute at Each:
Dumbbell Goblet Thrusters
Single Dumbbell Power Cleans
Hops over the Dumbbell
Single Arm Push Presses
Burpees
Rest 1 min


“Garage Fight” (No Equipment Version)
3 Rounds of 1:00 Minute at Each:
Backpack Thrusters
Backpack Cleans
Hops over Backpack
Backpack Reverse Lunges
Burpees
Rest 1 min


Friday March 20, 2020


CROSSFIT
“Wingdings”
AMRAP 16:
12 Dumbbell Hang Clean and Jerks (50/35)
21 AbMat Sit-ups
42 Double Unders
Scoring: Rounds + Reps


HOME WOD
Palace
“Palace”
AMRAP 6:
2 Single DB Reverse Lunges, 20 Double-Unders
4 Single DB Reverse Lunges, 20 Double-Unders
6 Single DB Reverse Lunges, 20 Double-Unders
Add (2) reverse lunges per round
Rest 2:00
AMRAP 6:
2 Single DB Power Snatches, 20 Double-Unders
4 Single DB Power Snatches, 20 Double-Unders
6 Single DB Power Snatches, 20 Double-Unders
Add (2) power snatches per round


200318
“Palace” (No Equipment Version)
AMRAP 6:
2 Odd-Object Reverse Lunges, *
4 Odd-Object Reverse Lunges, *
6 Odd-Object Reverse Lunges, *
Add (2) reverse lunges per round
*20 Lateral Hops Over Odd-Object after each round
Rest 2:00
AMRAP 6:
2 Odd-Object Ground to Overhead, **
4 Odd-Object GTO, **
6 Odd-Object GTO, **
Add (2) Odd-Object GTO per round
**20 Lateral Hops Over Odd-Object after each round
Creating an odd object: https://youtu.be/babynjrLqbg