WODIWEEN


CrossFit Altius – CrossFit

We can and will scale any movement so sign up and come have a good time! Bring the whole family!!

Metcon (Time)

Team WOD: “World War Z”

In teams of 2 on a running clock:

All exercises in both WODS are done with one partner working at a time, while the other rests, until they get each task accomplished. Each Team will start with the Zombie WOD. Once completed the team will rest 5 minutes and then complete the Defender WOD.

Zombies:

• “Walk Like the Dead”: 30 wall walks

• “Grave Bursters” : 60 burpees

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

• “Blood on the Bar” : 60 Pull ups

Defenders:

• “Haul Off the Dead” : 200 M Partner Carry (Switch off as needed)

• “Suppressing Fire” : 200 Double Unders

• “Jump High or Die” : 60 Box Jumps (24/20″)

• “Skull Crushers” : 60 Deadlifts (185/135 lbs)

*scale for double unders will be 400 singles

10/31/14


CrossFit Altius – CrossFit

(No Measure)

Row 400m start easy finish hard

2rds

M2M high knees

M2M butt kicks

M2M broad jumps

Metcon (Time)

“Schlitz”

4 RFT:

400m Run

4 Muscle Ups

40 Double Unders

*scale with 4 chest to bars and 4 ring dips

*scale 120 singles for DU

Back Squat (7×3 across)

10/30/14


CrossFit Altius – CrossFit

(No Measure)

300m row – easy

15 GHD’s

30-45 sec Banded hip flexor stretch

30-45 sec couch stretch

Shoulder Press (4×5, climbing)

Metcon (No Measure)

5rds – for FORM and ACCURACY

Close grip barbell row x 12

Bench press x 10

KB single arm shoulder press x 10 each

60 sec plank hold

10/29/14


CrossFit Altius – CrossFit

(No Measure)

2rds

Air squat x 12

Hip swing x 10 each leg

Sampson stretch x 30 sec each

Back Squat (8×4, across (75%))

Metcon (5 Rounds for reps)

With a running clock, Teams of two complete as much work as possible at each station (1 athlete works at a time:):

4 min of Farmer’s Carry, 55/35 KB’s for max distance

4 min of Sled Drag (women empty sled, men sled + 15# plates)

4 min Power Cleans (135/95)

4 min Airdyne for Cals

4 min of Med Ball cleans (clean and toss ball over shoulder, turn and repeat) 40/30 med ball

REPS for each round = Meters, Cals or actual repetitions

10/28/14


Main – CrossFit

(No Measure)

Warmup:

2rds

Walking lunge x 20 (10 per leg)

PVC pass thru x 10

PVC shoulder press x 10

Banded hip flexor stretch x 30 sec

Metcon (Time)

For time:

1,000 Meter Row

40 Pull-Ups

30 Thrusters (95/65)

20 Lateral Barbell Burpees

10/27/14


Main – CrossFit

(No Measure)

Warm up:

3rds

10 squats

5 ring rows

High Knees M2M

Conditioning:

EMOM: 6 min

5 burpee box jumps (24/20)

**work on speed from the burpee directly into the box jump

Metcon (AMRAP – Rounds and Reps)

AMRAP 8

3-6-9-12… of:

Power Cleans, 135/95

Calorie Row

Continue pattern, adding 3 reps each round, until time is called.

Score is rounds completed, plus repetitions.

10/25/14


Main – CrossFit

Deadlift (10-8-6-4-2 Ascending weight. Quick reset/TnG )

Metcon (Time)

Teams of 2 complete:

(1 athlete works at a time):

35-25-15 of:

Power Snatches, 95/65

Box Jump Overs, 24/20

Immediately followed by:

35-25-15 of:

Goblet Squats, 53/35

Abmats

Immediately followed by:

35-25-15 of:

Wall Balls, 20/14

Burpees

10/24/14


Main – CrossFit

Warm-up (No Measure)

3rds

ABMATs x 10

Airsquat x 8

Sampson stretch x 30 sec

Front Squat (EMOM 8 min: 3 reps each min, you pick the weight)

Metcon (Time)

For time:

10-8-6-4-2 Clean and Jerk, 135/95

2 rounds of “Cindy” after every set

Cindy = 5 pull ups, 10 push ups, 15 airsquats

***TIME CAP = 20 MIN*** – choose your weight wisely!

10/23/14


Main – CrossFit

(No Measure)

Foam roll/stretch – 7 min

then:

4rds

Plank hold 60 sec, rest 60 sec

Metcon (Time)

“Fran”

21-15-9

Thrusters 95/65

Pull ups

10/22/14


Main – CrossFit

(No Measure)

2rds

Sampson stretch x 30 sec each

Hip swing x 10 each

PVC overhead lunge x 12 (total)

Front Squat (5×4, 75%)

Metcon (Time)

For Time:

15 KBS (70/55)

200m run

15 box jump overs (24/20)

200m

10 KBS

400m

10 box jump overs

400m

5 KBS

800m

5 box jumps overs