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The strong will survive

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CrossFit Algiers, WBBC NOLA – CrossFit

Metcon

Metcon (Time)

Barbell weighted lunges, 20 steps

20 pull ups

20 dips

20 wall walks

20 hang power cleans (use same weight as lunges)

20 box jumps, 24 inch

20 handstand pushups

20 front squats (use same weight as cleans)

Metcon (Time)

Barbell weighted lunges, 20 steps

20 pull ups

20 dips

20 wall walks

20 hang power cleans (use same weight as lunges)

20 box jumps, 24 inch

20 handstand pushups

20 front squats (use same weight as cleans)

Foundations MWF Session D

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CrossFit Algiers, WBBC NOLA – Foundations M/W/F

Warm-up

Intro to Jump ropes in warm up/ 5:00 Jumprope practice

Hip Mobility Drill #1 Intro to GHD

Intro to pull up variations/scaling options

Intro to Kettlebell swing

Metcon

Metcon (Time)

Bootstrap Helen

3 Rounds for Time

400m run

21 kettlebell swings

12 Jumping pullups or other pullup variation

I love chippers!!

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CrossFit Algiers – CrossFit

Metcon (Time)

I love chippers

Metcon

Grab a partner for this WOD and split the reps how you want, but only one person working at a time.

400m run (each partner runs 200m)

100 goblet squats (53/35#)

90 sit-ups

80 lunges

70 kb swings (53/35#)

60 push-ups

50 partner wall balls (20/14#)

40 shoulder press (75/55#)

30 box jumps/step-ups (24/20)

20 med ball cleans (20/14#)

10 wall walks

400m run (each partner runs 200m)

Foundations MWF Session C

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CrossFit Algiers, WBBC NOLA – Foundations M/W/F

Warm-up

400m Run/Row

Hip capsule mob/post hamstring stretch

Review Goblet Squat and complete 10 w/kettlebell

Introduce GHD

1 minute burpee test

Skill instruction

Deadlift

Metcon

Foundations Session C (AMRAP – Reps)

15:00 Each Minute on the Minute (EMOM)

1 deadlift at 85% of 3rd set weight

5 ring rows

5 goblet squats
Count 1 point for each Round completed in the minute time-frame. For example, if all exercises are completed each minute, the score will be 15.

Cool down

Foam roll and back stretches

Up

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CrossFit Algiers, WBBC NOLA – CrossFit

Metcon

Metcon (AMRAP – Rounds and Reps)

Complete as many rounds and reps as possible in 7 minutes of:

50 single unders

5 burpee pull ups

Jump to a bar at least 6 inches beyond your reach.

Rx Plus:

25 double unders

5 burpee bar muscle ups