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W.O.D.

Tuesday – September 16

 

Part 1:

4 Rounds

Sprint 100 M

Walk 100 M

*No rest between rounds

Part 2:

Every 4 Minutes for 16 Minutes (4 sets)

10 Burpees to a target

12 Toes to Bar

14 KB Swings (53/35)

25 Double Unders

*Record fastest and slowest rounds

 

 

Monday – September 15

Bison Benchmark #4

15 Minutes to find:

2 Rep Max Back Squat

3 Minute transition

12 Minutes to find:

1 Rep Max Clean

3 Minute Transition

7 Minutes to find:

3 Rep Max Strict Press

 

  • A quick note about today’s benchmark.  We are going to put a lot of attention towards strength over the next 7-8 weeks.  No, we aren’t trying to get you “bigger”.  And no, we aren’t getting away from the metcons.  But today, we measure some really important lifts that we want to improve on as a gym,  We’re excited to show you how simply being a stronger crossfit athlete can bring you closer to your fitness goals no matter what they may be.  
  • One more thing….if you cannot make it in for the Benchmark, we will allow you to get it done Wednesday September 17 at 7:15 PM or 8:15 PM.

 

Saturday – September 13

In teams of 2:

2 Minute Stations for max reps (1 Person working/1 Person Resting)

Box Jumps (24/20)

Sit Ups

Push Ups

Box Jumps (24/20)

5 Minute Rest

In teams of 2: 

Timekeeper – Run 200 M 

50 Front squats (135/85)

50 Shoulder to Overhead (115/75)

50 Thrusters (95/55)

One person completes as many barbell movements as possible while the other runs a hard 200 M.  The barbell sets start and end when the partner reaches the door.

 

Friday – September 12

 

75 Double Unders

THEN

4 Rounds

15 Sumo Deadlift High Pull (95/65)

10 KB Swings (53/35)

5 Handstand Push Ups

THEN

75 Double Unders

 

Thursday – September 11

 

15-12-9

Hang Power Cleans (135/95)

Pull Ups

Weighted Sit Ups (25/15)

2 Minute Rest

12-9-6

Hang Power Cleans (135/95)

Pull Ups

Weighted Sit Ups (25/15)

2 Minute Rest

9-6-3

Hang Power Cleans (135/95)

Pull Ups

Weighted Sit Ups (25/15)

 

Wednesday – September 10

Part 1:

10 Sets

1 Push Jerk

1 Split Jerk

*Work up to a heavy-ish set, not a max

*Focus is form and speed under the bar

*Try to perform the movements consecutively without re-racking bar

Part 2:

“Karen”

150 Wall Balls (20/14)

*Coach Dave’s least favorite workout.  Ever.  Of all time.

 

Monday – September 8

 

Part 1:

10 Minutes to build up to heaviest Snatch Balance

*Athlete can opt for a Rack Jerk if the mobility is not there

Part 2:

Every 5 Minutes for 20 Minutes (4 sets)

Row 250 M

10 Hang Power Snatch (95/65)

40 Double Unders

*Athletes will record their fastest and slowest sets

Saturday – September 6

 

In teams of 2 (1 person working/1 person resting)

Run 400 M with med ball (20/14)

*Partners will run together, 1 ball per team

60 Hang Power Cleans (135/95)

Run 400 M with med ball 

80 KB Swings (53/35)

Run 400 M with med ball

100 Push Press-Wall Balls (20/14)

Run 200 M with med ball

120 Burpees to a target

Run 200 M with med ball

140 Partner sit ups

 

 

 

 

Friday – September 5

Part 1:

3-2-1-3-2-1

Back Squat

*1-2 Minutes between sets

Part 2:

Running clock up to 15 minutes:

From 0-7

100 Wall Balls

*The sooner you finish, the longer rest you get

From 7-9

Max Reps Shoulder to Overhead (135/95)

*Bar starts on ground

From 9-10

Rest

From 10-15 

Max Plank Hold

*10 Burpees every time you break