so much shit to do

WOD: Monday, 8 September 2014

Warm Up:

Foam Rolling & Basic 4 Stretching

before class


Dynamic Warmup

Top of the Head Drill – Knee Grab

Top of the Head Drill – Froggie

Top of the Head Drill – March

Toe Grab

Elephant Walk (Hands and Heels)

Mountain Climber Walk

Lunge Complex (Forward-Lateral-Backward)


Weekly Special:

2 min Deep Squat Sit (hold on to sth if you have to)

1 set hang from bar or rings, start active and switch to passive hang when you get tired (max time: 2 minutes, hands shoulder wide)



Seal Roll – Bridge – V-Up Complex (10 reps)



5 x 3 Double Leg Hops (single response hops)

(p.134 Radcliffe: Functional Training for Athletes)

alternatively 5 x 3 Knee Tuck Jump, 5 x 3 Squat Jump or 8 x 1 Pogo Jump


2 x 5 Wall Push Up

(p. 149)


2 x 5 Kneeling Chest Pass

(p. 151)



Butt to Wall Press

Butt to Wall Press & Twist

Butt to Wall Press & Split

(each 3-5 times)


Acceleration Wall Pushes (2×8)

A-Walk w/Rubber Band (20m)

A-Skip (20m)




4 rounds of Suicide Sprints

5m and back

10m (from the other end)

5m and back




CrossFit Disco

For time


Power Clean @ 75%/65% BW

Pull Ups


Scale 1:

Power Clean @ 65/55% BW

Pull Ups


Scale 2:

Hang Power Clean @ 40/30% BW

Ring Rows


Post your time and % of BW used for the Power Cleans.


Coaches Note:



Pogo Jump: those are single reps. Make sure that there is a complete reset to a perfect starting position between each jump.

Squat Jump: Start from a lower position (max. 90 degree knee angle), land and pause 1 second. Without resetting jump again. If you need to reset, go back to Pogo Jumps until your landing becomes good enough to do the  next jump without resetting. If its your first time doing Squat Jumps, do them with your hands behind your head.

Wall Push Ups: Make sure you push back immediately on contact with the wall…its plyometrics…contact time should be less than 0.1 sec (or at least you should be working on that)

Knee Tuck Jump: make sure you open the hip up all the way before pulling your knees up. Start with Single Jumps and progress to multiple Jumps with 1 sec pause in between



Athletes can use whatever percentage of BW they think they can handle, the scaling options are just that….options.
and think about scaling to a lower box.



0600 – WOD

0915 – WOD

1700 – WOD

1830 – WOD

1830 – Weightlifting Club

1530 – 1930 Open Gym

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