WOD 3.30.19

Warrior’s Path CrossFit – CrossFit

RX: Filthy Fifty (Time)

For Time:
50 Box jumps, 24″
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
50 steps Walking Lunge
50 Knees to elbows
50 Push press, 45#
50 Back extensions
50 Wall ball shots, 20#
50 Burpees
50 Double unders

GPP: Dirty Thirty (Time) (Time)

For time:

30 box jumps/step ups

30 jumping pull-ups

30 kettlebell swings

30 walking-lunge steps

30 hanging leg raises

30 push presses

30 Ab mat sit ups

30 wall-balls

30 burpees

30 single-unders

WOD 3.29.19

Warrior’s Path CrossFit – CrossFit

Metcon (Time)

For Time:

Row 500 meters

21 thrusters

Row 1,000 meters

15 thrusters

Row 500 meters

9 thrusters

RX 135/95

Scaled 95/65

GPP 65/45

Turkish Get Up

Take 10 Min to find a heavy 1 TGU on both left and right sides

Rowing, Love It Or Hate It?

One link is a basic CrossFit overview of “how to” row, it breaks down the mechanics and body positioning.

The other link is called “The Exact Correlation Between Height, Weight, and Rowing Performance”.

You might find these interesting and perhaps you will find a little more love in your heart for the Concept 2 Rowing Machine.   

Did you know… ? 

  • “A female’s weight accounts for 30%-43% of the performance variance in rowing.” @fitness.analytics
  • This equates roughly to a 6 pound increase = 1% further row.
  • It is true that taller people typically weigh more, but in this (Wodapalooza Event 6)  workout the more important factor was weight.

https://www.crossfit.com/essentials/rowing

WOD 3.28.19

Warrior’s Path CrossFit – CrossFit

Metcon (AMRAP – Rounds and Reps)

AMRAP 16 Min

25 toes-to-bars

50 double-unders

15 squat cleans

RX 135/85

Scaled 75/55

WOD 3.27.19

Warrior’s Path CrossFit – CrossFit

P1: 3 Position Power Snatch

3-Position Power Snatch

5 Sets:

Set #1 – 50% of estimated 1RM Power Snatch

Set #2 – 60%

Set #3 – 65%

Set #4 – 70%

Set #5 – 72-75%

P2: Metcon (AMRAP – Reps)

Every Minute On the Minute for 12 Min

Alternate Btw

Min 1 – 7 Box Jumps (24/20)

Min 2 – 5 Power Snatches

@ 50 – 60 % of 1 RM

WOD 3.26.19

Warrior’s Path CrossFit – CrossFit

“Face Off” * (5 Rounds for time)

Every 4:00 x 5 Rounds:

9 Deadlifts (225/155)

12 Burpee Over Bar

15/12 Calorie Assault Bike
CompTrain

“Face Off” =

Bar Facing Burpees-

modified to BOB for space

WOD 3.25.19

Warrior’s Path CrossFit – CrossFit

Metcon (3 Rounds for weight)

Minutes 0:00-7:00

Pause Overhead Squat (3s in bottom) Build to a Heavy Single

Minutes 7:00-12:00

Pause Snatch Balance (3s in bottom) Build to a Heavy Single

Minutes 12:00-20:00

Hang Squat Snatch Build to a Heavy Single

WOD 3.23.19

Warrior’s Path CrossFit – CrossFit

Metcon (Time)

5 Rounds:

50 Double-Unders

15 Wall Balls 20/14

Run 100 Meters

WOD 3.21.19

Warrior’s Path CrossFit – CrossFit

Metcon (3 Rounds for reps)

Complete 3 Rounds :

1 Min Max Calorie Row

Rest 30 Sec

1 Min Max Burpee Over The Rower

Rest 30 Sec

1 Min Max Rep Wall Walks

Rest 3 Minutes Between Rounds