Monthly Archives: June, 2016

6.30.2016

June 30th, 2016 Posted by WOD No Comment yet

CrossFit Citadel – CrossFit

Warm-up

Classic (No Measure)

Row 350 Meters

15 Sit-Ups

15 Push-Ups

15 Ring Rows

25 PVC Pass-Throughs

Metcon

Metcon (Time)

Rx

Every 8 minutes, for 32 minutes (4 sets) of:

Run 800 Meters*

21 Russian Kettlebell Swings (blue/purple)

12 Pull-Ups

Scale

Every 8 minutes, for 32 minutes (4 sets) of:

Run 800 Meters*

21 Russian Kettlebell Swings (purple/yellow)

12 Banded Pull-Ups or Ring Rows

Rx+

Every 8 minutes, for 32 minutes (4 sets) of:

Run 800 Meters*

21 Russian Kettlebell Swings (black/blue)

12 Chest-to-Bar Pull-Ups

Note times for each set, and add them for total working time. *Row 1000 Meters if you cannot run.

Optional Core Work

Metcon (No Measure)

Rx

3 Rounds for Quality:

Glute-Ham Sit-ups x 15 reps

Hawaiian Squats x 6-8 per leg

Scale

3 Rounds for Quality:

Tuck-Crunch or Sit-up x 15 reps

Hawaiian Squats x 6-8 per leg

6.29.2016

June 29th, 2016 Posted by WOD No Comment yet

CrossFit Citadel – CrossFit

Warm-up

Pull/Push Prep (No Measure)

Row 350 Meters

20 Band Pull-aparts (palms up)

20 Band Pull-aparts (palms down)

20 Push-ups

Lacrosse Ball on back and shoulders x 2-3 minutes

Metcon

Metcon (No Measure)

Rx

Every 90 seconds, for 30 minutes (5 sets of each station):

Station 1 – 10 Burpee Box Jump-Overs (24″/20″)

Station 2 – 10 Hang Power Cleans (115/75 lbs)

Station 3 – 10 Handstand Push-Ups

Station 4 – 10 Overhead Reverse Lunges (115/75 lbs)

Scale

Every 90 seconds, for 30 minutes (5 sets of each station):

Station 1 – Bulgarian Split Squat with DBs x 6 reps each leg @ 3111

Station 2 – Handstand Push-Ups or L-Seated DB Press x 10-12 reps @ 2111

Station 3 – Supine Ring Row x 10-12 reps @ 2111

Station 4 – Reverse Snow Angels x 15-20 reps (slow and controlled)

Rx+

Every 90 seconds, for 30 minutes (5 sets of each station):

Station 1 – 10 Burpee Box Jump-Overs (24″/20″)

Station 2 – 10 Hang Power Cleans (135/95 lbs)

Station 3 – 10 Strict Handstand Push-Ups

Station 4 – 10 Overhead Reverse Lunges (135/95 lbs)
Record scale of the WOD you finished with.

ROMWOD (No Measure)

Complete today’s ROMWOD

6.28.2016

June 28th, 2016 Posted by WOD No Comment yet

CrossFit Citadel – CrossFit

Have fun with your training- enjoy the process and use your hard earned fitness. If you do this, the rest will work itself out.

Warm-up

Track and Field (No Measure)

Row 350 Meters

Foam Roll Upper Back x 60 secs

Hindu Push-Ups x 8 reps

Shoulder Bridges x 8 reps/side

Lunge and Reach x 6 reps/side

Frankensteins x 8 reps/leg

Partner Band Resisted Sprints x 30 Feet x 2/ea

Weightlifting

Rx(+): Power Clean + Split Jerk

Every 2 minutes, for 24 minutes (12 sets): Build over the course of the 12 sets to today’s heavy.

Scale: Four sets of: (Score the weight used for the Good Mornings)

Good Mornings x 6 reps @ 3011

Rest 30 seconds

Supine Hamstring Curls with Medicine Ball x 20 reps @ 11X0

Rest 30 seconds

Banded Hip Bridges x 25 reps

Rest 30 seconds

Metcon

Metcon (Time)

Rx

Every 5 minutes, for 15 minutes (3 sets):

15 Pull-Ups

30 Push-Ups

45 Air Squats

Scale

Every 5 minutes, for 15 minutes (3 sets):

7 Banded Pull-Ups or Ring Rows

21 Push-Ups (box/wall if needed)

42 Air Squats

Rx+

Every 5 minutes, for 15 minutes (3 sets):

15 Strict Pull-Ups

30 Hand-release Push-Ups

45 Air Squats

Complete each set as quickly as possible, rest for the time remaining (if any). Add working times for each set together for score.

ROMWOD (No Measure)

Complete today’s ROMWOD

6.27.2016

June 27th, 2016 Posted by WOD No Comment yet

CrossFit Citadel – CrossFit

Warm-up

Classic (No Measure)

Row 350 Meters

15 Sit-Ups

15 Push-Ups

15 Ring Rows

25 PVC Pass-Throughs

Gymnastics

Rx(+): Metcon (No Measure)

Every 2 minutes, for 18 minutes:

Minutes 1-2, 7-8 & 13-14: Muscle-Ups with a Pause at Receiving and Pause at Full Extension x 2-5 reps

Minutes 3-4, 9-10 & 15-16: Handstand Walk x 10 meters (use partner assist or Handstand Wall Runs if you don’t have handstand walks yet)

Minutes 5-6, 11-12 & 17-18: 45-60 seconds of Tuck-Sit

Scale: Metcon (No Measure)

Every 2 minutes, for 18 minutes:

Minutes 1-2, 7-8 & 13-14: Low Ring Muscle Up Progression + Dip Catch & Extension x 3-4 reps) or False Grip Supine Ring Rows x 12-15 reps

Minutes 3-4, 9-10 & 15-16: Partner Low 5 Push-ups (Pause at the top of the push-up and use one hand to give the other a friendly hand slap) x 45-60 seconds

Minutes 5-6, 11-12 & 17-18:

45-60 seconds of Tuck-Sit or Holoow Body Hold

Metcon

Metcon (Time)

Rx

In teams of two, as quickly as possible, every 3 minutes, for 15 minutes (5 sets):

Row 250 Meters

10 Burpee Box Jump-Overs (24″/20″)

Scale

In teams of two, as quickly as possible, every 3 minutes, for 15 minutes (5 sets):

Row 250 Meters

5-8 Burpee Box Jump/step-Overs (24″/20″)

Rx+

In teams of two, as quickly as possible, every 3 minutes, for 15 minutes (5 sets):

Row 250 Meters

10 Burpee Box Jump-Overs (30″/24″)

Note: As soon as the rower is available, the next person may start rowing. Goal is for both partners to finish their set as quickly as possible. When second partner finishes, record the time remaining on the clock. Add total working time from all 5 sets for final score.

Optional Core Work

Metcon (No Measure)

50 Partner MedBall Sit-up Throws (8#)

Boot Camp Day 4

June 27th, 2016 Posted by WOD No Comment yet

CrossFit Citadel – Boot Camp

Warm-up

BC Day 4 (No Measure)

30ft Bear crawl

30ft Inch worms

20 Each side steps

10 push-ups

10 sit-ups

10 Air squats

Strength

1a: Sumo Deadlift (3×10)

“Heavy” Barbell

1b: Glute Bridge (3×10)

Single Leg (DB as needed)

Rest 90sec between rounds.

Metcon

2a: Metcon (AMRAP – Reps)

8min EMOM

Min 1 / 3 / 5 / 7 – 40sec Row for max calories

Min 2 / 4 / 6 / 8 – 20 V-ups/Tuck ups

(Rest/transition for remainder of the Minute)
Rest 2min

2b: Metcon (AMRAP – Reps)

8min EMOM

Min 1 / 3 / 5 / 7 – 30sec ME RKBS

Min 2 / 4 / 6 / 8 – 40sec Plank

(Rest/transition for remainder of the Minute)
Rest 2min

2c: Metcon (AMRAP – Reps)

8min EMOM

Min 1 / 3 / 5 / 7 – 30sec Goblet Squat

Min 2 / 4 / 6 / 8 – 100m run

(Rest/transition for remainder of the Minute)
DONE!

6.24.2016

June 24th, 2016 Posted by WOD No Comment yet

CrossFit Citadel – CrossFit

Warm-up

Back Squat Prep (No Measure)

Row 300 Meters

Front to Back Leg Swings x 20 reps/ leg

Cossack Squats x 5 each way

Hollow Body Rock x 60 sec

Butt Kickers 30 Feet x 2

Couch Stretch x 90 seconds/ leg

Weightlifting

Rx(+): Back Squat

*Set 1 – 5 reps @ 65%

*Set 2 – 4 reps @ 75%

*Set 3 – 3 reps @ 85%

*Set 4 – 2 reps @ 90%

*Set 5 – 1 rep @ 95%

*Set 6 – 1 rep @ 101+%

OPTIONAL – 1 rep @ 103-105%

Rest 2-3 minutes between sets.

Scale: Back Squat

5 sets x 5 reps

Metcon

Metcon (Time)

Rx

Complete rounds of 21, 15 and 9 reps of:

95/65 lb Front Squat

Toes to Bar

Scale

Complete rounds of 21, 15 and 9 reps of:

75/55 lb Front Squat or Goblet Squat

Hanging Knee Raises or Tuck-Crunches/Sit-Ups

Rx+

Complete rounds of 21, 15 and 9 reps of:

115/75 lb Front Squat

Toes to Bar

ROMWOD (No Measure)

Complete today’s ROMWOD

Boot Camp Day 2

June 22nd, 2016 Posted by WOD No Comment yet

CrossFit Citadel – Boot Camp

Warm-up

BC Day 2 (No Measure)

Row 250

20 PVC Pass through

20 PVC Good Morning

20 Band Pull-Apart/each

10 Push-ups

15 Air Squats

Weightlifting

Single Arm Dumbell Press (3×15 Each Arm)

Supine Grip Barbell Bent Over Row (3×15)

Push-ups (3×15)

Rest 90sec between giant sets.

Metcon

Metcon (AMRAP – Reps)

With 15min on the clock:

:30 work :30 rest (5 rounds)

1. ME Wallballs

2. ME Box Jumps/Steps

3. ME Burpees

Boot Camp Day 1

June 20th, 2016 Posted by WOD No Comment yet

CrossFit Citadel – Boot Camp

BC DAY 1 (No Measure)

200m Run

30sec Bar Hang

Sit-ups 15

Push-ups 15

Weightlifting

Sumo Deadlift (3×12)

Glute Bridge (3×20)

Rest 90sec between supersets.

Metcon

Metcon (AMRAP – Rounds and Reps)

6min EMOM #1

40sec row for max calories

40 mountain climbers
Rest 2min between EMOMs

Score is reps for Min 1.

Metcon (AMRAP – Rounds and Reps)

6min EMOM #2

40sec max situps

15 Russian KBS
Rest 2min between EMOMs

Score is reps for Min 1.

Metcon (AMRAP – Rounds and Reps)

6min EMOM #3

30sec Lying Leg Lifts or Hanging Knee raises

Run 200m
Score is reps for Min 1.

6.17.2016

June 17th, 2016 Posted by WOD No Comment yet

CrossFit Citadel – CrossFit

Warm-up

Animal Instincts (No Measure)

Row 400 Meters

Crab Crawl x 30 feet

Duck Walk x 30 feet

Inch Worms x 30 feet

Bear Crawl x 30 feet

Couch Stretch x 2 minutes/leg

Weightlifting

Deadlift (3 sets x 3 reps )

Take 15 minutes to work up to a heavy starting weight with 2 warm-up sets of 4-6 reps.

Metcon

Metcon (AMRAP – Reps)

Rx

In teams of 2, one partner working and one resting complete four sets for max reps/calories:

60 seconds of Rowing (for calories)

Rest 60 seconds (while your partner rows)

60 seconds of Jumping Squats (35/15 lbs)

Rest 60 seconds (while your partner squats)

60 seconds of Pull-Ups

Rest 60 seconds (while your partner pulls)

60 seconds of Push-Ups

Rest 60 seconds (while your partner pushes)

Scale

In teams of 2, one partner working and one resting complete four sets for max reps/calories:

60 seconds of Rowing (for calories)

Rest 60 seconds (while your partner rows)

60 seconds of Bodyweight Jumping Squats or Air Squats

Rest 60 seconds (while your partner squats)

60 seconds of Banded Pull-Ups or Ring Rows

Rest 60 seconds (while your partner pulls)

60 seconds of Push-Ups (box if needed)

Rest 60 seconds (while your partner pushes)

Rx+

In teams of 2, one partner working and one resting complete four sets for max reps/calories:

60 seconds of Rowing (for calories)

Rest 60 seconds (while your partner rows)

60 seconds of Jumping Squats (55/35 lbs)

Rest 60 seconds (while your partner squats)

60 seconds of Strict Pull-Ups (any grip)

Rest 60 seconds (while your partner pulls)

60 seconds of Push-Ups

Rest 60 seconds (while your partner pushes)

Boot Camp Day 3

June 17th, 2016 Posted by WOD No Comment yet

CrossFit Citadel – Boot Camp

Warm-up

BC Day 3 (No Measure)

Row 350

Foam Roll IT Band 1min ea

Scorpion 5ea side

Banded Good Morning 20

30ft walking lunge

Weightlifting

Weighted Step-ups (3×10 Each Leg)

Use DB for step-ups.

Goblet Squat (3×10)

SLDL (3×10 Each Leg)

Metcon

Metcon (Time)

8 Rounds For Time

60ft Shuttle Run (30ft down & back)

20 Reverse walking lunges

15 Air Squats