Monthly Archives: July, 2016

Crossfit

July 29th, 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

Every 2 minutes, for 18 minutes:

Rx

Minutes 1-2, 7-8 & 13-14: Rope Climbs (with feet) x Max Reps in 60 seconds

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: L-Sit Hold x 15-30 seconds accumulated time

Scale

Minutes 1-2, 7-8 & 13-14: 3 Beginner Rope Climbs x Max Reps in 60 seconds

Minutes 3-4, 9-10 & 15-16: Partner assist Handstand Walk or if you don’t have handstand walks yet, Wall Walks x 3-4 reps or Handstand Bridge on a Box x 2-3 attempts

Minutes 5-6, 11-12 & 17-18: Tuck-Sit Hold x 30-45 seconds accumulated time
Record total seconds accumulated on L-sit or tuck-sit.

Metcon

Metcon (AMRAP – Reps)

Rx+

Against a 3 minute running clock, complete:

400 Meter Run

Wall Ball Shots x Max reps 30/20 lbs.

Rest 3 minutes

Repeat for a total of three sets.

Rx

Against a 3 minute running clock, complete:

400 Meter Run

Wall Ball Shots x Max reps 20/14 lbs.

Rest 3 minutes

Repeat for a total of three sets.

Scale

Against a 3 minute running clock, complete:

400 Meter Run

Wall Ball Shots x Max reps 14-10/10-8 lbs.

Rest 3 minutes

Repeat for a total of three sets.
Record total Wallball reps from the three sets.

ROMWOD (No Measure)

Optimize your Range of Motion: with time remaining in class, or after class, complete as much of today’s ROMWOD as possible.

Crossfit

July 25th, 2016 Posted by WOD No Comment yet

CrossFit Citadel – CrossFit

Warm-up

Clean Warm-up (No Measure)

500 meter row

Foam Roll Lateral Line (sides of body, from ankles up to lats) x 90 secs side

Dynamic Supported Leg Swings x 30 secs / leg

Barbell on Knees Ankle Mobility (weighted if needed) x 2 mins

Weightlifting

Rx: Clean

Every two minutes, for 20 minutes (10 sets):

Clean x 1 rep

Build over the course of the 10 sets to today’s 1-RM.

Scale: Every minute, on the minute, for 20 minutes (5 sets of each):

Minute 1 – 15 Russian Kettlebell Swings

Minute 2 – Seal Walk (on slider) x 30′

Minute 3 – 10 Alternating Reverse Lunges with Kettlebell Goblet Hold

Minute 4 – 40 seconds of Sit-ups
Record heaviest total weight used on lunges.

Metcon

5 Minute Capacity Test (AMRAP – Rounds and Reps)

Complete as many rounds and reps as possible in 5 minutes of:

5 Squat Cleans (95/65 lbs.) or Power Clean + Front Squat

10 Burpees Over the Barbell
Scale

Complete as many rounds and reps as possible in 5 minutes of:

20 Split Squats or Alt. Reverse Lunges

10 Burpees or Burps

Rx+

5 Squat Cleans (135/95 lbs.)

10 Burpees Over the Barbell

ROMWOD (No Measure)

Optimize your Range of Motion: with time remaining in class, or after class, complete as much of today’s ROMWOD as possible.

Terry

July 23rd, 2016 Posted by WOD No Comment yet

CrossFit Citadel – CrossFit

Metcon

Terry (Time)

For Time:

1-Mile Run

100 Push-Ups

100m Bear Crawl

1-Mile Run

100m Bear Crawl

100 Push-Ups

1-Mile Run
In honor of Drug Enforcement Administration Special Agent James “Terry” Watson, 43, of Holly Ridge, Louisiana
To learn more about Terry click here

Bootcamp

July 22nd, 2016 Posted by WOD No Comment yet

CrossFit Citadel – Boot Camp

Warm-up

Burgener Warm-up (No Measure)

BURGENER WARM-UP:

1. Down and “Finish”

2. Elbows High and Outside

3. Muscle Snatch

4. Snatch Lands at 2″, 4″, 6″

5. Snatch Drops

SKILL TRANSFER EXERCISES:

1. Snatch Push Press

2. Overhead Squat

3. Heaving Snatch Balance

4. Snatch Balance without a dip

5. Snatch Balance with a dip
We will perform Burgener Warmup in class! Choose your own warm-up until class starts.

Weightlifting

Rx(+): Every 2 minutes, for 20 minutes (10 sets):

2 Snatches + 1 Overhead Squat

Perform 2 snatches, and upon standing from the second, perform one additional overhead squat.

Scale: Three sets of:

Overhead Squat x 4 reps @ 3211

Rest 60 seconds

Walking Lunges with Kettlebells x 20 steps

Rest 60 seconds

Dumbbell Renegade Rows x 6-10 reps

(push-up, row left, push-up, row right = 1 rep)

Rest 60 seconds
Record your weight used for OHS.

Metcon

Metcon (Time)

Rx

For time:

Run 400 Meters

10 Overhead Squats (95/65 lbs)

20 Burpees Over the Barbell

Row 600 Meters

20 Burpees Over the Barbell

10 Overhead Squats (95/65 lbs)

Scale

For time:

Run 400 Meters

30 Kettlebell Swings

20 Burpees

Row 600 Meters

20 Burpees

30 Kettlebell Swings

Rx+

For time:

Run 400 Meters

10 Overhead Squats (135/95 lbs)

20 Burpees Over the Barbell

Row 600 Meters

20 Burpees Over the Barbell

10 Overhead Squats (135/95 lbs)

Crossfit

July 22nd, 2016 Posted by WOD No Comment yet

CrossFit Citadel – CrossFit

Warm-up

Burgener Warm-up (No Measure)

BURGENER WARM-UP:

1. Down and “Finish”

2. Elbows High and Outside

3. Muscle Snatch

4. Snatch Lands at 2″, 4″, 6″

5. Snatch Drops

SKILL TRANSFER EXERCISES:

1. Snatch Push Press

2. Overhead Squat

3. Heaving Snatch Balance

4. Snatch Balance without a dip

5. Snatch Balance with a dip
We will perform Burgener Warmup in class! Choose your own warm-up until class starts.

Weightlifting

Rx: Every 2 minutes, for 20 minutes (10 sets):

2 Snatches + 1 Overhead Squat

Perform 2 snatches, and upon standing from the second, perform one additional overhead squat.

Scale: Three sets of:

Overhead Squat x 4 reps @ 3211

Rest 60 seconds

Walking Lunges with Kettlebells x 20 steps

Rest 60 seconds

Dumbbell Renegade Rows x 6-10 reps

(push-up, row left, push-up, row right = 1 rep)

Rest 60 seconds
Record your weight used for OHS.

Metcon

Metcon (Time)

Rx

For time:

Run 400 Meters

10 Overhead Squats (95/65 lbs)

20 Burpees Over the Barbell

Row 600 Meters

20 Burpees Over the Barbell

10 Overhead Squats (95/65 lbs)

Scale

For time:

Run 400 Meters

30 Kettlebell Swings

20 Burpees

Row 600 Meters

20 Burpees

30 Kettlebell Swings

Rx+

For time:

Run 400 Meters

10 Overhead Squats (135/95 lbs)

20 Burpees Over the Barbell

Row 600 Meters

20 Burpees Over the Barbell

10 Overhead Squats (135/95 lbs)

Crossfit

July 20th, 2016 Posted by WOD No Comment yet

CrossFit Citadel – CrossFit

Warm-up

Shoulder Rehab Warm-up (No Measure)

Foam Roller: Upper Back and Behind Armpit

Lacrosse Ball: Behind Armpit

Blue or Green Band (overhead on rig):

Pec Stretch x 30 secs/ side

Lats Stretch x 30 secs/ side

Blue or Green Band:

Pass-Throughs x 10 reps

Pull-Aparts (Palms Down) x 10 reps

Push-up Plus x 10 reps

Gymnastics

Metcon (Weight)

Rx

Four sets for quality of:

Supinated-Grip Pull-Ups x 2-4 reps @ 21X0

Rest 60 seconds

Tuck-Sit x 30-60 second hold (if you cannot do this consecutively, accumulate the time)

Rest 60 seconds

Scale

Four sets for quality of:

Lightly Banded Supinated-Grip Pull-Ups x 2-4 reps @ 21X0 or Supine Ring Rows x 4-8 reps @ 21X0

Rest 60 seconds

Tuck-Sit or “Deadbug” Hollow Hold x 30-60 seconds (if you cannot do this consecutively, accumulate the time)

Rest 60 seconds

Rx+

Weighted Supinated-Grip Pull-Ups x 2-4 reps @ 21X0

Rest 60 seconds

Tuck-Sit (partial or full extension of one leg, alternating x 30-60 second hold (if you cannot do this consecutively, accumulate the time)

Rest 60 seconds
Record weight from tempo pull-ups. If Scaled or Rx record zero and note reps and band color.

Metcon

Metcon (Time)

Rx

Four rounds for time of:

9 Pull-Ups*

18 Wall Ball Shots (20/14 lbs)*

Scale

Four rounds for time of:

9 Banded Pull-Ups or Ring Rows*

18 Wall Ball Shots (10-14/8-10 lbs) or Box/Ball Squats *

Rx+

Four rounds for time of:

9 Strict Pull-Ups or 3 Muscle-Ups*

18 Wall Ball Shots (30/20 lbs)*

*Immediatley (during the WOD) perform 10 burpees as a penalty:

if you come off the bar or rings during the set of muscle-ups/pulls/rows

if medince ball is dropped before set is complete. If 9 & 18 unbroken reps are competed, no burpees are required. Focus on managing your work/rest needs on today’s WOD.

Crossfit

July 20th, 2016 Posted by WOD No Comment yet

CrossFit Citadel – CrossFit

Warm-up

Loosen Your Low Back (No Measure)

Foam Roll IT Band and Groin x 60 sec each

Lax Ball Glutes x 60 sec/side

Mountain Climbers x 20 reps

Around the World x 5 each direction

Duck Walk x 30 feet

Kneeling Hip Flexor Stretch x 45 sec/side

Weightlifting

Snatch Grip Deadlift (6 sets x 4 reps )

Every 3 minutes, for 18 minutes (6 sets) complete 4 reps. Complete 2 warm-up sets and start first working set at appx. 90-100% of 1RM Snatch and build to no more than 120%.

Metcon

Metcon (AMRAP – Rounds and Reps)

Rx

Complete as many rounds and reps as possible in 12 minutes of:

12 Alternating Reverse Lunges with Kettlebells/Dumbbells (35/25 lbs.)

9 Toes to Bar

6 Handstand Push-Ups

Scale

Complete as many rounds and reps as possible in 12 minutes of:

12 Alternating Reverse Lunges with Dumbbells (25/15 lbs. or Bodyweight)

9 Hanging Knee Raises or Tuck-Crunch

6 L-Seated DB Press (heavy as possible)

Rx+

Complete as many rounds and reps as possible in 12 minutes of:

12 Alternating Reverse Lunges with Kettlebells/Dumbbells (55/35 lbs.)

9 Toes to Bar

6 Strict Handstand Push-Ups

ROMWOD (No Measure)

Optimize your Range of Motion: with time remaining in class, or after class, complete as much of today’s ROMWOD as possible.

Crossfit

July 19th, 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

Metcon (Time)

Rx

Teams of three must complete a total of 4 sets each as quickly as possible of:

Row 500 Meters



5 Hand-Release Push-Ups

10 Box Jumps (24″/20″)

5 Hand-Release Push-Ups

10 Box Jumps (24″/20″)

5 Hand-Release Push-Ups

10 Box Jumps (24″/20″)



Run 400 Meters

Scale

Teams of three must complete a total of 4 sets each as quickly as possible of:

Row 400 Meters



5 Push-Ups

10 Box Jumps/Step-ups (24″/20″)

5 Push-Ups

10 Box Jumps/Step-ups (24″/20″)

5 Push-Ups

10 Box Jumps/Step-ups (24″/20″)



Run 400 Meters

Teammates must attack the workout in order, and cannot perform similar tasks at the same time. All teammates start on the row . . . which means Teammate B has to wait until Teammate A has completed the 400/500 meter Row before he/she may begin.

ROMWOD (No Measure)

Optimize your Range of Motion: with time remaining in class, or after class, complete as much of today’s ROMWOD as possible.

Crossfit

July 15th, 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 (AMRAP – Rounds)

Rx

In teams of 4, complete as many total rounds as possible in 30 minutes. (partially completed rounds/ sled pushes will not count):

A.

Two partners, one working one resting, alternate rounds.

3 Pull-Ups

6 Burpees

9 Kettlebell Swings (blue/purple)

B.

Two partners, one working one resting, alternate rounds.

Sled Push w/ 2 RED plates x 100m

Partners will rotate between A and B every 5 minutes.

SCALE

In teams of 4, complete as many total rounds as possible in 30 minutes. (partially completed rounds/ sled pushes will not count):

A.

Two partners, one working one resting, alternate rounds.

3 Banded Pull-Ups or Ring Rows

6 Burpees or Burps

9 American Kettlebell Swings (purple/yellow) or Russian Kettlebell Swings (purple/yellow)

B.

Two partners, one working one resting, alternate rounds.*If needed, scaled teams may push sled together.

Sled Push w/ 2 BLUE plates x 100m

Partners rotate between A and B every 5 minutes. Score is total completed rounds accrued by both teams.

ROMWOD (No Measure)

Optimize your Range of Motion: with time remaining in class, or after class, complete as much of today’s ROMWOD as possible.

Crossfit

July 14th, 2016 Posted by WOD No Comment yet

CrossFit Citadel – CrossFit

Warm-up

Bench Press Warm-up (No Measure)

Seal Jumping Jacks x 20

PVC Pass-Throughs x 20

Banded Lat Stretch x 60 secs/ each

Push-ups x 20

Cross Body Stretch x 90 secs/ each arm

Video:

https://www.youtube.com/watch?v=WaR_T0aUoew

Weightlifting

Bench Press

Every 3 minutes, for 15-18 minutes (5-6 sets) @ 20X1 tempo. Perform the following reps and percentages:

Set 1 – 3 reps @ 65% of 1-RM

Set 2 – 2 reps @ 75%

Set 3 – 1 rep @ 85%

Set 4 – 1 rep @ 90-95%

Set 5 – 1 rep @ 101-103%

Set 6 (optional) – Exceed Set 5 weight

Metcon

Metcon (Time)

Rx

Three rounds for time of:

200 Meter Overhead Plate Run 25/15*

15 Push Presses (95/65 lbs)

Rest 1 minute

Scale

Three rounds for time of:

Run 200 Meters or Overhead Plate Run 15/10*

15 Push Presses 25/15 lbs. Dumbbells or (65-85/35-55 lbs)

Rest 1 minute

Rx+

Three rounds for time of:

200 Meter Overhead Plate Run 35/25*

15 Push Presses (115/75 lbs)

Rest 1 minute

*Plate must stay over the head, if you must lower the plate and rest be sure to stop your run until ready to finish. Score is total working time (finish time minus two minutes).

ROMWOD (No Measure)

Optimize your Range of Motion: with time remaining in class, or after class, complete as much of today’s ROMWOD as possible.