Monthly Archives: September, 2016

Bootcamp Day 12

September 26th, 2016 Posted by WOD No Comment yet

CrossFit Citadel – Boot Camp

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: 3 Beginner Rope Climbs x Max Reps in 60 seconds

Minutes 3-4, 9-10 & 15-16: Handstand Bridge Hold on a Box x 45-60 seconds

Minutes 5-6, 11-12 & 17-18: Tuck-Sit Hold x 30-45 seconds accumulated time

Scale

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

Minutes 3-4, 9-10 & 15-16: L-Seated Dumbbell Hold x 60 seconds (complete 3 presses for every rest after minute)

Minutes 5-6, 11-12 & 17-18: Dead Bug Holllow Hold x 45-60 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

Rest 3 minutes

Repeat for a total of three sets.

Scale

Against a 3 minute running clock, complete:

400 Meter Run

Air Squats x max reps

Rest 3 minutes

Repeat for a total of three sets.
Record total Wallball/squat 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

September 23rd, 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

Metcon

A: Metcon (AMRAP – Reps)

In teams of 3-4, work together for this 20-minute AMRAP.

people on the bar, but you just have 1 bar for the men and one for the women. Each member will be doing 50 jumpropes during the AMRAP. Double-unders are worth 20 points and single-unders are worth 10 points. Each set of Curtis P’s is worth 20 points, so a total round (with double-unders) is worth 100 points. Athletes can not mix single-unders and double-unders to complete their 50 reps. It is either all singles that count or all doubles that count.

For the Curtis P’s start with two bars loaded (for mixed teams) to the appropriate starting weights. Two team members will begin here and two members will begin at the jump ropes. While two athletes are doing the Curtis P’s (reps can be divided any way they want), the first of the other two athletes starts jumping rope. Once the first jumper finishes, the second may begin. Once all Curtis P’s and rope jumping is completed, the two pairs will swap positions. Team is responsible for when/how weights are reset on their bars during the WOD.

3…2..1… Go!

Rx+

Athletes 1&2:

7 Curtis P’s at 95#/65# (20 pts)

5 Curtis P’s at 115#/75# (20 pts)

3 Curtis P’s at 135#/85# (20 pts)

Rx

Athletes 1&2:

7 Curtis P’s at 65#/35# (20 pts)

5 Curtis P’s at 75#/45# (20 pts)

3 Curtis P’s at 95#/55# (20 pts)

Scale

Athletes 1&2:

15 Dumbbell Curtis P’s (60 pts)

Athlete 3 and/or 4: 50 Jump-ropes each or 100 total for team of 3(20 pts for DUs, 10 pts for singles)

B: Move that Weight

All 3 or 4 members will work together throughout this WOD. Team will have 10 minutes to establish a max Ground-to-Overhead for each member of the pair. The score will be the combined total of each member. Two bars may be used at once- you will begin with an empty bar (either 45# or 35# — your choice) and add weight.

Crossfit

September 22nd, 2016 Posted by WOD No Comment yet

CrossFit Citadel – CrossFit

Warm-up

Crossfit Warm-up (No Measure)

Run 400 meters

then..

2 Rounds for Quality:

10 Supermans (flip side of the hollow body hold)

10 Sit-ups

5 Dips or 10 Push-ups

5 Pull-ups or 10 Ring Rows

Metcon

Metcon (Time)

Rx+

Every 10 minutes, for 30 minutes (3 sets), perform the following for times:

500 Meter Row

25 Glute-Ham Sit-ups

400 Meter Run

25/15 Ring Push-Ups

Rx

Every 10 minutes, for 30 minutes (3 sets), perform the following for times:

500 Meter Row

25 V-ups

400 Meter Run

25/15 Plate Push-Ups (hands and chest on 45# plate)

Scale

Every 10 minutes, for 30 minutes (3 sets), perform the following for times:

500 Meter Row

25 Tuck-crunch or Sit-ups

200 Meter Run

25/15 Push-Ups (box if needed)

Some athletes start on row, others start on Run. Score is total working time from all three rounds.

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.

Bootcamp Day 7

September 13th, 2016 Posted by WOD No Comment yet

CrossFit Citadel – Boot Camp

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

Gymnastics

Metcon (No Measure)

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
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 (10-14/8-10 lbs)*

Scale

Four rounds for time of:

12 Banded Pull-Ups or Ring Rows*

24 Box/Ball Squats

Bootcamp Day 5

September 8th, 2016 Posted by WOD No Comment yet

CrossFit Citadel – Boot Camp

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

September 2nd, 2016 Posted by WOD No Comment yet

CrossFit Citadel – CrossFit

Warm-up

Crossfit Warm-up (No Measure)

Run 400 meters

then..

2 Rounds for Quality:

10 Supermans (flip side of the hollow body hold)

10 Sit-ups

5 Dips or 10 Push-ups

5 Pull-ups or 10 Ring Rows

Metcon

Metcon (AMRAP – Reps)

Against a 40 minute Running Clock in teams of 3-4 with one working at a time complete the following for total reps/Calories:

Rx

00:00 to 10:00 minutes:

100 Meter Relay Runs (50M out and 50M back= 1 rep) x Max Reps

10:00 to 20:00 minutes:

V-ups x Max Reps

20:00 to 30:00 minutes:

25′ Partner Sled Push x Max Reps (one partner on sled at all times, team may work together)

30:00 to 40:00 minutes:

Pull-ups x Max Reps

Scale

00:00 to 10:00 minutes:

100 Meter Relay Runs x Max Reps (50M out and 50M back= 1 rep)

10:00 to 20:00 minutes:

Tuck-Crunch or Sit-ups x Max Reps

20:00 to 30:00 minutes:

25′ Partner Sled Push x Max Reps (one partner on sled at all times, team may work together)

30:00 to 40:00 minutes:

Banded Pull-ups or Ring Rows x Max Reps

*