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CrossFit Bowling Green WODs 10/16-10/21

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MONDAY 

Back Rack Lunge – 5 sets of 4 reps (2 each leg), work to max load

WOD 

15-12-9-6-3
Deadlifts 245/165
Ring dips

*200m Run between sets
*Workout ends with 200m run

FLEX

3 Rounds for QUALITY

20 PVC Good Mornings
1:00 Hold bottom of dip
10 Dynamic Spiderman

TUESDAY

GYMNASTIC STRENGTH

10 to 1:
Tempo Push Up (2 Second Down, 2 Second Hold, 2 Second Up)
Tempo Air Squat (2 Second Down, 2 Second Hold, 2 Second Up)

WOD

EMOM 20 Minutes: Death by Clean and Jerks

Clock Start: 1 C&J 135/95
1 Minute Mark: 2 C&J
2 Minute Mark: 3 C&J
3 Minute Mark: 4 C&J

…continuing as long as you are able to complete the correct number of C&Js in that minute.
*Clock will run for 20 minutes. If you drop off before that, take a minute off and start over. Scored by Highest Round Completed.

FLEX

10 Wide Grip Pass Throughs
1:00 Pigeon Pose Hold (each leg)
10 Narrow Grip Pass Throughs

WEDNESDAY

1a. Overhead Squat – 5×2 @85% of your max SNATCH

1b. Superman Snaps – 5 sets of 15. Performed between OHS sets

WOD

AMRAP 7 Minutes
7 OHS 95/65#
7 Bar facing Burpees
Rest 5:00
AMRAP 7 Minutes
7 OHS 95/65#
7 Bar facing Burpees

FLEX

Squat Therapy

Test Wall Squat
1:00 Russian Baby maker hold
10 Hip circles (10 each leg)
10 Counter balance Squat
Retest Wall Squat

THURSDAY

GYMNASTICS SKILL

10 Minutes of Practice

Jump Rope
Double Under
Triple Under

WOD

EMOM 20 Minute

Continuously running clock, complete work at starting station, move to next station on the minute:

Station 1: 4 Wall climbs w/ push-up to start each rep

Station 2: 15/12 Calorie row

Station 3: 12 Box Jumps 24/20
”

Station 4: 24 Russian Twists 20/14#

FLEX

Ankle Dorsi Flexion – 10 each way
10 Cat Cow
Hold Cobra Pose 1:00

FRIDAY 

5 sets of 2 Push Press+1 Shoulder Press – find max

WOD 

21-15-9 Wallballs & T2B
1:00 Rest
15-9-6 Wallballs & T2B
1:00 Rest
9-6-3 Wallballs & T2B

FLEX

Banded Shoulder Rotation – 10 each arm
10 Shoulder Dislocates
1:00 Tricep stretch (each arm)

SATURDAY 

“Randy”

75 Power Snatch for Time 75#

CrossFit Bowling Green WODs 10/09-10/14

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MONDAY 

1a. Deadlift – 5 sets of 3 reps w/6 second eccentric

1b. 5 sets of :30 Plank hold.

*This is to be done between deadlift sets

WOD

15 Minute AMRAP

Pull Ups

*Run 400 every time you come off the bar

FLEX

2 Rounds of:

10 Scorpion
10 Iron Cross
Hold Pike 1:00

TUESDAY 

GYMNASTICS STRENGTH

For QUALITY

Perform In Any Order:
30 Pull Up in L Hangs
30 Weighted Dips
30 Weighted Sit-ups

GYMNASTIC SKILL 

10 Minutes of Practice

Pistols and Pistol Progressions

WOD

8 Minute AMRAP

Burpees
Kettle Bell Swings 53/35#

reps start at 2 and increase by 2 every round 2,4,6,8,10,12…

FLEX

10 Around of world Shoulder passes (each direction)
1:00 Pancake Hold
10 Bridge-ups

WEDNESDAY

1a. Clean Pull – 5 sets of 5 reps @ 90% of max clean

1b. Bulgarian Split Squat – 5 sets of 12 reps (each leg)

*This is to be done between clean pull sets

WOD

8 Rounds for Time of:

4 Handstand Push Ups
8 SDLHP 95/65
10 Box Jump 30/24

FLEX

1:00 LAX Ball T-Spine on wall (each side)
10 Praise Good Morning

Finish with Posterior foam roll

THRUSTERDAY

WOD

Run 800
50 Wall Ball
50 Toes to Bar
100 Double Unders
50 Air Squat
50 HR Push-up
100 Double Unders
Row 1000

FLEX

3 ROUNDS:
10 Sit Up to Straddles
Hold Pancake Split 30 Seconds
10 Sit Up to Pikes
Hold Pike Stretch 30 Seconds

FRIDAY 

Front Squat – 5 sets of 21’s (work up to heavy for complex)

WOD

2 Minute AMRAP
10 Hang Power Cleans 135/95#
10 Front Squats
Max Double Unders with Remaining Time

Rest 2 Min

2 Minute AMRAP
8 Hang Power Cleans 155/105#
8 Front Squats
Max Double Unders with Remaining Time

Rest 2 Min

2 Minute AMRAP
6 Hang Power Cleans 175/115#
6 Front Squats
Max Double Unders with Remaining Time

FLEX

1:00 Couch Stretch
1:00 Sink Stretch
1:00 Alphabet w/your toes

SATURDAY

WOD

“Nancy” 

Five rounds for time of:
400m run
15 Overhead squat 95/65#

FLEX

Coaches Choice

 

CrossFit Bowling Green WODs 10/02-10/06

By: 0

MONDAY 

Back Squat 4 @ 75%, 3 @ 80%, 2 @ 85%, 2×2 @ 90%

WOD

2 Rounds for Time

50 Push-ups
50 Sit-ups
20 Pull-ups

FLEX

10 Wide grip shoulder passes
10 Neck Rolls
10 Narrow grip shoulder passes
10 Neck Rolls (opposite direction than last set)
Hold Cow Face Pose 1:00 (each arm)

TUESDAY 

GYMNASTIC SKILL 

10 Minutes of Practice

Handstands
Handstand Push-ups

GYMNASTIC STRENGTH

4 Rounds for QUALITY

5 Strict Toes to Bar
5 Superman Burpees
5 Kips

WOD

12 Minute AMRAP

10 Clean and Jerk 135/95#
15 Calorie Row/Bike

FLEX

1:00 Banded Front Rack Mob (each arm)
10 Banded Shoulder Rotations (each arm)

WEDENSDAY 

WOD

400m Run
200′ OH Plate Lunge 25#
400m Run w/25# plate
30 Over-Unders
400m Run
30 OH Plate Squats 25#
400m Run w/25# plate

FLEX

1:00 Super Couch Stretch (each leg)
1:00 Olympic wall squat
1:00 Butterfly Hold

THURSDAY

Squat Snatch to Hang Squat Snatch – 15 Minutes to find max of the complex

WOD

CrossFit Games Open 12.1

7 Minute AMRAP of Burpee to 6″ target

FLEX

2 Rounds of:

10 Cat Cow
1:00 Spiderman Hold (each leg)
10 Sit-up to straddle

FRIDAY

Hang Power Clean+Push Jerk – 15 Minutes to find a max

WOD

For Time:

10 HSPU
2 Deadlift 275/190#
10 HSPU
3 Deadlift 275/190#
10 HSPU
4 Deadlift 275/190#
10 HSPU
5 Deadlift 275/190#
10 HSPU

FLEX

10 PVC Good Mornings
1:00 Banded Overhead Stretch (each arm)
20 Side leg swings (each leg)

SATURDAY

CLOSED for Maintenance

CrossFit Bowling Green WODs 9/25-9/30

By: 0

MONDAY 

Overhead Barbell Lunge – 5 sets of 25′

WOD

10 Rounds of:

5 Burpee Pull-ups
5 Front Squat 185/125#

FLEX

Hold 1:00 Banded Kneeling Quad Stretch (each leg)
Hold 1:00 Band Assisted Thoracic Rotation (each arm)
15 Sit-up to Pike

TUESDAY

GYMNASTIC SKILL 

10 Minutes of Practice

Double-unders
Triple-unders

GYMNASTIC STRENGTH

4 Rounds for QUALITY

15 Plate Crunches
10 Weighted Bulgarian Split Squat (5 each leg)
5 Pull-up Negatives

WOD

3 Rounds for Time:

6 Shoulder Press 75/55#
6 Push Press
6 Strict Ring Dips
5 Shoulder Press
5 Push Press
5 Strict Ring Dips
4 Shoulder Press
4 Push Press
4 Strict Ring Dips
Rest 2:00

FLEX

Hold 1:00 Sink Stretch
Hold 1:00 Bottom of Dip
15 Shoulder Dislocates

WEDNESDAY

Snatch Balance – 10 Minute EMOM, 3 reps at 70%

WOD

3 Rounds for Time:

Complete Each Round as Fast as Possible:

15 Calorie Row
10 Calorie Assault Bike
400m Run
REST 5:00

FLEX 

Hold 1:00 Goblet Squat
Hold 1:00 Spider-man (each leg)
10/10/10 Ankle Dorsi Flexion (each leg)

THURSDAY

GYMNASTIC SKILL 

10 Minutes to Practice

Kipping
Kipping Pull-ups
Butterfly Pull-ups

GYMNASTIC STRENGTH

3 Rounds for QUALITY

10 Broad Jump Wall-ball
10 Ball Slam
10 Superman

WOD

12 Minute AMRAP

20 KB Swings 53/35#
50 Double Unders
10 Jump Squats

FLEX

1:00 Wrist Walks
Hold 1:00 Couch Stretch (each leg)
Hold 1:00 Pigeon Pose (each leg)

FRIDAY

Push Jerk – 15 Minutes to work up to a 1 rep max

WOD

30 Minute AMRAP

100′ Handstand Walk
800m Run

FLEX

Coaches Choice

SATURDAY

WOD

“DT”

5 Rounds For Time

12 Deadlifts

9 Hang Power Cleans

6 Push Jerks

M:155# F105#

CrossFit Bowling Green WODs 9/18-9/23

By: 0

MONDAY 

Strength 

RDL – 5X3@80%

WOD

For Time:

50 Wallball 20/14#
60 Cal on Rower
50 Wallball

FLEX

4 Rounds for Quality:

5 Sit Up to Straddles
Hold Pancake Split 1 minute

TUESDAY

GYMNASTICS SKILL 

10 min handstand walk practice

try to HS walk over an obstacle (bumper plates, ABMAT, be creative)

GYMNASTICS STRENGTH

4 Rounds for quality:

30s ME strict TTB
30s ME burpees while holding object between feet

WOD

20 Minute AMRAP

9 Squat Clean 165/115#
10 Strict HSPU
200m Run

FLEX 

Post WOD Flexibility Work

20 Shoulder Passes
1 minute Shoulder Extension
10 Shoulder Passes
1 minute Shoulder Extension

WEDNESDAY 

STRENGTH

Snatch Hi-Pull – 5 sets of 4 reps @ 95%

WOD

15 Minute AMRAP

15 Floor Press 45/25#
20 Sit-ups
25′ OH Plate Lunge 45/25#

FLEX 

20 Side Leg Swings – Each Side
20 Front Leg Swings – Each Side
Hold Pike Stretch – 2 Minutes

THURSDAY

GYMNASTIC STRENGTH

4 rounds for quality:

5 wide grip pull ups
10 roll to pistol
10 pushups

WOD

In Teams of 2:

For Time:

1 Mile Run
100 Power Snatch 135/95#
100 Lateral Burpees over Bar
1 Mile Run

*Both Partners must stay together on mile runs. Divide Snatch and Burpee Reps however you choose, but only one person working at a time.

FLEX

10 Wide Grip Shoulder Passes
10 Regular Shoulder Passes
10 Narrow Grip Shoulder Passes
Hold bottom of Dip for 1 minute

FRIDAY 

STRENGTH 

Front Squat – 20 minutes to work to a 2 rep max

WOD

3 Rounds of:

30 Box Jumps 24/20″
30 Toes to Bar
30 KB Sumo Hi Pull 53/35#

FLEX

20 Sit Up to Pikes
2 minutes of Couch Stretch each leg

SATURDAY 

20 Minutes of GOAT work

WOD

For Total Weight:

Back Squat

7-5-3-3-5-7

CrossFit Bowling Green WODs 9/11-9/16

By: 0

MONDAY

10 Minutes of PRACTICE

Double unders and Double under Progressions
Triple unders

WOD

Never Forget

For Time
2001 meter Row
11 Box Jumps 30/24″
11 Thrusters 125/85#
11 Chest-to-Bar Pull-Ups
11 Power Cleans 170/115#
11 Handstand Push-Ups
11 Kettlebell Swings 53/35#
11 Toes-to-Bar
11 Deadlifts 170/115#
11 Push Jerks 110/75#
2001 meter Row

FLEX

400m Jog
20 Side leg swings
20 Front leg swings

TUESDAY

Deficit Deadlift – 5 sets of 3 reps @ 80% of max deadlift

WOD

400m Run w/wallball

5 Minute AMRAP

6 Rings Dips
12 Wallball 20/14#

400m Run w/wallball

FLEX

1:00 Hip Capsule (each leg)
1:00 Hold Bottom of Dip
20 Shoulder Dislocates

WEDENSDAY

Pause OHS – 5 sets of 2 reps at 90% of max snatch.

WOD

21-18-15-12-9-6-3

Box jump overs 24/20″
Thrusters 95/65#

FLEX

Ankle Dorsi Flexion 10 reps each way
Post Hamstring Floss 1:00 each leg
Hold Pancake 1:00

THURSDAY

GYMNASTICS 

For QUALITY

4 Rounds

10 Roll to candlestick
5 Negative Pull-up
5 Negative Ring Dips

WOD

5 Rounds for total Reps

1:00 Assault Bike (cals)
1:00 Push-ups
1:00 Bear Crawl
1:00 Rest

FLEX

Hold Bridge 1:00 OR Hold Superman 1:00
T-Spine Mobilization 1:00 each side
15 Sit-up to straddle

FRIDAY

Shoulder Press – 3 reps @ 65%, 3 reps @ 70%, 3 reps @ 80%, Find 3 rep max

GYMNASTICS 

For Quality
Accumulate 5:00 of plank hold
*every time you break perform 15 superman snaps

WOD

10 Minute AMRAP

15 Power Snatch 135/95#
30 Double-unders
15 Burpees

FLEX

Banded Bicep Mob – 1:00 each arm
Ankle wall Stretch – 1:00 each

SATURDAY

20 minutes of Barbell GOAT work

WOD

Front Squat

10-5-3-1-3-5-10

 

CrossFit Bowling Green WODs 8/4-8/9

By: 0

MONDAY

Back Squat – 3 reps @ 70%, 3 reps @80%, 2 sets of 3 reps @80%, 3 Rep Max.

WOD

“Jeremy”

AMRAP in 4 Minutes:

5 Hang Snatch (Elite: 185/125, RX: 135/95, Scaled: 95/65)

10 Burpees over the Bar

Rest 2 minutes, then:

“Ben”

AMRAP in 4 Minutes:

10 Power Cleans (Elite: 185/125, RX: 135/95, Scaled: 95/65)

20 Pull Ups

Rest 2 Minutes, then:

“Beau”

AMRAP in 4 Minutes:

15 Box Jump Overs (Elite/RX: 24″/20″, Scaled: Step Overs Allowed)

30 Wall Ball (Elite/RX: 20/14, Scaled: 14lb/8lb)

 

TUESDAY

Gymnastic 

For Quality

Perform In Any Order:
30 Pull Up in L Hangs OR 30 Hanging Straight Leg Raises
30 Weighted Dips

WOD

50′ Single Arm OH DB Lunge 50/35#
50 Double Unders
15 HSPU
100′ Single Arm OH DB Lunge 50/35#
100 Double Unders
15 HSPU
150′ Single Arm OH DB Lunge 50/35#
150 Double Unders
15 HSPU

FLEX

Banded Ankle Mobilization – Perform for 8-10 reps w/ 2-3 sec hold
Plantar Flexion – 10 reps

WEDNESDAY

High Hang Snatch – 5 sets of 3 reps @ 70% of max snatch,

WOD

7 Rounds for Total Reps:

:45 Row for Cals/Assault
:30 Rest
:45 Sit-ups
:30 Rest

FLEX

Hold Pancake Split for 2 minutes
Hold Pike for 2 minutes
20 Shoulder Passes

THURSDAY

Power Clean+Squat Clean+Jerk – 5 sets @ 70% of max Clean and Jerk

WOD

5 Rounds for Time:

3 Hang Power Clean
5 Push Press
7 Back Squat

M: 165 F: 115

FLEX 

Hold Sink Stretch for 1:00
Hold OH banded shoulder 1:00 (Each Arm)
Hold Sink Stretch for 1:00

FRIDAY

Gymnastics

PRACTICE for 10 minutes:
Freestanding Handstand And/Or Handstand Hold Against Wall

WOD

25 Minute AMRAP of:

20 Alt. Pistols
30 Deadlifts 135/95#
40 Lateral Jump over Bar

FLEX

Post Hamstring Floss 1:00 (each leg)
20 Sit-up to pike

SATURDAY 

20 Minutes of GYMNASTIC GOAT work

WOD

4 Rounds of:

25 KB Swings 53/35#
400m Run w/KB

BG-Fit Bootcamp Workouts 8/21-8/26

By: 0

MONDAY 

3 Rounds of:

400m Run
30 Air Squats
400m Run
15 Push-ups

AFTER PARTY 

Russian Twist TABATA

TUESDAY 

For 15 Minutes:

15 Weighted Sit-ups
50′ Broad Jump Burpees

AFTER PARTY

Accumulate 200 Mountain Climbers

WEDNESDAY

25 Step-up/Box Jumps
50 Ring Rows
75 Wallballs
100 Jump Rope
1000m Row

THURSDAY

For 15 Minutes:

20 Bench Dips
100′ Lunges w/DB at side

AFTER PARTY

Accumuate 3:00 of Hollow Body
-Every time you break 15 Superman snaps

FRIDAY 

Peddle as far as you can in 15 Minutes.

AFTER PARTY 

Knee Raises :15 on :15 off for 6 rounds

SATURDAY 

1 Mile Run

CrossFit Bowling Green WODs 8/21-8/26

By: 0

MONDAY

Front Rack Barbell Lunge – 5 sets of 10 Lunges (in place)

Go as heavy as you can SAFELY manage.

WOD 

For Time:

1200m Run
25 OHS 135/95#
1200m Run
15 OHS 135/95#

FLEX
Test Pike Stretch
2 minutes Hamstring Floss
20 Sit Up to Pikes
Re-Test and Hold Pike Stretch for 2 minutes

TUESDAY

Snatch Balance – 5 sets of 2 reps @ 80% of max snatch

WOD

7 Rounds of:

7 Toes to Bar
50′ Burpee Broad Jump

FLEX

Test Squat
3 minutes Ankle Flexion
3 minutes Hip Capsule
Retest Squat

WEDNESDAY

Nutts

For time:
10 Handstand push-ups
250 pound Deadlift, 15 reps
25 Box jumps, 30 inch box
50 Pull-ups
100 Wallball shots, 20 pounds, 10′
200 Double-unders
Run 400 meters with a 45lb plate

FLEX

50 Back Leg Swings on each leg
50 Side Leg Swings on each leg
50 Front Leg Swings on each leg
Hold Side Split on each leg for 3 minutes

THURSDAY

For QUALITY

10 to 1:
Ring Row
Push Up
Make tempo for each movement 2 seconds up, hold 1 second, 2 seconds down, hold 1 second.

10 Minutes of Practice

Toes to Bar
Toes to Bar Progressions

WOD

8 Minute AMRAP

20 Ring Dips
30 Front Squats 95/65#

FLEX

Hold Bottom of Dip 1 Minute
Hamstring Floss 2 Minutes
Couch Stretch 2 Minute

FRIDAY 

Split Jerk – 3 Splits EMOM for 10 Minutes @ 70% of max jerk

WOD 

15 Minute AMLAP:

Run as far as possible (laps)

FLEX

Coaches Choice!

SATURDAY 

Olympic Lifting GOAT work

WOD 

For Time:

Buy In: 10 Bench Press at Body Weight

3 Rounds

15 Push-ups
100′ Lunge
15 Burpees

Cash Out: 5 Bench Press at Body Weight

CrossFit Bowling Green WOD’s 8/14-8/19

By: 0

MONDAY 

Good Mornings – 5 sets of 8 reps @ 20-30% of max Back Squat

WOD

3 Rounds for Time

400m Row
2:00 Rest
400m Run
2:00 Rest

Flexibility

20 Side Leg Swings – Each Side
Hold Pancake Split – 2 Minutes
20 Front Leg Swings – Each Side
Hold Pike Stretch – 2 Minutes

TUESDAY

Gymnastics Work 

For QUALITY

In any order:
80 Ring Push Ups
40 Strict Toes to Bars

PRACTICE for 10 minutes:

Roll to Candle Stick
Rolling Pistol Progression

WOD

EMOM for 15 Minutes

10 KB Hi-Pull 53/35#
5 Chest to Bar Pull-ups

Flexibility 

2 Round for QUALITY
10 Squats
Hold bottom of Squat 30 seconds
10 Shoulder Passes

WEDNESDAY

Snatch High Pull – 5 sets of 3 reps (Pull from hi-hang, pull from hang, pull from floor = 3 reps)

WOD

“CrossFit Games Open 17.5”

10 rounds for time of:
9 thrusters 95/65#
35 double-unders

THURSDAY

Gymnastics 

Accumulate 4 Minutes Of L Hangs – Every Time You Beak Perform 20 Superman
Accumulate 3 Minutes Of Hollow Bodys – Every Time You Break Perform 15 Superman

PRACTICE for 10 minutes:

Jump Rope Singles
Jump Rope Double Unders
Jump Rope Triple Unders

WOD

7 Minute AMRAP w/partner

Alternating Power Snatch 145/100#

Flexibility

10 Wide Grip Shoulder Passes
10 Regular Shoulder Passes
10 Narrow Grip Shoulder Passes
Hold bottom of Dip for 1 minute

FRIDAY 

Front Squats – 5 sets of 3 reps @ 85%

WOD

4 Rounds for Time:

23 Ground to Overhead w/plate
200m Run w/plate
23 Squats w/plate
200m Run w/plate

M and F: 25#

Flexibility

20 Sit Up to Pikes
2 minutes of Couch Stretch each leg

SATURDAY

20 Minutes of CARDIO GOAT work

WOD

Deadlift 5-4-3-2-1