Workout of the Day
WOD – Thu, Jan 26
Wolfe Tribe Fitness – WOD
Warm Up (No Measure)
3 mins on Row/Bike/Ski
2 Rounds
– 10 no push burpees
– 10 air squats
– 10 muscle cleans
– 10 deadlifts
Crossfit Games Open 18.2 (Ages 16-54) (Time)
1-2-3-4-5-6-7-8-9-10 reps
for time of:
Dumbbell squats 50/35 lb
Bar-facing burpees
-12 minute time cap
– If you finish under the time cap, use remaining time to complete 18.2a
– If you don’t finish before the time cap, add 1 second for every rep you don’t complete before the time cap
Crossfit Games Open 18.2 A (all divisions) (Weight)
Use the remaining time from 18.2 to accomplish a 1RM clean
WOD – Wed, Jan 25
Wolfe Tribe Fitness – WOD
Weakness Warm Up (No Measure)
Row 3K
Split Stance Deadlift (Weight)
10-10-10-10-10 (5/5ea)
Split Jerk Strict Press (10-10-10-10-10)
Metcon (No Measure)
Barbell Walkouts: 5 x 10
DB Split Squats 5 x 10
WOD – Tue, Jan 24
Wolfe Tribe Fitness – WOD
Warm Up (No Measure)
3 min Row/Bike
Then
3 Rounds
– 10 bent over DB row
– 10 goblet squats
– 10 strict press
– 30 sec plank hold
Metcon (Time)
For Time
– 20 Man Makers 35/25lbs
– 15 Man Makers 50/35lbs
– 10 Man Makers 65/45
WOD – Mon, Jan 23
Wolfe Tribe Fitness – WOD
Warm Up (No Measure)
3 min Bike/Row
8 min AMRAP
– 5 empty bar Thrusters
– 5 kip swings
– 20 sec jump rope
– 5 light KB Swing
– 5 Box Jumps
Metcon (AMRAP – Rounds)
15min EMOM, alternate between
– 20 Thrusters 95/65lbs
– 20 toes to bar
– 60 double unders
– 20 KB Swings 53/35lb
– 20 Box Jumps 24/20 in
WOD – Fri, Jan 20
Wolfe Tribe Fitness – WOD
Warm Up (No Measure)
8 Rounds of Rowling – (sub Air Squats for burpees x2)
Partner WOD (Time)
4 Rounds for Time
– 50 Partner Wall Balls 20/14
– 40 Row Calories
complete the 50 WB with partner by throwing ball to each other (25/25)
split calorie row however you want 1 work 1 rest
WOD – Thu, Jan 19
Wolfe Tribe Fitness – WOD
Warm Up (No Measure)
3 mins bike/row
then
3 Rounds
– 10 Muscle Cleans
– 10 Press
– 10 no push burpees
– 10 deadlift
Metcon (Time)
2 Rounds for Time
– 20 Clean and Jerks 155/105lbs
– 40 Bar facing burpees
WOD – Wed, Jan 18
Wolfe Tribe Fitness – WOD
Warm Up (No Measure)
2 Mins Row/Bike
2 Round
– 10 kip swings
– 5 pull ups
– 5 push ups
– 5 air squats
Chelsea (AMRAP – Rounds and Reps)
Every minute on the minute for 30 minutes:
5 Pull-ups
10 Push-ups
15 Squats
WOD – Tue, Jan 17
Wolfe Tribe Fitness – WOD
Warm Up (No Measure)
3 mins bike/row/ski
THEN
3 way hip stretch
2 rounds of
– 10 PVC Pass Throughs
– 10 OHS PVC
– 10 Jump Shrug
– 10 Snatch Balance
Snatch Complex (Weight)
3 x ( 1 Hang Snatch + 1 Overhead Squat)
2 x ( 1 Hang Snatch + 1 Overhead Squat)
2 x ( 1 Hang Snatch + 1 Overhead Squat)
1 x ( 1 Hang Snatch + 1 Overhead Squat)
1 x ( 1 Hang Snatch + 1 Overhead Squat)
Pressing Snatch Balance (3 x 5)
WOD – Mon, Jan 16
Wolfe Tribe Fitness – WOD
Warm Up (No Measure)
3 mins bike/row/ski/run
Then
8 min AMRAP
– 10 PVC Pass Throughs
– 10ea split squats
– 10 kip swings
– 5ea single leg DB Deadlift
– 10 rolling v sit ups
Metcon (AMRAP – Rounds and Reps)
12 min AMRAP
– dbl Db overhead walking lunges 50/35 50ft
– 25 alt DB snatches 50/35
– 15 chest to bar pull ups
WOD – Fri, Jan 13
Wolfe Tribe Fitness – WOD
Warm Up (No Measure)
Tabata Plate Jumps
Then
2 Rounds
– 10 Empty bar deadlift
– 8Box Step Ups
– 5 Box Jumps
– 8 Kip Sings
– 5ea single arm KB Swing
Partner WOD (Time)
Team of 2
For Time
– 40 Box Jump Overs
– 60 deadlifts 225/155
– 40 Box Jump Overs
– 60 Toes to Bar
– 40 Box Jump Overs
– 60 KB Swings 53/35
– 40 Box Jump Overs
Break up however you want 1 work : 1 rest