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Blog Archive

Skill

OH Squat
DUs

WOD

OH Squats 5-3-3-2-2-1-1

Rest

Every min on the min for 10min:

  • 8 DB Thursters (RX: 45#/30#, L2: 35#/20#, L3: 25#/15#)
  • as many DUs as you can do

Your score will be the total number of DUs

Core Challenge Day 15

‘Six Pack Saturday ‘

6 rounds

15 sec plank
10 crunches
15 sec plank
20 Russian twists
15 sec plank
10 Leg raises
15 sec plank
10 Jack knives

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Hero WOD

“Tumilson”

8 rounds for time of:
Run 200 meters
11 Dumbbell burpee deadlifts (RX:60#/40#, L2:50#/30#, L3:40#/20#)

U.S. Navy Special Warfare Operator Petty Officer 1st Class (SEAL/Enlisted Surface Warfare Specialist) Jon “JT” Thomas Tumilson, 35, of Rockford, Iowa, assigned to an East Coast-based Naval Special Warfare unit, died on August 6, 2011, in Wardak province, Afghanistan, of wounds suffered when his helicopter crashed. He is survived by his parents George and Kathy Tumilson, Joy and Scott McMeekan, sisters Kristie and Joy, and his dog Hawkeye.

Performance WOD
Recovery Week

Deadlift:
5 x 35% of max
5 x 45%
3 x 55%
5 x 35%
5 x 45%
5 x 55%

Core Challenge Day 14

‘Death by Sit Ups’ w/ plate

Sit ups with plate over head

RX
25/15

L2
15/5

L3
5/0

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Skill

Hang power clean

WOD

3 Rounds for time of:

RX:

  • 45 Front Squats (45#/25#)
  • 30 Push Ups
  • 15 Hang Power Cleans (115#/75#)

L2:

  • 45 Front Squats (45#/25#)
  • 30 Push Ups
  • 15 Hang Power Cleans (95#/65#)

L3:

  • 60 Back Squats (45#/15#)
  • 30 Knee Push Ups
  • 15 Hang Power Cleans (75#/45#)

Performance WOD
Recovery Week

Press:
5 x 35% of max
5 x 45%
3 x 55%
5 x 35%
5 x 45%
5 x 55%

Core Challenge Day 13

4 rounds time
20 reps of each

RX,L2,L3
1 leg hip bridge
hollow rocks
Towel inchworms

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Skill

  • Snatch Balance
  • Split Jerk

WOD

Snatch Balance
3-3-3-2-2-2-1-1-1

Split Jerk
2-2-1-1-1-1

30 L-Sit Pull-Ups/30 Knee Up Pull-ups/30 Pull-ups at own pace

Performance WOD
Recovery Week

Press:
5 x 35% of max
5 x 45%
3 x 55%
5 x 35%
5 x 45%
5 x 55%

Core Challenge Day 12

30,20,10,5,4,3,2,1 for time

Bar roll outs or plank walk outs
Alt rotating knee to elbow with towel. (push up position) Each equals 1 rep . Both sides equals 1 rep on last 5 reps.

RX, L2,L3
Bar roll outs or plank walk out
Alt rotating knees to elbow

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WOD

Rain or shine, so dress appropriately!

Five rounds for time:

  • Run 400m
  • 20 GHD sit-ups or 50 Abmat Situps
  • 10 Deadlift (Rx: 225/135, L2:185/115, L3: 155/105)

Performance WOD
Recovery Week

Squats:
5 x 35% of max
5 x 45%
3 x 55%
5 x 35%
5 x 45%
5 x 55%

50 Leg Extensions

 

Core Challenge Day 11

‘Death by Planks’

Each min

  • 30 sec Plank Hold
  • Plank Sprawls (adding one rep each min until failure)

RX
Elbow plank
Plank Sprawls

L2
Elbow plank
Plank Sprawls

L3
Knee planks
Plank Spawls

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7 days of Core Challenges complete! This first week of our 21 Days of core madness have been fun! Have you guys been keeping up? Whether in the CFR box, Verve H&F gym, or at home, all workouts are scaled to meet various fitness levels; which means you can get in on these workouts no matter where you are! Check out the workouts posted so far:

Core Challenge WOD Day #1

Focus: core stabilization 

WOD

Elbow Planks 
3 rounds ALAP (as long as possible )

RX

Stability Ball Elbow Plank

L2 

Elbow Planks

L3 

Elbow plank on with knees

Record your longest time. 

Core Challenge WOD Day #2

25 Torpedoes
20 Crunches

Core Challenge WOD Day #3

5 min AMRAP

RX
12 alternating Bird Dogs (knees to elbows)
10 Roll up Star Jumps

L2 
12 Bird dogs
10 Roll up Star Jumps 

L3
12 bird dogs 
10 sit ups 

Core Challenge WOD Day #4

RX

Russian Twist w/ Med Ball
Side Plank Bends
Windshield Wipers

L2

Russian Twists
Side Plank Dips
Windshield Wipers 

L3

Russian Twists w/ feet on the floor
Side Plank Hold
Windshield Wipers 

4 Rounds; 10 reps for each movement

Core Challenge WOD Day #5

4 rounds for time of

RX

7 Supermans
14 Alternating Twisting Knees to Elbows
20 Alternating 1 Leg Hip Bridges

L2

7 Supermans
14 Alternating Twisting Knees to Hips
20 Alternating 1 Leg Hip Bridges

L3

7 Supermans
14 Jack Knives
20 Alternating l Leg Hip Bridges 

Core Challenge WOD Day #6

6 min AMRAP
20 alt. Scissor kicks 
15 stability ball pikes 

Rx
20 Scissor kicks 
15 Stability ball pikes

L2 
20 Alt. Scissor kicks
15 Stability ball pikes (knees bent) 

L3
20 Alt. Scissor Kicks
15 Squat thrusters (starting in the push up position. Jumping your feet to your hands then kicking back to the push up position. 

Core Challenge WOD Day #7

RX 
100 T2B for time (it’s called a challenge) :)

L2 
100 knees to elbows for time

L3 
100 Jackknives for time


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Today’s WOD

  • Wednesday, 6/28/17

    WOD Push Press 1-1-1-1-1-1 then 1+ at 60% of last set of 1 *+ = max reps that you can manage with that weight. (Leave one or two in the chamber. Not until failure!) “Diane” 21-15-9 reps for time Deadlift (Rx:225#/155#, L2:185#/135#, L3: 135#/95#) Handstand Push-Ups (L2: w/pad, L3: DB Strict Press)
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