WOD @theprogrm - 23. September 2017

Warm Up

3 rounds of:

15m Forward bear crawl

115m Backward bear crawl

5 Push ups

10 Squat jumps

Clean warm up, 30/25kg

2x5 Clean pulls

2x5 Muscle cleans

2x5 Power cleans

2x5 Cleans

 

Strength / Skill work:

Power Clean + Hang Clean

1. Find your daily max in 1 power clean + 1 hang clean

2. Drop down to 90% and do 10 more singles of your weakest lift

 

Workout:

14 min AMRAP:

4 Thruster

8 Box Jump Over, 24/20in

4 STOH

8 Box Jump Over, 24/20in

 

Weight: 60/45kg

 

Accessory (optional):

Grip strength

Accumulate 3 min heavy KB hold

WOD @theprogrm - 22. September 2017

Warm Up:

4 rounds of:

20 Standing pose drill https://vimeo.com/181291071

15m walking lunges

15 Hip hinges with PVC pipe helt on the back

10 Abmat sit ups

 

Strength / Skill work

16 min EMOM:

Min 1: Top of the pull up hold Scale = Stand on a box

Min 2: Top of the ring dip hold Scale = Leg assisted / top of the ring push up hold

Min 3: Wall facing HSH hold

Min 4: Bottom of the ring dip hold Scale = Leg assisted / bottom of the ring push up hold

 

Workout:

“Mr. Joshua”

5 rounds for time:

400m Run

30 Weighted Medball Sit ups

15 DL, 115/80kg

Time cap = 30 minutes

 

Accessory (optional):

Bodybuilding exercises

3 sets of max Bicep curls with empty bar

3 sets of max Strict press with empty bar

 

Rest 1 min between attempts

WOD @theprogrm - 21. September 2017

Warm Up:

3 rounds of:

15m Forward bear crawl

15m Backward bear crawl

10 Dislocates with PVC pipe

10 BTN snatch grip strict press

 

Snatch warm up from hang above the knee, 20/15kg

2x5 Snatch pull

2x5 Power snatch

2x5 Deep power snatch

 

Strength / Skill work:

Hang Power Snatch with pause

1. Find your daily 1RM with a 3 sec pause in the receiving position  

2. Drop down to 50% and do as 20 hang power snatch with a 3 sec pause in the receiving position.

 

 

Workout:

21-15-9

OHS, 40/30kg Scale = FS

Pull ups Scale = Jumping pull ups

 

Time cap = 8 minutes

 

Accessory:

Rotational focus

30 alternating Windmills (alternate every 3)

30 Russian twists

WOD @theprogrm - 20. September 2017

Warm Up:

27 Squats

Ankle mobility with KB*

15m Heel walk forward

Ankle mobility with KB

15m Heel walk backwards

 

*See video. Hold for 1 minute, then pull the KB up maintaining dorso flexion. Lift the foot off the box maintaining doros flexion actively as much as possible and hold for another 10 sec.

 

Strength / Skill work:

10-1 @ BW

Bench Press 

Bend over Barbell row

 

Workout:

10 rounds for time:

21 DUs Scale = 42 Single unders

7 Ring Dips Scale = Ring push ups

7 Toes to bar Scale = Kipping straight leg to L-sit

7 One legged squats, alternating Scale = 14 Air squats

 

Time cap = 21 minutes

 

Accessory:

Stretching

Calves, 2 min each side

Chest, 1 min each side

WOD @theprogrm - 19. September 2017

Warm Up:

For time in teams of 4-5 with 5 rowing machines:

Rowing/Burpee relay

Each member has to get through the 5 rowing machines and must row 100m and then transition with 5 burpees next to the rowing machine to the next rower. The second member can start on the first rower when the first is on the second.

 

Front Squat warm up, 20/15kg

2x5 FS with a 3 sec pause in the bottom position

2x5 FS, slow down, fast up

2x5 FS, one and a halves

 

Strength / Skill work:

Front Squat

1. Find your daily 4RM

2. Do 4 more sets of singles at the same weight but pause 3 sec in the bottom position.

 

Workout:

3 rounds for time:

15 Deadlift, 100/70kg

15 Bar facing burpees

 

Time cap = 10 minutes

 

Acessory:

Midline stability

EMOM 9 minutes

Min 1: 30 sec Hollow hold

Min 2: 30 sec Arch hold

Min 3: 30 sec Lying windshield wipers

WOD @theprogrm - 18. September 2017

Warm Up

3 rounds of:

10 Active shoulder opener https://youtu.be/qpluff7S3uo

10 Scapula pulls

10 Dislocates with PVC pipe

Jerk warm up, 20/15kg

 

2 rounds of:

10 Strict press

10 BTN strict press

10 Push press

10 Push jerk

10 Split jerk

 

Strength / Skill work:

Push Press + Push Jerk + Split Jerk

1. Find your daily max in 1 push press + 2 push jerk + 2 split jerk

2. Drop to 90%  and do 1 lift every 30 second for 9 minutes. E.g. 0 sec: 1 push press, 30 sec: 1 push jerk, 60 sec 1 split jerk. You have to pause 3 sec in the receiving pos of the push and split jerk.

 

Workout:

4 min AMRAP:

8 Wallballs, 9/6, 10/9kg

4 BMU Scale = Pull ups / Ring row

 

Rest 2 minutes

 

4 min AMRAP:

20 DUs

4 strict HSPU Scale = Box HSPU

 

Accessory:

Strongman focus

4 rounds of:

15m Yolk carry*

15m Farmers carry

 

Work with a partner and alternate

 

*Substitute with two racks and a heavy barbell in backrack, walking from rack to rack

WOD @theprogrm - 17. September 2017

Warm Up:

Foot touch game: 3x1 minute with alternating partners

  

Strength / Skill work

Back Squat

1. Find your daily 3RM

2. Drop down to 80% and do 4 more sets of 3

 

Workout:

20 min AMRAP

500m Row

50 DUs

25 Thruster 30/25kg

 

Accessory (optional):

TGU

1. Find your daily 2RM

2. Do 10 more alternating reps at the weight of your 2RM

WOD @theprogrm - 16. September 2017

Warm Up:

5 minutes “The floor is lava”

https://instagram.com/p/BYOCmYIDPH0/

Then,

Push Jerk Warm Up 20/15kg

10 Strict press

10 BTN Strict press

10 Push press

10 BTN Push press

10 Push jerk

10 BTN Push jerk

 

Strength / Skill work:

Push Jerk

1. Build up to a heavy set of 3

2. Do 4 more sets at the same weight.

 

Workout:

For time:

21-15-9

Deadlift, 100/70kg

KB Box step over, 2x16/12kg

 

Time cap = 8 minutes

 

Accessory (optional):

Hip mobilising

2 rounds of:

1 min Hip flexor stretch (each side)

2 min Glute stretch (each side)

WOD @theprogrm - 15. September 2017

Warm Up:

3 rounds alternate:

15m High knees

15m Bum kicks

15m Forward lunges

15m Backward lunges

10 Kipping swings

 

Workout:

“Severin”

For time:

50 Strict pull ups Scale = Ring rows

100 Hand release push ups

5km Run

Time cap = 50 minutes

 

 

Accessory (optional):

Stretching

2 min Pectoralis

2 min Hip flexor

1 min Calf

 

*Each side

WOD @theprogrm - 14. September 2017

 Warm Up:

3 rounds of:

15m Forward lunges

15m Backward lunges

15m Side lunges right leg first

15m Side lunges left leg first

Then,

OHS warm up, 20/15kg

10 OHS, slow down - fast up

10 OHS, 3 sec pause in the bottom

10 OHS, one and a halves

Then,

Snatch warm up, 30/25kg

2x3 Snatch pulls

2x3 Muscle snatch

2x3 Power snatch with a 3 sec pause in the receiving position

2x3 Snatch with a 3 sec pause in the bottom

 

Strength/Skill work:

Klokov Snatch

1. Find your daily 1RM in Klokov snatch (5 sec pause above the knee)

2. Drop to 90% and do 5 more sets of 1 Klokov snatch

3. Keep the weight at 90% and do 5 more sets of 1 normal snatch

 

 

Workout:

3 rounds for time:

400m Run

14 KB swings, 24/16kg

7 Ring Muscle-ups Scale = RMU transition on the floor https://youtu.be/yiz7KuMMCG0

 

Time cap = 16 minutes

 

Accessory (optional):

Bodybuilding exercises

3x 12-15 Bicep curls with DB

3x12-15 Single arm triceps extensions with DB

 

WOD @theprogrm - 13. September 2017

Warm Up:

800/700m Row

Then,

Front Squat warm up, 20/15kg

10 FS with a 3 sec pause in the bottom position

10 FS, slow down, fast up (getting the bounce)

10 FS, one and a halves

 

Clean warm up, 30/25kg

2x5 Clean pulls

2x5 Power clean

2x5 Full clean

 

Strength / Skill work

Clean

1. Find your daily 2RM (not TnG)

2. Drop down to 50% and do as many cleans as you can in 2 minutes.

 

Workout:

3 rounds for max reps:

20 cal Row

Max Strict press, 40/25kg

 

 

Accessory (optional):

Midline strength

3 rounds of:

10-15 sec L-Sit (on parallettes)

15 Side bends with heavy KB (slow movement)

WOD @theprogrm - 12. September 2017

Warm Up:

10 slow Jefferson curls with empty barbell

Then,

27 Good mornings with empty barbell

 

Strength / Skill work:

Deadlift

1. Build to a heavy set of 4 (this is not a 4RM)

2. Keep the weight and do 6 more sets of 3

 

Workout:

14 min AMRAP:

7 SDLHP

7 TTB Scale = Knee to chest / Abmat sit ups

7 STOH

7 TTB

7 OHS

7 TTB

 

Weight: 60/40kg

 

Accessory (optional):

Rotational Focus:

50 Rotationals WB touches 9/6kg

WOD @theprogrm - 08. September 2017

UMBAU FEST | NICHT VERPASSEN!

Hallo Leute - Wir werden 9. + 10. September das CrossFit Bülach für einen Umbau schliessen. Gerne laden wir euch am Montag 11. September zu einem Bier und Hot Dog Fest ein. Wir werden die 18:00 und 19:00 Klasse auf 20 CrossFitter und CrossFitterinnen aufstocken und herausfordernde Team WODs mit Competition abhalten. Diesbezüglich werden wir im ZenPlanner die Klassen umstrukturieren. Du und deine Freunde seid alle herzlich Willkommen und wir freuen uns auf jeden von euch! 

 

Warm Up:

6 min AMRAP:

15m High knees

15m Bum kicks

5 Kipping swings

2 Wall walks

 

Strength / Skill work:

KB circuit: 18 minutes of

20m KB OH walk

20 single KB swings

20m Front rack carry

20 alternating KB Snatches

20m Farmers carry

10 KB cleans

Weight: 16/12kg

 

Workout:

“Bulger”

10 rounds for time:

150m Run

7 C2B pull ups Scale = Jumping C2B pull ups

7 FS, 60/40kg

7 HSPU Scale = Box HSPU

Time cap = 25 minutes

 

Accessory (optional):

Single leg focus

3x10 Side lunges

3x10 Backward lunges

3x10 Lateral step ups

WOD @theprogrm - 07. September 2017

UMBAU FEST | NICHT VERPASSEN!

Hallo Leute - Wir werden 9. + 10. September das CrossFit Bülach für einen Umbau schliessen. Gerne laden wir euch am Montag 11. September zu einem Bier und HotDog Fest ein. Demzufolge findet das Fest am 16.09 nicht statt. Wir werden die 18:00 und 19:00 Klasse auf 20 CrossFitter und CrossFitterinnen aufstocken und herausfordernde Team WODs mit Competition abhalten. Diesbezüglich werden wir im ZenPlanner die Klassen umstrukturieren. Du und deine Freunde seid alle herzlich Willkommen und wir freuen uns auf jeden von euch! 

 

Warm Up:

3 rounds of:

10 Air squats

10 Kipping swings

10 Scapula pulls

Snatch warm up from hang, 20/15kg

10 Snatch pulls

10 Muscle snatch

10 Power snatch

10 Deep power snatch

10 Hang snatch

 

Strength / Skill work:

Hang Snatch

1. Find your 2RM

2. Drop down to 90% and do one hang snatch every minute on the minute for 10 minutes. You have to pause 3 seconds in the bottom position.

 

Workout:

For time:

21-15-9 Thruster, 60/40kg

42-30-18 TTB

 

Time cap = 16 minutes

 

Accessory (optional):

Rotational focus

50 Wallball partner throws, half kneeling

50 Lying windshield wipers

WOD @theprogrm - 06. September 2017

UMBAU FEST | NICHT VERPASSEN!

Hallo Leute - Wir werden 9. + 10. September das CrossFit Bülach für einen Umbau schliessen. Gerne laden wir euch am Montag 11. September zu einem Bier und HotDog Fest ein. Wir werden die 18:00 und 19:00 Klasse auf 20 CrossFitter und CrossFitterinnen aufstocken und herausfordernde Team WODs mit Competition abhalten. Diesbezüglich werden wir im ZenPlanner die Klassen umstrukturieren. Du und deine Freunde seid alle herzlich Willkommen und wir freuen uns auf jeden von euch! 

 

Warm Up:

OH mobility warm up

1 min pec stretch each side

10 Shoulder opener https://youtu.be/qpluff7S3uo

10 Kipping swings

 

Strength/Skill work:

 

For time:

50 Man makers, 15/10kg

 

*Man maker:

1 DB push up

1 DB Renegade row each side

1 DB hang clean into

1 DB Push press

 

Workout:

3 rounds for time:

800m run

3 Rope Climbs

50 Push Ups

 

Time cap = 25 minutes

 

WOD @theprogrm - 05. September 2017

UMBAU FEST | NICHT VERPASSEN!

Hallo Leute - Wir werden 9. + 10. September das CrossFit Bülach für einen Umbau schliessen. Gerne laden wir euch am Montag 11. September zu einem Bier und Hot Dog Fest ein. Wir werden die 18:00 und 19:00 Klasse auf 20 CrossFitter und CrossFitterinnen aufstocken und herausfordernde Team WODs mit Competition abhalten. Diesbezüglich werden wir im ZenPlanner die Klassen umstrukturieren. Du und deine Freunde seid alle herzlich Willkommen und wir freuen uns auf jeden von euch! 

 

Warm Up:

7 min AMRAP of:

200m Run *Substitute 250m Row

10 Push ups

10 Air Squats

10 Scapula pulls

 

Strength / Skill work

Bench Press

1. Built to a heavy set of  4

2. Keep the weight and do 6 more sets of 4.

 

Pull Up - Midline Strength

4 rounds for quality:

1. 5 Tempo pull ups, 3-1-x-1*

2. 30 sec Hollow hold

3. 30 sec Arch hold  

 

*3 sec lowering - 1 sec bottom pos - explode on the way up - 1 sec hold at the top

 

Workout:

16 min AMRAP

2 Cleans, 60/40kg

2 STOH, 60/40kg

*Add 2 reps each round.

 

Accessory (optional):

Posterior chain strength

50 Empty barbell good mornings

50 Banded hamstring curls https://youtu.be/Qwyxl7ybt4g?list=PL9Svf7ITGMuoQdr9uf7aCxMGiDyAu3_cE

WOD @theprogrm - 04. September 2017

UMBAU FEST | NICHT VERPASSEN!

Hallo Leute - Wir werden 9. + 10. September das CrossFit Bülach für einen Umbau schliessen. Gerne laden wir euch am Montag 11. September zu einem Bier und Hot Dog Fest ein. Wir werden die 18:00 und 19:00 Klasse auf 20 CrossFitter und CrossFitterinnen aufstocken und herausfordernde Team WODs mit Competition abhalten. Diesbezüglich werden wir im ZenPlanner die Klassen umstrukturieren. Du und deine Freunde seid alle herzlich Willkommen und wir freuen uns auf jeden von euch! 

 

Warm Up:

3 rounds of:

15m Heel walk

15m Duck walk

10 Dislocates with PVF pipe

 

Then,

 

OHS warm up, 30/25kg

5 BTN Strict press

10 OHS with a 3 sec pause in the bottom

5 BTN Push press

10 OHS, slow down, fast up

5 BTN Push jerk

10 OHS, one and a halves

5 BTN Split jerk

 

Strength/Skill Work:

Overhead Squat

1. Find your daily 3RM from rack

2. Drop down to 80% and do 3 more sets of 3

 

Workout:

3 rounds for time/max reps:

20/15 cal Assault Bike

30 sec max TTB  Scale = Abmat sit ups

20/15 cal Assault Bike

30 sec max Pull ups  Scale = Ring rows

 

Accessory (optional):

Straight arm strength

8 min EMOM:

Min 1: 2 Wall climbs, 2nd into 20 sec wall facing HS hold

Min 2: 30m KB OH walk

WOD @theprogrm - 03. September 2017

Warm Up:

15m Forward bear crawl

15m Backward bear crawl

15m Inchworm

15m Forward crab walk

15m Backward crab walk

15m Inchworm

Then,

6 min AMRAP with empty bar:

5 FS

5 Strict press

5 Clean pulls from mid shin

5 Push press

5 Power clean from mid shin

5 Push jerks

 

Strength / Skill work:

Power Clean + Power Jerk

1. Find your daily max in 2 TnG power clean + 2 TnG push jerk

 

Workout:

“Double Grace”:

60 C&J, 60/45kg

 

Accessory (optional):

For quality:

50 Ring rows

50 Bent over row

 

Split as needed

WOD @theprogrm - 02. September 2017

Warm Up:

3x1 min foot touch game with changing partners

Then,

10 FS with a 3 sec pause in the bottom position

10 FS, slow down, fast up

10 FS, one and a halves

 

Strength / Skill work:

Front Squat

1. Find your daily 5RM

2. Keep the weight  and do 5 more sets of 3

 

Workout:

4 rounds for time of:

15 C2B pull ups Scale = Jumping C2B pull ups

15 Ring Dips Scale = 10 Eccentric ring/box dips

15 Hand release push-ups

15m Handstand Walk Scale = 3 Wall climbs

 

Time cap = 16 minutes

 

Accessory (optional):

TGU

Perform 1 rep at each weight, each arm:

8-12-16-20-24-28-32-28-24-20-16-12-8

WOD @theprogrm - 01. September 2017

Warm Up:

3 rounds of:

10 Air squats

10 Plate jumps

10 Push ups

10 KB swings

 

Workout:

“Adam Brown”

2 rounds for time:

24 DL, 135/95kg

24 BJ, 24/20in

24 WB, 9/6kg

24 Bench Press, 90/60kg

24 BJ, 24/20in

24 WB, 9/6kg

24 Cleans, 65/45kg

Time cap = 45 minutes

 

Accessory (optional):

Grip strength

800m heavy KB farmers carry

WOD @theprogrm - 31. August 2017

Warm Up:

1 mile Run

Then, with an empty barbell

10 Strict press

10 FS

10 Push press

10 Power clean

10 Push jerk

10 Split jerk

 

Strength / Skill work:

Split Jerk

1. Find your 3RM

2. Drop down to 90% and do 1 more sets

3. Drop down to 80% and do 2 more sets

4. Drop down to 70% and do 3 more sets with a 3 sec pause in the receiving position.

 

Workout:

21-15-9

OHS, 45/30kg

SDLHP, 45/30kg

 

Rest 5 minutes

 

21-15-9

FS, 45/30kg

Push press, 45/30kg

 

Time cap for each workout = 7 minutes

 

Accessory (optional):

Bodybuilding exercises

3 rounds of:

3-6 Strict chin ups directly into max reps bicep curls with barbell

Rest 2 minutes between rounds.

WOD @theprogrm - 30. August 2017

Warm Up:

500m Row

Then,

2 min KB ankle stretch on box + 1 min heel walk

Then,

40 Hollow rocks

40 Arch rocks

 

Strength / Skill work: KB Komplex 32/24kg (each arm or KB doubles)

 

5 Sets of:

5 Snatches 

5 Cleans

5 Swings

5 STOH

 

Gymnastic Conditioning:

9 min AMRAP for quality:

20m Shuttle run (place two cones 5m apart)

6 Butterfly pull ups Scale = Butterfly rhythm drill

6 Burpees

 

Workout:

7 min AMRAP

Wallballs, 9/6kg 10/9ft

 

Straight into

 

1000m Row

 

Accessory (optional):

Unilateral focus

3 rounds of:

10 Lateral box step ups with KB (each side)

20 Alternating forward lunges with KB in goblet hold

10 Side lunges with KB in goblet hold

WOD @theprogrm - 29. August 2017

Warm Up:

100 alternating single unders

50 DUs / DU practise

Then alternate for 3 rounds,

10 Good mornings with KB on the back

10 Goblet squats

 

Strength / Skill work

Deadlift

1. Find your daily 7RM

2. Keep the weight and do 5 more sets of 4

 

Workout:

50-40-30-20-10

DUs

KB swings, 24/16kg

Pistols  Scale = Goblet squats

 

Time cap = 20 min

 

Accessory (optional):

Midline strength

50 GHD sit ups *Substitute weighted WB sit ups

30 Side lateral raise https://vimeo.com/170435375

WOD @theprogrm - 28. August 2017

UMBAU FEST

Hallo Leute - Wir werden 9. + 10. September das CrossFit Bülach für einen Umbau schliessen. Gerne laden wir euch am Montag 11. September zu einem Bier und Hot Dog Fest ein. Wir werden die 18:00 und 19:00 Klasse auf 20 CrossFitter und CrossFitterinnen aufstocken und herausfordernde Team WODs mit Competition abhalten. Diesbezüglich werden wir im ZenPlanner die Klassen umstrukturieren. Ihr seid alle herzlich Willkommen und wir freuen uns auf jeden von euch! 

 

Warm Up:

3 rounds of:

15m High knees

15m Bum kicks

10 Air Squats

10 Kipping swings

 

Then,

 

OHS warm up, 20/15kg

10 OHS, slow down, fast up

10 OHS, 3 sec pause in the bottom

10 OHS, one and a half

Snatch warm up, 30/25kg

5 Snatch pulls

5 Muscle snatches

5 Power snatches with a 3 sec pause in the receiving position

5 Snatches

 

Strength/Skill work:

Snatch Pull + TnG Snatch

1. Find your daily max in 1 snatch pull + 1 snatch

2. Drop down to 90% and do 1 more set of 1+1

3. Drop down to 80% but double the reps.*

4. Drop down to 70% but triple the reps.*

 

Do 1 snatch pull + 1 snatch, then drop the bar. Rest max 5 seconds before the next snatch pull + snatch.

 

Workout:

5 rounds for time:

400m Run

20 WB 9/6kg, 10/9ft

10 Pull ups Scale = Ring rows

 

Time cap = 17 minutes

 

Accessory (optional):

Rotational focus

50 Landmines

50 Lying windshield wipers

WOD @theprogrm - 27. August 2017

Warm Up:

1000m Row

Then

3 rounds for quality:

10 Good mornings with empty bar

20 Single unders (alternating feet)

 

Strength / Skill work:

Sumo Deadlift

1. Build up to a heavy set of 5

2. Do 5x3 at the heaviest weight from 1.1

 

Workout:

6 rounds 2 min on - 2 min off

20/15 cal Row

5 Over the rower burpees

Max DUs Scale = Single Unders

 

Accessory (optional):

Core strength

3 rounds for quality

30 sec Hollow hold

30 sec Arch hold

30 sec Side plank left

30 sec Side plank right

30 sec Rest

WOD @theprogrm - 26. August 2017

Warm Up

3 rounds:

10 Burpees

30 sec Bar hang

10 Sit ups 

 

Strength / Skill work:

Strict press

1.Find your 5RM

2. Drop down to 90% and do 5x5

Push press

1. Find your 5RM

2. Drop down to 80% and do 30 reps with as few sets as possible. Every time you break perform 15 sit ups

 

Workout:

21-15-9

Cleans 60/40kg Scale = Front squats from rack

TTB Scale = Abmat sit ups

 

Time cap = 8 minutes

 

Accessory

Posterior chain strength

3 rounds for quality:

10 Good mornings with an empty bar

20 Arch rocks

10 Single leg hip thrusters (each side)

WOD @theprogrm - 25. August 2017

Warm up:

5 min AMRAP of:

10 Push ups

10 Plate / low box jumps

10 Kipping swings

10 Air squats

 

Strength / Skill work:

Gymnastic Strength: TTB

1. Hang to L-Sit

3 sets of 5 reps with 2 sec hold in the L-Sit position each rep.

2. L-Sit to Toes to Bar

3 sets of 5 reps with 2 sec hold in the L- Sit position each rep.

3. Strict Toes to Bar

3 sets of 5-10 reps

 

Scale:

1. Hang to Knee to chest

3 sets of 5-10 reps with 2 sec hold in the knee to chest position each rep.

2. Lying straight leg TTB

3 sets of 10 reps

 

Workout:

Hero WOD: “Nutts”

For time:

10 HSPU Scale = Push ups

15 Deadlift, 115/80kg

25 Box jumps, 30/24in

50 Pull-ups Scale = Ring rows

100 Wallball, 9/6kg, 10/9ft

200 Double-unders

Run 400 meters with a 20/15kg plate

 

Time cap = 35 minutes

 

Accessory (optional):

Straight arm strength

8 min AMRAP:

30m KB Overhead walk

15 Hollow rocks

3 Wall walks

WOD @theprogrm - 24. August 2017

Warm Up:

1. OHS warm up, 20/15kg

10 OHS, slow down, fast up

10 OHS, 3 sec pause in the bottom

10 OHS, one and a halves

2. Snatch warm up, 30/25kg

5 Snatch pulls

5 Muscle snatches

5 Power snatches with a 3 sec pause in the receiving position

5 Snatches

 

Strength / Skill work:

Snatch + Hang snatch

1. Find your daily max in 1 snatch + 2 hang snatch

2. Drop down to 60% and do one lift every 30 seconds for 6 minutes. Alternating between 1 snatch and 2 hang snatch.

 

 

Workout:

Buy in

800m Run

Then,

3 rounds for time

27 DUs Scale = 60 Single Unders

21 WB, 9/6kg, 10/9 ft

15 TTB Scale = Abmat sit ups

 

Time cap = 17 minutes

 

Accessory (optional):

TGU

Build to a heavy single each arm. Then drop down to around 60% and perform an unbroken set until failure each side.

WOD @theprogrm - 23. August 2017

Warm Up

3 rounds of:

15m Bear crawl forward

15m Bear crawl backward

15m Crab walk forward

15m Crab walk backward

15 Shoulder dislocates with PVC pipe

 

Strength / Skill work:

Gymnastic Skill Development: Strict RMU

1. 3x 4-6 False grip RPU (Ring Pull Ups)

2. 3x 10 sec Top of the RPU hold in false grip

3. 3x 5 RMU transitions on the floor https://youtu.be/wCrX2cK7fIQ

4. 5x 1 eccentric RMU as slow as possible

 

Gymnastic Conditioning:

10 min EMOM:

Min 1: 2-4 strict RMU

Min 2: 40 DUs

 

Scale

10 min EMOM

Min 1: 4 Strict RPU or 3 RMU transition on the floor

Min 2: 60 Single Unders

 

Workout:

16 min EMOM:*

Min 1: Cal Row

Min 2: Alternating DB Power snachtes 20/15kg

Min 3: BJO, 24/20"

Min 4: Push ups

 

*Goal is to have the same score each round.

 

Accessory (optional):

Unilateral focus

8 min AMRAP for quality:

15m KB OH walking lunges, left arm

15m KB OH walking lunges, right arm

15m KB Front rack walking lunges, left arm

15m KB Front rack walking lunges, right arm

WOD @theprogrm - 22. August 2017

Warm Up

1 mile Run

Then,

27 Squats

27 Good mornings

 

Strength / Skill work:

Back Squat

1. Find your 10RM

2. Do 2x5 with the heaviest weight of 1.1 You’ve to pause 3 seconds in the bottom position.

 

Workout:

DT: 5 rounds for time

12 Deadlifts

9 Hang power cleans

6 Push jerk

70/45kg

 

Time cap = 12 min

 

 

Accessory (optional):

Bodybuilding exercises

3 rounds of:

10 Bicep curls with DB

10 Tricep  extensions with DB (single arm, overhead)

10 Shoulder press (single arm, each side)

WOD @theprogrm - 21. August 2017

Warm Up:

3 rounds for quality:

10 Goblet squats with KB

10 Scapula pulls

10 Good mornings with KB on the back

 

Strength:

Bench Press

1. Find your daily 6RM

2. Keep the weight and do 6x3 with a 3 sec pause in the bottom position. In between sets perform 12 DB single arm bent over rows (knee and hand on a bench).

 

Workout

15 min AMRAP:

5 Pull ups

10 WB, 9/6kg, 10/9ft

15 KB swings, 32/24kg

 

Accessory (optional):

Rotational work

50 Russian twist with plate

50 Windshield Wipers

*Work with a partner, change as you like 

WOD @theprogrm - 20. August 2017

Warm Up:

2 rounds of:

15m Inch worm

15m Forward bear crawl

15m Backward bear crawl

15m Forward crab walk

15m Backward crab walk

Strength / Skill work:

Strict Press

1. Find your daily 3RM

2. Drop down to 70% and do 30 reps with a 3 sec pause overhead.

 

Workout:

8 min AMRAP:

8 OHS, 50/35kg

4 strict Pull ups Scale = Ring rows

 

Rest 2 minutes, then

 

8 min AMRAP:

8 SDHP, 50/35kg

4 strict HSPU Scale = HSPU with feet on box

 

Accessory (optional):

Bodybuilding exercises

3x10-12 Single arm triceps extension

3x12-15 Single arm shoulder press

WOD @theprogrm - 19. August 2017

Warm Up:

27 Squats with KB in goblet hold

27 Good mornings with KB on the back

 

Strength / Skill work:

Clean

1. Find your 2RM

2. Drop down to 80% and do 3 more sets of 2

Workout:

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

Deadlifts, 100/70kg

Bar Facing Burpees

 

Time cap = 18 minutes

 

Accessory (optional):

Rotationals Focus

50 KB Windmills, alternate side every 5 reps

WOD @theprogrm - 18. August 2017

Warm Up:

3 rounds of:

20 Standing pose drill

10 Air squats

10 Kipping swings

 

Gymnastic Strength:

Ring dip

1. Find your daily 3RM

2. Drop down to 70% and do 5x3

Scale

1. 5x3-5 eccentric ring dips, 5 sec lowering

 

Handstand hold

1. 3x max freestanding HS hold Scale = Wall facing HS hold

Rest as needed in between

 

L-Sit hold (hanging)

1. 3x max L-Sit hold

Rest as needed in between

 

Workout:

“Daniel”

For time:

50 Pull ups Scale = Ring rows

400m Run

21 Thruster, 95/60lbs

800m Run

21 Thruster, 95/60lbs

400m Run

50 Pull ups Scale = Ring rows

Time cap = 30 minutes

WOD @theprogrm - 17. August 2017

Warm Up:

OHS warm up, 20/15kg

10 OHS, 3 sec pause in the bottom position

10 OHS, slow down - fast up

10 OHS, one and a halves

 

TnG Snatch warm up, 30/25kg

2x5 Tng Snatch pull

2x5 TnG Power snatch

2x5 TnG Snatch

 

Strength / Skill work:

Snatch

1. Find your daily 3RM in TnG snatch

2. Drop down to 90% and do 1 more set

3. Drop down to 80% and do 2 more sets

4: Drop down to 70% and do 3 more sets. Pause 3 seconds in the bottom position.

 

Workout:

4 rounds for time:

60 DUs Scale = 90 Single unders

15 Overhead Squats 45/30kg

3 SRMU Scale = 3 Ring to chest pull ups / 3 RMU transition on the floor https://youtu.be/wCrX2cK7fIQ

 

Accessory (optional):

Grip strength

3x max time plate hold.

Rest as needed in between.

 

WOD @theprogrm - 16. August 2017

Warm Up:

500m Row

Then,

2 min KB ankle stretch on box + 1 min heel walk

Then,

40 Hollow rocks

40 Arch rocks

 

Strength / Skill work:

Coaches Choice

 

 

Workout:

5 rounds, go every 4 minutes:

20/15 cal Row

8 Burpees over the rower

Max unbroken TTB Scale = Max knee to chest hold

 

Accessory (optional):

Unilateral focus

3x8 Single arm OH KB lunges

3x8 Side lunges with KB in front of the chest

 

WOD @theprogrm - 15. August 2017

Warm Up:

1 min passive hang

Then,

2 rounds of:

10 Shoulder external rotation drill each side (see video sent for week 17)

10 Dislocates with PVC pipe

10 BTN Strict press with PVC pipe

10 Air Squats

 

Strength / Skill work

Push Jerk

1. Find your 2RM

 

Push Jerk Cycling

1. Use 50% of your 2RM and do: 3x12

2. Use 60% of your 2RM and do 3x9

3. Use 70% of your 2RM and do 3x6

 

Main focus is to find a good rhythm and move fast and smooth.

 

Workout:

17 min AMRAP:

7 Cleans, 50/35kg

10 TTB Scale = Kipping hang to L-Sit

7 Thruster, 50/35kg

10 Pull ups  Scale = Ring rows

 

Accessory (optional):

Posterior chain strength

3 rounds of:

8-12 Single legged DL with KB

20 GHD Hip extensions *Substitute 20 Arch rocks

20 Hip thrusters

WOD @theprogrm - 14. August 2017

Warm Up:

5 rounds of:

5 Burpees

5 Air squats

10 Kipping swings (first two rounds)

5 Kipping pull ups (last three rounds)

Then,

FS warm up, 20/15kg

10 FS, 3 sec pause in the bottom position

10 FS, slow down - fast up

10 FS, one and a halves

 

Strength/Skill Work:

Front Squat

1. Find your daily 3RM

2. Drop down to 80% and do 3 more sets of triples

 

Workout:

For time:

Buy in:

75 WB, 20/14lbs 10ft

Then 6 rounds:

3 BMU Scale = Jumping BMU from box / C2B pull ups

6 Power snatch 45/30kg

9 BBJO 24/20in

 

Time cap = 18 minutes

 

Accessory (optional):

Midline strength

100 Abmat sit ups in as few sets as possible

WOD @theprogrm - 13. August 2017

Warm Up:

OHS warm up, 20/15kg

10 OHS, 3 sec pause in the bottom position

10 OHS, slow down - fast up

10 OHS, one and a halves

 

Snatch warm up from the hang, 30/25kg

2x5 Snatch pull

2x5 Power snatch

2x5 Deep power snatch

2x5 Hang Snatch

 

Strength / Skill work:

Hang Snatch + Overhead Squat

1. Find your daily max in 1 hang snatch + 1 OHS

2. Drop down to 80% and do 2 more set of 1 hang snatch + 2 overhead squat

3. Drop down to 70% and do 2 more sets of 1 HS + 3 OHS. You’ve to pause 3 sec in the bottom position of the hang snatch.

 

Workout:

For time:

27-21-15-9 reps for time of:

Squat cleans, 45/30kg

Ring dips Scale = Ring push ups

 

Time cap = 14 minutes

 

*Courtesy of CrossFit.com

 

Accessory (optional):

Grip strength

Accumulate 3 minutes rope hang

WOD @theprogrm - 12. August 2017

Warm Up:

4 rounds of:

15m Heel walk only

15m Inch worm

10 Air Squats

5 Push ups

 

 

Strength / Skill work:

Back Squat

1. Find your 2RM

2. Do 5 more sets at 80% with 3 sec pause in the bottom position

 

Workout:

In pairs for time:

10 RMU  Scale = RMU transitions on the floor

20 Pistols with WB, 9/6kg  Scale = Box step downs with WB

40 HSPU Scale = HSPU with feet on box

60 TTB Scale = Knee to chest

80 WB, 9/6kg, 10ft

1000m Run with WB, 9/6kg

 

Time cap = 22 minutes

 

Accessory (optional):

Bodybuilding exercises

10-1

Bench press

Bent over row

 

WOD @theprogrm - 11. August 2017

Howdy Community.

Anfangs Juli haben wir euch über unsere Neuigkeiten informiert. Gerne möchten wir euch heute konkretere Infos geben. Aufgrund der grossen Umstrukturierung in der Geschäftsleitung sowie in der Box haben wir uns entschieden an unserem dritten Jahrestag ein Reopening-Fest zu organisieren.. An diesem Tag werden wir auch unsere neuen Shirts präsentieren und mit dem Verkauf starten. Des weiteren stellen wir euch unsere neuen Protein-Lieferanten vor! Ihr werdet in Zukunft zu super Konditionen ans beste Protein kommen! Wie ihr es von uns kennt, werden wir euch weder verhungern noch verdursten lassen, wir schmeissen den Grill und zapfen das Bier an. Die Wiedereröffnung findet am 16. September 2017 statt - BITTE DICK IN DIE AGENDA EINTRAGEN! Wir laden euch und eure Freunde/Bekannte ganz herzlich zu diesem Fest ein, wir freuen uns auf euch.

 

Bevor wir aber den neuen Glanz und das neue Equipement geniessen können, müssen wir die Box über das Wochenende vom 9./10. September schliessen. Ihr werdet jedoch nicht zu kurz kommen, wir organisieren für dieses Wochenende Outdoor WODS.

 

Wie ihr bestimmt bereits gelesen habt, werden wir in Zusammenarbeit mit Swiss City Bootcamp und Larosa Workouts im September die erste Reboot Challenge in der Box starten - sagt das bitte auch an Freunde und Bekannte weiter! Es ist eine super Gelegenheit um sich weiterzuentwickeln. Für Leute ohne Erfahrung ist es der perfekte Einstieg in die CrossFit-Welt!

Wir hoffen, mit diesen Änderungen unsere Community noch weiter zu stärken. Für eure Geduld und Unterstützung danken wir Euch herzlich.

 

Wir werden Euch auf dem Laufenden halten. - ihr seid CrossFit Bülach

Warm Up:

3 rounds of:

20 Standing pose drill

10 Dislocates with PVC pipe

10 Kipping swings

 

Workout:

“Eva”

5 rounds for time:

800m Run

30 KB swings, 32/24kg

30 Pull ups Scale = Ring rows

Time cap = 40 minutes

 

Strength accessory:

Straight arm strength

Alternate between

5x3 Wall walk into 20 sec wall facing HS hold

and

5x15m KB OH walk, 2x16/12kg

Then,

30 Strict press with a 3 sec pause overhead, 20/15kg

WOD @theprogrm - 10. August 2017

Warm Up:

3 rounds of:

15m Forward walking lunges

15m Backward walking lunges

10 Kipping swings

10 Air squats

Then,

Thruster warm up, 20/15kg

10 FS, 3 sec pause in the bottom position

10 Strict press, 3 sec pause in the top position

10 FS, slow down - fast up

10 Push press

10 FS, one and a halves

10 Thruster

 

Strength / Skill work:

Cluster + Thruster

1. Find your daily max in 1 cluster + 2 thruster

2. 6 min EMOM: 1 cluster + 2 thruster at 90% of 1.

 

Workout:

12 min AMRAP:

12 Front rack forward lunges, 50/35kg

6 Push ups

12 SDHP, 50/35kg

6 Strict Chin ups Scale = Supinated ring rows

 

 

Accessory (optional):

Rotational Focus:

50 Sideways half kneeling Wallball throws, 9/6kg

WOD @theprogrm - 09. August 2017

Warm Up:

500m Row

Then,

2 min KB ankle stretch on box + 1 min heel walk

Then,

500m Row

 

Strength / Skill work:

Gymnastic Skill Development: Strict RMU

1.3x 4-6 False grip RPU (ring pull ups) Scale = False grip ring rows

2. 3x 10 sec Top of the RPU hold in false grip Scale = Top of the ring row hold in false grip

3. 3x 5 RMU transition on the floor https://youtu.be/wCrX2cK7fIQ

4. 5x1 eccentric RMU

 

Gymnastic Conditioning:

6 min EMOM:

1-3 strict RMU Scale = Leg assisted false grip RPU

 

 

Workout:

Games 2017 Triple G Chipper

For time:

100 Pull-Ups Scale = Jumping pull ups

80 GHD Sit-Ups *Substitute WB Sit ups, 6kg

60 One-legged squats, alternating Scale = Single leg box step downs

40 cal Row

20 DB Push presses 100/70lbs DB (1x DB)

 

Time cap: 14 minutes

 

 

Accessory (optional):

Posterior Chain Strength

50 Banded hamstring curls

50 Banded good mornings

WOD @theprogrm - 08. August 2017

Warm Up:

2 rounds of:

15m Forward Bear crawl

15m Backward Bear crawl

10 Plate jumps at each height: 20kg plate - 2x20kg plates - 20 in box

Then,

27 Good mornings with empty bar

Strength / Skill work

Deadlift

1. Build to a heavy set of 5RM

2. Drop down to 90% and do 1 more set of 5

3. Drop down to 80% and do 2 more sets of 5

Workout:

21-15-9 reps for time of: 

Box Jumps, 30/24in

HSPU Scale = HSPU with feet on box

Time cap = 7 minutes

Then: 

100 DU for time Scale = 200 Single Unders

Accessory (optional):

Midline Strength

3 rounds of:

1 min Plank hold with weight plate

1 min (or max possible time up to 1 min) Arch rocks


WOD @theprogrm - 05. August 2017

Warm Up:

5 rounds of:

100m Run

10 Sit ups

10 Kipping swings (first 2 rounds)

5-10 Kipping pull ups (second 3 rounds)

Power Snatch warm up, 40/35kg

2x5 Snatch pull

2x5 Power snatch

2x5 Deep power snatch

 

Strength / Skill work:

Power Snatch

1. Find your daily 2RM power snatch. Drop the bar after each rep.

2. Drop down to 80% and do 20 power snatch with a 3 sec pause in the receiving position

 

Workout:

12 min AMRAP of:

200m run

8 Toes-to-bar

4 Bar Muscle-ups

 

Accessory (optional):

Posterior Chain Strength

Alternate:

3x 1 min Banded Good mornings

3x 40 Arch rocks

WOD @theprogrm - 04. August 2017

Warm Up:

3 rounds of:

15m Walking lunges forward

15m Bear crawl backward

15m Inch worm

15m Crab walk forward

 

 

Workout:

“Barbara”

5 rounds for time:

20 Pull ups Scale = Ring rows

30 Push ups

40 Sit ups

50 Air squats

 

3 minutes rest between rounds.

 

Time cap = 45 minutes

 

*Try to  improve your time from May (Program 7)

 

Accessory (optional):

Shoulder prehab:

6 min AMRAP:

15m KB bottom up OH walk right

15m KB bottom up OH walk left

6 Bend over row with KB right

6 Bend over row with KB left

WOD @theprogrm - 03. August 2017

Warm Up:

27 Good mornings

Then,

100 Alternating Single unders

10  Push ups

10 Air squats with a 3 sec pause in the bottom

 

Strength / Skill work:

Sumo Deadlift

1. Find your 3RM

2. Drop down to 80% and do 5 more sets of triples.

 

Workout:

3 rounds for time of:

50 DU

25 WB 20/14lbs, 10/9ft

15 HSPU Scale = Box HSPU

5 Squat Cleans 70/50kg

 

Time cap = 15 min

 

Accessory (optional):

Rotational Focus:

3x 8-12 Hanging Windshield wipers

3x 10 Russian Twist with plate (each side)

WOD @theprogrm - 02. August 2017

Warm Up:

3 rounds of:

250/200m Row

10 Goblet Squats

10 Sit ups

 

10min Rope Climb Practice

 

Strength / Skill work:

Weightet Push Ups

5-5-5-5-5-5

 

Weightet Dips

5-5-5-5-5-5

 

Workout:

For time:

1000m Row

50 DB Thruster, 2x10kg (M/F)

30 TTB Scale = Abmat Sit ups

 

Time cap = 12 minutes

 

Accessory (optional):

Overhead mobility

Accumulate 2 min passive hang from bar

Accumulate 2 min active hang from bar

1 min pec stretch each side

WOD @theprogrm - 29. Juli 2017

Warm Up:

3 rounds of:

10 Kipping swings

10 Air squats

5 Push ups

Power Clean warm up, 40/35kg

2x5 Clean pull

2x5 Power clean

2x5 Deep Power Clean

 

Strength / Skill work:

Power Clean

1. Find your daily 3RM in TnG power clean

2. Drop down to 80% and do 3 more sets with a 3 sec pause in the receiving position

 

Power Clean Cycling

1. 3 sets of 12 TnG power clean at 40/35kg

2. 3 sets of 8 TnG power clean at 50/45kg

3. 3 sets of 4 TnG power clean at 60/50kg

 

Workout:

20 min AMRAP:

10 Power Snatch

10 Pull ups Scale = Ring rows

10 Thruster

10 TTB Scale = Abmat Sit ups

 

Weight: 50/35kg

 

Accessory (optional):

Bodybuilding exercises:

5 x AMRAP of:

DB Bicep Hammer curls

Single DB Overhead Triceps extension

Rest 1 minute

WOD @theprogrm - 28. Juli 2017

Warm Up:

40 Standing pose drill

Then, 2 rounds of:

15m Walking lunges forward

15m Walking lunges backward

15 Air squats

 

 

Workout:

“Hidalgo”

For time:

2 mile Run

2 min Rest

20 Squat Cleans, 135/95 lbs

20 Box Jumps, 24/20in

20 Overhead Walking Lunges 45/25lbs plate

20 Box Jumps, 24/20in

20 Squat Cleans, 135/95 lbs

2 min Rest

2 mile Run

Time cap =  50 minutes

 

Accessory (optional):

Ankle mobility

2 min KB stretch on box (see video)

1 min walk on heels only