Hungry Hungry Hippos!
5 Rounds for time of:
10 Toes to Bar
10 Box Jumps 24/20
Rest to 10 minutes
5 Rounds for time of:
20 Hang Dumbbell Snatch 50/35
40 Double Unders
Rest to 20 minutes
5 rounds for time of:
5 Burpees
120 yard shuttle run, 15 yard out & back
SMACK!
https://www.youtube.com/watch?v=4-ZraI7u8vo
EMOM 20
Even: 10 Goblet Squats
Odd: 20 plank Knees to Elbows
21, 15 & 9 reps of:
Thrusters 75/53
Bar Touch Burpees
Pull Ups
RX+ 50/35# DBs, Chest to bar
RELOADED 30/20 DBs
10 minute time limit
21, 15 & 9 reps of:
Thrusters 75/53
Bar Touch Burpees
Pull Ups
RX+ 50/35# DBs, Chest to bar
RELOADED 30/20 DBs
10 minute time limit
Spend 5 minutes working on hip mobility while lying on your back.
SMACK!
https://www.youtube.com/watch?v=4-ZraI7u8vo
Empty Bar-60-65-70-75
E2M for 20 Min, alternate with 10 Kroc rows per side.
https://www.youtube.com/watch?v=SAMcarbfywA
https://www.t-nation.com/training/kroc-rows-101
21, 15 & 9 reps of:
Thrusters 75/53
Bar Touch Burpees
Pull Ups
RX+ 50/35# DBs, Chest to bar
10 minute time limit
Spend 5 minutes working on hip mobility while lying on your back.
100 burpees
For Time:
50 Box jumps, 24″
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
50 steps Walking Lunge
50 Knees to elbows
50 Push press, 45#
50 Back extensions
50 Wall ball shots, 20#
50 Burpees
50 Double unders
If you plan on eating junk for the super bowl, perform 51 of each movement, calling out “Belly-check” loudly after each movement.
20-Minute AMRAP of:
400m Run
Max Rep Pull-ups
Your coach is evil and will torture you for an undetermined amount of time.
21 OH Squats (95/63)
500m Row
15 OH Squats (115/83)
500m Row
9 OH Squats (135/103)
500m Row
21 Deadlifts (155/113)
500m Row
15 Deadlifts (185/133)
500m Row
9 Deadlifts (225/155)
3 rounds for time:
400m run
20 pullups
25 Min AMRAP
10 OH Sand Bag Squat
200 m Run dragging Sand Bag (100+100)
20 Hollow Rock
200 m Run
20 Side Plank with lateral Crunch
Broad Jumps to reach the ocean
200 m Swim or Run
Drag Push-Ups to the starting point
With your partner, alternating as desired.
For time:
50 Box jump, 24/20
50 Pull ups
50 Kettlebell swings, 53/35
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45/33
50 Partner anchored sit ups
50 Wall ball shots, 20/14
50 Burpees
50 Double unders
RX+
For time:
50 Box jump, 30/24
50 Chest to Bar pull ups
50 Kettlebell swings, 70/53
Walking Lunge, 50 steps 70/53
50 Knees to elbows, 20/14
50 Push press, 135/83
50 GHD sit ups
50 Wall ball shots, 20/14, 11/10′
50 Burpees 8/7′
50 Triple unders
RELOADED 25/20 DBs
3 Rounds, slow, medium, then fast
Row 150 Meters
10 sit ups
10 squats
10 air good mornings
10 push ups
10 high knees, side
Tic Toc 3×3
Bigger Tic Toc 3×3
Knees to Chest 2×3
Knees to Arm 2×3
Toes to Bar 2×3
Toes to Bar, Big Set
Do NOT do a max set, save it for the metcon.
RX+ = 5 sets of 3 toes to bar, 2 chest to bar, 1 bar muscle up
14-Minute AMRAP:
60 Calorie Row
50 Toes-To-Bars
40 Wall-Ball Shots, 20# / 14#
30 Cleans, 135# / 95#
20 Muscle-ups
Stagger Row start as needed. If you’re in the second group, stay warm.
Row, Bike or walk for 2 minutes very slow to recover. Regroup in a circle and stretch lying down on your back while recapping the WOD.
Circle Up with a PVC pipe and get ready for some fun!
https://www.youtube.com/watch?v=TBMSH-k_7As
Empty Bar-55-60-65-70%
Every 90 seconds for 15 minutes, alternate a Push Press set with a set of 10 KB side bends/side. Press at 0:00, Side bends at 1:30, Press at 3:00, Side Bends at 4:30, etc.
50-40-30-20-10 Double Unders
5-4-3-2-1 Rope Climbs
RX+ 100-80-60-40-20, Legless (legs for descent)
2 rounds:
30 seconds superman hold
30 seconds hollow hold
30 seconds side plank/side
30 seconds pigeon pose/side
30 seconds cobra stretch
Grab an abmat. Hold it up with ONLY one hand. If your pizza (abmat) gets knocked down, do a 5 rep penalty of whatever exercise coach prescribes. Only touch the mat with one palm! Any hold to the body or two hand hold is an immediate penalty. Coach will switch up exercises at random. Be ready!
https://www.youtube.com/watch?v=oNT0ld3JjD8
Alternating 10 minute EMOM
Minute 1: Double Unders to :45
Minute 2: Handstand Hold/Walk to :30
For doubles, modify to singles or attempts. RX+ = Triple Unders. Score Double unders.
5 rounds for total time:
15 Box jumps 24/20
30 anchored sit ups
120 yard shuttle sprint (45x out and back on a 15 yard course)
Rest 1 minute
Row, Bike or walk for 2 minutes very slow to recover. Regroup in a circle and stretch lying down on your back while recapping the WOD.
25 Jumping Jacks, hands touch behind and overhead straight arms. COUNT EM OFF
10 Thumb & Pinky Jacks
8 Long Lunge, Elbow to ankle, point behinds
12 Single Leg lateral lunges
10 Tight ab, butt back arm swings (building)
5-4-3-2-1 Wide stance walk out to push up, slow walkout on heels of palms
Small/medium/butterfly paint brush arm circles, fwd & back
Palms up shoulder rotations
https://www.youtube.com/watch?v=sI8h1xNUxcE
Empty Bar-55-60-65-70%
Every 90 seconds for 15 minutes, alternate a Front Squat set with a set of 1-2 reps short of failure of Pausing Ring Rows. Squat at 0:00, Rows at 1:30, Squat at 3:00, Rows at 4:30, etc.
3 Rounds for total Calories
Minute 1: 16 Overhead Lunges 75/53
Minute 2: 16 Push Press
Minute 3: Max Calorie Row/Bike/Ski
Minute 4: Rest
Reloaded 16 Goblet Lunges 53/35, 24 push press 35/20
RX 75/53
RX+ 95/63, 24 reps Push Press, Row
All lunges in place
Row, Bike or walk for 2 minutes very slow to recover. Regroup in a circle and stretch lying down on your back while recapping the WOD.
2 hand touch on ground, 2 hand touch on pads
Careful…
Scale to less reps or abmat sit ups
3 efforts on a 10 minute clock:
Row 500 Meters
3 Rope Climbs, 15′
Run 400 Meters
100 Double Unders*
*sub double unders with 25 burpees
Practice double unders and rope climbs before the wod.
30 muscle-ups for time
Scale to 2,3, or 4x pullups and dips per muscle up
CrossFit Kids starts at CrossFit A1A Monday January 30th!
6-9 year olds: 3:30-4:15pm
10-13 year olds: 4:15-5pm
First week free!
7 rounds for time:
1 rope climb
5 pullups
10 pushups
15 air squats
200m run
CrossFit Kids starts at CrossFit A1A Monday January 30th!
6-9 year olds: 3:30-4:15pm
10-13 year olds: 4:15-5pm
First week free!
9-6-3
Deadlifts (225/153)(315/213)
Push Jerk (135/93)(185/123)
THEN
100(Rx+200) Double Unders
CrossFit Kids starts at CrossFit A1A Monday January 30th!
6-9 year olds: 3:30-4:15pm
10-13 year olds: 4:15-5pm
First week free!
20 Min AMRAP
10 Sphinx Push-Ups
100 m Horse walk + 100 m Run backwards
10 Twisting Windmill with boat pose
Gorilla Crawl to reach the Ocean
200 m Swim or Run
20 Straight Leg Raise
Snaking Ape Crawl to the starting point
CrossFit Kids starts at CrossFit A1A Monday January 30th!
6-9 year olds: 3:30-4:15pm
10-13 year olds: 4:15-5pm
First week free!
2 rounds for time:
400m run
50 unbroken wallballs 20/14*
* breaking up of the wallball results in a 20 box jump penalty
*unbroken means no rest, no drop, no leaning against the ball, no holding it too long etc. UNBROKEN
CrossFit Kids starts at CrossFit A1A Monday January 30th!
6-9 year olds: 3:30-4:15pm
10-13 year olds: 4:15-5pm
First week free!
10 Synchronized Strict Pull Ups*
20 Power Snatch, alternating every 5
40 Front Squats, alternating every 10
80 Kipping Pull Ups, alternating every 10
120 Wall Balls, alternating every 10
80 Kipping Pull Ups, alternating every 10
40 Front Squats, alternating every 10
20 Power Snatch, alternating every 5
10 Synchronized Strict Pull Ups
RX = 75/53, 14/10
RX + = 95/63, 20/14, *one partner holds medball between feet, full squat on snatch
RELOADED = 40/25 DB snatch per arm (do 5 left, then 5 right to make 5 total then switch partners), 53/35 Goblet Squat
ALL – Scale pull ups as needed to a harder version to start and an easier version for the sets of 80. Have fun and push your partner!
CrossFit Kids starts at CrossFit A1A Monday January 30th!
6-9 year olds: 3:30-4:15pm
10-13 year olds: 4:15-5pm
First week free!
10 Synchronized Strict Pull Ups*
20 Power Snatch, alternating every 5
40 Overhead Squats, alternating every 10
80 Kipping Pull Ups, alternating every 10
120 Wall Balls, alternating every 10
80 Kipping Pull Ups, alternating every 10
40 Overhead Squats, alternating every 10
20 Power Snatch, alternating every 5
10 Synchronized Strict Pull Ups
RX = 75/53, 14/10
RX + = 95/63, 20/14, *one partner holds medball between feet, full squat on snatch
RELOADED = 40/25 DB snatch per arm (do 5 left, then 5 right to make 5 total then switch partners), 53/35 Goblet Squat
ALL – Scale pull ups as needed to a harder version to start and an easier version for the sets of 80. Have fun and push your partner!
CrossFit Kids starts at CrossFit A1A Monday January 30th!
6-9 year olds: 3:30-4:15pm
10-13 year olds: 4:15-5pm
First week free!
6 rounds for time of:
20/15 Calorie Row
10 4′ Long Jump Burpees
100 Yard Shuttle Run on a 10 yard course
1 rope climb
26 minute cap
RX+ = Bike, Legless Rope climb (use legs for descent)
CrossFit Kids starts at CrossFit A1A Monday January 30th!
6-9 year olds: 3:30-4:15pm
10-13 year olds: 4:15-5pm
First week free!
6 rounds for time of:
20/15 Calorie Row
10 4′ Long Jump Burpees
100 Yard Shuttle Run on a 10 yard course
1 rope climb
26 minute cap
RX+ = Bike, Legless Rope climb (use legs for descent)