thewod

Posted on: May 4th, 2016 by Euphoria CrossFit


Euphoria CrossFit – Regular Classes

Warm Up/Mobility

400m Run OR 500m Row

15 air squats

10 passthroughs

5 ATW each direction

15 air squats

A.: Tempo Clean Deadlift (EMOM x 5, 3 reps/min)

3 seconds to on the way up

3 seconds on the way down
This movement focuses on the 1st and 2nd pulls in the clean. You are focusing on rising with the bar, just like in the clean, bringing your hips to the bar at the top of the 2nd pull.

1 min Rest/Transition to increase weight.

B.: Tempo P. Clean Complex (EMOM x 5, 1 complex/min)

1 Tempo Clean DL

1 High Hang P. Clean

1 Hang P. Clean
1 min Rest/Transition to increase weight.

C.: Tempo Squat Clean Complex (EMOM x 5, 1 complex/min)

1 Tempo Clean DL

1 Hang Squat Clean

1 Squat Clean
1 Min Rest/Transition to increase weight.

D.: Squat Clean (EMOM x 3, 1 Rep/min)

You have 3 attempts to establish a new 1RM. If you are successful with 1st lift, then add some weight for second lift, if you succeed with that, then add some weight for final rep. If you fail the first or second lift, then reattempt that same weight.

Posted on: May 3rd, 2016 by Euphoria CrossFit


Euphoria CrossFit – Regular Classes

Warm Up/Mobility

400m Run OR 500m Row

10 air squats

15 push ups

10 air squats

15 KB swings

Metcon (Time)

For Time:

800m Run or 1200m Row

3 rounds of:

10 box jumps

10 KB swings 70/50

800m Run or 1200m Row
*you are only running/rowing at the beginning and then at the end of the 3 rounds. Total time will include both runs/rows.

Posted on: May 2nd, 2016 by Euphoria CrossFit


Euphoria CrossFit – Regular Classes

Warm Up/Mobility

400m Run OR 500m Row

10 air squats

10 KB swings

10 air squats

10 Passthroughs

10 OHS w/ PVC

A.: Overhead Squat (4 x 2 Increasing, Find 2RM (10 Mins))

B.: Metcon (Time)

For Time:

50-40-30-20-10

Thrusters 45/35#

5-4-3-2-1

Rope climbs (3:1 TGU)

*25 min Time Cap

Posted on: May 1st, 2016 by Euphoria CrossFit


Euphoria CrossFit – Regular Classes

Warm Up/Mobility

400m Run OR 500m Row

15 air squats

10 passthroughs

10 air squats

10 reverse grip passthroughs

A.: Handstand Walk (10 min skill work)

10 Minutes of partner Handstand work, one holding the other.

B.: Metcon (Time)

4 rounds:

5 MU (3:1 CTB)

10 P. Snatch 95/65#

15 Burpees

Posted on: April 30th, 2016 by Euphoria CrossFit


Euphoria CrossFit – Regular Classes

Warm Up/Mobility

500m Row

10 passthroughs

10 good mornings

Hamstring Mobility

DL Review

Metcon (Calories)

Team WOD (Teams of 3)

20 min AMRAP:

partner A: Max Cal Row

partner B: DL hold 275/205#

partner C: HS hold/Plank hold

*Score is Total Calories as a team

*Team MUST rotate when the DL Hold breaks. Rower may only row when both holds are in place.

Posted on: April 29th, 2016 by Euphoria CrossFit


Euphoria CrossFit – Regular Classes

Warm Up/Mobility

400m Run OR 500m Row

10 air squats

10 passthrough lunges

30 sec HS Hold

5 strict pull ups

Metcon (Time)

5 rounds:


600m Run OR (800m Row)


10 HSPU


5 Pull Ups

Posted on: April 27th, 2016 by Euphoria CrossFit


Euphoria CrossFit – Regular Classes

Warm Up/Mobility

400m Run OR 500m Row

10 air squats

10 Barbell Front squats

10 Barbell Push Press

10 Barbell Thrusters

Metcon (AMRAP – Rounds and Reps)

Beat the Clock:

Thrusters 75/55#


*30 Min time Cap. When the clock catches you, you’re finished. Then complete as follows:


Cash Out, if the clock catches you at:


5-8 mins: 40 P. Cleans 75/55#


9-12 mins: 25 P. Cleans


13-16 mins: 12 P. Cleans


17-21 mins: 6 P. Cleans


22 + mins: 0 P. Cleans

Posted on: April 26th, 2016 by Euphoria CrossFit


Euphoria CrossFit – Regular Classes

Warm Up/Mobility

400m Run OR 500m Row

10 air squats

10 pass throughs

10 air squats

10 OHS

A.: Snatch Push Press (4 x 4 Across (10 mins))

Snatch grip on barbell, weight is pressed from behind the neck.

B.: Snatch Balance (5 x 4 Across (10 mins))

C.: Metcon (AMRAP – Rounds and Reps)


8 Min AMRAP


6 Box Jumps 24/20”


9 Ring Dips


12 KB Swings 55/35#


*If you can do MU, Ring Dips from the high rings.

Posted on: April 25th, 2016 by Euphoria CrossFit


Euphoria CrossFit – Regular Classes

Warm Up/Mobility

3 rounds:

30 DU/SU

15 air squats

10 passthroughs

Metcon (Time)

10-9-8-7-6-5-4-3-2-1


S. Snatch 75/55#


10-20-30-40-50-60-70-80-90-100


DU

Posted on: April 22nd, 2016 by Euphoria CrossFit


Euphoria CrossFit – Regular Classes

Warm Up/Mobility

3 rounds:

30 DU/SU

10 Push Ups

15 Air Squats

movement review & warm up

Metcon (Time)


4 Rounds:


200m Run (300m Row)


30 SDLHP 95/65#


15 OTB Burpees


10 Bent over Rows 95/65#