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Friday Primal Fitness WOD 7/20/18

WU:

3 Rounds:
5 Scapula pull-ups
5 Burpees
10 DU

MOB:

Banded shoulder
Roll out back

Strength/Skill:

15 minutes of gymnastics skill

WOD:

For Time:
1 Round of Kelly

400 Meter Run
30 Box Jumps -24″
30 Wallballs (20/14)

2 Rounds of Helen 

Run 400 meters
21 KBS (54/35)
12 Pull-ups

1 Round of Kelly

400 Meter Run
30 Box Jumps -24″
30 Wallballs (20/14)

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Thursday Primal Fitness WOD 7/19/18

WU:

200 m row, then 10 push-ups

200m row, then 10 air squats

200 m row, then 10 pull-ups

MOB:

Elbows on box stretch
Samson stretch

Strength/Skill:

4 RFQ:
5 Front Rack lunges (per side)
5 Rope pull-up
5 SA DB OH press (per side)

WOD:

“300”
10 Rounds:
5 CTB Pull-Ups/Pull-Ups
10 Dumbbell Repetitions* Rx 50/35
15 Ab Mat Situps

In each of the 10 rounds, the dumbbell movement is different:

Round 1 – DB Push Press
Round 2 – DB Burpees
Round 3 – DB Power Cleans
Round 4 – DB Bench Press
Round 5 – DB Lunge Steps
Round 6 – DB Front Squats
Round 7 – DB Bent Over Rows
Round 8 – DB Alternating Snatches (single arm)
Round 9 – DB Deadlifts
Round 10 – DB Thrusters

Light WOD:

“100”
5 Rounds:
5 Ring Rows
10 Different Repetitions*
15 Ab Mat Situps

In each of the 5 rounds, the movement is different:

Round 1 – DB Push Press
Round 2 – DB Lunge Steps
Round 3 – DB Bent Over Rows
Round 4 – DB Deadlifts
Round 5 – DB Squats

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Wednesday Primal Fitness WOD 7/18/18

WU:

100 double-unders then:

2 rounds:
5 inch worms
10 push-ups
5 v-ups

MOB:

Pigeon stretch

Strength/Skill:

Deadlift:
3x3 @80%

WOD:

For Time:
15/10 Cal Row
10 Box Jump Overs (24″/20″)
15 Power Cleans (135/95)
20 Toes to Bar
15 Push Jerks (135/95)
10 Box Jump Overs (24″/20″)
15/10 Cal Row
 

Light WOD:

For Time:
200M run
10 Burpees
15 DB Front Squat
20 V-Ups
15 DB Push Press
10 Burpees
200M run

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Tuesday Primal Fitness WOD 7/17/18

WU:

EB/PVC 6 EMOM:
1: 3 OH squats/ 3 sit-up to straddle/ 3 kip swing
2: 3 clusters/ 3 super man/ 3 pull-up
 

MOB:

Squat to t-spine rotation stretch
Wrist stretch

Strength/Skill:

OH Squats:
1x20 @65%

WOD:

AMRAP: 15 Minutes
3 Rope Climb
6 HSPU
9 Thrusters (95/65)

Light WOD:

AMRAP: 15 Minutes
3 Rope Pull Up
6 Pike Push Up
9 Air Squat

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Monday Primal Fitness WOD 7/16/18

WU:

Row 500/ Short Lap Then:

10 PVC Pass-throughs, Halos, GMs, OHS

EB/PVC 6 EMOM:
3 Dip-Drive-Shrug
3 Dip-Drive-Shrug-Muscle Snatch
3 Snatch Balance

MOB:

Squat Magic
Pass-throughs with band

Strength/Skill:

Snatch Complex:
1 high hang snatch + 1 hang snatch + 1 snatch
Build up to heavy, then do 2 5% de-loads

WOD:

For time:
20 Wall Ball Shots (20 lbs to 10’/14 lbs to 9′)
10 Burpees
18 Wall Ball Shots
9 Burpees
16 Wall Ball Shots
8 Burpees
14 Wall Ball Shots
7 Burpees
12 Wall Ball Shots
6 Burpees
10 Wall Ball Shots
5 Burpees
8 Wall Ball Shots
4 Burpees
6 Wall Ball Shots
3 Burpees
4 Wall Ball Shots
2 Burpees
2 Wall Ball Shots
1 Burpees
 

 

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SUNDAY PRIMAL FITNESS 930 AM COMPETITION WOD 7/15/18

Warm Up: Short lap, then-
EMOM 6 Mins
3 EB OHS/Hang Snatch
3 Situp to Straddle
3 Dive Bomber push up

Mobility: Athlete's Choice

WOD 1: 4-PERSON WORKOUT
IN 4 MINUTES COMPLETE:
RD. 1 - 50 SYNCHRO DEADLIFTS (185/125 RX) (135/85 N)
RD. 2 - 40 SYNCHO DEADLIFTS (185/125 RX) (135/85 N)
RD. 3 - 30 SYNCHRO DEADLIFTS (205/145 RX) (155/105 N)
*REMAINING TIME OF EACH ROUND PERFORM MAX REP SQUAT CLEAN
(For the deadlifts, team members can switch out at any point.  For the squat cleans, only one person lifts at a time.)

WOD 2: 2-PERSON WORKOUT
For Time:
8 Minute Cap
50 Alternating Pistols
(Front Rack Lunge 115/75 Int -  95/65 N)
30 Snatches (135/85 RX) (115/75 Int) (95/65 N)
50 Alternating Pistols
(Front Rack Lunge 115/75 Int -  95/65 N)
30 Snatches (135/85 RX) (115/75 Int) (95/65 N)

WOD 3: 2-PERSON WORKOUT
10 MINUTE CAP
FOR TIME
12-10-8
HANG SNATCH (135/85 RX) (95/65N)
OHS (135/85 RX) (95/65N)
SYNCHRONIZED BURPEES
(Teams will have 10 minutes to complete the workout.  They will split into pairs. Each pair will complete the workout.  The first pair must complete the entire workout before the second pair begins.)

ACCESSORY:
3X10 GHD SIT-UPS
3X10 DB CURLS

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Friday Primal Fitness WOD 7/13/18

WU:

100 double-unders then:

2 rounds:
5 inch worms
10 push-ups
5 v-ups

MOB:

Pigeon stretch
Roll out back

Strength/Skill:

4 RFQ:
6 DB Single leg RDL (per side)
6 DB Box step-ups (per side)
6 DB quadruped hip extension (per side)

WOD:

12 Rounds with a Partner, Alternate Rounds
2x Up and Back Farmers Carry (70/50)
15 Box Jump Over (24/20)
5 Squat Clean and Jerk (165/115)

Light WOD:

12 Rounds with a partner
2x up and back farmers carry
15 Box Step Over
10 DB Push Press

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Thursday Primal Fitness WOD 7/12/18

WU:

There and back:
Butt kicks, high knees, bear crawl

2 rounds:
10 monster walks
10 side reach-unders (per side)
5 v-ups

MOB:

Hip flexor wall stretch
Squat magic

Strength/Skill:

Back Squat:
5x5 @70%

WOD:

15 Min AMRAP
12 Deadlift (155/115)
9 HR Push Up
6 Bar Muscle Up

Light WOD:

15 Min AMRAP
Cindy

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Wednesday Primal Fitness WOD 7/11/18

WU:

200 m row, then 10 push-ups

200m row, then 10 air squats

200 m row, then 10 pull-ups

MOB:

Squat magic
Squat to t-spine rotation stretch

Strength/Skill:

Thrusters:
3x10 (6-7 rpe)

WOD:

4 Rounds for Time
10 Overhead Squat (95/65)
15 Toe-to-Bar
10 Overhead Squat (95/65)
10 Burpee Over the Bar

Light WOD:

4 Rounds for Time
10 DB Squat
15 Hanging Knee Raise
10 DB Squat
10 Burpee
 

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Tuesday Primal Fitness WOD 7/10/18

WU:

10 PVC Pass-throughs, Halos, GMs, Front Squats

EB/PVC 6 EMOM:
3 Clean Grip RDL +
3-Position Clean Pull: mid shin, top of the knee, high hang to pull
3 Power Clean

MOB:

Banded shoulder stretch
Elbows on a box

Strength/Skill:

Clean and Jerk Complex:
1 Power clean + 2 push/split jerks
Build up to heavy, then do 2 5% de-loads

WOD:

3 Rounds
100 Double Unders
25 Cal Row
10 Thruster (135/95)

Light WOD:

3 Rounds
50-100 Single Unders
20 Cal Row
15 DB Push Press

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Monday Primal Fitness WOD 7/9/18

WU:

6 EMOM:
1: New Jersey Ave jog
2: 3 ring rows/ 3 ring dips
3: :20 handstand hold

MOB:

Coach's Choice

Strength/Skill:

4 RFQ:
10 Ring rows
2 Skin-the-Cat
4 Muscle-up (scale as needed)
10 Handstand Kickup (5 each leg)

WOD:

13 Squat Snatch (135/95), then 4 rounds
Short Lap
20 Pull Ups
then, 13 Squat Clean (185/125)

Light WOD:

13 Push Press, then 3 rounds
Short Lap
15 Push Ups
then, 13 Push Press

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SUNDAY PRIMAL FITNESS 930 AM COMPETITION WOD 7/8/18

Warm up
EMOM 5 mins
-3 EB Cluster
-3 Superman
-3 Kipping TTB

Mob
Athlete’s choice

A.
Every minute, on the minute, for 6 minutes:
1 and 1/4 Front Squat x 2

Before you start, take 5-10 mins to warm up to the weight you will use across all sets

(1+1/4 squat = squat to full depth, come up to just above parallel, drop back down to full depth, and then back to starting position)

B.
Every two minutes, for 16 minutes (8 sets):
Power Clean + Split Jerk
(Pause for 2-3 seconds in the split jerk receiving position before recovering.)
Rest 2 minutes

Increase weight each round.

C.
Complete as many rounds and reps as possible in 10 minutes of:
250/200 Meter Row
12 Toes-to-Bar
8 Box-Facing Burpee Box Jump-Overs (24″/20″)
6 Strict Handstand Push-Ups

Rest 5 minutes, and then repeat.

D. Accessory
3x10 strict chin up
3x10 ghd back extension

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Friday Primal Fitness WOD 7/6/18

WU:

Long lap/500m Row then:

2 rounds:
10 pull-ups
10 Air squats
10 push-ups
 

MOB:

Squat Magic
Front Rack stretch

Strength/Skill:

Front Squat:
5x5 @70%

WOD:

21-18-15-12-9-6-3 Reps For Time
Thrusters (95/65 lb)
Bar-Facing Burpees

(Open 14.5 & 16.5)

Light WOD:

15-12-9-6-3 Reps for Time, Scale weight

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Thursday Primal Fitness WOD 7/5/18

WU:

3 Rounds:
5 Scapula pull-ups
5 Burpees
10 DU
 

MOB:

Scapular wall slide 3x5
Roll out back

Strength/Skill:

Push Press:
3x10 @65%

WOD:

For time:
20/15 Cal Row
40 Wall Ball Shots (20/14 lbs)
15 S2OH 135/95
Up and Back Single Arm DB Overhead Walking Lunge 65/45#
15 S2OH 135/95
40 Wall Ball Shots (20/14 lbs)
20/15 Cal Row

Light WOD:

For Time:
Short Lap
30 Wall Ball Shots
20 Kettlebell Swings
Up and Back Overhead Lunge w/ Plate (45/25)
20 Kettlebell Swings
30 Wall Ball Shots
Short Lap

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Wednesday Primal Fitness WOD 7/4/18

Happy Independence Day!

WU:

10 PVC Pass-throughs, Halos, GMs, Front Squats

EB/PVC 6 EMOM:
3 Clean Grip RDL +
3-Position Clean Pull: mid shin, top of the knee, high hang to pull
3 Power Clean

MOB:

Elbows on box
Squat Magic

Strength/Skill:

Clean Complex:
1 Squat clean + 2 Front squats
Build up to heavy, then do 2 5% de-loads

4th of July WOD:

"Gwen"
Clean and jerk 15-12-9 reps


**Touch and go at floor only. Even a re-grip off the floor is a foul. No dumping. Use same load for each set. Rest as needed between sets.


"This WOD was an early mainstay in CrossFit prior to Grace or Isabel. It became “Gwen” and has always been a workout where the goal is to pick a load, stay unbroken and touch and go off the floor. It’s a much different training effect when you are forced to hold onto that bar or suffer a “foul”. This is harder than Grace. It’s common to start with a weight that is too heavy or hard to hold and going unbroken forces you to miss a lift and drop it. The benefit of a strength training workout like this is you learn your upper limits and test your technique."

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