crossfit o4w Archives | CrossFit Old 4th Ward

Blog Archive

Home
Filter by: crossfit o4w

Strength

Snatch: 1 rep max

WOD

5-10-15-20-15-10-5: 
Unbroken sets of overhead squats 135/95 [75%]

*Complete all sets unbroken. Must put the bar down between sets. 10 burpee penalty for dropping the bar during a set. 

Post WOD

50 GHD sit ups

 

Strength

Sots press: 1 rep max

Accessory 

Skill: Ring work

OR

Work: 50 GHD sit ups (heavy as possible)

WOD

For time:
10 Muscle Ups
20 HSPU
30 Hang Power Cleans [135/95][55%]
40 Shoulder to Overhead [135/95][55% Jerk]
50 Pull Ups
60 Burpees
70 Deadlifts [135/95][40%]
80 Russian KB Swings [70/53]
90 Double Unders
100m Bear Crawl

Regular Saturday WOD will be held at noon on Saturday instead of 10am this week. Last Saturday event of the year guys, thanks for your patience while we’ve made some adjustments to the Saturday schedule last week and this week! We would LOVE to have everyone participate in this fun WOD for such a great cause! 

 

Lunge for Lungs is a special day to benefit the Cystic Fibrosis Foundation – Georgia Chapter


Here is how it works…

9 – 11:15a — 30/45 minute time slots for your workout. **The workout will be the same for everyone and for ALL skill levels. 

11:30 – 11:45a —- Lunge Competition for Prize! 

A suggested donation of $15 but please feel free to chip in more! This is all going to charity. 

What is the workout??? 

400m run
60 sit-ups
50 lunges with med ball 20lb men/14lb women
40 wall ball shots 20/14
30 burpees
20 air squats with medicine ball 20/14
10 box jumps
400m run
**Modifications for each depending on level of fitness/experience

**Credit Cards / Cash / Checks Accepted**

**WIN a $450 Raleigh Hybrid Bike**

Purchase a ticket for ONLY $10 online in the donation section athttps://finest.cff.org/roy-neills-finest Please note your Name and # of Bike Raffle Tickets in the comment section. The winner will be announced on Saturday! Good Luck!!!! (you can buy at the event as well)

So what exactly is Cystic Fibrosis you ask? 

Cystic fibrosis is a devastating genetic disease that affects the lungs and digestive system. More than ten million Americans are symptomless carriers of the defective CF gene. When the CF Foundation began in 1955, most children with CF did not live to see their first day of elementary school – scary right?! Advances continue to be made in finding a cure, but to help keep up the momentum of this life-saving research it takes more of it, which means money and most importantly creativity to raise it!

Strength

BTN press: 10 x 3 @ 70%

Accessory

Skill: Oly lifting (clean, snatch, jerk)

OR

Work: 100 bottoms up KB press (5 sets of 10 on each arm)
15 freestanding HSPU
50 atomic sit ups

WOD

As many rounds as possible in 5 mins:
15 push ups
25m sprint [1 gym length]
10 kettlebell swings 70/53
25m sprint 

Strength

Jerk: 1 rep max

Accessory

100 band pull downs
100 band face pulls

WOD

As many rounds as possible (AMRAP) in 10 mins: 
Snatch balance [70% of BW)
Every time the bar touches the ground, complete 20 toes to bar before returning to the bar. 

Strength

Floor press: 10 x 3 at 60%
Rest 30 seconds between sets

WOD

“Daniel”

50 pull ups
400 m run
21 thrusters 95/65 [50% of PP]
800m run 21 thrusters
400m run
50 pull ups

Strength

Box front squat: 1 rep max

WOD

“Michael” 
3 rounds for time:
800m run
50 back extensions
50 sit ups

Accessory/Post WOD

100 banded quad extensions (50 ea leg)

 

Strength 

Box back squat: 10 x 3 @ 65%

30 sec rest between sets 

Accessory

50 GHD sit ups
:90 second plank with weight

WOD

For time:
30 shoulder touches (modify on plyo box)
100 single arm KB swings 53/35 (50 each arm)
30 burpee box jumps 24/20

 

Strength

Front squat: 10 x 3 @ 70%
30 second rest between sets

Accessory

15 strict 3-point toes to bar

WOD

“Angie”
For time: 
100 pull ups
100 push ups
100 sit ups
100 squats

Strength

Deadlift: 10 x 3 @ 70%
Rest :30 between sets

Accessory 

100 ballistic good mornings (50% of bodyweight)
100 band face pulls

WOD

Elizabeth

For time:
21-15-9 reps of – 
Full cleans 135/95 (55%)
Ring dips


1 2 3