WODs | Raise the Bar Fitness

Strength

Thursday, January 23rd, 2020

Strength

Barbell Squats
4 x 8 - 60-65% 1RM
(20-30 seconds rest)
Single Leg Glute Bridge
3 x 8 ES - hold 3-4 seconds at top
(30-60 seconds rest)

WOD

Workout Format

Reverse Ladder (10-9-8-7-6-5-4-3-2-1)
Bar Facing Burpees
* 3 Barbell Push Press in between each set of burpees)

Strength

Wednesday, January 22nd, 2020

Strength

Barbell Bent Over Row
3 x 6
(1-2 minutes rest)
Superset
3 x 10 X-Sit ups
3 x 10 Superman
(30-60 seconds rest)

WOD

Workout Format

10 Man Makers
* Followed by...
3 Rounds
20 Sit Ups
10 Box Jumps
* Followed by...
10 Man Makers

Strength

Tuesday, January 21st, 2020

Strength

Half Kneeling Single Arm Dumbbell Shoulder Press
3 x 8 ES
(1 minute rest)
Push-ups - weighted if too easy
4 x 8
(1 minute rest)

WOD

Workout Format

3 Rounds
10 x T2B
20 x Single DB OH Lunges (left arm)
20 x Single DB OH Lunges (right arm)
10 x Cal Row/Bike

Strength

Monday, January 20th, 2020

Strength

Barbell Deadlift
20 minutes to build to a 1 rep max
(2 minutes rest)

WOD

Workout Format

10 Rounds For Time
5 HSPU
7 Wall Balls
9 KBS (American)

Strength

Friday, January 17th, 2020

Strength

3 Rounds (Rest 30-60 sec between sets)
8 x Ball Chest Throws
5 x Thrusters

3 Rounds (Rest 30-60 sec between sets)
8 x Slam Balls: 8 reps
5 x Double Dumbbell Snatches

WOD

Workout Format

Game Day!

Strength

Thursday, January 16th, 2020

Strength

TRX Rows or Ring Pullups
4 x 12
(20-30 second rest)
KB Farmers Carry
4 x 4 lengths
(30 - 60 second rest)

WOD

Workout Format

20 - 15 - 10 - 5
DB Snatches
Slam Balls
Single Leg Deadlifts
Bent Over Rows

Strength

Wednesday, January 15th, 2020

Strength

Back Squats
3 x 5 @ 75-80%
(1-2 min rest)
3 rounds (Rest 30-60 sec between sets)
30 seconds x Plank
30 seconds x Left Side Plank
30 seconds x Right Side Plank
(30-60 seconds rest)

WOD

Workout Format

3 Rounds of 6 Minutes
10 KBS
20 Walking Lunges
30 DU (50 Penguins)
AMRAP - burpees for the remainder of the 6 minutes (this is your score)
* 1 minute rest between rounds *

Strength

Tuesday, January 14th, 2020

Strength

Deadlift
3 x 5 - 75-80% 1RM
(1 - 2 minute rest)
Pistol Squats
3 x 8 - for quality
(30 - 60 second rest)

WOD

Workout Format

4 Rounds for time
20 x BOSU Situps
15 x Box Jumps
10 x TTB
5 ES x DB Clean and Jerk (50/35)

Strength

Monday, January 13th, 2020

Strength

Barbell Overhead Press
20 minutes to build to a 1 rep max
(2 minute rest)

WOD

Workout Format

10 Rounds for time
10 Wall Balls (20/14)
10 Pushups
Cashout: 75 Sit Ups

Strength

Friday, January 10th, 2020

Strength

6 Rounds (for quality)
30 seconds x Turkish Situps
30 seconds x Handstand Shoulder Taps
6 seconds x Rest

WOD

Workout Format

GAME DAY!

Strength

Thursday, January 9th, 2020

Strength

Deadlifts
3 x 8 - 60-65% 1RM
(20-30 second rest)
Glute Thrusts
4 x 8 - hold 3-4 second at top
(30-60 second rest)

WOD

Workout Format

For time (in order)
60 Wall balls
50 KBS
40 Med Ball Cleans
30 Box Jumps Overs
20 TTB
10 Burpees
* Finish with *
30 Russian Twists
30 med ball Situps

Strength

Wednesday, January 8th, 2020

Strength

Overhead Dumbbell Press
3 x 8
(1-2 minute rest)
Superset
3 x 10 ES Palloff Press
3 x 20-30 second Hollow Hold
(30-60 second rest)

WOD

Workout Format

4 Rounds for time
10 DB Snatch (left)
10 DB Snatch (right)
20 DB Front Rack Lunge
30 V Snaps
400m row/bike

Strength

Tuesday, January 7th, 2020

Strength

Pullups or Negative Pullups
4 x 8
(1-2 minute rest)
Single Arm Kettlebell Overhead Carry
4 x 4 lengths (switch hands each length)
(30 - 60 second rest)

WOD

Workout Format

BUY IN: 20 wall flips or walk up downs
15 - 9 - 6 - 3
Slam Balls
HSPU
Cal row/bike
* 2 lengths of farmer carries at the end of each round *
CASH OUT: Accumulate 2 minute plank

Strength

Monday, January 6th, 2020

Strength

Barbell Back Squats
20 minutes to build to a 1 rep max
(2 minute rest)

WOD

Workout Format

Annie
50 - 40 - 30 - 20 - 10
Double Unders
Situps

Strength

Friday, January 3rd, 2020

Strength

Strength here.

WOD

Workout Format

GAME DAY

Strength

Thursday, January 2nd, 2020

Strength

4 Rounds
8 ES x Single Leg Lift and Chop
4 lengths x Farmer Carry (both arms)
10 x Turkish Situps

WOD

Workout Format

Ladder, for Time (10 - 9 - 8 - 7 - 6 - 5 - 4 - 3 - 2 - 1)
Slam Ball Wall Touches
Slam Ball Situps
Push Up on Slam Ball
Ground to OH Slam Ball

General

Wednesday, January 1st, 2020

No Classes!

Start your year off with a short but intense workout; try the CrossFit Open 12.1.
AMRAP 7
Burpees