WOD 5.28.20


Warrior’s Path CrossFit – CrossFit

Front Squat

Front Squat

2-2-2-2-2-2

Front Squat Tsunami (3-1-3-1-3-1-12)

7 Sets Front Squat Every 90 Seconds

65% – 75% of 2 Heavy Reps

On the 0: 3 Reps

On the 1:30: 1 Rep

On the 3: 3 Reps

On the 4:30: 1 Rep

On the 6: 3 Reps

On the 7:30: 1 Rep

On the 9: 12 Reps

WOD 5.27.20


Warrior’s Path CrossFit – CrossFit

Front Squat Waves Part 2 (4-3-2, Rest4-3-2, Rest 4-3-2)

Set 1: 4 Reps @72%

Set 2: 3 Reps @78%

Set 3: 2 Reps @84%

3 Minutes Rest

Set 4: 4 Reps @78%

Set 5: 3 Reps @84%

Set 6: 2 Reps @89%

3 Minutes Rest

Set 7: 4 Reps @84%

Set 8: 3 Reps @89%

Set 9: 2 Reps @94%

Front Squat Spring Tides

On the 0: 9 Reps

On the 2: 7 Reps

On the 4: 5 Reps

On the 6: 3 Reps

On the 8: 1 Rep

On the 9:30: 1 Rep

On the 11: 1 Rep

On the 12:30: 1 Rep

On the 14: 1 Rep

On the 15:30: 1 Rep
Part 2 of our squat cycle, where we start with higher volume at lower weights, to seven heavy singles. Sets 1-4 completed “On the 2:00” Sets 5-10 completed “On the 1:30”.

WOD 5.25.20


Warrior’s Path CrossFit – CrossFit

WU: Warm-up (No Measure)

First Half of Chris Hinshaw Running Warm-up

Jog 200-400 m.

Dynamic Flexibility

*Leg Swings (10 R leg front to back, then L, then R side to side, then L side to side)

*Ankle Rotations (10 R and L, clockwise and counter-clockwise)

*Knee touches (3×3-5 sec. each leg) into the wall (toe 4+ in. from wall) to warm Achilles

Hip Mobility

*Side High-knee Karaoke drill (10 yards on each side)

*Alternating Forward Walkover “Hurdle” drill: High knee angled out and lift up and over

imaginary hurdle (10 yards)

*Walking while pulling knee to chest (while standing tall)

*Walking while pulling inner ankle up to chest (“Figure 4″)

WO: “Loredo” (Time)

6 Rounds For Time

24 Air Squats

24 Push-Ups

24 Walking Lunges

400 meter Run
With a running clock, as fast as possible perform the prescribed work in the order written for 6 rounds.

Score is the time on the clock when the final round of 400 meter Run is completed

WOD 12.20.19


Warrior’s Path CrossFit – CrossFit

RX: Metcon (Time)

Run 400 Meters – Jog 200 Meters

Run 200 Meters – Jog 200 Meters

Run 100 Meters – Jog 200 Meters

Rest 2 Min

3 Rounds
Optional Row Hard/Easy

500 – 250

250 – 250

100 – 250

GPP: Metcon (Time)

Run 400 Meters – Walk 200 Meters

Run 200 Meters – Walk 200 Meters

Run 100 Meters – Walk 200 Meters

Rest 2 Min

2 Rounds
Optional Row Hard/Easy

WOD 4.30.20


Announcements

Virtual CrossFit Classes
9am & 530pm

Warrior’s Path CrossFit – CrossFit

WU: Warm-up (No Measure)

3 Sets for Quality

30 Seconds Hollow Body Plank

3 Pike Push Ups

6 Shoulder Taps

9 Push Ups

Rest 1 Min Between Sets

Then Strict Object Press

Pausing 5 Seconds

3 Reps at top – full range of motion

3 Reps at eye level – tight midline

3 Reps at front rack – straight bar path

WO: SLIPS (No Measure)

SLIPS practice = Scales, L-sits, Inversion (handstands), Planks, and Stretching

WO: Metcon (Weight)

Shoulder press 10-10-10-10-10 reps

If at home, modify with jugs or other heavy objects. Share your at-home modifications and load in comments

WOD 4.29.20


Announcements

Virtual CrossFit Classes
9am & 530pm

Warrior’s Path CrossFit – CrossFit

WU: Warm-up (No Measure)

General Warm Up Tabata

Lateral Hops

Air Squats

Push Ups to Down Dog

Inch Worm

WU: Jump Rope Footwork Drills (No Measure)

E2MOM – 20 Reps Each – 3 Rounds

-Jumping lateral straddle

-Jumping forward straddle

-Skiier

-2 reps each single foot hops

Then at Min 6 practice either double unders OR double unders drill

WU: Warm-up (No Measure)

W/ Broomstick

20 Elbow Rotations

5 Tall Cleans

5 Front Squats

5 Hang Power Cleans

WO: Metcon (Time)

10 rounds for time of:

30 double-unders

10 hang power cleans

10 pull-ups

♀ 75 lb. ♂ 115 lb.

If at home, modify with jugs or other heavy objects. Share your at-home modifications and time in comments.

WOD 4.28.20


Announcements

Virtual CrossFit Classes
9am & 530pm

Warrior’s Path CrossFit – CrossFit

WU: Warm-up (No Measure)

General Warm Up 2 Rounds

10 Long Lunges

10 Good Mornings

10 Pass thrus

10 Scap Push Ups

Then;

5 Object Deadlift

5 Object DL + Shrug

5 Object DL + Shrug + High Pull

** 5 Drop Under Object

** 5 Object Cleans

WO: Metcon (Time)

CF Mainsite 200421 *MOD

24-21-18-15-12-9-6-3 reps for time of:

Med-ball cleans OR *Sumo Deadlift High Pulls

Push-ups

♀ 14-lb. ball ♂ 20-lb. ball

If at home, modify with a jug or other heavy object. Share your at-home modifications and time in comments.

https://youtu.be/rZ0aBATV4LQ
Med ball cleans – any similar sized ball will work, even a small back pack will do. Doe not need to be heavy

(think of your usual wall ball weight)

If nothing available perform SDLHP in place of MBC

(Goal is to generate explosive hip open in both of these movements)

WOD 4.27.20


Announcements

Virtual CrossFit Classes
9am & 530pm

Warrior’s Path CrossFit – CrossFit

WU: Warm-up (No Measure)

GOWOD Mobility & Warm Up

1 Min Lat Stretch Each Side

1 Min Wall Hinge

1 Min Wall Twist Each SIde

1 Min Wall Squat w/ broomstick

WU: Warm-up (No Measure)

5 Sets Snatch Pull Complex

5 Second (pausing at each)

1 Pausing Snatch Deadlift (mid shin)

1 High Hang Snatch Pull (pockets)

1 Hang Snatch Pull (knees)

1 Power Snatch (at finish)

1 Overhead squat (at bottom)

WO: Metcon (3 Rounds for reps)

Round 1:

Perform w/ broomstick

2 Min Power Snatch

Rest 30 Sec

2 Min Squat Snatch

Rest 30 Sec

2 Min Overhead Squats

Rest 30 Sec

Round 2:

Perform w/ Dumbbell

2 Min Alternating Power Snatches

Rest 30 Sec

2 Min Alternating Squat Snatches

Rest 30 Sec

2 Min Alternating Back Stepping Lunges

Rest 30 Sec

Round 3:

Perform w/ Kettlebell

2 Min Goblet Squats

Rest 30 Sec

2 Min Toes to handle

Rest 30 Sec

2 Min Russian Twists

WOD 4.25.20


Announcements

Virtual CrossFit Classes
9am & 530pm

Warrior’s Path CrossFit – CrossFit

WU: Warm-up (No Measure)

GOWOD Mobility & Warm Up:

1 Min Pigeon Each Side

1 Min Lat Stretch Each Side

1 Min T-opener

General Warm Up:

2 Rounds

10 Alt Leg Step Ups

8 Tuck Jumps

6 Air Squats

4 Box Jumps

WOD Specific Warm Up:

Review Push Press & @ home options

Review Kettlebell Swings & @ home options

Then Perform 1 Round of

10 PP, KBS, BJ

(Goal is to perform each set of 10 unbroken)

WO: “Jack” Out Of The Box (AMRAP – Rounds and Reps)

AMRAP 20

10 Push Press

10 Kettlebell Swings

10 Box Jumps
Army Staff Sgt. Jack M. Martin III, 26, of Bethany, OK, assigned to the 3rd Battalion, 1st Special Forces Group, Fort Lewis, WA, died September 29th, 2009, in Jolo Island, Philippines, from the detonation of an improvised explosive device.

Martin is survived by his wife Ashley Martin, his parents Jack and Cheryl Martin, and siblings Abe, Mandi, Amber, and Abi.

The “Jack” Hero WOD was originally posted on the CrossFit Main Site as the workout of the day for Wednesday, September 29, 2010 (100929).

WOD 4.24.20


Announcements

Virtual CrossFit Classes
9am & 530pm

Warrior’s Path CrossFit – CrossFit

WU: Warm-up (No Measure)

General Warm Up

AMRAP 10 MIN

50′ Shuttle Run

25′ Bear Crawl Forward

25″ Bear Crawl Reverse

10 Reps Bent Over Row

Specific Warm Up

3 Sets of 8 Reps DB Rows (increase weight)

then

2 Min Handstand/ Handstand Walking Practice

WOD PREP 1 ROUND

5 DB Row Right Arm

5 DB Row Left Arm

5 – 10′ HS Walk / 15′ Bear Crawl

WU: Metcon (Weight)

3 Sets For Quality

:30 Seconds Bent Over Row Hold (Right)

:30 Seconds Bent Over Row Hold (Left)

:30 Seconds Overhead Hold (Right)

:30 Seconds Overhead Hold (Left)

Rest 1 Minute Between Sets

WO: Metcon (AMRAP – Rounds and Reps)

CF Main Site 200417

Complete as many rounds as possible in 15 minutes of:

15 dumbbell rows, left arm

15 dumbbell rows, right arm

50-ft. handstand walk

♀ 35-lb. DB ♂ 50-lb. DB
Modify HS Walk to Bear Crawl

Challenge UP to Weighted Bear Crawl

OR

5 Wall Climbs = 50′ HS Walk