WOD 6.05.20


Warrior’s Path CrossFit – CrossFit

Metcon (No Measure)

100′ Single Dumbbell Overhead Walking Lunge (Change Arms at 50′)

30 Weighted Abmat Sit-ups

10 Barbell Romanian Deadlifts (25% of 1RM Deadlift)

Rest 2 Minutes Between Sets

WOD 6.04.20


Warrior’s Path CrossFit – CrossFit

Clean and Jerk Complex

EOMOM x 5 Sets; building for quality

3-Position Power Cleans

(1x floor, 1x below the knee, 1x above the knee)

1 Push Jerk

1 Split Jerk

Metcon (AMRAP – Reps)

AMRAP 7:

3 Clean and Jerks (135/95), 3 Toes to Bar

6 Clean and Jerks (135/95), 6 Toes to Bar

9 Clean and Jerks (135/95), 9 Toes to Bar



Add (3) Reps to Each Movement Until Time Cap

WOD 6.03.20


Warrior’s Path CrossFit – CrossFit

Metcon (5 Rounds for reps)

5 Rounds:

1 Minute Wallballs (20/14)

1 Minute Alternating Dumbbell Power Snatches (50/35)

1 Minute Assault Bike Calories

1 Minute Rest

WOD 6.02.20


Warrior’s Path CrossFit – CrossFit

Metcon (6 Rounds for weight)

Every 3:00 x 6 Rounds:

15/10 Calorie Bike

30 Double Unders

3 Power Snatches

WOD 6.01.20


Warrior’s Path CrossFit – CrossFit

CF Main Site WOD 200126 (Time)

5 rounds for time of:

5 shoulder presses

10 push presses

15 push jerks

♀ 65 lb. ♂ 95 lb.
CF Main Site WOD 20.01.26

Compare to 05.12.14

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