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

WOD 4.23.20


Announcements

Virtual CrossFit Classes
9am & 530pm

Warrior’s Path CrossFit – CrossFit

WU: Gymnastics Warm Up (eyes on the horizon) (No Measure)

1) Walk on toes – tight butt – straight legs – squeeze quads – belly in

2) Same as above + with arms in overhead press position

3) Walk on heels – tight butt – straight legs – squeeze quads – belly in

4) Same as above + with arms in overhead press position

5) Scraping heels – lift bucket with toes

Gymnastics-Hollow Body (Supine on the floor)

Gymnastics-Arch Body (Prone on the floor)

WU: Warm-up (No Measure)

WOD Specific Warm Up

5 Burpees

5 Air Squats + Jump Over DB

(Practice Movements in “DT”)

** If 1 DB perform 2x, once each side

5 Deadlifts

4 Hang Power Cleans

3 Push Jerks

WO: Metcon (2 Rounds for time)

CompTrain Home Gym

“Grip and Rip”

[On the 0:00]

For Time:

21 Burpees

1 Round of “Odd Object DT”

18 Burpees

1 Round of “Odd Object DT”

15 Burpees

1 Round of “Odd Object DT”

12 Burpees

1 Round of “Odd Object DT”

[On the 10:00]

For Time:

21 Air Squats Hops Over Dumbbell

1 Round of “Odd Object DT”

18 Air Squats Hops Over Dumbbell

1 Round of “Odd Object DT”

15 Air Squats Hops Over Dumbbell

1 Round of “Odd Object DT”

12 Air Squats Hops Over Dumbbell

1 Round of “Odd Object DT”

*1 Round of “Odd Object DT” goes as follows:

12 Deadlifts

9 Hang Power Cleans

6 Push Jerks
Scale Option

15-12-9-6 Burpees

15-12-9-6 Air Squats + Hops over line

WOD 4.22.20


Announcements

Virtual CrossFit Classes
9am & 530pm

Warrior’s Path CrossFit – CrossFit

WU: Warm-up (No Measure)

GOWOD Mobility & Warm Up

1 Min Cat & Cow

1 Min Lying Feet on Wall Stretch (push knees out)

1 Min Lying Floor Overhead Stretch

1 Min Calf Stretch Each Side

1 Min Trap Stretch Each Side

WU: Warm-up (No Measure)

General Warm Up

200 M jog OR 180 Speed Steps

25 ‘ High Knees

25′ Butt Kickers

10 Inch Worm + Push Ups

25′ Side Shuffle x2

200 M run OR 180 Speed Steps

Specific Warm Up (2 water bottles or light #)

10 Front Squats

5 Front Squats + 5 Push Press

5 Thrusters

Then repeat Specific Warm Up w/ WOD #

Metcon (Time)

CF Main Site 200415

For time, fast and heavy:

21 dumbbell thrusters

Run 400 meters

18 dumbbell thrusters

Run 400 meters

15 dumbbell thrusters

Run 400 meters

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

WOD 4.21.20


Announcements

Virtual CrossFit Classes
9am & 530pm

Warrior’s Path CrossFit – CrossFit

WU: Warm-up (No Measure)

General Warm Up

2 Rounds

50′ Bear Crawl

50′ Crab Walk

10 Broomstick Goodmornings

10 Broomstick Deadlifts – top down

10 Broomstick Good Morning to Front Squats

Specific Warm Up

10 Second hold at bottom of deadlift

Deadlift to below knee, to pockets, mid thigh, below knee, mid shin

WO: Metcon (Weight)

CF Main Site 200414

Practice SLIPS for 20 minutes

**What does “SLIPS” mean?

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

https://youtu.be/By-iwFFweIA

Today’s SLIPS

-> EMOM 10 practice handstand OR headstand hold and slow descent from straddle

-> Tabata a) plank b) left side plank c) right side plank d) reverse plank

-> 1 Min Pigeon Stretch L/R

WOD

Deadlift 7-7-7-7-7-7-7 reps

If at home, modify with dumbbells, jugs, or other heavy objects. Be Creative!

Share your at-home modifications and loads in comments.

Nothing Heavy?? Ok,

Single Leg object – straight leg Deadlift

10-10-10-10-10-10-10 per leg

POST: Metcon (Weight)

3 Rounds For Quality

8 Standing Strict High Pulls

8 Arnold Presses Rach Arm

(both performed on one arm, then the other

then

16 Weighted Sit Ups

WOD 4.20.20


Announcements

Virtual CrossFit Classes
9am & 530pm

Warrior’s Path CrossFit – CrossFit

CF: Metcon (Time)

CFMain Site Monday 200413

Candy

5 rounds for time of:

20 pull-ups * modified

40 push-ups

60 squats

OR

Maggie

5 rounds for time of:

20 handstand push-ups

40 pull-ups * modified

60 single-leg squats, alternating legs

Share your choice of workout, at-home modifications in the box on WODIFY
* Link for pulll up modification alternatives –>

https://wepullup.com/pull-up-alternatives/

WOD 4.18.20


Announcements

Virtual CrossFit Classes
9am & 530pm

Warrior’s Path CrossFit – CrossFit

WU: Warm-up (No Measure)

General Warm up

1 Min jog in place

10 push up to down dog

15 sit ups

20 spiderman lunges

Specific Warm Up (1 DB)

3 Front Squats L/R

3 Push Press L/R

3 Thruster l/R

(2 DB’s)

5 Deadlift w/ pause at the knee (up & down)

5 Deadlifts

WOD PREP 2 Rounds

5 Dumbbell Deadlifts

10 Sit ups

10 Step Ups

5 Thrusters L/R

WO: Metcon (AMRAP – Reps)

CFHQ – SYLB Workout 3

For time:

50 dumbbell deadlifts

50 AbMat sit-ups

50 box step-ups

50 single-arm thrusters

♀ 35 lb. DBs, 20-in. box

♂ 50 lb. DBs, 24-in. box