2014 Failgym WODs
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DayStrengthOlyWODGymnasticExtraWOD, 2nd session?
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Monday2/3/2014Squat3x5 w/ 5 sec hold at bottom @50%13.4 OpenMuscle UpProgression
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Tuesday2/4/2014PressFind 10 rep max, then do 2nd setEMOM10: 3 bear complex (135) odd, 7 butt slap burpees evenMuscle UpProgression
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Wednesday2/5/2014Clean2 EMOM at 75% until failure50 DU's, 50 squats, 25 GHD situps, 50 squats, 25 back extensions, 50 squats, 25 T2B, 50 DU'sHandstandWall work
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Thursday2/6/2014Front squat4-4-4 at 75%12 min AMRAP: 100 wall balls, 100 DU's, 10 MU'sMuscle UpProgression
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Friday2/7/2014Push press3-3-2-2-1-121-15-9 Thrusters, evil wheels and pullupHandstandWall work3x10 straight leg deadliftEMOM30, odd min row, even min 10 situps
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Saturday2/8/2014SnatchFind 1 rep max off of 20in box, then do 20 reps for time at that weight3x100 cal on airdyne - rest 3-5 min between setsPullups3x10 L-pullups
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Sunday2/9/2014OffOffOffOffOffOffOffOff
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Monday2/10/2014Squat5-5-5-5 at 75%AMRAP7 (9 thrusters 95#, 9 pullups) 3min rest AMRAP7 (10 Power clean and 10 OHS @115)Muscle UpProgression
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Tuesday2/11/2014Press5-5-5-5 at 75%Diane: 21-15-9 of 225 DL and HSPUMuscle UpProgression
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Wednesday2/12/2014OHSStart at 75# and add 10# EMOMFight Gone Bad (3rnd: 1min wall ball, 1 min sumo DL high pull, 1 min box jump, 1 min cal row, 1 min push press (75), 1 min rest)HandstandFree stand
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Thursday2/13/2014C&J3x3 TnG @70% 1RMTabata DUs, Tabtata pushups, Tabata burpees, Tabata hollow rocksMuscle UpProgression
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Friday2/14/2014SnatchFind 1 rep max from high hang2, 4, 6, 8, 10 C&J @200 with 18 wall ball between each roundHandstandWall work
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Saturday2/15/2014Squat3-3-3 at 80-85%Partner WOD, 30 KB OH lung, 60 box jump, 90 burpees, 120 KBS, 240 DUsPullups3-3-3 weighted3x5 bench @225
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Sunday2/16/2014OffOffOffOffOffOffOffOff
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Monday2/17/2014SquatFind 10 rep max, then do 2nd set3 RFT: 21 power clean (115), 27 burpees, 27 GHD situpsMuscle UpProgression
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Tuesday2/18/2014Jerk5x2 at 80% 1RMSet rower for 3 intervals of 2 minutes of rowing and 2 minutes of
"rest." During the first rest period, perform max reps of 95-lb.
thruster; the second rest period, 95-lb. power snatch; the third rest
period, 95-lb. squat cleans.
Muscle UpProgression
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Wednesday2/19/2014SnatchFind 1RM, then do 10 at 80% of that max100 plyo pushups to 45# bumper. Each time broken do 5-10-15 ft shuttle runHandstandWall work
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Thursday2/20/2014Front squat
Bench
TUT - 3x5 -- 5 down, 1 up @50%
Find 5 rep max
AMRAP7 5 sub-1:30/500-m pace pulls on C2 rower

315-lb. deadlift, 3 reps
Pullups4 rounds max rep5x4 depth drop to box jumpAMRAP10 2/2 wall ball/tuck jump, 4/4, 6/6, etc
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Friday2/21/2014CleanFind 1RM, then do 10 at 80% of that maxSet rower for 3 intervals of 2 minutes of rowing and 2 minutes of
"rest." During the first rest period, perform max pull-ups; the second
rest period, max burpees; and the third rest period, max GHD sit-ups
(hand to floor).
HandstandWall work
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Saturday2/22/2014Squat3x3 squat holds - 5sec at bottom @135#OffOffOff
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Sunday2/23/2014OffOffOffOffEMOM14: Odd 3 thrusters @165, even 10 hollow rocks and 10 supermansOffOffRow 5k
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Monday2/24/2014Squat1-1-1-1-1 @90% or higherElizabeth: 21-15-9 of power cleans (135) and ring dipsHandstandFree stand
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Tuesday2/25/2014Push press5-4-3-2-1-2-3-4-55-10-15-20-25 S2O (95), burpee pullupMuscle UpProgression
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Wednesday2/26/2014Snatch
Clean
2-2-2-2
Find power clean 1RM from 20in box, then do 20 reps at that weight (no box)
OffHandstandWall work
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Thursday2/27/2014OHSFind 3 rep maxEMOM12: Even 15 cal row, Odd 15 burpeesMuscle UpProgression
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Friday2/28/2014CrossFit Open 14.1
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