WOD

KRAKEN CROSSFIT, BALLARD'S BEST CROSSFIT PROGRAM! CONTACT US: (206) 789-5010

Saturday 23MAR19

3/22/2019

PARTNER WOD

BUY-IN: 50 synchronized partner burpees

for time (break up reps but must go in this order):

80 pushups
80 cal row (can be done at a different time in the workout based on class size)
80 USA KB swings (24/16kg)
80 tall step-ups (30/24)
80 SDLHP w/KB (24/16)

CASH-OUT: 50 synchronized partner situps w/med ball (20/14)

March 21st, 2019

3/21/2019

OPEN WOD 19.5

(to be announced!)

Thursday 21MAR19

3/20/2019

S/T
A. 15 mins to "work your weakness":
HS holds/walking
False grip holds/kipping/MU transitions
pullups/C2B pullups/butterfly kipping
T2B/linking T2B

WOD

.5mi run
50 reverse lunges
.3mi run
50 USA KB swings (24/16kg)
.1mi run
50 situps

Wednesday 20MAR19

3/19/2019

S/T
A. Superset 5 rounds:
6-10 "low" ring rows (Rx: elevate feet)
:30 rest
:30 of hollow body flutter kicks (https://www.youtube.com/watch?v=qfdDaf95afk) (sc: reg. flutter kicks)
:30 rest

WOD
30-20-10

pullups
DUs x2 (SUx3)
v-ups

Tuesday 19MAR19

3/18/2019

S/T
A. Superset 4 rounds:
4-6 front squats at 65% (stay light & do not build)
:60 rest
ME chest-to-wall HS hold (:60 max)
:60 rest

WOD
10 min AMRAP

8 wall balls (20/14)
8 HSPU (sc: DB Z-press)
8 burpee box jumps (24/20)

Monday 18MAR19

3/17/2019

S/T
A. Every 90sec for 15 mins, alternate between:
6-8 deadlifts @ 65-70%
8-10 DB floor press
(will be 5 rounds of each movement)

WOD
3 RFT

25 dbl KB deadlifts (2x20kg/2x 12kg) (FB: 2x2kg/2x16kg)
20 dbl KB swings
15 dbl KB standing bent-over-rows
10 dbl KB jerks

Saturday 16MAR19

3/15/2019

PARTNER WOD

BUY-IN:
4 x down & back double KB waiter's walk/partner (alternate)

Pre-St. Patty's Day WOD
(borrowed from Crossfit Intensify)

17 min AMRAP

17 burpees
17 front squats (115/75)
17 deadlifts (115/75)

(partners divide reps, "you go I go" style. Recommendation: alternate after every burpee, divide front squats and deadlifts in half)

Friday 15MAR19

3/14/2019

OPEN WOD 19.4

(to be announced!)

Thursday 14MAR19

3/13/2019

S/T
TGUs: 5 reps on 1 side, E2MOM for 12 mins (i.e. 15/arm, 30 total).
(At 0:00, do 5 on one side, rest for the remainder of the 2 minutes, then at 2:00 do 5 on the other side, and so on. Start light, and only move up in weight if you feel comfortable with the movement and can get 5 reps done in a minute or less.)*

WOD
"Recovery Chipper"

for time:

BUY-IN: 400m treadmill jog/fast walk at incline 6.0

70 DUs (sc: 200 SUs)
60 prisoner step-ups (24/20)
50 RKBs (24/16kg)
40 situps
30 pushups
20 cal row**
10 T2B (sc: hanging knee raise)

*TGU drill adapted from Crossfit Charlottesville
** (can be done at any time in the WOD to stagger usage of erg)

Wednesday 13MAR19

3/12/2019

S/T
Superset 4 rounds:
4-6 pistols/leg (assisted/BW/add weight)
:30 rest
DU practice (1 min of practice OR max unbroken)
:60 rest

WOD
3 rounds for reps:

1 min ME USA KB swings (24/16)
1 min ME air squats
1 min ME burpees
1 min rest

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Erik Pontoppidan, bishop of Bergen

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