WOD

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

Saturday 19JAN19

1/18/2019

COACH-ROB'S-BIRTHDAY-PARTNER-WOD

30 min AMRAP - break up reps with partner as desired

42 burpees
42 air squats
42 HSPU (RX: strict) (sc: standing double DB press)
42 RKBs (RX: 28kg/20kg)
42 pushups (RX: w/weight vest or 15# plate on the back)

(RX= Rob Xtreme level)

Friday 18JAN19

1/17/2019

S/T
A. Front squats
4 x 6-8 @ 70%

WOD
5 min AMRAP
3 squat snatches (105/75)
5 burpees
7 T2B (sc: hanging knee raises)

*2 min rest*

5 min AMRAP
3 squat snatches (95/65)
5 burpees
7 V-ups (sc: knees-to-chest)

Thursday 17JAN19

1/16/2019

S/T
A. Turkish get-up technique- work up to a heavy single rep on each side

B. Superset 4 rounds:
TGU 1/1
:60 rest
ME (:60 cap) of chest-to-wall HS hold (or max distance HS walk with or without partner spot)
:60 rest

WOD
3 RFT

.25 treadmill run @ 1.5 incline
20 HS shoulder taps (total) against wall (sc: feet on box) - https://www.youtube.com/watch?v=ygfa4ynlc1I
100 DUs (sc: 2 min of attempts)

Wednesday 16JAN19

1/15/2019

S/T
Superset 4 rounds:
2-3 snatch pulls @ 103% of 1RM snatch
:60 rest
ME hanging l-sit (up to 30 sec- band assistance to scale)
1:30 rest

WOD
Open WOD 16.4
13 min AMRAP

55 deadlifts (225/155)
55 wall balls (20/14)
55 cal row
55 HSPU

Tuesday 15JAN19

1/14/2019

S/T
A. Bar muscle-up progression drills (coaches' choice- 15 mins)

B. 5 x 20 sec on/20 sec off hollow body rocks

WOD
12 min AMRAP

2 BMU (sc: jumping/banded BMU or 6 C2B pullups/jumping C2B)
10 box jumps (24/20)
20 USA KB swings (24/16kg)

Monday 14JAN19

1/13/2019

S/T

A. Snatch balance
1 x 3 @ 70% (of 1RM snatch- if your squat snatch was an empty bar, stick to that for the drill)
2 x 3 @ 75%
2 x 2 @ 80%
1 x 2 @ 85%

B. 40 back extensions (can be mixed in to the snatch balance sets)

WOD
2RFT - 15 min cap

50 DUs (sc: 2 mins of DU practice)
40 situps
30 OH squats (95/65)**
20 situps
10 burpees

**scale to a weight that looks/feels good- HEAVILY emphasize form over lbs/speed (#openarmpits)

Saturday 12JAN19

1/11/2019

PARTNER WOD
"Ryan Muramoto" (Crossfit 808 Memorial WOD)

34 min AMRAP (with partner)

100 burpee box jump-overs (24/20 )
.5 mi treadmill run
100 wall balls (30/20) (sc: 14/10)
.5 mi treadmill run
200 DUs (100 each - sc: is 200 SUs each)
.5 mi treadmill run

One partner works while the other rests. Partition the work as needed, except for the run (both athletes run together). For the double-unders/single-unders, each partner must complete 100/200 total.

Read more about this WOD and Ryan Muramoto here

Friday 11JAN19

1/10/2019

S/T
Strict press-to-push press dropset
warm-up to 75-80% of 1RM strict press, then complete
4x ME strict press reps followed by 3 push press reps

WOD
18 min EMOM

Min 1: 8 pullups (sc: 12 jumping pullups)
Min 2: 8 hang C2OH (105/75)
Min 3: 20 air squats
etc.

Thursday 10JAN19

1/9/2019

S/T
A. Max distance (m) in 15 pulls on the erg (repeat 5 times, record greatest distance reached)

B. Squat snatch technique and WOD warm-up (7 mins)

WOD
8 min ascending ladder AMRAP

3 (squat) snatch (95/65)
3 lateral burpees over BB
6 (squat) snatch
6 lateral burpees over BB
9
9
etc.

Wednesday 09JAN19

1/8/2019

S/T
A. Snatch-grip deadlift
Work up to a heavy 5, then do 5x4 at that weight

WOD
12 min AMRAP

8/8 goblet step-ups (26/16kg + 24/20)
8 ring rows (Rx: parallel)
40 DUs/100 SUs

WE'RE SOCIAL:

“...it is said that if a kraken were to lay hold of the largest man-of-war, they would pull it down to the bottom...”

“Natural History of Norway”
(Copenhagen, 1752–3)
Erik Pontoppidan, bishop of Bergen

Ballard Neighborhood Seattle, WA 98107

CrossFit Journal: The Performance-Based Lifestyle Resource

Kraken Crossfit© 2014 | 5301 Leary Avenue NW, Seattle, WA 98107 | (206) 789-5010 | kyleh@olympicathleticclub.com