2025/08/29
FRI
＜CrossFit＞
Warm-Up:
Coach's Choice
Skill, Strength:
5 Sets of
4 Z-Press with DB or BB（中重量、フォーム優先）
6~8 Tempo Ring row（@ 3秒下ろし、1-0-3）
WOD
Interval
On a 3:00 Clock x 4 Rounds
200m Run / 250m Row（choice）
12 Dual DB Front Rack Walking Lunge（22.5/15kg）
8 Toes-to-Bar（sc: Hanging Knee Raise）
With time remaining → Max Burpee Over DB
Rest 1:00 between rounds
LIGHT
Warm-Up
Coach's Choice
Skill, Strength:
DB FSQ (tempo 31x1)
10×3rep
Ring row(3↓1↑)
10×3
WOD1
Every4:00x3
250/200m Row or 200m run
10 Single Arm KB Box step up
10 KB side Pull
15 Air squat
*Ad DB Front SQ
＜HIIT＞
W-Up
Coach's Choice
WOD1
Amrap9
10 DB Bench Press
10cals row Easy pace
WOD2
For Time 3rd
10Box Jump
10Plate G20H
10Wall Ball
10Burppe over the WB
WOD3
Tabata core
H2R
Crunch Hold
WL
1. FSQor OH SQ 6sets x 5reps
*安定感＋立ち上がりを意識
2. Dip Jerk @80% 8*5
3. SNatch
60% HS 3*8 or Building up heavy
4. C&J
60% (3+3) x6 or Building Up Heavy Single
2025/08/28
THU
＜CrossFit＞
Warm-Up:
Coach's Choice
Skill, Strength:
Hand stand walk Progression
-Wall Plank Hold (face wall, 20–60 sec)
-Wall-Facing Handstand Hold (chest to wall, 20–60 sec)
-Box Handstand Shoulder Taps 10-20reps
-Hand stand hold with partner 20-60sec(Use PVC)
-Hand stand walk with partner(Use PVC)
WOD
5EMOM
Hand stand walk in 30sed
Cash out of
3rd for time of
15 T2B
15 Front Sqaut(154/103lb)
LIGHT
Warm-Up
Coach's Choice
Skill, Strength:
3sets x 10Wall walk
3sets x max sec of Wall walk hold
WOD1
TABATA
O)Bike
E)Lunge complex
※Max effort
3min Rest
10min Row
※easy pace
＜HIIT＞
W-Up
Coach's Choice
WOD1
3sets of
10sec Hollow hold
10 V up
10sec L sit hold
10 single leg hip thrsut(5each)
WOD2
20min AMRAP
250m Row
10 Burpee over the row
10 KB Swing
10 Mt.climber(R+L=1)
10 Rowing pike
200m Run
Rest 30sec
WOD3
WL
SNATCH
(A) 15min find today's heavy single
CLEAN & JERK
(B) 15min find today's heavy single
Accessory
Hip Thrust（BB or DB）
10–15 reps × 2–3 sets
お尻の筋力と姿勢安定を担う
2025/08/27
WED
＜CrossFit＞
Warm-Up:
Coach's Choice
Skill, Strength:
Practice Clean Jerk and Snatch
WOD
Grace + Isabel
Clean & Jerk 30
rest 5min
Snatch 30
*time cap 20min
*ad: 135/95#
*Rx'd: 115/75#
LIGHT
Warm-Up
Coach's Choice
Skill, Strength:
2sets x 12 reps Incline DB Press
2sets x 8 Pull Up
1-2 warm up sets + 2 worksets
WOD1
3rounds for time
10 DB Hang Power Clean + Lunge ( 5 each)
10 DB Push Up Row ( Push Up + row=1)
10 Sit Up
15/12 Caloreis on Machine
＜HIIT＞
W-Up
Coach's Choice
WOD1
AMRAP6
8 DB Push Press
8 Bent Over Row
8 Front Squat
WOD2
Rowing Attack
800m Row rest 2:00
600m Row rest 1:00
400m Row rest 0:30
200m Row Go hard!!!!
WOD3
Upper Body
3sets
12 high Cruches
12 Ring Push up
12 Plank Cross Toe tap
12 Anchored Sit up
12 Flutter Kick
WL
2025/08/26
TUE
＜CrossFit＞
Warm-Up:
Coach's Choice
Skill, Strength:
Core
3 Sets of
30s Back extension Hold
15-20sec L-Sit Ring Hold
20s each Heavy KB Single Arm KB Hold
8/8 SA DB Box Step Up
WOD
Jackie!
1000m Row
50 Thruster *Empty Bar
30 Pull Up
*12min cap
LIGHT
Warm-Up
Coach's Choice
Skill, Strength:
BSQ/FSQ
4sets x 6 reps
*every set 10 Deadbug (AD: weighted)
WOD1
(A) 5min AMRAP
CINDY
rest 3min then
(B) 5min AMRAP
10 Burpee
10 Box jump
*CINDY
5 Pull Up / Ring Row
10 Push Up
15 Air Squat
＜HIIT＞
W-Up
Coach's Choice
WOD1
30s ON/15s OFF x3set
(1) Burpee
(2) DB Snatch
(3) Jump Rope
WOD2
15min Running Clock
800m Run or 1000m Row
100 Air Squat
in remaining time AMRAP of
10 KB Swing
8 Hand Release Push-Up
WOD3
CORE
4min Elbow Plank
*accumulate
WL
2025/08/25
MON
＜CrossFit＞
Warm-Up:
Coach's Choice
Skill, Strength:
3Sets Each
10-15toes to bar-rest 1min between sets
6-10 Pull up or C2B-1min rest between sets
2-5 bar muscle ups-1min rest betwen sets
WOD
For time of
20 Thruster (43/29kg)
300/250m Row
20 Sumo Deadlift High Pull
300/250m Row
20 Push Jerk
300/250m Row
20 Overhead Squat
300/250m Row
20 Front Squat
300/250m Row
*80% effort
*time cap 25min
LIGHT
Warm-Up
Skill, Strength:
Deadlift
10-8-5-5-5
*add 1set to warm up
**30sec plank between set
WOD1
9 EMOM 40 on/ 20 off
Min1) Rowing
Min2) 10 DB Hang Clean + 10 Push Press
Min3) 20 Russian Twist + 10 Toe Touch
＜HIIT＞
W-Up
WOD1
WOD2
WOD3
WL
2025/08/24
SUN
＜CrossFit＞
Warm-Up:
Skill, Strength:
Barbell Complex – Strength Endurance Focus
Review movements. After that:
Every 2:00 × 6 sets:
• 3 Deadlifts
• 3 Hang Power Cleans
• 3 Push Jerks
Load: Moderate to moderately heavy (~65–70% of 1RM)
Focus: Maintain solid form and consistent bar path throughout all reps
WOD
Annie
50-40-30-20-10 Reps For Time
Double-Unders
Sit-Ups
Good Times for “Annie” (source)
– Beginner: 10-12 minutes
– Intermediate: 8-10 minutes
– Advanced: 7-8 minutes
– Elite: <6 minutes
LIGHT
Warm-Up
Skill, Strength:
Core
3 Sets of(12min)
10/10 Banded Pallof Press
10/10 KB front rack hold march
8/8 Single KB Weighted Box Step Down
*each set 10 Slam Ball up dpwn
WOD1
Every4:00x3
250/200m Row or 200m run
10 Sit up
10 Target Burpee
*Ad:12T2B
＜HIIT＞
W-Up
WOD1
Pair wod
7 AMRAP
5 Syncro MB Slamball updown
10 MB toss Sit up
15 Syncro FWD Lunges w MB
WOD2
Rowing 2K in team of two
every 250m switch
While P1 on row, P2; perform Flutter Kick or Hollow Hold
WOD3
Core 120reps as group
WL
2025/08/23
SAT
＜CrossFit＞
Warm-Up:
Skill, Strength:
Barbell on Back Reverse Lunges
2/side *you pick weight
rest 2min × 5sets
*super sets with 5-10 Reverse Grip Pull Up
WOD
“It’s a Trap!”
For Time
100 Burpees
*200 meter Run to start, then again every 2 minutes
The workout was designed by Coach Corey Brinkley, who submitted it to WODwell.
keeping the burpee intensity high.
LIGHT
Warm-Up
Skill, Strength:
3sets of
20 Barbell Hip Thrust
20 DB Bent Over Row(Gorilla)
20 Push Up
WOD1
GIRLS WOD """"""""Mini KELLY""""""""
2 Rounds For Time
400 meter Run
30 Box Jumps (24/20 in)
30 Wall Ball Shots (20/14 lb)
Scaled : choose the rounds you can make
＜HIIT＞
W-Up
WOD1
Upper Body Strength 3sets
12 DB Chest Press + 5 Push Up
12 Ring Row
12 DB seated press
WOD2
15-12-9
Devil Press
V-Up
*30DUs /60 Single after each sets
WOD3
10minutes on Machine
20s Hard/40s Rest
Get Sweat
WL
SNATCH
(A) (1+1) x 4-5sets
Halting Snatch Deadlift
+ Snatch Pull
*medium-heavy weight (80-100%)
(B) (1+1) x 4-5sets
Power Snatch
+ Hang SQ Snatch
*find today's heavy double
CLEAN
(C) (2+1) x4-5sets
2 Clean Deadlift
+ SQ Clean
ACCESSORIES
4reps x 3sets
BSQ/FSQ/OHSQ
