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
2025/08/22
FRI
＜CrossFit＞
Warm-Up:
Skill, Strength:
5 Sets of
3 Close Grip Bench Press（中〜高重量、コントロール重視）
6 Ring Row @ 3秒下ろし
（Tempo：1-0-3）
WOD
On a 3:00 Clock:
250/225-meter row 600/500-mater bike
15 DB thrusters (35/25)
With time remaining
Max Push-ups
Rest 1:00
x3
*ad: Hand Stand Push Up
LIGHT
Warm-Up
Skill, Strength:
3sets
10 Back Squat (tempo 31x1)
*every set
10 Ring row(3↓1↑)
WOD1
EMOMx12
1)8-12 Calories
2)8-12 Burpee/Updown
3)1 Cindy
4) Rest
*cindy=5pull up,10 Push Up, 15 Air Squat
＜HIIT＞
W-Up
AMRAP 6
10 Plate Jack
20 Bicycle Sit Up
30 Shoulder Tap
WOD1
6minutes on Row
every minute 5 Burpee
WOD2
21-15-9 (8minutes cap)
Box Step Up
AKB swing
*ad; single KB
-rest 5min-
WOD3
21-15-9 (8minutes cap))
DB Thrutser
Ring Row
WL
a)
Snatch Push Press + Overhead Squat
(3+2) x 4sets
b)
Hang Snatch 6sets x 2reps @65%
c)
Deficit Clean Pull
3x3 @100% Clean
D)Clean + Hang Clean + Jerk
5(2+1+2) @70%+
E) Back/Front Squat
3sets x 2 reps @ 80% (徐々に上げていく）
2025/08/21
THU
＜CrossFit＞
Warm-Up:
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
5 EMOM
Hand stand walk in 30sed
Cash out of
5K Row
LIGHT
Warm-Up
Skill, Strength:
5rounds of 20 Sit up
rd1)Buttefly
rd2)Crunch
rd3)V-up
rd4)Hip Raise
rd5)Weighted Sit up
WOD1
3K Row
＜HIIT＞
W-Up
WOD1
7min AMRAP
10 Air Sqaut
5 Box Jump
5 Push Up
10 Sit Up
WOD2
"4sets of(20sec on, 10sed off)
-DB Thruster
-Jump rope
-Wall walk
-V-up
WOD3
3sets of(15sec on, 15sec off)
-Bench side jump
-Russian Twist
-KB lunge walk
WL
"A) Snatch Complex
Snatch Pull → Hang Snatch → Overhead Squat → Snatch Balance
（1+1+1+1）× 3–4 sets
Focus:
Snatch Pullでバーの軌道と引き続ける意識
Snatch Balanceでキャッチ時の速さと安定性を強化しましょう
Load:
50–65%（テンポとフォーム最優先）"
"B) Clean + Front Squat + Jerk with Pause
（1+1+1）× 3–4 sets
※ Jerkはキャッチ後Pause 2秒保持
Focus:
Pullからキャッチ、スクワットへスムーズに繋ぐ
Jerkのポジション確認（スプリット or パワージャークどちらでもOK）
Pauseで overheadの安定性を意識
Load:
60–70%（負荷を抑えて精度重視）"
"Accessory
Single Leg RDL（DB or BW）
8–10 reps / side × 2–3 sets
片脚でのバランス＋ハムストリング強化"
2025/08/20
WED
＜CrossFit＞
Warm-Up:
Skill, Strength:
"
Every 60 sec x10min (10本）
Squat Snatch @60-70%
then
Every 60 sec x10min ( 10本）
Squat Clean & Jerk @6-70%
"
WOD
For time:
15 Pull Up
25 Empty Bar Thruster
200DUs
*cap 7 min
LIGHT
Warm-Up
Skill, Strength:
Core 3 Sets of
a) 10/10 Half KNeeling Wood Up with DB
b) 8/8 Side Plank Rotation With DB
c) 8/8 Single Leg KB DL
d) 30s DBL KB OH Hold
WOD1
EMOMx15 (40s on/20s off)
①Push Up Burpee
②Squat Jump*ad: Barbell
③Plank Jack
④Skater Hop with MB
⑤Bicycle Sit Up
＜HIIT＞
W-Up
WOD1
"AMRAP7
10 V-Ups
12 Plank Shoulder Taps (6 each side)
10 Russian Twists (each side = 1 rep)
8 Mountain Climbers (each knee = 1 rep)
20-Second Side Plank (Right)
20-Second Side Plank (Left)
*goal: 3-5rds
WOD2
"Bodyweight HIIT
30s on/15s off x3rds *1min rest betwen round
①反復横跳び（線超えた１レップ）
②KB Swing
③Burpees
③Lunge Jumps
*socre: total reps
WOD3
"Hybrid HIITx12min (40s on/20s off)
min1: Concept2 Row Sprint
min2: Dumbbell Thruster
min3 Renegade Row(push Up 無し）
min4; Dumbbell Reverelunge+ Arm Curl
min5: Russian Tiwst aith DB
Min6: rest
WL
2025/08/19
TUE
＜CrossFit＞
Warm-Up:
Skill, Strength:
Core
3 Sets of
10/10 Side Vup / Side Crunch
15-20sec Seated DB L-Sit Hold
10/10 Banded Pallof Press
8/8 SA DB Box Step Up
WOD
On a 10:00 Clock:
Buy in:1k Run
with time remaining ..
AMRAP :
1 Wall Walk / 3 Inchworm Pushup
3 Devil's Press(50/35lb)(22.5/15kg)
LIGHT
Warm-Up
Skill, Strength:
3sets
8ea SL RDL (DB or BB)
*staggered stance
every set
16 Box Step Up (weighted)
WOD1
12min AMRAP
12 Slam Ball
12 Ball Hug Squat
12 Burpee
12 Hang Knee Raise
＜HIIT＞
W-Up
WOD1
Circuit 30s/15s x3sets (9min)
(1) Lunge Jump
(2) Inchworm Push-Up
(3) DB Clean & Press
(4) Plank Hold
WOD2
12min Running Clock
0:00-9:00
3R of
12 KB Swing
12 Goblet SQ
12ea Mt. Climber
12 Burpee
9:00-12:00
MAX Cal Machine in remaining time
*SCORE: caloris
WOD3
TABATA
odd) Cross V-Up
even) Flutter Kick
WL
2025/08/18
MON
＜CrossFit＞
Warm-Up:
Skill, Strength:
3 sets
10 toes to bar
6 Pull up or C2B
2 bar muscle ups
Rest 3 min
*Practice Muscle Up first!
**続けてできる場合は続けて行う
WOD
Every 7:00 x 4 Rounds (28:00 Total Time) of:
25/17 Calorie Row
25 Burpee Over the Row
25/17 Calorie Row
LIGHT
Warm-Up
Skill, Strength:
3sets
3 Wall Walk
8 Dips
8 Arm Curl
16 Weitghted Toe Touch
WOD1
3rds for time
300/250m
12 Deadlift
9 Barbell Hang Clean
6 Push press
*empty bar
**advanced: add weights on the bar
＜HIIT＞
W-Up
WOD1
WOD2
WOD3
WL
