OBSIDIAN WODS

OBSIDIAN WODS

TEAM / PARTNER WOD
(30 MINUTES)

WOD
(30 MINS)

For The Final WOD As Obsidian CrossFit, We Will Perform One Of The Tribe's Favorites!
“TEAM ROWLING”
Team Will Row 10 Frames Trying To Get The Rower To Stop Exactly @ 100 Meters.
Each Person Will Earn 1 Point For Every Meter Over/Under 100 Meters
*I.E. 99 or 101 = 1 point , 98 or 102 = 2 points, etc.*
After Each Frame Teams Will Total Their Points & Perform The Following
0 Points = Rest
1-4 Points = Rope Climbs
5-8 Points = DB Thrusters
*55#/35 Or AHAP*
9-12 Points = Slam Balls
*25#/15 Or AHAP*
12+ = Burpee Box Jumps

We Will Also Be Holding A Farewell BBQ & Pot Luck To Celebrate The Last 5 Years!

OBSIDIAN WODS

OBSIDIAN WODS

BAND WARM UP
Band Kneeling Pull Back - Band Lat Stretch Right - Band Lat Stretch Left -
Band Reverse Flys - Band Pull A Parts

DYNAMIC WARM UPS
Box Pigeon Stretch Right - Box Pigeon Stretch -
Heel Walks - Toe Walks - Inversion Walks -
Lateral Leg Swings Right - Lateral Leg Swings Left

BARBELL WARM UP
Sumo Stance Good Mornings - RDL - Front Squat -
Forward Lunges - Reverse Lunges

BUILDING BLOCKS
(9 MINUTES)
WITH A PARTNER COMPLETE 9 SETS
*Perform A 9 Minute EMOM*

3 - 1” Deficit Deadlifts
*70% 1RM Or 7 RPE*

WOD
(18 MINUTES)
WITH A PARTNER COMPLETE AN 18 MINUTE AMRAP
*Break Up Reps As Needed*
20 - Hand Release Push Ups
40 - Med Ball Cleans
*30#/20# Or AHAP*
80 Meter - Med Ball Walking Lunge
*30#/20# Or AHAP*

OBSIDIAN WODS

OBSIDIAN WODS

BAND WORK
Band Rows - Band Face Pulls -  
Band Forward Raises - Band Lateral Raises -
Band Chicken Wing Right  - Band Chicken Wing Left

DYNAMIC WORK
Pigeon Pose Right - Pigeon Pose Left -
Squat + T Spine Rotation Right - Squat + T Spine Extension  Left - 
OH Eccentric Wrist Extension

BARBELL WARM UP
Front Squats - Clean Grip Shrug Jump - Tall Muscle Clean -
Hang Power Clean - Scarecrow Clean - Hang Squat Clean - Push Press

BUILDING BLOCKS
(13 MINUTES)
WITH A PARTNER COMPLETE 5 SETS
*Perform As A 5 Minute EMOM*

3 - Power Cleans
*Last 3 Sets @ 75% 1RM Or 7.5 RPE*

In 2 Minutes
Clean Up, Set Up & Rest

PERFORM A 6 MINUTE EMOM
*Alternating Minutes*
EVEN MINUTES

10  - Barbell Upright Rows
*45%1RM Clean Or AHAP*
ODD MINUTES

10 Ea - Box KB Torso Rows
*45##/25# Or AHAP*

WOD
(14 MINUTES)
COMPLETE FOR TIME
90 - Russian KB Swings
*70#/53# Or AHAP*
60 - Shoulder 2 Overhead
*115#/75# Or AHAP*
30 - Pull Ups

OBSIDIAN WODS

OBSIDIAN WODS

WARM UP
Coaches Choice

WOD
(35 MINUTES)
COMPLETE HERO WOD SMALL
3 ROUNDS FOR TIME
1 - 1000 Meter Row
50 - Burpees
50 - Box Jumps
*24”/20” Or AHAP*
1 - 800 Meter Run

U.S. Army Staff Sergeant Marc Small, 29, of Collegeville, Pennsylvania, assigned to 1st Battalion, 3rd Special Forces Group (Airborne), based in Fort Bragg, North Carolina, died on February 12, 2009, from wounds sustained when insurgents attacked his unit with a rocket-propelled grenade launcher and small arms fire in Faramuz, Afghanistan. He is survived by his father and stepmother, Murray and Karen, mother and stepfather, Mary and Peter MacFarland, and fiancee Amanda Charney.

OBSIDIAN WODS

OBSIDIAN WODS

BAND WARM UP
Band Pull A Parts - Band Pull Throughs -
Band Sampson Stretch Right - Band Sampson Stretch Left -
Band Hollow Body Y Pull Backs

DYNAMIC WARM UPS
Sciatic Nerve Flossing Right - Sciatic Nerve Flossing Left -
Cat Camel - Lateral Box Step Up Right - Later Box Step Up Left

BARBELL WARM UP
Sumo Stance Goodmornings - RDL -
Reverse Lunge Right - Reverse Lunge Left - Front Squats

BUILDING BLOCKS
(15 MINUTES)
W
ITH A PARTNER COMPLETE 5 SETS
*Perform Every 3 Minutes*

4 - Front Squat
*85% 1RM Or 8.5 RPE*
8 Ea Leg - Back Rack Reverse Lunges
*Moderate Weight - Perform All 8 Unbroken*
15 Sec - Hollow Body Hold

WOD
(13 MINUTES)
COMPLETE FOR TIME
*Reps Of 21-15-9*

Thrusters
*135#/95# Or AHAP*
Toes 2 Bar

OBSIDIAN WODS

OBSIDIAN WODS

BAND WARM UP
Band Abduction - Band Flys -
Band Int/Ext Rotation Right - Band Int/Ext Rotation Left -
Band Rack Stretch Right - Band Rack Stretch Left

DYNAMIC WARM UP
Super Couch Right - Super Couch Left -
Thoracic Rotation Right - Thoracic Rotation Left -
1 Arm RKB Swing Right - 1 Arm RKB Swing Left  -
Upper Body Nerve Flossing

BARBELL WARM UP
Behind Neck Strict Press  - Strict Press -
Behind Neck Push Press - Push Press

BUILDING BLOCKS
(12 MINUTES)
WITH A PARTNER COMPLETE 4 SETS
*Perform Every 4 Minutes*

*Wide Grip Bench Press Is 90%-95% 1RM Bench Press*
4 - Wide Grip Bench Press
*83% 1RM Or 8 RPE*
6 Ea - 1 Arm KB High Pull
*53#/36# Or AHAP*
6 Ea - 1 Arm KB Strict Press
*53#/36# Or AHAP*

WOD
(10 MINUTES)
COMPLETE A 10 MINUTE AMRAP
5 - Handstand Push Ups
10 - Ring Dips
20 - Double Unders