WORKOUT OF THE DAY (WOD)

CrossFit

CrossFit
CrossFit
Weightlifting
Clean Complex
5 Sets (On the 2:00):
3 Hang Squat Cleans + 1 Split Jerk
Building in Weight
Deadlift (2 reps every 90 sec.)
Metcon
Metcon (AMRAP - Rounds and Reps)
AMRAP 12:
15 Ball Slams (20/15)
12 Dumbbell Snatches (50/35)
9 Toes to Bar
200m Row
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CrossFit

CrossFit
CrossFit
Metcon
Metcon (No Measure)
(0-10min.)
5 Rounds:
6 Clean and Jerks 135/95
12 TTB

(10-20min.)
Teams of 2:
100cal Assault Bike
70 Cals for the Ladies

(20-35min.)
18-14-10-6-2
Front Rack Lunges 115/75
Burpees Over The Bar
HSPU's
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CrossFit

CrossFit
CrossFit
Weightlifting
Back Squat (E2MOM)
All Sets completed "On the 2:00"
6 Reps @ 74%
4 Reps @ 79%
2 Reps @ 84%
6 Reps @ 76%
4 Reps @ 81%
2 Reps @ 86%
6 Reps @ 78%
4 Reps @ 83%
2 Reps @ 88%
Metcon
Metcon (Time)
5 Rounds For Time:
10 C2B Pull-ups
15 Thrusters (75/55)

RX+ 5 Ring Muscle-ups
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CrossFit

SOS
SOS
Happy Birthday Fredy!
Metcon
Metcon (AMRAP - Rounds and Reps)
AMRAP 5:
.5 mile on Assault Bike
1 Rounds: 4 Ring Muscle-ups, 8 Alternating Pistols, 12 Box Jumps (24/20)
AMRAP Thrusters (135/95) in Time Remaining

Rest 5 Minutes

AMRAP 5:
.4 mile on Assault Bike
2 Rounds: 4 Ring Muscle-ups, 8 Alternating Pistols, 12 Box Jumps (24/20)
AMRAP Thrusters (155/105) in Time Remaining

Rest 5 Minutes

AMRAP 5:
.25 mile on Assault bike
3 Rounds: 4 Ring Muscle-ups, 8 Alternating Pistols, 12 Box Jumps (24/20)
AMRAP Thrusters (185/135) in Time Remaining
Pick up where you left off on each AMRAP
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CrossFit

PARTNER WOD
PARTNER WOD
Metcon
Metcon (Time)
Teams of 2

150 Double-unders
80 Dumbbell Deadlifts, Rx 60/35 scaled 50/25
60 Alternating Dumbbell Snatch
40 Dumbbell box step overs, M 24"/ F 20"
200-feet dumbbell walking lunge

Buy out: 2000m Row
Only one person works at a time.
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CrossFit

CrossFit
CrossFit
Weightlifting
Overhead Squat (Build to a Heavy Set of 2)
Pause for 3 seconds at bottom of each rep.
Metcon
Nancy (Time)
5 Rounds for time of:
400m Run
15 Overhead Squats, 95# / 65#
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CrossFit

CrossFit
CrossFit
Metcon
Metcon (Time)
5 Rounds:
12/10 Cal Bike (ADV: 15/12)
1 round of "cindy"
immediately into;
5 Rounds:
12/10 Cal Row (ADV: 15/12)
1 round of "cindy"
immediately into;
5 Rounds:
12/10 Cal Ski (ADV: 15/12)
1 round of "cindy"

cindy is:
5 pull-ups
10 push-ups
15 air squats
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CrossFit

CrossFit
CrossFit
Gymnastics
Handstand Push-ups
18 Repetitions
Rest 1 Minute
15 Repetitions
Rest 1 Minute
12 Repetitions
Rest 1 Minute
9 Repetitions
Weightlifting
Clean and Jerk Complex
On the 2:00 x 5:
3 Hang Power Cleans
3 Front Squats
3 Push Jerks
Building in Weight
Metcon
Metcon (Time)
3 Rounds For Time:
20 Hang Power Cleans 95/65
20 Front Squats
20 Push Press
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CrossFit

9/11 – We will Never Forget
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9/11 - We will Never Forget
Metcon
Metcon (Time)
Buy In: 2001 Meter Row
4 Rounds:
9 Rope Climbs (27 CTB Pullups)
11 Bear Complex 135/95
Cash Out: 2997 Meter Row
Teams of 2

2001 Represents the year
4 Rounds represent the four planes
9 Rope Climbs represent the month
11 Bear Complex represent the day
2977 represent the lives lost.
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CrossFit

CrossFit
CrossFit
Weightlifting
Back Squat
All Sets completed "On the 2:00"
6 Reps @ 72%
4 Reps @ 77%
2 Reps @ 82%

6 Reps @ 74%
4 Reps @ 79%
2 Reps @ 84%

6 Reps @ 76%
4 Reps @ 81%
2 Reps @ 86%
Metcon
Metcon (Time)
For Time:
1 Mile Run
50 Wallballs (20/15)
30 Burpee Box Jump Overs (24/20)
10 Power Snatches (135/95)
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