WORKOUT OF THE DAY (WOD)

CrossFit

CrossFit
CrossFit
Gymnastics
Strict HSPU (On the 1:30 x 5 Sets: 1 Set of Strict HSPU)
Metcon
Metcon (Time)
On the 4:00 x 5 Rounds:
50 Double Unders
5 Bar Muscle-ups
5 Power Snatches

Start at 50-55% of Snatch 1RM and build

Score slowest round
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CrossFit

Leg Day
Leg Day
Weightlifting
Back Squat
Set 1 (On the 0:00): 9 Reps @ 78%
Set 2 (On the 2:00): 7 Reps @ 85%
Set 3 (On the 4:00): 5 Reps @ 92%
Set 4 (On the 6:00): 3 Reps @ 97%
Set 5 (On the 8:00): 1 Rep @ 102%
Set 6 (On the 9:00): 1 Rep @ 104%
Set 7 (On the 10:00): 1 Rep @ 106-107%
Set 8 (On the 11:00): 1 Rep @ 106-107%
Set 9 (On the 12:00): 1 Rep @ 106-107%
Set 10 (On the 13:00): 1 Rep @ 106-107%
Set 11 (On the 14:00): 1 Rep @ 106-107%
Metcon
Metcon (Time)
3 Rounds:
9 Front Squats (95/65)
7 Toes to Bar
5 Lateral Barbell Burpees

30/21 Calorie Row

3 Rounds:
9 Front Squats (95/65)
7 Toes to Bar
5 Lateral Barbell Burpees

30/21 Calorie Row

3 Rounds:
9 Front Squats (95/65)
7 Toes to Bar
5 Lateral Barbell Burpees
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CrossFit

SOS
SOS
Metcon
Metcon (Time)
Teams of 2 must complete 100 reps of the following complex

1 Deadlift
1 Squat Clean
1 Front Squat
1 Push Press
1 Push Jerk

RX: 95/65
RX+: 135/95
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CrossFit

Partner WOD
Partner WOD
Metcon
Metcon (AMRAP - Rounds and Reps)
In Teams of 2
AMRAP 20:
20 Pull-ups
30 Push-ups
40 AbMat Sit-ups
50 Air Squats
Mid-line Accessory
Metcon (No Measure)
3 Rounds:
30 Seconds Kettlebell Russian Twist
Rest 15 Seconds
30 Seconds Weighted Superman Hold
Rest 15 Seconds
30 Seconds Medicine Ball Lateral Climbs
Rest 1 Minute
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CrossFit

CrossFit
CrossFit
Weightlifting
Front Squat
On the 1:30 x 7 Sets
Set 1 (On the 0:00): 3 Reps @ 77%
Set 2 (On the 1:30): 1 Rep @ 82%
Set 3 (On the 3:00): 3 Reps @ 77%
Set 4 (On the 4:30): 1 Rep @ 85%
Set 5 (On the 6:00): 3 Reps @ 77%
Set 6 (On the 7:30): 1 Rep @ 88%
Set 7 (On the 9:00): 12 Reps @ 62%

*Percentages Based on 1RM Front Squat
Metcon
Metcon (AMRAP - Reps)
AMRAP 3:
Max Rounds of Macho Man (115/85)

Rest 3 Minutes

AMRAP 3:
Max Rounds of Macho Man (135/95)

Rest 3 Minutes

AMRAP 3:
Max Rounds of Macho Man (155/105)

1 "Macho Man" complex is:
3 Power Cleans
3 Front Squats
3 Push Jerks
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CrossFit

Free Friend WOD
Free Friend WOD
Metcon
Metcon (3 Rounds for reps)
AMRAP 10
10 DB Snatches 50/35
10 Burpee over DB

rest 3 min

AMRAP 8
8 DB Hang Clean and Jerks
8 Pull-Ups

Rest 3 MIn

AMRAP 5
5 DB Man makers
5 Cal Bike Sprint
Score each round for reps
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CrossFit

CrossFit
CrossFit
Weightlifting
Thruster
On the Minute x 7:
Thrusters

Minute 1: 115/85
Minute 2: 135/95
Minute 3: 155/105
Minute 4: 155/105
Minute 5: 155/105
Minute 6: 135/95
Minute 7: 115/85

Max weights per minute per weight
Score total reps
Metcon
Metcon (Time)
2 Rounds For Time:
20 Push Presses (115/85)
30 Single Dumbbell Box Step-ups
40 Burpees
50/35 Calorie Row

Dumbbell: 50/35
Box: 24"/20"
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CrossFit

CrossFit
CrossFit
Gymnastics
Strict HSPU
On the 1:30 x 5 Sets:
1 Set of Strict Handstand Push-ups
Metcon (AMRAP - Rounds and Reps)
AMRAP 17:
Buy-In: 2 miles on bike

Directly Into...

5 Deadlifts (245/165)
15 AbMat Sit-ups
25 Double Unders
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CrossFit

CrossFit
CrossFit
Weightlifting
Back Squat
Set #1 (On the 0:00) - 9 Reps @ 77%
Set #2 (On the 2:00)- 7 Reps @ 84%
Set #3 (On the 4:00) - 5 Reps @ 91%
Set #4 (On the 6:00) - 3 Reps @ 96%
Set #5 (On the 8:00) - 1 Rep @ 100%
Set #6 (On the 9:00) - 1 Rep @ 102%
Set #7 (On the 10:00) - 1 Rep @ 105-106%
Set #8 (On the 11:00) - 1 Rep @ 105-106%
Set #9 (On the 12:00) - 1 Rep @ 105-106%
Set #10 (On the 13:00) - 1 Rep @ 105-106%
Set #11 (On the 14:00) - 1 Rep @ 105-106%

* Sets 1-4 completed "On the 2:00"
* Sets 5-11 completed "On the 1:00"
* Percentages Based on 5RM Back Squat
Metcon
Metcon (Time)
5 Rounds:
9 Toes to Bar
15 Wallballs (20/14)

Directly Into...

5 Rounds:
9 Power Snatches (75/55)
15 Overhead Squats (75/55)
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CrossFit

SOS
SOS
Metcon
Metcon (AMRAP - Reps)
Teams of 3
4 Rounds:
4:00 Calorie Row
3:00 Lateral Barbell Burpees
2:00 Deadlifts (225/155)

Score total reps
Metcon (AMRAP - Reps)
SOLO

6 Rounds:
1:00 Calorie Row
1:00 Lateral Barbell Burpees
1:00 Deadlifts (225/155)
1:00 Rest
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