WORKOUT OF THE DAY (WOD)

CrossFit

CrossFit
CrossFit
Metcon
Metcon (Time)
For Time:
50/35 Calorie Assault Bike
125 Double Unders
2k Row
125 Double Unders
50/35 Calorie Assault Bike
Gymnastics
Metcon (AMRAP - Reps)
In a 5 Minute Window:
20 Handstand Push-ups
40 Dumbbell Power Snatches (50/35)

In Time Remaining: Max Handstand Push-ups
Score HSPU

RX+ Strict HSPU
Extra Credit
Metcon (Time)
3 Rounds:
25 GHD Sit-ups
10 Dumbbell Bent Over Rows (Each Side)
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CrossFit

CrossFit
CrossFit
Metcon
Metcon (4 Rounds for reps)
Capacity Builder
In a 1:30 Window:

9 Power Cleans 95/65
9 Front Squats
9 Push Jerks

Time Remaining: Pull-ups

Rest :30 Seconds

In a 1:30 Window:

7 Power Cleans 115/80
7 Front Squats
7 Push Jerks

Time Remaining: Pull-ups
Rest :30 Seconds
In a 1:30 Window:

5 Power Cleans 135/95
5 Front Squats
5 Push Jerks

Time Remaining: Pull-ups

Rest :30 Seconds
In a 1:30 Window:

3 Power Cleans 155/105
3 Front Squats
3 Push Jerks

Time Remaining: Pull-ups
RX + Max Ring Muscle Ups
Weights: 115/85; 135/95; 155/105; 185/135
Metcon
Metcon (Time)
3 Rounds:
400 Meter Run
12 Burpee Box Jump Overs (24/20)
15 Thrusters 75/55
RX+ 95/65
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CrossFit

CrossFit
CrossFit
DELOAD WEEK
Gymnastics
Metcon (No Measure)
With a 10:00 Running Clock...
Practice Sets:
21 Banded Good Mornings
25-50' Handstand Walk
Metcon
Metcon (Time)
15-12-9-12-15:
Toes to Bar
Deadlifts (205/145)
Barbell-Facing Burpees
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CrossFit

CrossFit
CrossFit
DELOAD WEEK
Metcon
Always Remembered (Time)
Teams of 2:
Buy-In: 2001 Meter Row

4 Rounds:
9 Rope Climbs
11 Bear Complexes (135/95)

Cash-Out: 2977 Meter Row
"Always Remembered" is an annual workout done to honor those who lost their lives on 9/11/01 in the terrorist attacks in New York City
The 2001 meter row represents the year.
The 4 rounds represents the four planes.
The 9 Rope Climbs represents the month.
The 11 Bear Complexes represent the day.
The 2977 meter row represents the lives lost.
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CrossFit

CrossFit
CrossFit
DELOAD WEEK
Metcon
Metcon (Time)
5 Rounds:
15 Kettlebell Swings (70/53)
400 Meter Run
40 Double Unders
Gymnastics
Metcon (AMRAP - Reps)
AMRAP 6:
1 Strict Handstand Push-up
1 Strict Pull-up
2 Strict Handstand Push-up
2 Strict Pull-ups
3 Strict Handstand Push-up
3 Strict Pull-ups

Keep adding 1 rep until the time cap
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CrossFit

CrossFit
CrossFit
Weightlifting
Overhead Squats
Tempo Overhead Squat

3 Sets of 1

Sets: 50-55-60%
STIMULUS

Tempo Overhead Squat: 5 Second Negative + 2 Second Pause in Bottom
These percentages are based off your 1RM Overhead Squat
Sets: 50-55-60%
All reps are taken from the rack

Pausing Overhead Squat

3 Sets of 1

Sets: 65-70-75%
STIMULUS

Pausing Overhead Squat: 2 Second Pause in Bottom (Normal Speed Down)
All reps are taken from the rack
Rest as needed between sets
Metcon (Time)
"Hot Mess"

2 Rounds:
25 Overhead Squats (115/85)
35/25 Calorie Assault Bike

Kilos: 52/38
STIMULUS
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CrossFit

SOS
SOS
Metcon
Metcon (Time)
50 Box Jump Overs 24/20
40 SAOH DB Lunges 50/35
30 Cal Bike
20 Bar Facing Burpees
10 Squat Snatch 135/95
20 BFB
30 Cal Bike
40 SAOH DB Lunge
50 Box Jump Overs
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