WORKOUT OF THE DAY (WOD)

CrossFit

DE Upper

Announcements


Don't forget we have a 7:30am class and ROMWOD on Fridays at 6:30pm!!!! #SwoleAndFlexy

CrossFit Structured - WOD


Warm-up

Coaches Choice (No Measure)

Weightlifting

A: Floor Press


12 min EMOM of:

4 Floor Press @70%
+
4 Plyo Push Ups

Metcon

B: Metcon (Time)


BK: "Triple G"
100 Pull Ups
80 GHD's
60 Pistols
40 Cal Row
20 KB Push Press R/G

RX: Modified Triple G Chipper
100 Pull Ups
80 Sit Ups
60 Air Squats
40 Cal Row
20 KB Push Press R/G
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CrossFit

DE Lower

Announcements


Don't forget we have a 7:30am class and ROMWOD on Fridays at 6:30pm!!!! #SwoleAndFlexy

CrossFit Structured - WOD


Warm-up

Coaches Choice (No Measure)

Weightlifting

A: Box Squat


10 min EMOM of:

3 Box Squats @ 65%

Metcon

B: Metcon (AMRAP - Reps)


2 Round of:
4 min AMRAPs:
9 Front Squats 135/95
6 Pistols (3/side)
3 Bar over Burpees
Rest 1 minute

Rest 2 minutes

2 Round of:
4 min AMRAPs:
9 Alt. FR Lunges
6 Pistols (3/side)
3 Bar over Burpees
Rest 1 minute
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CrossFit

Thursday

Announcements


Don't forget we have a 7:30am class and ROMWOD on Fridays at 6:30pm!!!! #SwoleAndFlexy

CrossFit Structured - WOD


Warm-up

Coaches Choice (No Measure)

Metcon

A: Metcon (Time)


1 Mile Run
25 Deadlifts 185/125
1 Mile Run
25 Deadlifts 185/125
1 Mile Run
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CrossFit

ME Upper

Announcements


Don't forget we have a 7:30am class and ROMWOD on Fridays at 6:30pm!!!! #SwoleAndFlexy

CrossFit Structured - WOD


Warm-up

Coaches Choice (No Measure)

Weightlifting

A: KB Push Press (4-4-4-4-4-4-4 (4002))


Explode Up. Hold for 2 seconds at the top. Then, slowly lower the KB's for a 4 second count. All 4 reps must be executed at this tempo. Goal=TUT!

Metcon

B: Metcon (Time)


50-40-30-20-10

Wall Balls 20/15
T2B

Accessory

C: Metcon (No Measure)


5 Sets of (NFT):
10 BB Skull Crushers
10 KB Shrugs
*With a partner. Your rest is when your partner is working
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CrossFit

Tuesday

Announcements


Don't forget we have a 7:30am class and ROMWOD on Fridays at 6:30pm!!!! #SwoleAndFlexy

CrossFit Structured - WOD


Warm-up

Coaches Choice (No Measure)

Metcon

A: Metcon (7 Rounds for time)


7 Sets E4MOM

500m Row
300m Run

Accessory

B: Metcon (No Measure)


5 Sets of (NFT):
:30 Hollow Lift
:30 Hollow Hold
:30 Wall Sit

Rest 1 minute
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CrossFit

ME Lower

Announcements


Don't forget we have a 7:30am class and ROMWOD on Fridays at 6:30pm!!!! #SwoleAndFlexy

CrossFit Structured - WOD


Warm-up

Coaches Choice (No Measure)

Weightlifting

A: Power Clean


12 min EMOM of:

1 Power Clean (work up to a heavy) + 20 DU

*Both movements performed in the same minute

B: Metcon (Time)


“Heavy 17.5”

10 Rounds of:

9 Thrusters 125/85
35 DU
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CrossFit

SOS

Announcements


Don't forget we have a 7:30am class and ROMWOD on Fridays at 6:30pm!!!! #SwoleAndFlexy

CrossFit Structured - WOD


Warm-up

Coaches Choice (No Measure)

Metcon

A: Metcon (Time)


Men:
5 - 8 - 13
Handstand Push Ups
Deadlift 315
then, 89ft. Dbl. KB OH Lunge 53#

Women:
3 - 5 - 8
Handstand Push Ups
5 - 8 - 13
Deadlifts 205
then, 89ft. Dbl. KB OH Lunge 35#
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CrossFit

Oly
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Announcements


Don't forget we have a 7:30am class and ROMWOD on Fridays at 6:30pm!!!! #SwoleAndFlexy

CrossFit Structured - Olympic Lifting


Weightlifting

Metcon (No Measure)


Power Snatch - Heavy Triple

Power Clean + Jerk - Heavy Triple
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CrossFit

DE Upper

Announcements


Don't forget we have a 7:30am class and ROMWOD on Fridays at 6:30pm!!!! #SwoleAndFlexy

CrossFit Structured - WOD


Warm-up

Coaches Choice (No Measure)

Weightlifting

A: Split Jerk


12 min EMOM of:

2 Split Jerk @75%

Metcon

B: Metcon (Time)


“2223 Intervals”

2:00 On / 1:00 Off
2 Rope Climbs
10/7 Cal Row
Max Reps OHS 155/105

4th round extended to 3 minutes
Go until 75 reps of OHS are complete

Scale:
5 Pull Ups
10/7 Cal Row
Max reps OHS 95/65
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CrossFit

DE Lower

Announcements


Don't forget we have a 7:30am class and ROMWOD on Fridays at 6:30pm!!!! #SwoleAndFlexy

CrossFit Structured - WOD


Warm-up

Coaches Choice (No Measure)

Weightlifting

A: Front Squat


12 min EMOM of:

2 Front Squat @75%

Metcon

B: Metcon (AMRAP - Reps)


With a 10 minute running clock…..

For 5 min, every 30 seconds perform:
4 Thrusters 115/85

For 5 min, every 30 seconds perform:
8 Wall Balls 20/15

Rest 2 minutes

4 min AMRAP of:

Air Squats
Score Air Squats
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