WORKOUT OF THE DAY (WOD)

CrossFit

CrossFit
CrossFit
Weightlifting
Hang Power Clean (Build to a 3 Rep Max)
Push Press (Build to a 6 Rep Max)
Metcon
Metcon (Time)
3 Rounds For Time:
800 Meter Run
30 Calorie Row
30 Alternating Dumbbell Snatches (50/35)
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CrossFit

SOS
SOS
Happy Birthday Ana Najera!
Kelly (Time)
5 Rounds for time of:
400m Run
30 Box Jumps, 24'' / 20''
30 Wall-Ball Shots, 20# / 14#
Metcon
Metcon (No Measure)
A) Dumbbell Strict Press: Build to a Heavy Set of 7
B) Dumbbell One Legged Deadlift: Build to a Heavy Set of 5 (Each Side)
C) Weighted Strict Pull-up: Build to a Heavy Set of 3
D) Turkish Get-Up: Build to a Heavy Set of 1 (Each Side)
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CrossFit

TEAM WOD
TEAM WOD
Happy Birthday Elizabeth Duchetta!
Metcon
Metcon (Time)
(Teams of 2)

35min. to finish...
3 Rounds:
30 Toes to Bar
30 Power Clean and Jerk (95/65)
30 Wall Balls 30/20

60/40 Cal Assault Bike

2 Rounds:
30 Toes to Bar
30 Power Clean and Jerk (115/75)
30 Wall Balls 30/20

60/40 Cal Assault Bike

1 Round:
30 Toes to Bar
30 Power Clean and Jerk (135/95)
30 Wall Balls 30/20

RX+ numbers:
115/80
135/95
155/105

Can you finish?!
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CrossFit

CrossFit
CrossFit
Weightlifting
Front Squat (Sets 1-2 – 60% Sets 3-4 – 65% Sets 5-6 – 70%)
On the 2:00 x 6:
2 Tempo Front Squats
5 Second Negative, 2 Second Pause in bottom.
Metcon
Metcon (AMRAP - Rounds)
E3MOM x 7
400 Meter Run
12 Toes to Bar
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CrossFit

CrossFit
CrossFit
Metcon
Death Race (Time)
5 Rounds:
15/10 Calorie Assault Bike
10 Burpees
Weightlifting
Sumo Deadlift (3 x 8)
Climbing in weight
Romanian Deadlift (3 x 12)
building in weight
Glute-Ham Raises (Accumulate 30 Glute Ham Raises)
Face down on the GHD
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CrossFit

CrossFit
CrossFit
Gymnastics
Strict HSPU
Build to a Max Height Set of 3 Deficit Strict Handstand Push-ups
Athlete’s choice of Parallettes or Plates

Skill work - use ab mats for strict hs scale, handstand holds tabata for shoulder strength 20 sec on 10 sec off 8 rounds.
Weightlifting
Power Clean + Split Jerk
On the Minute x 8:
Hang Power Clean + Power Clean + Split Jerk

Sets 1-2 – 60%
Sets 3-4 – 65%
Sets 5-6 – 70%
Sets 7-8 – 75%
Metcon
Metcon (Time)
5 Rounds:
5 Power Clean and Jerks (115/85)
10 Pull-Ups

RX+ 155/105 and C2B
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CrossFit

CrossFit
CrossFit
Happy Birthday Kris!
Weightlifting
Back Squat
On the Minute x 9 (3 Rounds):
Minute 1 – 5 Reps @ 75%
Minute 2 – 3 Reps @ 80%
Minute 3 – 1 Rep @ 85%
Front Rack Lunge
Step back on the front rack lunges

3 Sets of 12 Repetitions:
Set 1 – 40%
Set 2 – 45%
Set 3 – 50%

Percentages based off 1RM Front Squat
Metcon
Metcon (No Measure)
Alternating Tabata x 8 Minutes:
Back Squat (Empty Barbell)
Double Unders

Intervals alternate back and forth. 20 Seconds of Back Squats, 10 Seconds of Rest. 20 Second of Double Unders, 10 Seconds of Rest. Repeat for 8 rounds each.
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CrossFit

SOS
SOS
Happy Birthday Tehmina Khan!
Metcon
Metcon (Time)
3 Rounds For Time:
1,000 meter Row
100 Double-Unders
400m KB Farmer Carry 53/35s

*This farmer carry has to be difficult to match the 1 mile run of the classic triple 3. Make sure you do not go too light. You will be holding 2 KBs today.
Durability Work (when you're done):
100 Russian Twists with a 50/30lb DB
*Holding it vertical at the base and pausing for 1sec. at the bottom of each rep. No touch and go reps and your feet must be up.
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CrossFit

CrossFit
CrossFit
Happy Birthday Rita Mangus!
Metcon
Metcon (No Measure)
For time:
120 Wall ball shots 20/14
80 American KB Swings 53/35
60 HSPU
40 Deadlifts 225/155+
20 Muscle-ups (Scale 40 PU's)

Begin at 15:00
3 rounds:
20 Front Squats 135/95
30 Lateral Burpees

Begin at 25:00
100 Jerks 135/95+

Time CAP: 36min.
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