WORKOUT OF THE DAY (WOD)

CrossFit

SWEAT!

CrossFit Structured - SWEAT!


Metcon (No Measure)


0-10min.
Run 1 mile

10-20min.
5 Rounds:
15 Wall Balls 20/14
15 TTB

20-30min.
Run 1 Mile

30-40min.
10 Rounds:
5 Pull-Ups
10 Push-Ups
15 Air Squats
If you finish anything early you get rest. Go hard my friends, it's way better that way ;)
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CrossFit

OLY Week 8 – Day 1
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CrossFit Structured - Olympic Lifting


A: Sotts Press (3x3 HAP)

B: Hang Snatch (1 RM)

C: Power Clean + Clean (4x1+1 HAP)

D: Split Jerk (5 x 3 HAP)

E: Pendlay Row w/ pause at top (3 x 8 (light/mod Weight))

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CrossFit

CrossFit
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CrossFit Structured - WOD


Metcon (Weight)


0-10min.
Run 1 mile

10-20min.
Find your 1 rep Max Snatch

20-30min.
Run 1 Mile

30-40min.
Find your 1 rep Max Clean and Jerk
*The only rest you get is the rest your earn for running fast.
*You can set your weights up if you finish before 10min, but you may lift until the time starts.
*Add 10lbs to your score for every 10sec you run under 7min. for the mile. For example, a 6:30 mile adds 30lbs to your total. EVERYONE should be shooting for a minimum of 8min.
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CrossFit

MASH!

CrossFit Structured - WOD


Metcon (No Measure)


Snatch EMOM: (1 Power + 1 Squat)
2 Reps EMOM x 10min. @75-80%
(working on form, speed, and efficiency. No maxing today)

Rest 5min... Then;
*set up the benches now*

Start with this... You have 15min...
10 down to 1 reps of:
HSPU's (Strict for RX+)
*After each round of HSPU, do 1 legless rope climp.

At 15:00... You're finishing with this...
10min. AMRAP:
10 Cal Row
10 Bench Press 135/75
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CrossFit

SWEAT!

CrossFit Structured - SWEAT!


Metcon (No Measure)


"MASH"
0-15min...
3 Rounds:
400m Run
21 DB Snatches 50/35
12 TTB

15-30min...
100 OH Walking Lunges 55/35
* 5 Burpees EMOM (start with burpees)

30-40min:
50 Reverse Sit-Ups
50 Russian Twist w/ 5lb. Plate
50 Regular Sit-Ups
Plank until 40min mark...
* Clock stops at 40. If you finish anything early you get a rest.
You should be working for at least 10-13min. on part b so don't go too light. It should be a little hard.
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CrossFit

CrossFit – Partner WOD
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CrossFit Structured - WOD


Metcon (AMRAP - Reps)


In teams of 2 get as far as possible in 30min...

100 Wallballs (20/14)
100 Double-Unders
80 DB Snatches (60/40)
80 Sit-Ups
60 Chest-to-Bar Pull-Ups
60 Lateral Barbell Burpees
40 Cleans (135/95)
40 Jerks (135/95)
20 Snatches (135/95)
20 Muscle-Ups
If you finish go through again with half the reps. So 50,50,40,40 and so on... If you finish that then Jesus... You are a bad mother fu^*er...
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CrossFit

SWEAT!

CrossFit Structured - SWEAT!


Metcon (No Measure)


Every 4min. x 4 Rounds:
20/15 Cal Row
Max Turkish Get-Ups

Rest 3min.

EMOM x 8min. (both in the same min.)
8 SDHP's 75/55
8 Burpees

Rest 3min.

EMOM x 8min. (both in the same min.)
15/12/10 KB Swings
15/12/10 Push-Ups
On part 1 take your time with the Get-Ups and try to get the same # on each side. On part 3 pick 1 rep scheme and stick to it!
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CrossFit

CrossFit
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CrossFit Structured - WOD


A: Split Jerk (3RM)

B: Metcon (AMRAP - Rounds)


EMOM x 6min.
2 Turkish Get-Ups 53/35

Rest 1min.

EMOM x 6min.
8 pull-ups + 8 DB cleans 50/35

Rest 1min.

EMOM x 6min.
8 burpee + 8 push press 50/35

*Alternate arms on the TGUs every other round

*8 reps will be hard, so if you need to scale, shoot for 6 reps or use a lighter
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CrossFit

OLY Week 7 – Day 3
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CrossFit Structured - Olympic Lifting


A: Front Rack Sotts press (3 x 5)

B: Snatch (1 RM)

C: Clean and Jerk (1 RM)

D: Metcon (Weight)


DBL KB Front rack walk
3x across gym and back
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CrossFit

CrossFit

CrossFit Structured - WOD


A: Power Clean (3RM)


Every 4min. x 5 Rounds:
20/15 Cal Bike
3 Power Cleans (Climbing each round to a 3RM)
*Please do not start too light.

B: Metcon (AMRAP - Rounds and Reps)


7min Amrap:
8 Alt. DB Snatches 50/35
7 TTB
This should be a fun little burner :)
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