WORKOUT OF THE DAY (WOD)

CrossFit

TEAM
TEAM
Metcon
Metcon (AMRAP - Reps)
10min. to get as many reps as possible..
1000m Row
100 Toes-To-Bar
Max Squat Cleans 135/95

10min. to get as many reps as possible..
800m Run
100 Push-Ups
Max SDHPs 135/95

10min. to get as many reps as possible..
100/70 Cal Assault Bike
100 American KB Swings 70/53
Max Sit-Ups (feet anchored around KB)
*Teams of 2. Only 1 partner works at a time.

*3min. REST between sections

*Advanced options: Squat Cleans at 185/135. Muscle-Ups instead of Sit-Ups on part 3.
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CrossFit

CrossFit
CrossFit
Weightlifting
Strict Press
5 Sets:
3 Strict Press (Heavy as possible)
immediately into;
8-10 DB Bent Over Rows (Heavy as possible)

*NO BENDING at the knee on strict press. Take a BIG deep breathe, hold, flex your quads, squeeze your butt, and press. After each set, rest about 90sec to 2min.
Metcon
Metcon (Time)
15min. to finish....

2 Rounds:
50 Alt. DB Hang Snatch 45/30
25 Wall Balls 20/14

immediately into;

2 Rounds:
50 Push Press (75/55)
25 Push-Ups
PLEASE do not drop the bars today.
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CrossFit

CrossFit
CrossFit
Metcon
Metcon (AMRAP - Reps)
5 Rounds:
1min. of Power Cleans 135/95
immediately into;
1min. of Bench Press 135/75
Rest 2min.
*RX+ is 185 for men (If you think you can do 5+ reps then do this option)
*RX+ for women is 135 clean and 95 bench

Metcon
Metcon
Metcon (AMRAP - Rounds and Reps)
15min. AMRAP:
7 Back Squats (135/95)
7 Burpees
7 Cal Assault Bike
Back Squat is coming from the ground. Not from a rack.
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CrossFit

CrossFit
CrossFit
Weightlifting
Snatch
Every 2min. x 10 Rounds:
3 Snatches (Climbing)
Metcon
Metcon (Time)
For Time:
400m Run
1 Rope Climb or 2 Heavy D ball cleans
400m Run
2 Rope Climbs/4 Heavy D ball cleans
400m Run
3 Rope Climbs/6 heavy D ball cleans
400m Run
4 Rope Climbs/8 heavy D ball cleans
*(Time Cap: 20min.)
*RX+ is legless
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CrossFit

CrossFit
CrossFit
Metcon
Metcon (Weight)
Every 4min. x 5 Rounds:
20/15 Cal Assault Bike
1 Round of ascending "DT"
*Start at 135/95 and add each round
*Score is the highest weight you complete in the 4min. CAP
*DT is 12 deadlifts + 9 Hang Power Cleans + 6 Jerks

*Can anyone hit 225/155 on that last round!?
Accessory
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CrossFit

CrossFit
CrossFit
Weightlifting
Back Squat (Pause/Tempo)
6 sets

2 Back Squats (4 sec. Pause)

+

2 Back Squats (Tempo)

(perform all working sets based off of feel)
Metcon
Metcon (Time)
Row 1000m "Buy In"
Immediately into...
7 Rounds:
7 Pull-Ups
7 American KB Swings 70/53
7 Front Squats 115/75

Time Cap: 18 min.
RX+ 135/95 + CTB Pull-Ups
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CrossFit

SOS
SOS
Metcon
Snatch Balance
15min.
Work up to a heavy 2-3 rep Snatch Balance. *This is going to help you get comfortable getting under the bar.
3 position Clean
Work up to a heavy 3 position Power Clean (Above the knee, Below the knee, Floor). *Help you get better at bringing the bar to your hips and creating an efficient sweep.
Metcon (AMRAP - Rounds and Reps)
12min. AMRAP:
10 Alt. DB Snatch 60/50
10 Cal Assault Bike
1 Rope Climb
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CrossFit

CrossFit
CrossFit
Metcon
Metcon (Time)
"A Chipper" Teams of 2:

65 Cal Row
65 HSPU's
65 Deadlifts 180/120
65 Toes-To-Bar
65 Box Jump Overs 30/24
65 Pull-Ups
65 Deadlifts 180/120
65 HSPU's
65 Cal Row

Time cap: 35 minutes
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CrossFit

CrossFit
CrossFit
Weightlifting
Hang Power Snatch (2 reps EMOM x 10min.)
*Start at about 50-60% and climb.
Metcon
Metcon (AMRAP - Rounds and Reps)
EMOM x 10min.
10 Wall Balls (20/15)
5 Jerks (135/95)

RX+ 155/105
Accessory
Metcon (No Measure)
8min. EMOM: (Core Work)
Odd: Max Russian KB Swings 70/53+
Even: Plank (the whole minute)

*If you can, use a plate (35/25) on the planks
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CrossFit

CrossFit
CrossFit
Happy Birthday Moe!
Metcon
Metcon (AMRAP - Reps)
5 Rounds:
1min. of Bench Press (135/75)
immediately into;
1min. of Back Squats (95/65)
Rest 2min.
RX+ is 185/95 Bench and 135/85 Back squats
Metcon
Metcon (Time)
For Time: (CAP: 12min.)
21-15-9
Cal Bike
Cal Row
DB Power Cleans 50/35
Interval weight training and functional bodybuilding day :)
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