WORKOUT OF THE DAY (WOD)

CrossFit

CrossFit
CrossFit
Metcon
Metcon (Time)
3 Rounds (30:00 Time Cap):
25 Power Snatches (75/55)
10 Power Clean and Jerks
1,000 Meter Row

Round #1 - 135/95
Round #2 - 155/105
Round #3 - 185/135
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CrossFit

CrossFit
CrossFit
Weightlifting
Front Squat
On the 2:00 x 7 Sets

Set #1 (On the 0:00) - 3 Reps @ 80%
Set #2 (On the 2:00) - 1 Rep @ 90%
Set #3 (On the 4:00) - 3 Reps @ 80%
Set #4 (On the 6:00) - 1 Rep @ 93%
Set #5 (On the 8:00) - 3 Reps @ 80%
Set #6 (On the 10:00) - 1 Rep @ 96%
Set #7 (On the 12:00) - 12 Reps @ 70%
Metcon
Metcon (AMRAP - Rounds and Reps)
AMRAP 15:
5 Bar Muscle-Ups
10 Overhead Squats (95/65)
15 Deadlifts (95/65)
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CrossFit

CrossFit
CrossFit
Metcon
Metcon (AMRAP - Reps)
3:00 On
3:00 Off
3:00 On
___________________________
3 "Macho Man" Complexes (115/85)
3 "Macho Man" Complexes (135/95)
3 "Macho Man" Complexes (155/105)
3 "Macho Man" Complexes (185/125)
3 "Macho Man" Complexes (205/145)
Max "Macho Man" Complexes (225/155)

1 "Macho Man" Complex:
3 Power Cleans
3 Front Squats
3 Jerks
Metcon
Metcon (Time)
For Time:
30 Box Jumps (24/20)
30 PU
30 KBS (53/35)
30 Front Squats (115/85)
30 TTB
30 Push Press (115/85)
30 Deadlifts (115/85)
30 WB (20/15)
30 Burpees
100 Double-Unders
Home WOD
Metcon (Time)
For time:
30 box jumps
30 pushups
30 pullups
30 front squats
30 sit ups
30 s2o
30 deadlifts
30 burpees
30 jumping lunges
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CrossFit

CrossFit
CrossFit
Metcon
Metcon (3 Rounds for reps)
AMRAP 5:
Buy-In: 45/30 Calorie Assault Bike
Into Max Rounds
9 Power Cleans (95/65)
21 Double-Unders

Rest 5 Minutes

AMRAP 5:
Buy-In: 30/20 Calorie Bike
Into Max Rounds:
6 Power Cleans (135/95)
21 Double Unders

Rest 5 Minutes

AMRAP 5:
Buy-In: 15/10 Calorie Bike
Into Max Rounds:
3 Power Cleans (165/115)
21 Double Unders
Home WOD
Metcon (AMRAP - Rounds and Reps)
AMRAP 5:
Buy-In: 3 Min Run
Into Max Rounds
9 Power Cleans (backpack/water jugs)
21 Double-Unders

Rest 5 Minutes

AMRAP 5:
Buy-In: 2 Min Run
Into Max Rounds:
6 Power Cleans (backpack/water jugs)
21 Double Unders

Rest 5 Minutes

AMRAP 5:
Buy-In: 1 min Run
Into Max Rounds:
3 Power Cleans (backpack/water jugs)
21 Double Unders
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CrossFit

SOS
SOS
Home WOD
(: Metcon (4 Rounds for reps)
Tabata (20 sec work/10 sec rest) x 8 rds per movement

Push-ups
Lunges
High Knees
Bent over rows (pick anything you can lift)

Score total reps per round
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CrossFit

SOLO Saturday
SOLO Saturday
Home WOD
Metcon (Time)
100 Jumping Lunges
90 Sit-ups
80 Air Squats
70 Burpees
60 MTN Climbers
50 canned thrusters
40 hand release push-ups
30 pistols squats
20 dips
10x 20sec plank hold
Metcon
Metcon (Time)
For Time (30 Minute Cap):
3 Rounds:
21/15 Calorie Assault Bike
15 Toes to Bar

15 Thrusters (95/65)
15 Thrustrers (115/85)
15 Thrusters (135/95)

3 Rounds:
21/15 Calorie Assault Bike
15 Barbell Facing Burpees
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CrossFit

CrossFit
CrossFit
Home WOD
Metcon (Time)
For time:

10 burpees

10 burpees
25 shoulder taps

10 burpees
25 shoulder taps
50 lateral lunges

10 burpees
25 shoulder taps
50 lateral lunges
100 sit-ups

10 burpees
25 shoulder taps
50 lateral lunges
100 sit-ups
150 air squats
Weightlifting
Front Squat
On the 2:00 x 7 Sets
Set 1 (On the 0:00): 3 Reps @ 80%
Set 2 (On the 2:00): 1 Rep @ 88%
Set 3 (On the 4:00): 3 Reps @ 80%
Set 4 (On the 6:00): 1 Rep @ 91%
Set 5 (On the 8:00): 3 Reps @ 80%
Set 6 (On the 10:00): 1 Rep @ 94%
Set 7 (On the 12:00): 12 Reps @ 68%

*Percentages based on 1RM Front Squat
Metcon
Metcon (Time)
For Time:
3 Rounds:
30 Wallballs (20/14)
30 Sumo Deadlift High Pulls (75/55)
30 Box Jumps (24/20)
30 Push Press (75/55)
30/20 Cal Row
1:00 Minute Rest
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