WORKOUT OF THE DAY (WOD)

CrossFit

CrossFit
CrossFit
Metcon
Metcon (AMRAP - Rounds and Reps)
AMRAP 20:
1 Round of "The Chief" (135/95)
200 Meter Run
2 Rounds of "The Chief" (135/95)
200 Meter Run
3 Rounds of "The Chief" (135/95)
200 Meter Run

* Continue To Add (1) Round Until Cap
1 Round of "The Chief":
3 Power Cleans (135/95)
6 Push-ups
9 Air Squats
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CrossFit

CrossFit
CrossFit
Weightlifting
Front Squat (EMOM x 9)
1 Front Squat
Start at 80% - Build to 93%
Metcon
Metcon (Time)
3 Rounds:
7 Power Snatches (75/55)
7 Toes to Bar
7 Box Jumps (24/20)

50/35 Calorie Bike

3 Rounds:
7 Power Snatches (75/55)
7 Toes to Bar
7 Box Jumps (24/20)

50/35 Calorie Bike

3 Rounds:
7 Power Snatches (75/55)
7 Toes to Bar
7 Box Jumps (24/20)
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CrossFit

CrossFit
CrossFit
Weightlifting
Jerk Drive
4 Sets of the Complex:
1 Pausing Drive + 2 Regular Drives

Set 1: 80% of 1RM Jerk
Set 2: 84% of 1RM Jerk
Set 3: 88% of 1RM Jerk
Set 4: 90% of 1RM Jerk
Push Press
4 Sets of the Complex:
1 Pausing Push Press + 1 Push Press
1 Pausing Push Press + 1 Push Press

Set 1: 60% of 1RM Jerk
Set 2: 65% of 1RM Jerk
Sets 3-4: 70% of 1RM Jerk

Pausing in the dip
Metcon
Metcon (Time)
On the 4:00 x 5 Rounds:
20/15 Calorie Row
40 Double Unders
7 Front Squats (135/95)

**score slowest round
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CrossFit

CrossFit
CrossFit
Gymnastics
Metcon (No Measure)
Minutes 0-5:
3 Tempo Negative Strict Handstand Push-ups
5 Strict Toes to Bar

Minutes 5-10:
1 Wall Walk
1 Gymnastic Complex:
* 1 Strict Chest to Bar Pull-up
* 1 Strict Pull-up
* 1 Kipping Pull-up
* 1 Chest to Bar Pull-up
* 1 Bar Muscle-up

Minutes 10-15:
5 Strict Ring Dips
5 Pausing Ring Rows
Weightlifting
Clean and Jerk
Every 2 Minutes x 5 Sets:
3 Power Cleans
1 Split Jerk

Set 1: 65% of 1RM Clean & Jerk
Set 2: 70% of 1RM Clean & Jerk
Sets 3-5: Build to a Heavy Complex
Metcon
Metcon (Time)
3 Rounds:
50 Air Squats
10 Power Clean & Jerks (135/95)
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CrossFit

CrossFit
CrossFit
Weightlifting
Back Squat
Set 1: 4 Reps @ 86%
Set 2: 3 Reps @ 92%
Set 3: 1 Reps @ 98%

3 Minutes Rest

Set 4: 4 Reps @ 92%
Set 5: 3 Reps @ 98%
Set 6: 2 Reps @ 104%

3 Minutes Rest

Set 7: 4 Reps @ 98%
Set 8: 3 Reps @ 104%
Set 9: 2 Reps @ 110%

**Based of 5 RM
**Retesting 5 RM next week
Metcon
Metcon (Time)
3 Rounds:
12 Burpees over Dumbbell
18 Chest to Bar Pull-ups

Directly Into...

3 Rounds:
12 Alternating Dumbbell Snatches (70/50)
18/12 Calorie Assault Bike
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CrossFit

SOS
SOS
Weightlifting
Power Snatch
On the Minute x 8:
2 Block Power Snatches (Knee Level)

Sets 1-2: 56%
Sets 3-4: 60%
Sets 5-6: 64%
Sets 7-8: 68%
Power Snatch
In a 10-Minute Window:
Build to a Moderately Heavy Power Snatch
Metcon
Metcon (Time)
2 Rounds:
2,000 Meter Erg Bike
1,000 Meter Row
50 Wallballs (20/14)
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CrossFit

Partner WOD CrossFit
Partner WOD CrossFit
Metcon
Metcon (Time)
Teams of 3:
For Time (30 Minute Cap):
75/50 Calorie Erg Bike
75 Power Snatches (75/55)
75 Thrusters (75/55)
75/50 Calorie Erg Bike
60 Power Snatches (95/65)
60 Thrusters (95/65)
75/50 Calorie Erg Bike
45 Power Snatches (115/85)
45 Thrusters (115/85)
75/50 Calorie Erg Bike
30 Power Snatches (135/95)
30 Thrusters (135/95)
75/50 Calorie Erg Bike
15 Power Snatches (155/105)
15 Thrusters (155/105)
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CrossFit

CrossFit
CrossFit
Weightlifting
Front Squat
On the Minute x 9:
On the 0: 1 Front Squat @ 78%
On the 1: 1 Front Squat @ 81%
On the 2: 1 Front Squat @ 84%

On the 3: 1 Front Squat @ 81%
On the 4: 1 Front Squat @ 84%
On the 5: 1 Front Squat @ 87%

On the 6: 1 Front Squat @ 84%
On the 7: 1 Front Squat @ 87%
On the 8: 1 Front Squat @ 90%
Metcon
Metcon (AMRAP - Rounds and Reps)
AMRAP 20:
1 Deadlift (315/205)
10 Toes to Bar
15 Bar Facing Burpees
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