WORKOUT OF THE DAY (WOD)

CrossFit

SWEAT!

CrossFit Structured - SWEAT!


Metcon (Time)


Get as far as possible in 35min...

2 Rounds:
50 Calories, Assault Bike
25 TTB

3 Rounds:
50 Barbell Thrusters 45/35
25 Pull-Ups

4 Rounds:
50 Push-ups
25 American KB Swings

*No rest in between sections. I think some of you can finish this. Only 1 person works at a time. Teams of 2.
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CrossFit

Partner WOD!
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CrossFit Structured - WOD


Metcon (Time)


Get as far as possible in 35min...

3 Rounds:
25 Thrusters 95/65
25 Power Cleans

4 Rounds:
50 Push-ups
2 Rope Climbs

5 Rounds:
20 Calories, Assault Bike
30 TTB

*No rest in between sections. I think some of you can finish this. Only 1 person works at a time. Teams of 2.
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CrossFit

OLY
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CrossFit Structured - Olympic Lifting


Weightlifting

Metcon (No Measure)


3-Position Clean - 78%x1x5
Power Jerk + Jerk - 78% x (1+1) x 5
Snatch Deadlift - 105%x5x5
Front Squat - 80%x4x3, 85%x4x2
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CrossFit

OLY

CrossFit Structured - Olympic Lifting


Weightlifting

Metcon (No Measure)


Power Clean + Clean - 78% x (1+1) x 4 (% of power clean)
Snatch Balance - 70%x3, 75%x3x2, 80%x3x2
Push Press - 83%x4x5
Muscle Snatch - 65%x5, 70%x4, 75%x3x2
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CrossFit

SWEAT!
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CrossFit Structured - SWEAT!


Metcon (No Measure)


EMOM x 35min.
Min 1: 15/12 Cal Row
Min 2: 15 Front Squats 75/55
Min 3: 15 Burpees
Min 4: 12/10 Cal Bike
Min 5: 15 Plate Sit-Ups 25/15
Min 6: 10 DB Power Cleans 50/30
Min 7: Rest :)
Plate Sit-Ups = lying flat sit-up and bring the plate towards the sky. When you come down it should be in a bench press position and back up.
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CrossFit

CrossFit
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CrossFit Structured - WOD


Back Squat (3 x 10)


Don't kill yourself on this. 3 good sets of 65-70% effort. It is still a recovery week on squats.

Metcon (Time)


5 Rounds of:
10 Front Squats 115/75
10 Handstand Push-ups

Right into…

3 Rounds of:
20 Pull-ups
20 Wallballs (20, 14lb)

Right into...

1 Round of:
30 Toes to bar
30 Overhead Squats (95, 65lb)

RX+ is Strict HSPU's and 5 Muscle Ups instead of 20 Pull-Ups.

CAP: 20min.
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CrossFit

SWEAT!

CrossFit Structured - SWEAT!


Metcon (No Measure)


10min. EMOM:
10 Wall Balls +
Max Box Jumps 24/20 in remaining time.

Every 2min. x 5 Rounds:
15 DB Push Press 50/35
Max Burpees in remaining time.

10min. To Finish:
50 Ball Slams 30/20
50 TTB
50 Ball Slams
*Rest 3min. between sections
*For section 1 you should be looking for around 10+ box jumps.
*Section 2 should be 10-15 burpees.
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CrossFit

CrossFit
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CrossFit Structured - WOD


Bench Press (5 x 6)


* (70% + effort on all sets)
* Complete 20 Unbroken Russian KB Swings after each set. Heavy as possible.

Metcon (Time)


"Wodapalooza Qualifier"

For Time: (CAP: 15min.)
100 Double Unders
50 Alt. DB Snatch 50/35
100 Double Unders
50 Alt. DB Snatch 50/35
100 Double Unders

*Sub 10min. is your goal.

Extra Credit:
20-15-10
Strict HSPU
Strict Ring Dips
Strict Push-Ups
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CrossFit

OLY
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CrossFit Structured - Olympic Lifting


Weightlifting

Metcon (No Measure)


Power Snatch + Snatch - 78% x (1+1) x 4 (% of power snatch)
Jerk - 80%x3x3, 82%x2x2
Clean Pull - 98%x4x5
Back Squat - 80%x5x2, 85%x4x3
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CrossFit

CrossFit

CrossFit Structured - WOD


Deadlift


Deadlift (Work up to a heavy single )

Please do not max out. Work up to about 90-95% and save the rest for the workout.

Metcon (AMRAP - Rounds and Reps)


20-Minute AMRAP of:
6 Deadlifts, 225#
7 Burpee Pull-ups
10 Kettlebell Swings, 70#
200m Run
In honor of U.S. Marine Corps Sergeant John Rankel, 23, of Speedway, Indiana, was killed on June 7, 2010

Hero WOD. Women's RX is 155 and 53lb KB
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