WORKOUT OF THE DAY (WOD)

CrossFit

Max Effort – Lower

CrossFit Structured - WOD


Warm-up

Coaches Choice (No Measure)

Weightlifting

A: Front Squat


For 14 minutes, every 2 minutes perform:

Sets 1 & 2: 5x
Sets 3 & 4: 3x
Sets 5, 6 & 7: 1x

Heavy as possible

Metcon

B: Metcon (AMRAP - Reps)


4 Sets of:

1:00 Dbl. KB Front Squats B/W
Rest 30 seconds
1:00 Dbl. KB RDL B/W
Rest 30 seconds
1:00 Dbl. KB Swing B/W
Rest 30 seconds
Read More

CrossFit

SOS

CrossFit Structured - WOD


Warm-up

Coaches Choice (No Measure)

SOS

A: Metcon (Time)


800m Run

2 Rounds of:
30 Box Jumps 24"/20"
30 Pull Ups

800m Run

1 Round of:
45 Power Clean & Jerk 95/65
100 Sit Ups

800m Run
Read More

CrossFit

Saturday- Crossfit

CrossFit Structured - WOD


Warm-up

Coaches Choice (No Measure)

Metcon

A: Metcon (Time)


42 Burpees
30 Russian KB Swings R/G
18 Deadlifts 225/155
30 Russian KB Swings R/G
42 Burpees

Accessory

B: Metcon (No Measure)


4 x 1:00/:30
Forearm Plank Hold
Read More

CrossFit

Open 17.5

CrossFit Structured - WOD


Warm-up

Coaches Choice (No Measure)

Metcon

A1: CrossFit Games Open 17.5 (Time)


10 rounds for time of:
9 thrusters 95# / 65#
35 double-unders

*40 minute time cap

A2: CrossFit Games Open 17.5 Scaled (Time)


10 rounds for time of:
9 thrusters 65# / 45#
35 single-unders

*40 minute time cap
Read More

CrossFit

Oly
admin| post | | 0 Comments

CrossFit Structured - Olympic Lifting


Warm-up

Coaches Choice (No Measure)

Weightlifting

Metcon (No Measure)


A. Snatch Pull + Tall Snatch
3 x 2 + 2 @40-60%

B. Snatch + Hang Snatch + Tall Snatch
1 × 1+1+1@70%
2 × 1+1+1@75%
3 × 1+1+1@80%

C. Front Squats
3-3-3-3-3 (HAP)
Read More

CrossFit

Max Effort – Upper

CrossFit Structured - WOD


Warm-up

Coaches Choice (No Measure)

Weightlifting

A: Split Jerk


For 14 minutes, every 2 minutes perform:

4 Split Jerks

Heavy as possible

Metcon

B: Metcon (Time)


3 Rounds of:

20 Push Press 115/85
500m Row
Read More

CrossFit

Sweat
admin| post | | 0 Comments

CrossFit Structured - Sweat


Warm-up

Coaches Choice (No Measure)

Sweat

A: Metcon (Time)


1 Mile Run
3 Rounds of:
20 Box Jumps 24"/20"
10 Burpee Pull Ups

800m Run
2 Rounds of:
50 DU
25 American KBS O/B

400m Run
40 KB Deadlifts R/G
20 T2B
Read More

CrossFit

Wednesday- Crossfit

CrossFit Structured - WOD


Warm-up

Coaches Choice (No Measure)

Metcon

A: Metcon (Time)


800m Run
100 Air Squats
100 Push Ups
100 Sit Ups
100 Ball Slams 24"/20"
800m Run
BK: 1-mile Run instead of 800m
Read More

CrossFit

Oly
admin| post | | 0 Comments

CrossFit Structured - Olympic Lifting


Weightlifting

Metcon (No Measure)


A. Clean Pull + Tall Clean
3 x 2 + 2 @40-60%

B. Clean + Hang Clean + Tall Clean
1 × 1+1+1@70%
2 × 1+1+1@75%
3 × 1+1+1@80%

C. Back Squats
3-3-3-3-3 (HAP)
Read More

CrossFit

Sweat
admin| post | | 0 Comments

CrossFit Structured - Sweat


Metcon

Metcon (Time)


800m Run
100 Air Squats
100 Push Ups
100 Sit Ups
100 Ball Slams 30/20
800m Run
Read More