WORKOUT OF THE DAY (WOD)

CrossFit

Cardio Wednesday

CrossFit Structured - WOD


Warm-up

Coaches Choice (No Measure)

Metcon

A: Metcon (No Measure)


5 Sets of:
150m Sprint
150m Easy Jog

Rest 1:00

B: Metcon (Time)


12:00 CAP

50 HSPU
50 Pull Ups
25 HSPU
25 Pull Ups

Mid-line Accessory

C: Metcon (No Measure)


TABATA 1 (8 x :20/:10)
Hollow Body Hold

TABATA 2 (8 x :20/:10)
FLR

Extra Credit

D: Pull Up Program


Pull Up/Half Hang
5 x 5
(Example: Pull Up until your chin is over the bar. Then, lower yourself half way down until the elbow joint reaches 90degrees, hold for 5 seconds, then lower yourself all the way down to a dead hang. That is one rep.)

BB Reverse Curls
4 x 12-15
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CrossFit

SWEAT
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CrossFit Structured - Sweat


Sweat

A: Metcon (No Measure)


Teams of Two:

12 min AMRAP of:

P1. Burpee Shuttle Run
P2. Max American KB Swings G/Y

Rest 3 minutes

12 min AMRAP of:

P1. 20 Cal Row
P2. Max Ball Slams 30/20

Rest 3 minutes

12 min EMOM

1. 40sec. Bicycle Kicks
2. 40sec. Flutter Kicks
3. 40sec. Scissor Kicks
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CrossFit

Tuesday- Crossfit

CrossFit Structured - WOD


Warm-up

Coaches Choice (No Measure)

Weightlifting

A: Squat Clean + Front Squat Complex


Squat Clean (TnG) + Front Squat

12 min EMOM of:

Min 1-3: 3 + 2 @50%
Min 4-6: 2 + 2 @60%
Min 7-9: 1 + 2 @70%
Min 10-12: 1 + 1 @80%

Metcon

B: Metcon (AMRAP - Reps)


3 Rounds

4 min AMRAP of:
6 - 9 - 12
Hang Power Cleans (115/85)
Bar facing Burpees
Max DU

Rest 2 minutes in between rounds
You will complete the rep scheme "9-12-15" of H.P.C's and B.F.B's in the four minute cap. If you finish before the time is up, you will complete as many Double Unders as possible.

Your score will be total reps of Double Unders
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CrossFit

Max Effort- Upper

CrossFit Structured - WOD


Warm-up

Coaches Choice (No Measure)

Weightlifting

A: Shoulder Press


5-5-5-5-5-5

*Work up to a heavy 5

Metcon

B: Metcon (Time)


3 Rounds of:

400m Run
8 KB Snatch (rt) G/Y
40’ KB Waiter Walk (rt)
8 KB Snatch (lt)
40’ KB Waiter Walk (lt)

BK: R/B

Extra Credit

C: Pull Up Program


Pause Pull Ups (5-8sec. hold at the top)
4 x 3-5

Supinated BB Row
4 x 12 (HAP)

Supinated Grip Pulldown w/ bands
4 x 25
(every 5th rep, pause for 10 seconds at the bottom)
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CrossFit

SOS

CrossFit Structured - WOD


Warm-up

Coaches Choice (No Measure)

SOS

A: Michelle's Farewell WOD (AMRAP - Rounds and Reps)


28 min AMRAP of:

12 Burpee Box Jump Overs 24"/20"
21 Back Squats 115/80
88 DU

Every 3 minutes, complete 6 heavy Russian KBS
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CrossFit

Saturday

CrossFit Structured - WOD


Warm-up

Coaches Choice (No Measure)

Metcon

A: Metcon (AMRAP - Rounds and Reps)


6 Rounds of :

3 min AMRAP

3 Hang Power Cleans 135/95
6 S2OH 135/95
9 Bar Facing Burpees

Rest 1:30 in between rounds

Mid-line Accessory

B: Metcon (No Measure)


B1. Accumulate 2:00 of:
Deadhang L-sit Hold

B2. Accumulate 3:00 of :
Forearm Plank
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CrossFit

Friday- CrossFit

CrossFit Structured - WOD


Warm-up

Coaches Choice (No Measure)

Metcon

A: Metcon (AMRAP - Rounds and Reps)


18 min AMRAP of:

20 Front Rack Lunges 75/55 (10/side)
30 Air Squats
400m Run
BK: 95/65

Accessory

B: Metcon (No Measure)


4 Sets of: (superset)

8 KB Bulgarian Split Squats (LT)
8 KB Bulgarian Split Squats (RT)
15 Supermans

*Rest 1-2 minutes between sets

Extra Credit

C: Pull Up Program


Max Pull Ups
8 x :10/:20
*Jumping, Banded, etc..
*Goal is to not stop

Straight Arm Lat Pulldown w/ bands
5 x 20
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CrossFit

Oly
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CrossFit Structured - Olympic Lifting


Weightlifting

Metcon (No Measure)


A. Press From Split
3 x 3 @light

B. BTN Split Jerk
1 x 2 @70%
1 x 2 @75%
1 x 2 @80%
3 x 2 @85%

C. Push Press
4 x 8 (HAP)

D. OH Squat
4 x 2 @85% (4:2:0)
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CrossFit

Max Effort- Upper

CrossFit Structured - WOD


Warm-up

Coaches Choice (No Measure)

Weightlifting

A: Overhead Squat (10-10-10-10-10)


Work up to a 10rm

Metcon

B: Metcon (No Measure)


14 min EMOM of:

Odd: 3 Hang Squat Snatch 115/80

Even: 5 T2B + 5 HSPU
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CrossFit

SWEAT
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CrossFit Structured - Sweat


Metcon

A: Metcon (No Measure)


1000m Row

3 Rounds of:

:45sec HS Walk Out
:45sec HeadCutters
:45sec Grasshoppers

1000m Row

3 Rounds of:

:45sec Jumping Lunges
:45sec Single Leg Jump
:45sec Mtn. Climbers

1000m Row
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