WORKOUT OF THE DAY (WOD)

CrossFit

CrossFit
CrossFit
Weightlifting
Power Clean
On the 1:30 x 5:
1 Pausing Power Clean
1 Power Clean

*2 Second Pause at Knee
*2 Second Pause in Catch

Set 1: 60%
Set 2: 63%
Set 3: 66%
Set 4: 69%
Set 5: 72%
Metcon
Metcon (AMRAP - Rounds and Reps)
AMRAP 15:
30 Double Unders
10 Power Cleans (155/105)
30 Double Unders
10 Barbell Facing Burpees
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CrossFit

CrossFit
CrossFit
Weightlifting
Back Squat
Set 1: 4 Reps @ 83%
Set 2: 3 Reps @ 89%
Set 3: 2 Reps @ 95%

3 Minutes Rest

Set 4: 4 Reps @ 89%
Set 5: 3 Reps @ 95%
Set 6: 2 Reps @ 101%

3 Minutes Rest

Set 7: 4 Reps @ 95%
Set 8: 3 Reps @ 101%
Set 9: 2 Reps @ 107%
Metcon
Metcon (Time)
AMRAP 5:
21-15-9:
Overhead Squats (95/65)
Toes to Bar

Rest 5 Minutes

AMRAP 5:
15-12-9:
Thrusters (95/65)
Chest to Bar Pull-ups
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CrossFit

SOS
SOS
Metcon
Metcon (Time)
5 rounds for time of:
20 sumo deadlift high-pulls
20 box jumps
♀ 75 lb., 24-in. box
♂ 115 lb., 30-in. box
Bench Press (5 x 5)
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CrossFit

Not a Partner WOD
Not a Partner WOD
Metcon
Metcon (Time)
2 Rounds:
400 Meter Run
30 Single Dumbbell Box Step-ups
400 Meter Run
30 Single Dumbbell Hang Clean & Jerks
400 Meter Run
30 Single Dumbbell Power Snatches

Dumbbell: 50/35
Box: 24/20
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CrossFit

CrossFit
CrossFit
Weightlifting
Box Front Squat
On the Minute x 10:
2 Box Front Squats

Sets 1-2: 50% of 1RM Front Squat
Sets 3-4: 55% of 1RM Front Squat
Sets 5-7: 60% of 1RM Front Squat
Sets 8-10: 65% of 1RM Front Squat
Push Press (4 x 6)
Metcon
Metcon (Weight)
Every 3 Minutes x 5 Rounds:
21/15 Calorie Row
15 Plate Hops
5 Thrusters

*Building to a Heavy Thruster Weight
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CrossFit

CrossFit
CrossFit
Weightlifting
Back Squat
5 Sets:
1 Tempo Back Squat
2 Back Squats

Tempo:
* 5 Seconds Down
* 1 Second Pause
* Regular Stand

Set 1: 60%
Set 2: 65%
Sets 3-5: 70%
Metcon
Metcon (AMRAP - Rounds and Reps)
AMRAP 20:
20 Wallballs (20/14)
20 Hang Power Snatches (95/65)
20 Box Jumps (24/20)
20 Front Squats (95/65)
20/15 Calorie Row
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