WORKOUT OF THE DAY (WOD)

CrossFit

CrossFit
CrossFit
Metcon
Metcon (Time)
35 min to get as far as possible
10 Wall Balls 20/15
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10 Wall Balls
25 Box Jumps 24/20
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10 Wall Balls
25 Box Jumps
50 A. KBS 53/35
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10 Wall Balls
25 Box Jumps
50 A. KBS
75 Front Squats 45/35
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10 Wall Balls
25 Box Jumps
50 A. KBS
75 Front Squats
100 Cals of your choice
No rest between sections
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CrossFit

CrossFit
CrossFit
Weightlifting
Barbell Cycling on/offs
All with a running clock:
:30s On, :30s Off - Deadlifts
:30s On, :30s Off - Push Jerks

:45s On, :45s Off - Deadlifts
:45s On, :45s Off - Push Jerks

1:00 On, 1:00 Off - Deadlifts
1:00 On, 1:00 Off - Push Jerks

:45s On, :45s Off - Deadlifts
:45s On, :45s Off - Push Jerks

:30s On, :30s Off - Deadlifts
:30s On - Push Jerks

Weights change after each grouping, climbing from "light-moderate-heavy-moderate-light."
Male Pounds - 135-155-185-155-135
Female Pounds - 95-105-125-105-95

Score total reps
Metcon
Metcon (Time)
For Time:
50/35 Calorie Assault Bike
... Directly into:
100-80-60-40-20 - Double-Unders
50-40-30-20-10 - AbMat Sit-Ups
... Directly into:
50/35 Calorie Assault Bike
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CrossFit

CrossFit
CrossFit
Weightlifting
Bear Complex (Build to a heavy)
Power Clean
Front Squat
Push Press
Back Squat
Second Push Press
Do all 5 movements to complete 1 repetition of the complex. Complete the complex 7 times, unbroken (without letting go of the bar or resting it on the ground)
Metcon
Metcon (Time)
4 Rounds:
200 Meter Run, 8 Bar Muscle-Ups
200 Meter Run, 12 DB Power Snatches 60/40
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CrossFit

Crossfit
Crossfit
Weightlifting
Stamina Squatting
Alternating On the Minute x 12 (6 Rounds):
Odd Minutes: 3 Front Squats
Even Minutes: 6 Back Squats
Alternating "On the Minute" x 12 (6 Rounds)
Odd Minutes - 3 Front Squats
Even Minutes - 6 Back Squats

Barbell - 63% of 3-Rep Back Squat
Clean
4 Sets:
2 Clean Pulls
2 Hang Clean High Pulls
2 Tall Cleans

Percentages based off estimated 1RM Squat Clean:
Set #1 - 30%
Set #2 - 35%
Sets #3+4 - 40%
Metcon
Elizabeth (Time)
21-15-9
Clean, 135# / 95#
Ring Dips
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CrossFit

SOS
SOS
Metcon
Metcon (Time)
10 C&J 155/105
20 Bar Facing Burpees
30 Cal Bike
40 Alt Db Snatch 50/35
50 Med Ball Sit ups 20/15
40 DB Power Cleans
30 Cal Row
20 Devil Press 40/25
10 Snatch 115/85
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CrossFit

Partner WOD
Partner WOD
Metcon
Metcon (Time)
1000m row
100 walking lunge
400m sled pull/push (45 lb plate)
100 power cleans 135/95 lb
1000m row
100 bar facing burpees
400m sled pull
100 air squats
1000m row
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CrossFit

CrossFit
CrossFit
No 5am today
Weightlifting
Stamina Squats - High Reps (4x9)
4 Rounds:
9 Back Squats - 70% of 3RM Back Squat

In today's stamina squat session, we are moving *for time*. We have 4 rounds of 9 unbroken back squats, where athletes rest as needed between sets. Aim is to rest just enough so that we find the next set unbroken.
Metcon
Metcon (4 Rounds for reps)
4 Rounds:
1:00 - Toes to Bar
1:00 - Power Snatches
1:00 - Thrusters
1:00 - Calorie Assault Bike
2:00 - Rest

Barbell Pounds - 75/55
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CrossFit

Fourth of July
Fourth of July
Class at 8am and 9am only
Metcon
Bradshaw (Time)
10 rounds for time of:
3 Handstand Push-ups
6 Deadlifts, 225 #
12 Pull-ups
24 Double-unders
In honor of U.S. Army First Lieutenant Brian Bradshaw, 24, of Steilacoom, Washington, died in Kheyl, Afghanistan, on June 25th, 2009
To learn more about Bradshaw click here
255/155
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CrossFit

CrossFit
CrossFit
Weightlifting
Snatch
Snatch Primer

5 Sets, resting ~30-45s between:
3 Muscle Snatches
2 Snatch Grip Push Jerks
1 Pausing Overhead Squat (3s)

Sets #1+2+3 - 35% of 1RM Snatch
Set #4 - 40%
Set #5 - 45%

Snatch

On the 2:30 x 5 Sets:
3-Position Power Snatch
3-Position Squat Snatch

Barbell load - 55% of 1RM Snatch
Metcon
Metcon (Time)
On the 4:00 x 5 Rounds:
9 Box Jump Overs (30"/24")
15 Dumbbell Front Squats 50/35s
15/12 Calorie Assault Bike
*Score slowest round
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CrossFit

CrossFit
CrossFit
Weightlifting
Romanian Deadlift
On the 2:00 x 5 (5 Rounds):
5 Tempo Romanian Deadlifts
Handstand Walk Practice*

Tempo Romanian Deadlifts:
4s Negative, 1s Pause in bottom. Regular stand.
Sets #1+2+3 - 35% of 1RM Deadlift
Sets #4+5 - 40%
Metcon
Metcon (Time)
For Time:
21 Deadlifts, 400m Run
15 Deadlifts, 400m Run
9 Deadlifts, 400m Run

Barbell Pounds - 225/155
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