WORKOUT OF THE DAY (WOD)

CrossFit

CrossFit
CrossFit
Weightlifting
Squat Clean
Minutes 1-2-3: 3 Squat Cleans (60-63-66%)
Minute 4: Rest
Minute 5-6-7: 2 Squat Cleans (70-73-76%)
Minute 8: Rest
Minutes 9-10-11: 1 Squat Clean (80-82-84%)
Front Squat
2×4 @ 70%
2×3 @ 75%
2×2 @ 80%
Metcon
Metcon (Time)
3 Rounds For Time:
27/21 Calorie Row
21 Pull-ups
15 Burpee Box Jump Overs
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CrossFit

CrossFit
CrossFit
Weightlifting
Snatch
On the Minute x 11:
Minutes 1-2-3: Snatch Pull + Hang Squat Snatch + Squat Snatch (60-63-66%)
Minute 4: Rest
Minutes 5-6-7: 2 Squat Snatches (70-73-76%)
Minute 8: Rest
Minutes 9-10-11: 1 Squat Snatch (80-82-84%)
Metcon
Metcon (Time)
3 Rounds For Time:
400 Meter Run
20 Dumbbell Snatches (50/35)
20/15 Calorie Bike
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CrossFit

CrossFit
CrossFit
Happy Birthday Jose Laris!
Metcon
Adderall (AMRAP - Reps)
0:00 – 10:00 – 1 Mile Run, Max Clean and Jerks (135/95)
10:00 – 13:00 – Rest
13:00 – 20:00 – 800 Meter Run, Max Power Snatch (115/80)
20:00 – 23:00 – Rest
23:00 – 27:00 – 400 Meter Run, Max Thrusters (95/65)
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CrossFit

CrossFit
CrossFit
Weightlifting
Deadlift
3×3 @ 80%
3×2 @ 85%
3×1 @ 90%

Rest as needed between sets.
Metcon
Metcon (Time)
For Time:
1 Mile Run, 100 Double Unders, 27 Deadlifts (205/145)
800 Meter Run, 100 Double Unders, 21 Deadlifts (205/145)
400 Meter Run, 100 Double Unders, 15 Deadlifts (205/145)
Extra Credit
Metcon (No Measure)
3×10 Single Arm Dumbbell Bench Press (Each Side)
3×10 Single Arm Dumbbell Overhead Press (Each Side)

After each set, complete 15 GHD Sit-ups
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CrossFit

SOS
SOS
Metcon
Wood (Time)
5 Rounds for time of:
400m Run
10 Burpee Box Jumps, 24"
10 Sumo-Deadlift High-Pull. 95#
10 Thrusters, 95#
Rest 1 Minute
In honor of Australian Army Sergeant Brett Wood, 32, of Ferntree Gully, Victoria, died on May 23, 2011
To learn more about Wood click here
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CrossFit

Partner Saturday
Partner Saturday
Metcon
Metcon (AMRAP - Rounds and Reps)
Team Conditioning
Teams of 3
AMRAP 25:
40 Chest to Bar Pull-Ups
50 Barbell-Facing Burpees
60 Thrusters

Round 1 – 75/55
Round 2 – 95/65
Round 3 – 115/80
Round 4 – 135/95
Round 5 – 155/105 (AMRAP in time remaining)
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CrossFit

Deload Week
Deload Week
Happy Birthday Chris Falcioni!
Metcon
Metcon (Time)
"Boat Race"
3 Rounds For Time:
500 Meter Row
400 Meter Run
Rest 3 Minutes Between Rounds.
Weightlifting
Clean and Jerk
Alternating On the Minute x 10 (5 Rounds):
Even Minutes – 3-Position Squat Clean
Odd Minutes – 2 Push Jerks + 1 Split Jerk
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CrossFit

Chipper Thursday
Chipper Thursday
Metcon
Beast 12 (Time)
For Time:
25 Walking lunge steps
20 Pull-ups
50 Box jumps, 20''
20 Double-unders
25 Ring dips
20 Knees to elbows
30 Kettlebell swings, 2 pood
30 Sit-ups
20 DB Hang squat cleans, 35#
25 Back extensions,
30 Wall ball shots, 20#
3 Rope climb ascents
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CrossFit

Deload Week
Deload Week
Metcon
Metcon (AMRAP - Rounds and Reps)
AMRAP 20:
30 Overhead Squats (95/65)
30 Box Jumps (24/20)
30 Toes to Bar
30 Calorie Row
Mid-line Accessory
Metcon (Time)
3 Rounds For Time:
100 Double-Unders
25 GHD Sit-ups
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