WORKOUT OF THE DAY (WOD)

CrossFit

Oly

Announcements


Don't forget we have a 7:30am class and ROMWOD on Fridays at 6:30pm!!!! #SwoleAndFlexy

CrossFit Structured - Olympic Lifting


Weightlifting

Metcon (No Measure)


Pause Clean (Pause @the knee for 3 seconds)
3@40%
3@50%
3@60%

Clean Pull + Clean
1+2@75%
1+2@80%
2 x 1+2@85%

Back Squat
8@65%
8@70%
8@80%
8@85%

Front Squat
5@60%
5@65%
2x5@70%
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CrossFit

Thursday

Announcements


Don't forget we have a 7:30am class and ROMWOD on Fridays at 6:30pm!!!! #SwoleAndFlexy

CrossFit Structured - WOD


Warm-up

Coaches Choice (No Measure)

Metcon

A: Metcon (Time)


5 Rounds of:

600m Run
20 Burpee + Ball over Shoulder 30/20

Accessory

B: Metcon (No Measure)


4 x 8/side KB Windmills
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CrossFit

SWEAT
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Announcements


Don't forget we have a 7:30am class and ROMWOD on Fridays at 6:30pm!!!! #SwoleAndFlexy

CrossFit Structured - Sweat


Warm-up

Coaches Choice (No Measure)

Metcon

Metcon (No Measure)


0:00-15:00 (1 round through. If there is time remaining, rest.)
500m Row
50 DU
50 OH Squats 45/35
300m Row
30 DU
30 OH Squats 45/35
100m Row
10 DU
10 OH Squats 45/35

15:00-30:00 (AMRAP)
20 Headcutters
20 Burpee Over KB
20 W. Russian Twist
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CrossFit

ME Upper

Announcements


Don't forget we have a 7:30am class and ROMWOD on Fridays at 6:30pm!!!! #SwoleAndFlexy

CrossFit Structured - WOD


Warm-up

Coaches Choice (No Measure)

Weightlifting

A: Floor Press (Find a 1RM)

Metcon

B: Metcon (AMRAP - Rounds and Reps)


15 min AMRAP of:

15 Strict Press 75/55
15 Pull Ups
15 SDLHP 75/55
BK: 95/65, C2B

Accessory

C: Metcon (No Measure)


8 x :20/:10 Forearm to FLR

8 x :20/:10 OH BB Tricep Press
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CrossFit

Oly
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Announcements


Don't forget we have a 7:30am class and ROMWOD on Fridays at 6:30pm!!!! #SwoleAndFlexy

CrossFit Structured - Olympic Lifting


Weightlifting

Metcon (No Measure)


Drop Snatch
3@40%
3@50%
3@60%

Snatch Pull + Snatch
1+2@75%
1+2@80%
2 x 1+2@85%

Back Squat
8@65%
8@70%
6@80%
6@85%

Front Squat
5@70%
5@75%
5@80%
5@85%
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CrossFit

Tuesday

Announcements


Don't forget we have a 7:30am class and ROMWOD on Fridays at 6:30pm!!!! #SwoleAndFlexy

CrossFit Structured - WOD


Warm-up

Coaches Choice (No Measure)

Metcon

A: Metcon (AMRAP - Reps)


3 Rounds of:
3 min AMRAP of:
8 Deadlifts 135/95
8 Bar over Burpees
Rest 1 minute

Rest 3 minutes

3 Rounds of:
3 min AMRAP of:
8 Power Cleans 115/85
8 Box Jumps 24"/20"
Rest 1 minute

Rest 3 minutes

3 Rounds of:
3 min AMRAP of:
8 Front Squats 95/65
8 T2B
Rest 1 minute
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CrossFit

Monday

Announcements


Don't forget we have a 7:30am class and ROMWOD on Fridays at 6:30pm!!!! #SwoleAndFlexy

CrossFit Structured - WOD


Warm-up

Coaches Choice (No Measure)

Metcon

A: Metcon (Time)


"Amanda .45"

BK: 13 - 11 - 9 - 7 - 5
Muscle Ups
Squat Snatches 135/95

or

RX: 13 - 11 - 9 - 7 - 5
Pull Ups
Squat Snatches 95/65
Rest 5 minutes, then move on to part B

Weightlifting

B: Snatch (12 minutes to Find a 1RM)

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CrossFit

SOS

Announcements


Don't forget we have a 7:30am class and ROMWOD on Fridays at 6:30pm!!!! #SwoleAndFlexy

CrossFit Structured - WOD


Warm-up

Coaches Choice (No Measure)

Metcon

A: Metcon (AMRAP - Rounds and Reps)


45 min AMRAP of:

8 Squat Cleans @70%
8 Ring Dips
800m Run
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CrossFit

DE Upper

Announcements


Don't forget we have a 7:30am class and ROMWOD on Fridays at 6:30pm!!!! #SwoleAndFlexy

CrossFit Structured - WOD


Warm-up

Coaches Choice (No Measure)

Weightlifting

A: Split Jerk


12 min EMOM of:

2 Split Jerks @70%

Metcon

B: Metcon (Time)


2 rounds of:
21 - 15 - 9
Snatch 115/85
HSPU
T2B

Rest 2-4 minutes, then

For time:
100 Push Ups
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CrossFit

DE Lower

Announcements


Don't forget we have a 7:30am class and ROMWOD on Fridays at 6:30pm!!!! #SwoleAndFlexy

CrossFit Structured - WOD


Warm-up

Coaches Choice (No Measure)

Weightlifting

A: Front Squat


12 min EMOM of:

2 Front Squats @70%

Metcon

B: Metcon (AMRAP - Reps)


20 min AMRAP of:

200m Walking Lunges
200m Run
100 Air Squats
100m Run
If you reach the 2nd round, start your lunges at the 200m mark.
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