WORKOUT OF THE DAY (WOD)

CrossFit

CrossFit
CrossFit
Weightlifting
Snatch Pull
From Blocks @ knee height

3 Sets of 3

Set 1: 60%
Set 2: 65%
Set 3: 70%
Snatch High Pull (3 x 3 on blocks @ 65%)
Power Snatch
2 Reps On the Minute x 8 Minutes
On blocks at knee height

Set 1: 50%
Set 2: 53%
Set 3: 56%
Set 4: 59%
Set 5: 62%
Sets 6-8: 65%
Metcon
Metcon (AMRAP - Rounds and Reps)
AMRAP 18:
20 Dumbbell Snatches (50/35)
15/12 Calorie Assault Bike
20 Single Dumbbell Box Step-Ups (24/20)
9 Bar Muscle-ups
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CrossFit

CrossFit
CrossFit
FREE FRIEND THURSDAY
Metcon
Metcon (Time)
For Time:
10 Wallballs, 15/12 Calorie Assault Bike
20 Wallballs, 15/12 Calorie Assault Bike
30 Wallballs, 15/12 Calorie Assault Bike
40 Wallballs, 15/12 Calorie Assault Bike
50 Wallballs, 15/12 Calorie Assault Bike
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CrossFit

CrossFit
CrossFit
Weightlifting
Clean Pull
Block Clean Pull (@knee)
3 Sets of 3

Set 1: 60%
Set 2: 65%
Set 3: 70%

Clean High Pull
3 Sets of 3

All sets @ 65%
Power Clean
Block Power Clean (knee level)

2 Reps On the Minute x 8 Minutes

Set 1: 50%
Set 2: 53%
Set 3: 56%
Set 4: 59%
Set 5: 62%
Sets 6-8: 65%
Metcon
Metcon (Time)
For Time:
2k Row

Directly Into...

10 Rounds:
3 Power Cleans (155/105)
6 Push-ups
9 Air Squats
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CrossFit

CrossFit
CrossFit
Weightlifting
Stamina Squatting (@75% of 3RM)
Alternating On the Minute x 12 (6 Rounds):
Odd Minutes: 3 Front Squats
Even Minutes: 6 Back Squats
Metcon
Metcon (Time)
For Time:
800 Meter Run
50 Barbell Thrusters (75/55)
800 Meter Run
25 Barbell-Facing Burpees
800 Meter Run
50 Barbell Thrusters (75/55)
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CrossFit

Labor Day WOD
Labor Day WOD
8am Class ONLY
Metcon
Braica (Time)
100 Back Squats 135/95
100 Deadlifts 135/95
100 Strict Pull-ups
100 Push-ups
100 Sit-ups

You may partner up or do this alone with or without a vest
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CrossFit

SOS
SOS
Weightlifting
Metcon (Time)
Barbell Cycling

For Time:
21 Strict Presses (95/65)
15 Push Presses (135/95)
9 Push Jerks (175/125)
6 Split Jerks (215/145)
Box Squat (EMOM x 7 (2))
Deadlift (4 Sets: 15 Unbroken Deadlifts @ 50% 1RM)
Metcon
Metcon (No Measure)
Recovery Bike

5 Rounds:
1 Minute Light
1 Minute Moderate
1 Minute Moderate/Fast
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CrossFit

Partner Saturday!
Partner Saturday!
Metcon
Metcon (Time)
Teams of 3:
100/70 Calorie Row
100 Box Jump Overs (24/20)
100 Power Snatches (95/65)
10 Rope Climbs (15')
100 Power Snatches (75/55)
100 Box Jump Overs (24/20)
100/70 Calorie Row
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CrossFit

CrossFit
CrossFit
Weightlifting
Clean Complex
Every 1:30 x 7 Sets:
1 Power Clean
1 Hang Squat Clean
1 Squat Clean

Start at 60% and build to a Heavy Complex
Metcon
Metcon (Time)
3 Rounds:
400 Meter Run
7 Power Cleans
7 Hang Squat Cleans
7 Squat Cleans
Extra Credit
Metcon (Time)
4 Giant Sets:
12 Front Rack Kettlebell Box Step-Ups (24"/20")
30 Second Heavy D-Ball Hold
12 Weighted Pausing Hip Extensions

Rest 2 Minutes Between
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CrossFit

Chipper WOD
Chipper WOD
Bring a friend for Free!
Metcon
Metcon (Time)
27-24-21-18-15-12-9:
AbMat Sit-ups
Bike Calories

After Each Set (7 Rounds):
5 Strict Pull-Ups
10 Push-ups
15 Air Squats
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