WORKOUT OF THE DAY (WOD)

CrossFit

Free Friend Thursday
Free Friend Thursday
Metcon
Metcon (Time)
5 Burpee
10 KB Thursters
5 Burpee
15 SDLHP
5 Burpee
20 KB Push Press
5 Burpee
25 KB Hang Clean
5 Burpee
30 KB Front Rack Walking Lunge
5 Burpee
35 KB Deadlift
5 Burpee
30 KB Front Rack Walking Lunge
5 Burpee
25 KB Hang Clean
5 Burpee
20 KB Push Press
5 Burpee
15 SDLHP
5 Burpee
10 KB Thrusters
5 Burpee

RX - 53/35
Read More

CrossFit

CrossFit
CrossFit
Metcon
Metcon (Time)
3 Rounds:
75 Double-Unders
10 Dumbbell Burpee Box Step-Overs (50's/35's)
Box - 24"/20"

Directly into...

3 Rounds:
21/15 Calorie Row
21 Thrusters (75/55)
Extra Credit
Metcon (Weight)
A) 5 Sets:
7 Tempo Kettlebell Deadlifts
7 Barbell Bench Press

B) 5 Sets:
7 Strict CTB Pull-Ups
7 Tempo Weighted Hip Extensions

Rest as needed between sets.
Read More

CrossFit

CrossFit
CrossFit
Weightlifting
Power Snatch
On the Minute x 10:
Minutes 1-5 - 2 Power Snatches
Minutes 6-10 - 1 Power Snatch

Starting at 60% of our estimated 1RM Snatch
Metcon
Metcon (Time)
3 Rounds:
9 Power Snatches (135/95)
12/9 Calorie Assault Bike
9 Bar Muscle-Ups
12/9 Calorie Assault Bike
Read More

CrossFit

CrossFit
CrossFit
Weightlifting
Front Squat
6 Sets, resting as needed between (~2:00):
Set #1 - 3 Reps @ 80%
Set #2 - 1 Rep @ 83%
Set #3 - 3 Reps @ 80%
Set #4 - 1 Rep @ 86%
Set #5 - 3 Reps @ 80%
Set #6 - 1 Rep @ 89%
Metcon
Metcon (Time)
3 Rounds, resting 1:00 between:
24/18 Calorie Ski Erg
12 Front Squats 135/95
8 Single Arm Dumbbell Hang Clean and Jerks 50/35
RX+ 155/105 & 60/45

Score the slowest round.
Alternate the clean and jerks
Read More

CrossFit

CrossFit Open 20.4
CrossFit Open 20.4
Metcon
CrossFit Open 20.4 (Time)
For time:
30 box jumps
15 clean and jerks, 65 | 95 lb.
30 box jumps
15 clean and jerks, 85 | 135 lb.
30 box jumps
10 clean and jerks, 115 | 185 lb.
30 single-leg squats
10 clean and jerks, 145 | 225 lb.
30 single-leg squats
5 clean and jerks, 175 | 275 lb.
30 single-leg squats
5 clean and jerks, 205 | 315 lb.
♀ 20-in. box ♂ 24-in. box
Time cap: 20 minutes
Scaled:
♀ 20-in. box, 14-lb. medicine-ball step-up, C&J 35-55-75- 95-115-135 lb.
♂ 24-in. box, 20-lb. medicine-ball step-up, C&J 65-95- 115-135-155-185 lb.
Read More