WORKOUT OF THE DAY (WOD)

CrossFit

CrossFit
CrossFit
Happy Birthday Carla Hernandez!
Weightlifting
Metcon (Time)
50 Power Cleans (155/115)
RX+ 185/125
Metcon
Metcon (Time)
27-21-15-9
Calorie Row
Bench Press (135/75)
Pull-Ups
C2B
Gymnastics
Handstand Walk
5 min of Handstand walk practice

Score how far you can walk, ok to break it up.
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CrossFit

CrossFit
CrossFit
Metcon
Metcon (Time)
1000m row
50 wall balls 20/15
25 overhead squats 95/65
50 alternating pistol squats
1000m row

If you can’t quite do an unassisted pistol squat, try the rings, or the side of a squat rack for support.

If barbell overhead squats are not something you have mastered yet, try holding a plate overhead first, or even a PVC pipe.
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CrossFit

CrossFit
CrossFit
Happy Birthday Lauren Kearns!
Weightlifting
Alternating On the Minute x 10 (5 Rounds)
3 Overhead Squats
3 Thrusters
Both movements from the rack, and weights can be vary between both movements as we build to a heavy triple at each.
Metcon
Metcon (Time)
21 Overhead Squats (95/65)
200 Meter Run
21 Thrusters (95/65)
200 Meter Run
15 Overhead Squats (95/65)
200 Meter Run
15 Thrusters (95/65)
200 Meter Run
9 Overhead Squats (95/65)
200 Meter Run
9 Thrusters (95/65)
200 Meter Run
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CrossFit

CrossFit
CrossFit
Weightlifting
Squat Clean
On the Minute x 12 (3 Rounds):
Minute 1: 3 Reps @ 70%
Minute 2: 2 Reps @ 75%
Minute 3: 1 Rep @ 80-85%
Minute 4: Rest

Score your heaviest rep
Metcon
Metcon (AMRAP - Rounds and Reps)
AMRAP 4:
27/21 Calorie Row
21 Power Cleans (135/95)
15 Burpee Box Jump Overs (24/20)

Rest 4 Minutes

AMRAP 4:
27/21 Calorie Row
21 Power Cleans (115/80)
15 Burpee Box Jump Overs (24/20)

Rest 4 Minutes

AMRAP 4:
27/21 Calorie Row
21 Power Cleans (95/65)
15 Burpee Box Jump Overs (24/20)
Extra Credit
Metcon (No Measure)
Midline

Not For Time:
1:00 L-Sit Hold
2:00 D-Ball Hold (80)
:30 Second L-Sit Hold
1:00 D-Bal Hold (80)
:15 Second L-Sit Hold
:30s D-Bal Hold (80)
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CrossFit

CrossFit
CrossFit
Happy Birthday Greg Roop and Sky King!
Weightlifting
Snatch
1. Snatch Primer
On the Minute x 7:
Snatch Pull
Hang Snatch High Pull
2 Hang Power Snatches

Perform between 40-50%

2. Power Snatch
On the Minute x 9:
1 Snatch Pull
1 Low Hang Power Snatch

Build in weight
Metcon
Metcon (Time)
200 Double Unders
1000 Meter Row
75 Wallballs (20/15)
50/35 Calorie Bike
Gymnastics
Metcon (No Measure)
10 Min of handstand walk practice
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CrossFit

SOS
SOS
Happy Birthday Alexa Alexander!
Metcon
Metcon (No Measure)
EMOM x 10min.
1 Hang Power Clean + 1 Power Clean

EMOM x 10min.
5 Deadlifts at 65-70% of 1RM

3 Rounds: (20min. CAP)
400m Single Arm Farmer Carry 70/53
15 Pull-Ups
30 Wall Balls 20/14
15 Double DB Sit-Ups 25/15s (Or more if you can)

Deadlifts - *Should be able to hit them unbroken each set. Hard, but not 5 rep maxes. Just trying to get some volume in here.

Double DB Sit-Ups - Lying on your back with hands in the finished bench position - keep your heels on the ground and sit-up to a seated position, hands stay overhead. Repeat. These things are nasty! Also can be done with KBs. 26/18s or more.
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CrossFit

TEAM SATURDAY
TEAM SATURDAY
Metcon
Metcon (AMRAP - Rounds and Reps)
Teams of 3:
AMRAP 7:
100/70 Calorie Assault Bike
Max Clean and Jerks (135/95)

Rest 3 Minutes

AMRAP 6:
80/60 Calorie Assault Bike
Max Power Snatches (115/80)

Rest 3 Minutes

AMRAP 5:
60/40 Calorie Assault Bike
Max Thrusters (95/65)

Three teammates and three AMRAPs today. Starting longer and heavier, progressing to shorter and lighter. All weights today should be loads that athletes could complete between 15-20 repetitions unbroken when fresh. One barbell per team. For teams planning on using different weights, it is ok to have multiple barbells on the floor.

Subs for Assault bike
100/70 Calorie Row
80/60 Calorie Row
60/40 Calorie Row

15 100 Meter Sprints (5 Each)
12 100 Meter Sprints (4 Each)
9 100 Meter Sprints (3 Each)
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CrossFit

CrossFit
CrossFit
Metcon
Helen (Time)
3 Rounds for time of:
400m Run
21 Kettlebell Swings, 53# / 35#
12 Pull-ups
Metcon
Metcon (Weight)
5 Giant Sets:
8 Unbroken Bench Press
8 Unbroken Hang Power Cleans
Build to Heavy Set on Both. Rest 2 Minutes Between.
Total both your lifts and put weights of each in the comments.
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CrossFit

CrossFit
CrossFit
Happy Birthday Mariana Arias!
Metcon
Metcon (Time)
21-15-9
Back Squats (185/125)
Handstand Push-ups

RX+ Strict HSPU
Gymnastics
Metcon (Time)
Gymnastic Conditioning
For Time (10 Minute Cap):
30 Bar Muscle-ups

On the Minute (Starting on the 0:00) – 30 Double Unders

For those that don't have Muscle-ups we will work on progressions for 10 minutes. No DU.
Lever kip drills
Box turn over drills
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CrossFit

CrossFit
CrossFit
Metcon
Metcon (Time)
30 Snatches (115/75)
20 C2B pull ups
30 Clean & Jerks (115/75)
20 C2B pull ups
30 Thrusters (115/75)
20 C2B Pull ups

RX+ 10 Ring MU & 135/95
Metcon
Metcon (No Measure)
Row Conditioning
On the Minute x 12:
Minutes 1-2-3: 20/14 Calories
Minute 4: Rest
Minute 5-6-7: 15/11 Calories
Minute 8: Rest
Minutes 9-10-11-12: 10/8 Calories
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