WORKOUT OF THE DAY (WOD)

CrossFit

CrossFit
CrossFit
Metcon
Metcon (AMRAP - Reps)
3:00 On
3:00 Off
3:00 On
___________________________
3 "Macho Man" Complexes (115/85)
3 "Macho Man" Complexes (135/95)
3 "Macho Man" Complexes (155/105)
3 "Macho Man" Complexes (185/125)
3 "Macho Man" Complexes (205/145)
Max "Macho Man" Complexes (225/155)

1 "Macho Man" Complex:
3 Power Cleans
3 Front Squats
3 Jerks
Metcon
Metcon (Time)
For Time:
30 Box Jumps (24/20)
30 PU
30 KBS (53/35)
30 Front Squats (115/85)
30 TTB
30 Push Press (115/85)
30 Deadlifts (115/85)
30 WB (20/15)
30 Burpees
100 Double-Unders
Home WOD
Metcon (Time)
For time:
30 box jumps
30 pushups
30 pullups
30 front squats
30 sit ups
30 s2o
30 deadlifts
30 burpees
30 jumping lunges
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CrossFit

CrossFit
CrossFit
Metcon
Metcon (3 Rounds for reps)
AMRAP 5:
Buy-In: 45/30 Calorie Assault Bike
Into Max Rounds
9 Power Cleans (95/65)
21 Double-Unders

Rest 5 Minutes

AMRAP 5:
Buy-In: 30/20 Calorie Bike
Into Max Rounds:
6 Power Cleans (135/95)
21 Double Unders

Rest 5 Minutes

AMRAP 5:
Buy-In: 15/10 Calorie Bike
Into Max Rounds:
3 Power Cleans (165/115)
21 Double Unders
Home WOD
Metcon (AMRAP - Rounds and Reps)
AMRAP 5:
Buy-In: 3 Min Run
Into Max Rounds
9 Power Cleans (backpack/water jugs)
21 Double-Unders

Rest 5 Minutes

AMRAP 5:
Buy-In: 2 Min Run
Into Max Rounds:
6 Power Cleans (backpack/water jugs)
21 Double Unders

Rest 5 Minutes

AMRAP 5:
Buy-In: 1 min Run
Into Max Rounds:
3 Power Cleans (backpack/water jugs)
21 Double Unders
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CrossFit

SOS
SOS
Home WOD
(: Metcon (4 Rounds for reps)
Tabata (20 sec work/10 sec rest) x 8 rds per movement

Push-ups
Lunges
High Knees
Bent over rows (pick anything you can lift)

Score total reps per round
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CrossFit

SOLO Saturday
SOLO Saturday
Home WOD
Metcon (Time)
100 Jumping Lunges
90 Sit-ups
80 Air Squats
70 Burpees
60 MTN Climbers
50 canned thrusters
40 hand release push-ups
30 pistols squats
20 dips
10x 20sec plank hold
Metcon
Metcon (Time)
For Time (30 Minute Cap):
3 Rounds:
21/15 Calorie Assault Bike
15 Toes to Bar

15 Thrusters (95/65)
15 Thrustrers (115/85)
15 Thrusters (135/95)

3 Rounds:
21/15 Calorie Assault Bike
15 Barbell Facing Burpees
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CrossFit

CrossFit
CrossFit
Home WOD
Metcon (Time)
For time:

10 burpees

10 burpees
25 shoulder taps

10 burpees
25 shoulder taps
50 lateral lunges

10 burpees
25 shoulder taps
50 lateral lunges
100 sit-ups

10 burpees
25 shoulder taps
50 lateral lunges
100 sit-ups
150 air squats
Weightlifting
Front Squat
On the 2:00 x 7 Sets
Set 1 (On the 0:00): 3 Reps @ 80%
Set 2 (On the 2:00): 1 Rep @ 88%
Set 3 (On the 4:00): 3 Reps @ 80%
Set 4 (On the 6:00): 1 Rep @ 91%
Set 5 (On the 8:00): 3 Reps @ 80%
Set 6 (On the 10:00): 1 Rep @ 94%
Set 7 (On the 12:00): 12 Reps @ 68%

*Percentages based on 1RM Front Squat
Metcon
Metcon (Time)
For Time:
3 Rounds:
30 Wallballs (20/14)
30 Sumo Deadlift High Pulls (75/55)
30 Box Jumps (24/20)
30 Push Press (75/55)
30/20 Cal Row
1:00 Minute Rest
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CrossFit

CrossFit
CrossFit
Weightlifting
Metcon (5 Rounds for weight)
On the 3:00 x 5 Rounds:
3 Unbroken Sets:
1 High Hang Squat Clean
1 Hang Squat Clean
1 Squat Clean

*Repeat From Last Week*
Metcon
Metcon (AMRAP - Rounds and Reps)
Teams of 3
AMRAP 7:
50 Back Squats (155/105)
50 Back Squats (185/135)
Max Back Squats (225/155)

Rest 3 Minutes

AMRAP 7:
50 Bench Press (135/95)
50 Bench Press (155/105)
Max Bench Press (185/135)

Rest 3 Minutes

AMRAP 7:
50 Deadlifts (185/135)
50 Deadlifts (225/155)
Max Deadlifts (275/185)
Metcon (Time)
individual version
For Time:
30 Back Squats (155/105)
30 Bench Press (135/95)
30 Deadlifts (185/135)
20 Back Squats (185/135)
20 Bench Press (155/105)
20 Deadlifts (225/155)
10 Back Squats (225/155)
10 Bench Press (185/135)
10 Deadliftss (275/185)
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CrossFit

CrossFit
CrossFit
Gymnastics
Metcon (Time)
For Time:
100 Double Unders
50' Handstand Walk
75 Double Unders
50' Handstand Walk
50 Double Unders
50' Handstand Walk
25 Double Unders
50' Handstand Walk

*10 Minute Time Cap*
Handstand Walking

Reduce distance
1:00 of practice per round
1:00 of handstand weight shifting (on wall) per round
Metcon
Metcon (3 Rounds for time)
On the 0: 1 Mile Run
On the 10: 130/100 Calorie Row
On the 20: 130/100 Calorie Erg Bike
Home WOD
Metcon (Time)
50-40-30-20-10
Push-ups
Sit-us
Air Squats
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CrossFit

Leg Day
Leg Day
Weightlifting
Back Squat
Set 1 (On the 0:00): 9 Reps @ 78%
Set 2 (On the 2:00): 7 Reps @ 85%
Set 3 (On the 4:00): 5 Reps @ 92%
Set 4 (On the 6:00): 3 Reps @ 97%
Set 5 (On the 8:00): 1 Rep @ 102%
Set 6 (On the 9:30): 1 Rep @ 104%
Set 7 (On the 11:00): 1 Rep @ 106%
Set 8 (On the 12:30): 1 Rep @ 108-109%
Set 9 (On the 14:00): 1 Rep @ 108-109%

*Percentages based on 5RM Back Squat
Metcon
Metcon (Time)
For Time:
21 Power Snatches (115/85)
5 Rounds of "Mary"
21 Overhead Squats (115/85)
5 Rounds of "Chest to Bar Cindy"
21 Squat Snatches (115/85)
One round of "Mary" is 5 handstand push-ups, 10 alternating pistols, and 15 chin over bar pull-ups

One round of "Chest to Bar Cindy" is 5 chest to bar pull-ups, 10 push-ups, and 15 air squats
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