WORKOUT OF THE DAY (WOD)

CrossFit

OLY

CrossFit Structured - Olympic Lifting


Weightlifting

Metcon (No Measure)


Snatch - 70%x2, 75%x1, 80%x1, 85%x1, 90%x1, HS
Clean & Jerk - 70%x2, 75%x1, 80%x1, 85%x1, 90%x1, HS
Back Squat - 75%x5x2, 80%x5x3
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CrossFit

SWEAT!

CrossFit Structured - SWEAT!


Metcon (No Measure)


16min. EMOM:
Min. 1) 10 KB Snatch + 5 Burpees
Min. 2) opposite arm
Min. 3) 10 KB Overhead Lunges + 5 Burpees
Min. 4) opposite arm

Rest 3min.

16min. EMOM:
Odd: 15/12 Cal Row
Even: 1 Round of "cindy"
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CrossFit

CrossFit
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CrossFit Structured - WOD


Front Squat


Front Squat (Recovery Week )

We usually do 40,50,60% for 5 reps here, but this week I would like to do this... Front Rack Lunges (5 each leg. Not alternating) with your front foot elevated on a 55lb plate for more ROM. Since it is a recovery week, DON'T push the weight, but move slow and controlled and get some good booty work in.

Metcon (AMRAP - Rounds)


20min. EMOM:
Min 1.) 12 Snatches 75/55
Min 2.) 12 TTB
Min 3.) 12/9 Cal Bike
Min 4.) Rest
RX+ is DOABLE...
Min 1.) 15 Snatches 75/55
Min 2.) 15 TTB
Min 3.) 15/12 Cal Bike
Min 4.) Rest

*5 burpees on the spot if you're caught dropping a bar. Keeping your hands on the bar while it falls from overhead is not ok.. If you can't set it down, you can snatch an empty bar.
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CrossFit

OLY
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CrossFit Structured - Olympic Lifting


Weightlifting

Metcon (No Measure)


3-Position Snatch - 70%x1, 75%x1, 78%x1x3
Snatch Pull - 96%x5x5
Snatch Push Press - 78%x5x5
Good Morning - 29%x8x3 (% of Back Squat)

Accessory

Metcon (No Measure)


3 sets; no rest:
12 Pull Ups
15 Reverse Crunches
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CrossFit

XMAS EVE WOD

CrossFit Structured - WOD


Metcon (AMRAP - Reps)


In a 3min. Window perform as many reps as possible of each movement.
*400m run buy in on the odd #s
*2 rounds of "cyndi" buy in on the even #s
*2min. Rest after each.

1.) Snatch (135/95)
2.) Power Cleans (135/95)
3.) Jerks (135/95)
4.) Deadlifts (135/95)
5.) Burpees over your bar
6.) Thrusters (135/95)
7.) DB Snatch 70/45
8.) DB Clean and Jerks 45/25

If you can not get 2 rounds of "cyndi" in then scale it to 1 round.
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CrossFit

SWEAT!

CrossFit Structured - SWEAT!


Metcon (No Measure)


5 Rounds:
Min. 1) 5 renegade row + 5 PU's + 5 Push Press
Min. 2) 15/12 Cal Bike
Min. 3) 10 KB Swings + KB Squats
Min. 4) Run 200m
Min. 5) Rest 1min.

For Time: (Time CAP: 7min.)
7 Rounds:
7 Wall Balls 20/14 (RX+ 30/20)
7 Burpees
Rest 4min. Between part A and B
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CrossFit

Partner WOD
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CrossFit Structured - WOD


Metcon (Time)


Teams of 2:
10min. AMRAP:
100 Cal Bike
Max Cals on the Rower

10min. to finish...
100 Squat Cleans (135/95#)
Max Burpees

10min. to finish...
25 Muscle Ups or (50 Pull-Ups)
50 HSPU's or (50 H.R. Push-Ups)
75 American KB Swings 70/53
3min. Between Each Section. You may start wherever you like.
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CrossFit

OLY
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CrossFit Structured - Olympic Lifting


Weightlifting

Metcon (No Measure)


3-Position Clean - 70%x1, 75%x1x2, 78%x1x2
Power Jerk + Jerk - 70% x (2+1) x 2, 75% x (2+1) x 2, 78% x (2+1) x 2
Clean Deadlift - 105%x5x5
Front Squat - 75%x5, 80%x4x2, 85%x3x2
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CrossFit

SWEAT!

CrossFit Structured - SWEAT!


Metcon (No Measure)


0-12min.
21-15-9
Calories on the rower
DB Thrusters
Burpees

12-24min.
21-15-9
Calories on the bike
Slam Balls
Sit-Ups w/ Slam Ball

24-36min.
5 Rounds:
200m Run
15 OH Squats with barbell 45/35 (Scale = F.Squat. Advanced may add
weight 95/65)
Finish early on any section and you get rest :)
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CrossFit

CrossFit
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CrossFit Structured - WOD


Back Squat


Back Squat

Build up to a 5 rep max

Metcon (AMRAP - Rounds and Reps)


20min. AMRAP:
400m Run
10 Bench Press 135/75
2 Rope Climbs
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