WORKOUT OF THE DAY (WOD)

CrossFit

CrossFit Team
CrossFit Team
Metcon
Metcon (Time)
In Teams of 3, with a 30:00 Time Cap:

3 Rounds:
30 Deadlifts (95/65)
30 Hang Power Cleans (95/65)
30 Push Jerks (95/65)

Into... 150/100 Calorie Assault Bike

2 Rounds:
30 Deadlifts (115/80)
30 Hang Power Cleans (115/80)
30 Push Jerks (115/80)

Into... 150/100 Calorie Assault Bike

1 Round:
30 Deadlifts (135/95)
30 Hang Power Cleans (135/95)
30 Push Jerks (135/95)
Read More

CrossFit

CrossFit
CrossFit
Weightlifting
3-Position Snatch
1 Snatch (floor)
+
1 Hang Snatch (ATK)
+
1 High Hang Snatch (Hip)
On the 1:30 x 5 Sets:

Set #1 - 60% of 1RM Snatch
Set #2 - 63% of 1RM Snatch
Set #3 - 66% of 1RM Snatch
Set #4 - 69% of 1RM Snatch
Set #5 - 72% of 1RM Snatch
Metcon
Metcon (AMRAP - Rounds and Reps)
AMRAP 20:
30 Overhead Squats (95/65)
30 Box Jumps (24"/20")
30 Toes to Bar
30 Calorie Row
Read More

CrossFit

Chipper Thursday
Chipper Thursday
Metcon
Metcon (Time)
Beach Pump:

10-9-8-7-6-5-4-3-2-1:
DB bench (50/25)
DB alternating snatch (50/35)
DB burpee deadlifts (50/35)
DB bent over rows (50/35)
DB skull crushers (50/35)
DB curls (50/35)
DB Russian twists (L+R = 1)(50/35)
Read More

CrossFit

CrossFit
CrossFit
Weightlifting
Pause Back Squat
Building upon last week.

5X2

*7 second descent, 3 second pause in bottom.

Set #1 - 63%
Set #2 - 65%
Set #3 - 67%
Set #4 - 69%
Set #5 - 71-74%, based on feel.
Metcon
Metcon (AMRAP - Rounds and Reps)
AMRAP 5:
15 Barbell-Facing Burpees
21 Power Cleans (135/95)
27/21 Calorie Assault Bike

Rest 3:00

AMRAP 5:
15 Barbell-Facing Burpees
21 Power Cleans (115/80)
27/21 Calorie Assault Bike

Rest 3:00

AMRAP 5:00
15 Barbell-Facing Burpees
21 Power Cleans (95/65)
27/21 Calorie Assault Bike
For scoring, pick up where you left off each AMRAP.
Read More

CrossFit

CrossFit
CrossFit
Gymnastics
Handstand Walk (5 Mins of practice)
Weightlifting
Tempo Power Snatch
From the ground to knee level, take a full (5) seconds to slowly bring the bar into position. At the moment the bar crosses over the knee, accelerate into an aggressive extension, into a full power snatch. In the catch position, pause for a full 3-seconds.
Sets #1+2+3 - 60%
Sets #4+5+6 - 65%
Sets #7+8 - 70%
Sets #9+10 - 70-75%, based on feel.
Metcon
Metcon (AMRAP - Rounds and Reps)
AMRAP 15:
25 Double-Unders
5 Power Snatches (115/80)
25 Double-Unders
5 Bar Muscle-Ups
RX+ 135/95
Read More

CrossFit

CrossFit
CrossFit
Weightlifting
Clean and Jerk
On the Minute x 11:
On the 0:00... 1 Clean and Jerk @ 70%
On the 1:00... 1 Clean and Jerk @ 75%
On the 2:00... 1 Clean and Jerk @ 80%
On the 3:00... Rest
On the 4:00... 1 Clean and Jerk @ 75%
On the 5:00... 1 Clean and Jerk @ 80%
On the 6:00... 1 Clean and Jerk @ 85%
On the 7:00... Rest
On the 8:00... 1 Clean and Jerk @ 80%
On the 9:00... 1 Clean and Jerk @ 85%
On the 10:00... 1 Clean and Jerk @ 90%
Metcon
Metcon (Time)
21-15-9:
Kettlebell Swings (53/35)
Box Jump Overs (24/20)
Front Squats (95/65)
RX+
(70/53)
(30"/24")
(135/95)
Read More

CrossFit

SOS
SOS
Lifting day!
Weightlifting
Back Rack Lunges
For 15 minutes, every 3 minutes perform:

6/6 Weighted Lunges

*increase load each set
Bent over BB row
5 x 5 (AHAP)

(No bouncing, strong pulls)
Hang Clean Complex
High Hang Clean (hip)
+
Hang Clean (above the knee)

3 x 2 + 1 @ 50-70%

3 x 1 + 1 @ 80%
Read More

CrossFit

CrossFit
CrossFit
Weightlifting
Back Squat Pause/Tempo
5x2
*7 second descent, 3 second pause in bottom.

Set #1 - 60%
Set #2 - 62%
Set #3 - 64%
Set #4 - 66%
Set #5 - 68-70%, based on feel.

This is a very slow, and lengthy squat repetition - and fully intended to be so. Leveraging time under tension to our advantage, we can pull a potent stimulus from these repetitions at controlled weights.
Metcon
Metcon (AMRAP - Rounds and Reps)
AMRAP 20:
75 Wallballs (20/14)
60/45 Calorie Row
45 Toes to Bar
30 Burpee BJO (24"/20")
15 Muscle-Ups
Read More

CrossFit

Chipper WOD
Chipper WOD
Metcon
Fight Gone Bad (3 Rounds for reps)
Three rounds of:
Wall-ball Shots (Reps), 20#
Sumo deadlift high-pull (Reps), 75#
Box Jumps, 20" (Reps)
Push-press (Reps), 75#
Row (Calories)
1-minute rest
Read More