WORKOUT OF THE DAY (WOD)

CrossFit

WOD
WOD
Metcon
Metcon (Time)
For Time:
1 Mile Run
10 Rounds of "Bergeron Beep Test"

1 Round of "Bergeron Beep Test":
7 Thrusters (75/55)
7 Pull-ups
7 Burpees
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CrossFit

WOD
WOD
Metcon
Metcon (AMRAP - Reps)
AMRAP 5:
600 Meter Run
1 Round of "Cindy"
Max Squat Cleans 95/65 RX+ (135/95)

Rest 5 Minutes

AMRAP 5:
400 Meter Run
2 Rounds of "Cindy"
Max Squat Cleans 115/85 RX+ (155/105)

Rest 5 Minutes

AMRAP 5:
200 Meter Run
3 Rounds of "Cindy"
Max Squat Cleans 135/95 RX+ (185/135)
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CrossFit

WOD
WOD
Weightlifting
Push Jerk
Press Complex
Build to a Heavy Complex:
2 Push Presses
3 Push Jerks
Metcon
Metcon (Time)
15-12-9:
Push Press (115/85)
Dumbbell Box Step-Overs (50/35) (24"/20")

Directly Into...

15-12-9:
Push Jerks (115/85)
Box Jump Overs (24"/20")
Mid-line Accessory
Metcon (Time)
4 Rounds:
:30 Seconds Max Banded Good Mornings
:15 Seconds Rest
:30 Seconds Max Banded Pull-Aparts
:15 Seconds Rest
:30 Seconds Max Hollow Rocks
:15 Seconds Rest
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CrossFit

WOD
WOD
Metcon
2k Row (Time)
Max Effort 2k Row
Weightlifting
Snatch
On the 1:30 x 5 Sets:
Pausing Hang Squat Snatch
Pausing Low Hang Squat Snatch
Hang Squat Snatch
Low Hang Squat Snatch

Set 1: 50% of 1RM Snatch
Set 2: 55% of 1RM Snatch
Set 3: 60% of 1RM Snatch
Sets 4-5: 65-70% of 1RM Snatch

2 second catch in the bottom of the squat
Front Squat
3 Sets of 2 @ 70% of 1RM
2 Sets of 2 @ 75% of 1RM
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CrossFit

WOD
WOD
Metcon
Metcon (Time)
30-20-10
Assault Bike Calories
Wall Balls 20/15

Rest 3 Min

20-15-10
Power Cleans 135/95
Burpee Box Jump Over 24/20

RX+ 155/105
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CrossFit

WOD
WOD
Weightlifting
Clean and Jerk
Primer:
On the 2:00 x 4 Sets:
1 Low-Hang Clean Pull
1 Low-Hang Clean High Pull
1 Low-Hang Squat Clean
2 Split Jerks

Set 1: 52% of 1RM Clean & Jerk
Set 2: 57% of 1RM Clean & Jerk
Set 3: 62% of 1RM Clean & Jerk
Set 4: 67% of 1RM Clean & Jerk

On the Minute x 10:
1 Low-Hang Squat Clean and Jerk

Set 1: 70% of 1RM Clean and Jerk
Sets 2-10: Build to a Heavy Single
Metcon
DT (Time)
5 Rounds for time:
12 Deadlifts, 155# / 105#
9 Hang Power Cleans, 155# / 105#
6 Push Jerks, 155# / 105#
In honor of USAF SSgt Timothy P. Davis, 28, who was killed on February, 20 2009
To learn more about DT click here
Mid-line Accessory
Metcon (No Measure)
3 Giant Sets:
15 GHD Sit-ups
:20 Second GHD Hold
25 Hip Extensions
:30 Second Hip Extension Hold

Rest 1 Minutes Between Sets
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CrossFit

WOD
WOD
Weightlifting
Front Squat
On the Minute x 10:
1 Front Squat

Build to a Heavy Single
Metcon
Metcon (Distance)
On the 3:00 x 4Rounds:
14 Pull-ups
7 Double Dumbbell Power Cleans
Max Distance Double Dumbbell Front Rack Walking Lunge

Dumbbells: 50's/35's

RX+ 7 Bar Muscle-ups
Mid-line Accessory
Metcon (No Measure)
100 flutter kicks
1:00min Hollow Hold
1:00min Plank
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CrossFit

WOD
WOD
Metcon (For Time)
Metcon (Time)
3 Rounds:
7 Uneven Tempo Kettlebell Deadlifts
50 Meter Uneven Kettlebell Farmers Carry
7 Uneven Tempo Kettlebell Deadlifts
50 Meter Uneven Kettlebell Farmers Carry

*"Uneven" means we'll hold a different weight in each hand - forcing us to stabilize even more
*The tempo is 3 seconds down + regular speed up
Metcon
Metcon (3 Rounds for reps)
AMRAP 5:
Buy-In: 400 Meter Run
Max Rounds:
12 Front Squats (115/85)
6 Burpee Box Jump Overs (24"/20")

Rest 3 Minutes

AMRAP 5:
Buy-In: 400 Meter Run
Max Rounds:
9 Front Squats (135/95)
6 Burpee Box Jump Overs (24"/20")

Rest 3 Minutes

AMRAP 5:
Buy-In: 400 Meter Run
Max Rounds:
6 Front Squats (155/105)
6 Burpee Box Jump Overs (24"/20")
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CrossFit

WOD
WOD
Gymnastics
Strict JT (Time)
21-15-9:
Strict Handstand Push-ups
Strict Ring Dips
Push-ups
Metcon
Metcon (Time)
3 Rounds:
7 Deadlifts (115/85)
7 Toes to Bar
7 Push Presses (115/85)

700/500 Meter Row

3 Rounds:
7 Deadlifts (115/85)
7 Toes to Bar
7 Push Presses (115/85)

700/500 Meter Row

3 Rounds:
7 Deadlifts (115/85)
7 Toes to Bar
7 Push Presses (115/85)
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CrossFit

WOD
WOD
Weightlifting
Snatch
Snatch Primer
On the 2:00 x 4 Sets:
1 Low Hang Snatch Pull
1 Low Hang Snatch High Pull
1 Low Hang Squat Snatch
1 Overhead Squat

Set 1: 40% of 1RM Snatch
Set 2: 45% of 1RM Snatch
Set 3: 50% of 1RM Snatch
Set 4: 55% of 1RM Snatch

Snatch
On the Minute x 10:
1 Low-Hang Squat Snatch

Set 1: 65% of 1RM Snatch
Sets 2-10: Build to a Heavy Single
Metcon
Metcon (AMRAP - Reps)
AMRAP 10:
50/35 Cal Bike or 1200/1000m Row
100 Double Unders

Time Remaining:
Max Power Snatches (115/85)
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