WORKOUT OF THE DAY (WOD)

CrossFit

SOS
SOS
Metcon
Metcon (Time)
5 Rounds

500 Meter Ski Erg
10 Double Russian Kettlebell Swings
15 Double Dumbbell Bench Press
20 Banded Pull Throughs
25' Double Kettlebell Front Rack Walking Lunge

Rest 1 Minute Between Rounds
Read More

CrossFit

CrossFit
CrossFit
Metcon
Metcon (Time)
Teams of 3
For Time (30 Minute Cap):
5 Rounds of "DT" (155/105)
100/70 Calorie Bike
5 Rounds of "DT" (155/105)
100/70 Calorie Bike
5 Rounds of "DT" (155/105)

1 Round of "DT":
12 Deadlifts
9 Hang Power Cleans
6 Push Jerks
Read More

CrossFit

CrossFit
CrossFit
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 @ 86%
Set 3 (On the 4:00): 3 Reps @ 80%
Set 4 (On the 6:00): 1 Rep @ 89%
Set 5 (On the 8:00): 3 Reps @ 80%
Set 6 (On the 10:00): 1 Rep @ 92%
Set 7 (On the 12:00): 12 Reps @ 66%

*Percentages based on 1RM Front Squat
Metcon
Metcon (Time)
Every 10 Minutes x 2 Rounds:
1,000/800 Meter Row
30 Dumbbell Power Snatches (50/35)
50 Wallballs (20/15)
Score the slowest round
Read More

CrossFit

CrossFit
CrossFit
Metcon
Bergeron Beep Test (AMRAP - Rounds and Reps)
On the Minute For as Long as Possible:
7 Thrusters (75/55)
7 Pull-ups
7 Burpees

After 10 Rounds: Add (1) Rep to Each Movement Every Round Until Failure

Score total rounds and reps completed
Weightlifting
Metcon (Weight)
On the 4:00 x 5 Rounds:
BEAST BUILDER

3 Unbroken Sets (9 Reps Total)
1 High Hang Squat Clean
1 Hang Squat Clean
1 Squat Clean

For clarity, we are holding onto the bar for all (9) reps. High Hang, Hang, Floor, three times through for the complex.

Start at 40-45% of 1RM Squat Clean
Record all 5 weights used
Read More

CrossFit

CrossFit
CrossFit
Gymnastics
Metcon (AMRAP - Reps)
Ascending Ladder for 5 Minutes:
2 Strict Handstand Push-ups
2 Calorie Row
4 Strict Handstand Push-ups
4 Calorie Row
...
Continue to Add (2) Rep to Each Movement

Rest 2 Minutes

Ascending Ladder for 5 Minutes:
2 Kipping Deficit Handstand Push-ups (4"/3")
2 Calorie Row
4 Kipping Deficit Handstand Push-ups (4"/3")
4 Calorie Row
...
Continue to Add (2) Rep to Each Movement
Record total reps for each part
Score is sum total of both parts
Metcon
Metcon (Weight)
Every 3:00 x 6 Rounds:
21/15 Calorie Bike Erg
30 Double Unders
3 Power Snatches

Build in Power Snatch Weight - Starting at 55%
Read More

CrossFit

CrossFit – Leg Day Baby!
CrossFit - Leg Day Baby!
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 @ 106-107%
Set 8 (On the 12:30): 1 Rep @ 107-108%
Set 9 (On the 14:00): 1 Rep @ 107-108%
Set 10 (On the 15:30): 1 Rep @ 107-108%

*Percentages based on 5RM Back Squat
Metcon
Metcon (Time)
21-15-9:
Double Dumbell Power Cleans (50's/35's)
Box Jump Overs (24"/20")
Double Dumbbell Front Squats (50's/35's)
Toes to Bar
Read More

CrossFit

SOS
SOS
Ozzy (Time)
7 Rounds for time of:
11 Deficit Handstand Pushups
1,000m Run
In honor of U.S. Air Force Master Sgt. Thomas "Ozzy" Crowell, 36, of Neosho, MO, died Nov. 1, 2007, near Balad Air Base in Iraq.
To learn more about Ozzy click here
Read More

CrossFit

CrossFit
CrossFit
Weightlifting
Metcon (Time)
Teams of 3
For Time (30 Minute Cap):
75 Power Snatches (95/65)
75/50 Calorie Row

50 Power Snatches (115/85)
50/35 Calorie Row

25 Power Snatches (135/95)
25/20 Calorie Row

15 Rope Climbs (15')

25 Power Snatches (135/95)
25/20 Calorie Row

50 Power Snatches (115/85)
50/35 Calorie Row

75 Power Snatches (95/65)
75/50 Calorie Row
Read More

CrossFit

CrossFit
CrossFit
Weightlifting
Front Squat
7 Sets of 1:
5-Pause Front Squat

Set 1: 50%
Set 2: 55%
Set 3: 60%
Set 4: 65%
Sets 5-7: 65-75%
Metcon
Metcon (5 Rounds for reps)
5 Rounds:
AMRAP 4:
21/15 Calorie Assault Bike
15 Burpee Box Jumps (24"/20")
Max 10 Meter Shuttle Runs

Rest 3 Minutes Between Rounds

Score total shuttle sprints
Read More