WORKOUT OF THE DAY (WOD)

CrossFit

Partner WOD
Partner WOD
Metcon
Metcon (Time)
In Teams of 3, For Time (30 Minute Cap):
120 Deadlifts, 600 Meter Run
90 Hang Power Cleans, 600 Meter Run
60 Push Jerks, 600 Meter Run

4 miles on Bike

60 Push Jerks, 600 Meter Run
90 Hang Power Cleans, 600 Meter Run
120 Deadlifts, 600 Meter Run

* 600 Meter Runs: 3 x 200 Meter Relays
* 1st Half Barbell: 155/105
* 2nd Half Barbell: 135/95
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CrossFit

CrossFit
CrossFit
830/930 CLASSES TODAY
ALL PM CLASSES CANCELED
Metcon (Time)
"12 Days of CrossFit"

For Time:
1 Squat Snatch (135/95)
2 Hang Power Snatches (135/95)
3 Deadlifts (135/95)
4 Burpees
5 Toes to Bar
6 Ball Slams
7 Handstand Push-ups
8 Goblet Reverse Lunges (53/35)
9 Kettlebell Swings (53/35)
10 GHD Sit-ups
11 Wallballs 20/15
12 Calorie Assault Bike
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CrossFit

CrossFit
CrossFit
Weightlifting
Back Squat
Set 1: 6 Reps @ 76%
Set 2: 4 Reps @ 82%
Set 3: 2 Reps @ 88%

Rest 3 Minutes

Set 4: 6 Reps @ 82%
Set 5: 4 Reps @ 88%
Set 6: 2 Reps @ 94%

Rest 3 Minutes

Set 7: 6 Reps @ 88%
Set 8: 4 Reps @ 94%
Set 9: 2 Reps @ 100%

* Week #4 of our Back Squat Waves. All percentages based off our 5-Rep Heavy from earlier in the cycle.
Metcon
Metcon (5 Rounds for time)
Every 5 Minutes x 5 Rounds:
16/10 Calorie Row
16 x 10 Meter Shuttle Sprints
16/10 Calorie Bike
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CrossFit

SOS
SOS
Metcon
Metcon (Time)
For Time (with a Partner)

Buy-In: 24 Thrusters (135/95 lb)

Then, 8 Rounds of:
21 Push-Ups
9 Toes-to-Bars
3 Bear Complexes (135/95 lb)
20 Kettlebell Snatches (53/35 lb)
15 Pull-Ups
18 Box Jumps (24/20 in)
9 Power Cleans (135/95 lb)
100 meter Run (together)

Buy-Out: 2006 meter Row

Time Cap: 60 minutes
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CrossFit

CrossFit
CrossFit
Metcon
Metcon (Time)
For Time:
1600 Meter Run (split up)
100 Power Snatches (75/55)
1600 Meter Run
15 Rope Climbs (15')
1600 Meter Run
100 Bar-Facing Burpees
Team of 2 only one person works at a time

SUBSTITUTIONS

RUN
If unable to run, complete one of the following:
3200 Meter Bike
2000 Meter Row
120/80 Calorie Assault or Echo Bike

ROPE CLIMBS
Reduce Reps
50 Strict Pull-ups
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CrossFit

CrossFit
CrossFit
Weightlifting
Front Squat
On the 1:30 x 7 Sets:
1 Tempo Rep

Tempo:
* 10 Second Negative
* No Pause in Bottom
* Full Speed Stand

Start @ 55%
Push Press (4 x 6)
Add 2-4% from last week
E2MOM
All sets at same weight
Metcon
Metcon (Time)
5 Rounds:
20/15 Calorie Row
10 Thrusters (95/65)
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