WORKOUT OF THE DAY (WOD)

CrossFit

CrossFit
CrossFit
Metcon
Metcon (Weight)
Every 2min. x 10 Rounds:
10/7 Cal Assault Bike
2 Power Snatches (Climbing
This is a great day to work on your snatch technique. Being tired tends to to keep us more "in-tuned" to our mechanics. Also, you have 10 sets here, so small jumps are encouraged. If you are not comfortable in this movement, then keep the weight light and do 3-4 reps from the hang.
Metcon
Metcon (AMRAP - Reps)
3 Rounds:
1min. of Russian KB Swings 70/53
1min. of Toes-To-Bar
1min. of Sit-Ups (Feet anchored on KB)
1min. Rest
Looking for max reps at each station. This should be a fun little burner after today's strength/cardio piece. All abs :)

*If you can manage a heavier KB, grab it.
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CrossFit

CrossFit
CrossFit
Weightlifting
Clean EMOM
8 min EMOM

3 power clean @ 65%

5 dips
Metcon
Metcon (AMRAP - Reps)
Every 6min x 3 Rounds:
400m Run
500m Row
Max Thrusters 95/65

*Round 2 is 115/75
*Round 3 is 135/95
RX+ is:
135/95
155/105
175/115
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CrossFit

Suffer on Sunday
Suffer on Sunday
Metcon
Metcon (No Measure)
4 Rounds:
Bench Press to failure 185/135/95
immediately into;
1min. of rowing for max cals
Rest 2min.

Rest 5min (including the 2min.)

4 Rounds:
30sec. of Max Deadlifts at 225/155
immediately into;
1min. of Double Unders
Rest 2min.

Rest 5min (including the 2min.)

For Time: (CAP: 12min.)
3 Rounds:
30 American KB Swings 70/53
15 Box Jumps 30/24"
3 Rope Climbs
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CrossFit

TEAM
TEAM
Happy Birthday to Lisa Tharp and Estefania Estrada!
Metcon
Metcon (Time)
(Teams of 2)

35min. to finish...
3 Rounds:
30 Toes to Bar
30 Burpees
30 Power Snatches (95/65)

100/70 Cal Assault Bike

2 Rounds:
30 Toes to Bar
30 Burpees
30 Power Snatch (115/80)

100/70 Cal Assault Bike

1 Round:
30 Toes to Bar
30 Burpees
30 Power Snatch (135/95)
RX+ numbers:
115/80
135/95
155/105

Can you finish?!
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CrossFit

Thigh day Friday
Thigh day Friday
Weightlifting
Back Squat
Build up to a 2RM

(0-15min.)
Metcon
Metcon (AMRAP - Rounds and Reps)
(18-25min.)
7min. AMRAP:
10 Back Squats at BW (.70 for ladies)
15 Pull-Ups

(28-35min.)
7min. AMRAP:
10 Back Rack Lunges 135/95
15 H.R. Push-Ups

Ca$h-Out:
150 Russian Twists with two 5lbs plates. *7 Cal Ski for every time you break :)
RX+ is 4/3 Muscle Ups instead of pull-ups.
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CrossFit

CrossFit
CrossFit
Weightlifting
Push Jerk
5 Sets:
8 Reps as heavy as possible
30sec. transition into;
8-10 DB Bent Over Rows 70/50+

*Volume on the shoulders today! Practice catching that bar in a slight dip and popping right out of it. Touch and go style. Be quick and precise!
Metcon
Metcon (AMRAP - Rounds and Reps)
15min. AMRAP:
200m Run
3 Power Cleans (Climbing)
50 Double Unders

*RX+ add 10 HSPU's at the end of each round today
Round 1) 155/105
Round 2) 185/135
Round 3) 205/145
Round 4) 215/150
Round 5) 225/155
Round 6) 235/160
Round 7) 245/165

*I really want the cleans to be heavy today. If these numbers don't work for you, then think about what you'd like to hit at the end and work backwards to find your numbers. You may also shares bars today pretty easily.
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CrossFit

CrossFit
CrossFit
Metcon
Metcon (AMRAP - Rounds)
Every 3min. x 10 Rounds:
12/10 Cal Bike
12/10 Cal Row
3 Deadlifts (Climbing)
For you to RX this you have to finish every round. Start your weights at something pretty hard right out the gate. 65-70% and then add from there. You may add a little something every round or make big jumps every 2 rounds is fine too. This is only going to be as hard you make it, so don't slack.
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CrossFit

CrossFit
CrossFit
Weightlifting
Bear Complex
Power Clean
Front Squat
Push Press
Back Squat
Second Push Press
Metcon
Annie (Time)
50-40-30-20-10
Double-unders
Sit-ups
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CrossFit

CrossFit
CrossFit
Weightlifting
Back Squat
7 sets

2 (3 second pause)
+
1 (tempo)

Work up to a heavy
Metcon
Metcon (AMRAP - Rounds)
Every 3min. x 6 Rounds:
10 Hang Power Cleans 115/75
10 Pull-Ups
10 Jerks 115/75
10 Lateral Burpees Over The Bar
RX+ is adding 1 rep each round to each movement. So round 2 would be 11 of everything... Then 12... And so on... NO QUITTING. Once you can not finish the 13 set for example, just go back to 10s immediately and finish.
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CrossFit

CrossFit
CrossFit
Metcon
Metcon (No Measure)
15min. to work on your 3 position snatch. Go as heavy as you can with good form!
- Above the knee
-Below the knee
-Floor

15min. to hit a 2-3 Rep Max Overhead Squat

"Nancy"
5 Rounds: (CAP: 18min.)
400m Run
15 Overhead Squats 95/65
Rest as needed between sections.
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