WORKOUT OF THE DAY (WOD)

CrossFit

Partner WOD Saturday!
Partner WOD Saturday!
Metcon
Metcon (Time)
In Teams of 3, 35:00 Time Cap:
100 Pull-Ups
100 Overhead Squats (75/55)
80 Box Jump Overs (24"/20")
80 Thrusters (95/65)
60 Toes to Bar
60 Front Squats (115/80)
40 Burpee Box Jump Overs (24"/20")
40 Clusters (135/95)
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CrossFit

Legs and Lungs
Legs and Lungs
Weightlifting
Deadlift
On the 2:00 x 6 Sets:
Set #1 - 3 Deadlifts @ 70%
Set #2 - 1 Deadlift @ 77%
Set #3 - 3 Deadlifts @ 70%
Set #4 - 1 Deadlift @ 82%
Set #5 - 3 Deadlifts @ 70%
Set #6 - 1 Deadlift @ 87%
Rest as needed, followed by...
Set #7 - 10 Reps @ 65% - unbroken
Metcon
Metcon (3 Rounds for time)
Tri Sprints

3 Rounds:
30/20 Calorie Row
30/20 Calorie Assault Bike
30 x 10m Shuttle Sprints
3:00 rest between sets.
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CrossFit

Pressing Day
Pressing Day
Weightlifting
Jerk Drive (5x3)
5 Sets of 3 Repetitions

Sets #1+2 - 70% of 1RM Split Jerk
Set #3 - 75% of 1RM
Set #4 - 80% of 1RM
Set #5 - 85% of 1RM
Push Press (4x6)
Starting at 70% building to 76%
Start sets once you warmup to 70%
Metcon
Metcon (AMRAP - Rounds and Reps)
AMRAP 18:
60 Double-Unders
45 Air Squats
21/15 Calorie Assault Bike
10 Push Jerks (135/95)
RX + 155/110
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CrossFit

CrossFit
CrossFit
Gymnastics
Strict Pull-Ups
If you have less then 3 strict, use a band
Strict HSPU
1 attempt max strict hspu
Metcon
Metcon (3 Rounds for reps)
3 x AMRAP 4, resting 4:00 between:
27/21 Calorie Row
21 Power Cleans
15 Burpee BJO (24"/20")

Part #1 - 135/95
Part #2 - 115/80
Part #3 - 95/65
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CrossFit

CrossFit
CrossFit
Weightlifting
Back Squat
6 Reps @ 65%
3 Reps @ 70%
6 Reps @ 65%
3 Reps @ 75%
6 Reps @ 65%
3 Reps @ 80%
Snatch
On the 1:30 x 4 Sets:
1 Halting Power Snatch (2s at knee-level)
1 Power Snatch
... Directly into:
On the 1:00 x 6 Sets:
1 Power Snatch

Set #1 - 58% of estimated 1RM Power Snatch
Set #2 - 61%
Set #3 - 64%
Set #4 - 67%
Changing to Singles...
Set #5 - 70%
Set #6 - 74%
Set #7 - 78%
Sets #8, 9, 10 - 82%
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CrossFit

CrossFit
CrossFit
Metcon
Metcon (Time)
30 HSPU
30 Wall Balls 20/15
30 Goblet Squats 53/35
20 HSPU
20 Wall Ball
20 Goblet Squats
10 HSPU
10 Wall Balls
10 Goblet Squats

Cash Out 700m row
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CrossFit

CrossFit
CrossFit
Metcon
Metcon (AMRAP - Rounds and Reps)
Teams of 3:
AMRAP 25:
90/60 Calorie Assault Bike
60 Alternating Dumbbell Snatches (60/40)
300 Double-Unders
15 Rope Climbs (15')
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CrossFit

CrossFit
CrossFit
Metcon
Metcon (Time)
4 Rounds:
400 Meter Run
3 Rounds of "Macho Man" (135/95)

1 Round of "Macho Man":
3 Power Cleans + 3 Front Squats + 3 Push Jerks
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CrossFit

Chipper
Chipper
Metcon
Metcon (Time)
5 RFT

500m Row
400m Med Ball Run 20/15
30m Sled Push (length of gym)
200m Waiter Carry 53/35 (switch arms as needed)
100 Dubs
Scaled-3/4 rounds
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