WORKOUT OF THE DAY (WOD)

CrossFit

CrossFit
CrossFit
Metcon
Metcon (5 Rounds for time)
On the 2:00 x 5 Sets:
9 Overhead Squats 95/65
6 CTB Pull-Ups
3 Bar Muscle-Ups

Take OHS barbell from the floor.
Metcon (AMRAP - Reps)
5 Rounds:
AMRAP 4:
30 Shuttle Runs (10 Meters)
20/15 Calorie Assault Bike
Max Calorie Row

Rest 2 Minutes Between Rounds
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CrossFit

CrossFit
CrossFit
Metcon
Metcon (5 Rounds for time)
On the 3:00 x 5 Rounds:
9 Burpee Box Jump Overs (24"/20")
200m Run (15/12 Row)
Weightlifting
Push Jerk (5x3)
On the 2:00 x 5 Sets:
3 Push Jerks

Barbell taken from the rack.
Aim is to build to a moderate load, but not a heavy.

Set #1 - 60% of estimated 1RM
Set #2 - 65%
Sets #3+4+5 - 70-75%
Metcon
Metcon (Time)
3 Rounds:
60 Double-Unders
30 Air Squats
10 Push Jerks @ 85%
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CrossFit

CrossFit
CrossFit
Metcon
Metcon (5 Rounds for reps)
Alternating EMOM x 10:
Minute 1 - Work
Minute 2 - Rest

Minute 1:
Seconds 0-20 - Max Power Cleans (115/85)
Seconds 20-30 - Rest
Seconds 30-60 - Max Chest 2 Bar Pull-ups

RX+ Ring MU AND 135/95
Metcon
Metcon (Time)
For Time:
100/70 Calorie Row
… Directly into:
3 Rounds:
50 Wallballs (20/15)
30 Alternating Single Dumbbell Power Snatches (50/35)
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CrossFit

CrossFit
CrossFit
Weightlifting
Metcon (Time)
50 Power Cleans (155/115)
RX+ 185/125
Metcon
Metcon (Time)
27-21-15-9
Calorie Row
Bench Press (135/75)
Pull-Ups
C2B
Gymnastics
Handstand Walk
5 min of Handstand walk practice

Score how far you can walk, ok to break it up.
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CrossFit

Partner WOD
Partner WOD
Metcon
Metcon (Time)
For Time:
42 Hang Power Snatches, 400m Run
42 Overhead Squats, 400m Run
30 Hang Power Snatches, 400m Run
30 Overhead Squats, 400m Run
18 Hang Power Snatches, 400m Run
18 Overhead Squats, 400m Run

Rx- 95/65
Rx+- 115/80
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CrossFit

Free Friend Thursday
Free Friend Thursday
Metcon
Metcon (Time)
4 rounds for time:

8 kettlebell snatch right arm 53/35
10 goblet squats
8 kettlebell snatch left arm
20 Russian swings
12 kettlebell facing burpees
35 double unders

directly into

3K row
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CrossFit

CrossFit
CrossFit
Metcon
Metcon (Time)
For Time:
1000 Meter Row
75/50 Calorie Bike
25 CTB Pull-Ups
25 Burpee Box Jump Overs (30"/24")
25 CTB Pull-Ups
75/50 Calorie Bike
1000 Meter Row
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CrossFit

CrossFit
CrossFit
Metcon
Metcon (3 Rounds for time)
On the 0:00... "Mayday" Part #1
50/35 Calorie Ski Erg
200m Farmer Carry 70/53
50/35 Calorie Ski Erg

On the 15:00.... "Mayday" Part #2
21 Deadlifts (225/155), 9 HSPU
15 Deadlifts (295/205), 15 HSPU
9 Deadlifts (365/255), 21 HSPU

On the 35:00... "Mayday" Part #3
5 Rounds:
12/9 Calorie Bike, 6 Hang Power Cleans (155/105)
12/9 Calorie Bike, 6 Push Jerks (155/105)

Three separate scores for entry, with our score being the sum total time. An "every second counts" workout. Enter the three completion times below and the system will add them together for us.
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CrossFit

CrossFit
CrossFit
Weightlifting
Back Squat
10-8-6-4-2 Reps
Ascending percentages with each:

On the 0:00... 10 Reps @ 60% of estimated 1RM
On the 3:00.... 8 Reps @ 67%
On the 6:00... 6 Reps @ 75%
On the 9:00... 4 Reps @ 82%
On the 12:00... 2 Reps @ 87%
Metcon
Metcon (Time)
2 Rounds:
70 Wallballs (20/15)
50/35 Calorie Row
30 Alternating DB Power Snatches (50/35)
15 HSPU
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