WORKOUT OF THE DAY (WOD)

CrossFit

CrossFit
CrossFit
Metcon
Metcon (Time)
1-2-3-4-5-6-7-8-9-10: DB Front Squats
30 Double-Unders after each round

RX 50/35
Metcon (Time)
5 Rounds
2 Rope Climbs (15')
8 Box Step-Ups (50's/35's, to 24"/20" boxes)
12 Handstand Pushups
Scales for HSPU: Pike pushups;cPushups to floor; Seated dumbell strict press

Rope Scale: Strict pullups on rope; two rope pulls from laying position
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CrossFit

CrossFit
CrossFit
Metcon
Metcon (AMRAP - Rounds and Reps)
AMRAP 16:
30 Dumbbell Hang Clean and Jerks (50/35)
25/18 Calorie Assault Bike
20 Barbell-Facing Burpees
15 Deadlifts (225/155)
Metcon
Metcon (No Measure)
9 Rounds, OT2:00 (18:00 Total):
Males - 400 Meter Row
Females - 330 Meter Row
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CrossFit

CrossFit
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CrossFit
Weightlifting
Front Squat
On the 1:30 x 6 Sets:
Set #1 - 3 Reps @ 75%
Set #2 - 2 Reps @ 80%
Set #3 - 1 Rep @ 85%
Sets #4+5+6 - 1 Rep @ 90-94%

After each set 25% of max strict HSPU

**If we do not yet have consistent strict handstand pushups, let's build our gymnastic pressing strength today through full range of motion pushups. Complete a single set, at submaximal effort, and a set that we can replicate for all six intervals.
Metcon
Metcon (3 Rounds for reps)
"Life Jacket" Part #1
AMRAP 5:
27/21 Calorie Row
27 Thrusters (115/80)
27 Chest to Bar Pull-Ups

Rest 3:00

"Life Jacket" Part #2
AMRAP 5:
21/15 Calorie Row
21 Thrusters (95/65)
21 TTB

Rest 3:00

"Life Jacket" Part #3
AMRAP 5:
15/12 Calorie Row
15 Thrusters (75/55)
15 Pull-Ups
In Part #1, a full round for males/females - 81/75
In Part #2, a full round for males/females - 63/57
In Part #3, a full round for males/females - 45/42
Score is total repetitions across all three parts, which the system will compute for us.
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CrossFit

SOS
SOS
Metcon
Metcon (Time)
20 Power Snatches (95/65)
20 Barbell-Facing Burpees
20 Overhead Squats (95/65)
20 Barbell-Facing Burpees
20 Squat Snatches (95/65)
20 Barbell-Facing Burpees
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CrossFit

TEAM
TEAM
Metcon
Metcon (Time)
In Teams of 3 (40 Minute Time Cap)
3 Rounds:
60 Kipping Handstand Push-ups
20 Bar Muscle-ups

Directly Into...
30 Power Cleans and Jerks (95/65)
30 Power Clean and Jerks (115/85)
30 Power Clean and Jerks (135/95)
30 Power Clean and Jerks (155/105)
30 Power Clean and Jerks (175/115)
30 Power Cleans and Jerks (195/125)
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CrossFit

CrossFit
CrossFit
Weightlifting
A: Metcon (Time)
With a 20:00 Time Cap:
25 Barbell-Facing Burpees
25 Squat Snatches (115/80)
25 Barbell-Facing Burpees
B: Squat Snatch
build up to a 1RM in remaining 20 min cap
Mid-line Accessory
Metcon (Time)
50 GHD Sit-Ups
75 AbMat Sit-Ups
100 Banded Good Mornings
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CrossFit

Chipper WOD
Chipper WOD
Metcon
Metcon (Time)
Alternate between partners. One exercises whilst the other holds plate.

Partner A:

100 Double Unders
50 Pull ups
100 Lunges holding slam ball (30/20)
50 weighted Crunches (45/25)
100 Slam Balls (30/20)
50 weighted Crunches
100 Lunges holding slam ball
50 Pull ups
100 Double unders

Person B:

Holds plate overhead (35/25)
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CrossFit

CrossFit
CrossFit
Weightlifting
Metcon (Weight)
On the 2:00 x 5 Rounds:
3 Front Squats
6 Back Squats
25' Handstand Walk

Round #1 - 55% of 1RM Front Squat
Round #2 - 60% of 1RM Front Squat
Rounds #3+4+5 - 65% of 1RM Front Squat
Metcon
Metcon (AMRAP - Rounds and Reps)
AMRAP 18:
21/15 Calorie Assault Bike
3 Rounds of "Cindy"
5 Squat Cleans (175/115)
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CrossFit

CrossFit
CrossFit
Metcon
Metcon (Time)
For Time:
25-20-15-10-5:
Box Jump Overs (24"/20")
Toes to Bar

Directly into...

5-10-15-20-25:
Hang Power Snatch (75/55)
Wallballs (20/15)
Metcon (Time)
For Time:
25-20-15-10-5:
Box Jump Overs (24"/20")
Toes to Bar

Directly into...

5-10-15-20-25:
Hang Power Snatch (75/55)
Wallballs (20/15)
Metcon
Metcon (No Measure)
Not for Score:
On the 0:00 - 50/35 Calorie Row
On the 4:00 - 30/24 Calorie Row
On the 7:00 - 30/24 Calorie Row
On the 10:00 - 15/12 Calorie Row
On the 11:00 - 15/12 Calorie Row
On the 12:00 - 15/12 Calorie Row
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