WORKOUT OF THE DAY (WOD)

CrossFit

SWEAT!

CrossFit Structured - Sweat


Metcon

Metcon (No Measure)


AMRAP 6:
15/12 Cal Bike
10 TTB

AMRAP 6:
10/7 Cal Bike
15 KB Squat Cleans 53/35

AMRAP 6:
15/12 Cal Row
10 DB Burpees 35/25 (Devil Press)

AMRAP 6:
10/7 Cal Row
15 DB Lunges 35/25
*REST 4min. after each section. You should need it if you go hard.
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CrossFit

TEAM WOD
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CrossFit Structured - WOD


Metcon

Metcon (No Measure)


Teams of 2:
0-20 min.
120 Wall Balls 20/14
80 American KB Swings 53/35
60 Pull-Ups
40 Power Cleans 155/105
20 Wall Climbs

Begin at 20:00
3 Rounds:
20 Front Squats 155/105
40 TTB

Begin at 30:00
100 OHS 95/65
Only 1 person works at a time. If you like (a more advnaced option) you can do 100 Jerks instead of OHS at the end with 155/105.
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CrossFit

SWEAT!

CrossFit Structured - Sweat


Metcon

Metcon (Time)


5 Rounds:
10 Pull-Ups
10 Thrusters 75/55

4 Rounds:
20 SDHP's 75/55
20 Cal Bike (15 Cal For Ladies)

3 Rounds:
200m Farmer Carry 53/35s
30 Back Squats 75/55
All for time. No Rest. PLEASE do not drop the 10s or 15s overhead.
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CrossFit

CrossFit
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CrossFit Structured - WOD


Weightlifting

Front Squat (5-5-3-3-3)


Work up to a heavy 3RM

Weightlifting

DB Bench Press (8-10 Reps AHAP)


4 sets:
8-10 Reps as heavy as possible
Rest about 30sec.
8-10 DB Bent Over Rows as heavy as possible (ea.arm)
Rest 2min.

Metcon

Metcon (AMRAP - Reps)


10min. AMRAP:
Max Turkish Get-Ups 53/35
No RX+ today. I want good quality today. We will breathe hard again tomorrow...
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CrossFit

OLY – Week 2
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CrossFit Structured - Olympic Lifting


Weightlifting

Sotts Press (3 x 3 )


Athlete choose weight

Weightlifting

Hang Snatch (5 x 1 @ 70%)

Weightlifting

Clean Pull + High hang Power Clean + FS (4 x 1+2+3 @ 65-70%)

Weightlifting

Back Squat + Box Jump (3 x 7+10 @ 50% of 1RM BS)

Accessory

Metcon (No Measure)


Hollowrocks
4 x 12
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CrossFit

SWEAT!

CrossFit Structured - Sweat


Metcon

Metcon (No Measure)


AMRAP 20:
Teams of 2
10 Calorie Row
10 Slam Balls
10 Sit-Ups (ADV: GHD)
10 KB Swings 53/35
*Each round add 10 reps to each
movement :)

Rest 5min.

10min. to finish... (Solo)
1min. Plank "Buy in"
40-30-20-10
Push-Ups
Russian Twists (L+R=1) w/ 5lb plate
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CrossFit

CrossFit
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CrossFit Structured - WOD


Metcon

Metcon (Time)


Teams of 2:
100 Cal Assault Bike "buy in" then;
42-30-18
Deadlift 225/155
HSPU
Thruster 95/65
Burpee
CAP: 35 min
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CrossFit

SWEAT!

CrossFit Structured - Sweat


Metcon

Metcon (No Measure)


Every 3min. x 5 Rounds:
15/12/10 DB Power Cleans 50/35
15 TTB
50 Double Unders

Rest 3min.

Every 3min. x 5 Rounds:
15/12/10 DB Thrusters
15/12/10 Burpees
15/12/10 DB Lunges
15/12/10 is just based off of abilty level.
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CrossFit

CrossFit
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CrossFit Structured - WOD


Metcon

Metcon (Weight)


Every 3min. x 10 Rounds:
2 Power Cleans (Climbing)
15 TTB
50 Double Unders
For you to RX this you have to finish every round. Start your weights at something pretty hard right out the gate. 70-75% and then add from there. I would love it if you added every round, but if you make big jumps, every 2 rounds is fine too. This is only going to be as hard you make it, so don't slack. Squat Cleans are acceptable if you choose, but your legs may be wasted from yesterday.
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CrossFit

OLY – Week 2
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CrossFit Structured - Olympic Lifting


Weightlifting

Muscle Snatch (3 x 3 @ 45-50%)

Weightlifting

Hang Power Snatch + OHS (3 x 2+2 @ 75%)

Weightlifting

Clean and Jerk (3 x 2+3 @ 65%)

Weightlifting

Snatch Pull (5 x 3 @ 90%)

Accessory

Metcon (No Measure)


KB Windmill
3 x 8 each side
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