WORKOUT OF THE DAY (WOD)

CrossFit

SWEAT

Announcements


Don't forget we have a 7:30am class and ROMWOD on Fridays at 6:30pm!!!! #SwoleAndFlexy

CrossFit Structured - Sweat


Metcon

Metcon (No Measure)


3 Rounds of:
400m Run
20 Goblet hold Lunges G/Y
20 Ball Slams 30/20

Rest 3 minutes

9 min AMRAP of:
30 Air Squats
30 Sit Ups

Rest 3 minutes

40 Burpees
40 Box Jumps 24"/20"
40 Burpees
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CrossFit

Thursday
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Announcements


Don't forget we have a 7:30am class and ROMWOD on Fridays at 6:30pm!!!! #SwoleAndFlexy

CrossFit Structured - WOD


Warm-up

Coaches Choice (No Measure)

Metcon

A: Metcon (No Measure)


30 minute running clock.....

5 Sets E3MOM

12 Power Cleans 155/105
50 DU

Immediately into.....

5 Sets E3MOM

10/10 KB Snatch G/Y
50 DU

Accessory

B: Metcon (No Measure)


5 x :45/:15

Forearm PlanK Hold
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CrossFit

ME Upper

Announcements


Don't forget we have a 7:30am class and ROMWOD on Fridays at 6:30pm!!!! #SwoleAndFlexy

CrossFit Structured - WOD


Warm-up

Coaches Choice (No Measure)

Weightlifting

A: Snatch Push Press (4-4-4-2-2-2-2)


Work up to a heavy 2

Metcon

B: Metcon (AMRAP - Reps)


7 min AMRAP of:
800m Run
Max OH Squats 95/65

Rest 3:30

7 min AMRAP of:
800m Run
Max Burpee Pull Ups
BK: 135/95, Burpee BMUP

Accessory

C: Metcon (No Measure)


100 Banded OH Pull Aparts
100 Banded Chest Press
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CrossFit

Tuesday

Announcements


Don't forget we have a 7:30am class and ROMWOD on Fridays at 6:30pm!!!! #SwoleAndFlexy

CrossFit Structured - WOD


Warm-up

Coaches Choice (No Measure)

Metcon

A: Metcon (Time)


1000m Row
20 Sit Ups
800m Row
40 Sit Ups
600m Row
60 Sit Ups
400m Row
80 Sit Ups
200m Row
100 Sit Ups

Accessory

B: Metcon (Time)


400m KB Farmer/FR Carry
(200m KB Farmer hold with the left hand and KB FR Carry with the right hand. At the 200m mark, switch sides)
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CrossFit

ME Monday

Announcements


Don't forget we have a 7:30am class and ROMWOD on Fridays at 6:30pm!!!! #SwoleAndFlexy

CrossFit Structured - WOD


Warm-up

Coaches Choice (No Measure)

Weightlifting

A: Clean Deadlift ("Deficit" 3-3-3-2-2-2-2)


*Set up should be exactly like your clean set up. PUSH don't Pull!

*For deficit, stand on top of a 35# plate

Metcon

B: Metcon (AMRAP - Reps)


3 Rounds of:

4 min AMRAP of:
10 Deadlifts 225/145
10 Wall Balls 20/15

Rest 2 minutes

Accessory

C: Metcon (No Measure)


3 Sets of:
10/10 KB Bulgarian Split Squats
10 Strict Leg Raises
*Athlete chooses weight
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CrossFit

Oly

Announcements


Don't forget we have a 7:30am class and ROMWOD on Fridays at 6:30pm!!!! #SwoleAndFlexy

CrossFit Structured - Olympic Lifting


Weightlifting

Metcon (Weight)


3 Position Snatch

* work up to a heavy

3 Position Clean

* work up to a heavy
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CrossFit

DE Upper

Announcements


Don't forget we have a 7:30am class and ROMWOD on Fridays at 6:30pm!!!! #SwoleAndFlexy

CrossFit Structured - WOD


Warm-up

Coaches Choice (No Measure)

Weightlifting

A: Split Jerk


12 min EMOM of:

2 Split Jerk @65%

*Focus on speed
*Stick to percentage!

Metcon

B: Metcon (3 Rounds for time)


R1. 21-15-9 (score time)
Push press 95/65
Cal Row

Rest 2 minutes

R2. 15-12-9 (score time)
Push Press 115/85
Cal Rows

Rest 2 minutes

R3. 12-9-6 (score time)
Push Press 135/95
Cal Row

*Strive for unbroken sets on push press and sprint on the rower. Make it hurt
BK:
M-115/135/155
F-85/95/105

Accessory

C: Metcon (No Measure)


Hollow Body Lat Pull Down
4 x 10

Ring Dips
4 x 6-10
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CrossFit

Oly

Announcements


Don't forget we have a 7:30am class and ROMWOD on Fridays at 6:30pm!!!! #SwoleAndFlexy

CrossFit Structured - Olympic Lifting


Weightlifting

Metcon (No Measure)


Clean off block below the knee
3@40%
3@50%
2x2@60%

Clean
2@75%
3x2@80%

Back Squat
10@60%
8@70%
8@75%
8@80%

Front Squat
5@60%
5@65%
2x5@70%
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CrossFit

DE Lower
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Announcements


Don't forget we have a 7:30am class and ROMWOD on Fridays at 6:30pm!!!! #SwoleAndFlexy

CrossFit Structured - WOD


Warm-up

Coaches Choice (No Measure)

Weightlifting

A: Front Squat


12 min EMOM of:

2 Front Squat @65%

*Focus on speed
*Stick to percentage!

Metcon

B: Metcon (AMRAP - Rounds and Reps)


15 min AMRAP of:

15 Deadlifts 95/65
15 Power Cleans 95/65
15 Front Squats 95/65
BK: 135/95

Accessory

C: Metcon (No Measure)


150 Banded Good Mornings

Break up as needed. Stick to bigger sets.
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CrossFit

Thursday

Announcements


Don't forget we have a 7:30am class and ROMWOD on Fridays at 6:30pm!!!! #SwoleAndFlexy

CrossFit Structured - WOD


Warm-up

Coaches Choice (No Measure)

Metcon

A: Metcon (Time)


Buy in: 1000m Row

10 Rounds of:

30 DU
200m Farmer Carry O/B
15 Wall Balls 20/15
10 T2B
BK: R/G
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