WORKOUT OF THE DAY (WOD)

CrossFit

Sweat
admin| post | May 2, 2017| 0 Comments

CrossFit Structured - Sweat


Cindy XXX (AMRAP - Reps)


Complete as much as possible in 20 minutes of:
10 Pull-ups
20 Push-ups
30 Squats
15 Pull-ups
30 Push-ups
45 Squats
20 Pull-ups
40 Push-ups
60 Squats
25 Pull-ups
50 Push-ups
75 Squats
30 Pull-ups
60 Push-ups
90 Squats
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CrossFit

Overhead Squat
admin| post | May 1, 2017| 0 Comments

CrossFit Structured - WOD


Overhead Squat


A1. Warm up to 85% of Oh Squat 3rm

A2. For 10 minutes, every 2 minutes perform
3 OH Squats @85%

Metcon (Time)


20-15-10-5

Power Snatch 95/65
Ring Dips
T2B
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CrossFit

Max EFFORT Monday

CrossFit Structured - WOD


Parallel Box Squat (3-3-3-3-3-3)


Work up to a heavy 3RM

Metcon (AMRAP - Reps)


With a running clock...

4 x 40/20
Squat Clean 95/65

4 x 40/20
Burpee Box Jumps 24”/20”

4 x 40/20
DU or (Practice DU)

*No rest between movements
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CrossFit

SOS

CrossFit Structured - WOD


WOD with WARRIORS (AMRAP - Rounds and Reps)


9 min AMRAP

100m sprint
11 situps
11 air squats
100m sprint
22 situps
22 air squats
100m sprint
33 sit ups
33 air squats

** add 11 reps to each movement for each additional round

rest 2 minutes

9 min AMRAP

100m sprint
11 pushups
11 box jumps (24"/20")
100m sprint
22 pushups
22 box jumps
100m sprint
33 pushups
33 box jumps

** add 11 reps to each movement for each additional round
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CrossFit

CrossFit

CrossFit Structured - WOD


Metcon (Time)


1 and done - Break and run:

4 Rounds:

25 Burpee's
25 Ring Dips
25 Air Squats
25 Russian KBs

Perform each movement unbroken, then move on to the next movement. If you stop mid rep (during the 25), your penalty is a 300m run every time you stop. Know your limits and volume/capacity.
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CrossFit

CrossFit

CrossFit Structured - WOD


Bent over BB row (5-5-5-5-5)


5 x 5 (AHAP)

(No bouncing, strong pulls)

Metcon (AMRAP - Rounds)


Death By 10 Meter Shuttle Run

With a continuously running clock perform:
10 Meter Shuttle: Run 10 m + 1 Burpee in the first 1 min,
10 Meter Shuttle: Run 20m + 1 Burpee in the second 1 min
10 Meter Shuttle: Run 30 m + 1 Burpee in the third 1 min

Continue until you run out of time. Score the last completed round of shuttle runs......the first few min. are east, just wait until min 5, 6, 7, 8..... ;) ENJOY!

Metcon (No Measure)


MidLine Work:

3 x 10 BB roll outs
3 x 10 Back extensions
3 x 10 Hollow body Rocks
3 x 20 Flutter Kicks

Banded work:

50 banded pull aparts

(Lock arms out in from of you and pull across the chest)
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CrossFit

Max Effort Upper Body

CrossFit Structured - WOD


Power Snatch (3-3-3-3-3-3)


For 12 Min every 2 min:

Perform 3 reps AHAP

(As heavy as possible)

Metcon (AMRAP - Rounds and Reps)


12 min AMRAP

10 OH Squats (95/65)
10 Pull-ups

(Scale as needed)
(Perfect technique )
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CrossFit

Sweat
admin| post | | 0 Comments

CrossFit Structured - Sweat


Metcon (Time)


3 rounds for time of:
30 Wall Balls, 20/15 lbs
30 Sumo Deadlift 75/55 lbs
30 Box Jumps 24/20 in
30 Push Press 75/55 lbs
30 Cal Row
30 Push-ups
300m Run
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CrossFit

Cardio Wednesday

CrossFit Structured - WOD


Metcon (Time)


Buy in:

For time:
300 Double Unders
(2:1 singles)

Metcon (Time)


5 RFT:

4 Front Rack Lunges 155/115
(4 right/4 left)
6 Box Jumps, 30/24 in
4 C2B
2 Clusters, 155/115 lbs

BK: 185/125

(No C2B, No BK weight)
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CrossFit

CrossFit

CrossFit Structured - WOD


Metcon (AMRAP - Reps)


Tabata Gymnasty

Pull-ups
Push-ups
Russian KB Swings (G/Y)
Sit-ups

8 x 20 secs / 10 secs

One round is:
:20 Pull - ups
:10 rest
:20 push-up's
:10 rest
:20 KB swing
:10 rest
:20 sit-up's
:10 rest

Repeat for 8 rounds

Rest 1 min between each round

Score: Lowest scored round of 8 rounds of all 4 movements.

(CONSISTENCY!!!!!!!!!)
(Goal: 40 reps)

BK: R/G
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