WORKOUT OF THE DAY (WOD)

CrossFit

Tuesday- Crossfit

CrossFit Structured - WOD


Warm-up

Coaches Choice (No Measure)

Weightlifting

A: Squat Clean + Front Squat Complex


Squat Clean (TnG) + Front Squat

12 min EMOM of:

Min 1-3: 3 + 2 @50%
Min 4-6: 2 + 2 @60%
Min 7-9: 1 + 2 @70%
Min 10-12: 1 + 1 @80%

Metcon

B: Metcon (AMRAP - Reps)


3 Rounds

4 min AMRAP of:
6 - 9 - 12
Hang Power Cleans (115/85)
Bar facing Burpees
Max DU

Rest 2 minutes in between rounds
You will complete the rep scheme "9-12-15" of H.P.C's and B.F.B's in the four minute cap. If you finish before the time is up, you will complete as many Double Unders as possible.

Your score will be total reps of Double Unders
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CrossFit

Max Effort- Upper

CrossFit Structured - WOD


Warm-up

Coaches Choice (No Measure)

Weightlifting

A: Shoulder Press


5-5-5-5-5-5

*Work up to a heavy 5

Metcon

B: Metcon (Time)


3 Rounds of:

400m Run
8 KB Snatch (rt) G/Y
40’ KB Waiter Walk (rt)
8 KB Snatch (lt)
40’ KB Waiter Walk (lt)

BK: R/B

Extra Credit

C: Pull Up Program


Pause Pull Ups (5-8sec. hold at the top)
4 x 3-5

Supinated BB Row
4 x 12 (HAP)

Supinated Grip Pulldown w/ bands
4 x 25
(every 5th rep, pause for 10 seconds at the bottom)
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CrossFit

SOS

CrossFit Structured - WOD


Warm-up

Coaches Choice (No Measure)

SOS

A: Michelle's Farewell WOD (AMRAP - Rounds and Reps)


28 min AMRAP of:

12 Burpee Box Jump Overs 24"/20"
21 Back Squats 115/80
88 DU

Every 3 minutes, complete 6 heavy Russian KBS
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CrossFit

Saturday

CrossFit Structured - WOD


Warm-up

Coaches Choice (No Measure)

Metcon

A: Metcon (AMRAP - Rounds and Reps)


6 Rounds of :

3 min AMRAP

3 Hang Power Cleans 135/95
6 S2OH 135/95
9 Bar Facing Burpees

Rest 1:30 in between rounds

Mid-line Accessory

B: Metcon (No Measure)


B1. Accumulate 2:00 of:
Deadhang L-sit Hold

B2. Accumulate 3:00 of :
Forearm Plank
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CrossFit

Friday- CrossFit

CrossFit Structured - WOD


Warm-up

Coaches Choice (No Measure)

Metcon

A: Metcon (AMRAP - Rounds and Reps)


18 min AMRAP of:

20 Front Rack Lunges 75/55 (10/side)
30 Air Squats
400m Run
BK: 95/65

Accessory

B: Metcon (No Measure)


4 Sets of: (superset)

8 KB Bulgarian Split Squats (LT)
8 KB Bulgarian Split Squats (RT)
15 Supermans

*Rest 1-2 minutes between sets

Extra Credit

C: Pull Up Program


Max Pull Ups
8 x :10/:20
*Jumping, Banded, etc..
*Goal is to not stop

Straight Arm Lat Pulldown w/ bands
5 x 20
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CrossFit

Oly
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CrossFit Structured - Olympic Lifting


Weightlifting

Metcon (No Measure)


A. Press From Split
3 x 3 @light

B. BTN Split Jerk
1 x 2 @70%
1 x 2 @75%
1 x 2 @80%
3 x 2 @85%

C. Push Press
4 x 8 (HAP)

D. OH Squat
4 x 2 @85% (4:2:0)
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CrossFit

Max Effort- Upper

CrossFit Structured - WOD


Warm-up

Coaches Choice (No Measure)

Weightlifting

A: Overhead Squat (10-10-10-10-10)


Work up to a 10rm

Metcon

B: Metcon (No Measure)


14 min EMOM of:

Odd: 3 Hang Squat Snatch 115/80

Even: 5 T2B + 5 HSPU
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CrossFit

SWEAT
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CrossFit Structured - Sweat


Metcon

A: Metcon (No Measure)


1000m Row

3 Rounds of:

:45sec HS Walk Out
:45sec HeadCutters
:45sec Grasshoppers

1000m Row

3 Rounds of:

:45sec Jumping Lunges
:45sec Single Leg Jump
:45sec Mtn. Climbers

1000m Row
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CrossFit

SWEAT

CrossFit Structured - Sweat


Metcon

Metcon (No Measure)


10 min AMRAP of:
10 Box Jumps 24"/20"
20 Air Squats
30 DU

Rest 2 minutes

10 min AMRAP of:
10 Broad Jumps
20 Cal Row

Rest 2 minutes

10 min AMRAP of:
10 Burpee to Target
20 Ball Slams 30/20
300m Run
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CrossFit

Wednesday- Crossfit
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CrossFit Structured - WOD


Warm-up

Coaches Choice (No Measure)

Metcon

A: Metcon (Time)


Teams of Two:

200 Cal Row
150 Back Squats 135/95
100 Box Jumps 24”/20”

*One person works while the other rests.

Extra Credit

B: Pull Up Program


Segmented Hang
4 sets of the following:
Position 1- Arms at 90 degrees - hold for 5sec.
Position 2- Dead hang - hold for 25sec.

Banded pull-ups 5 x 12-15

KB row w/ pause 4 x 5
(pause for 5sec. at the top of each rep)
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