WORKOUT OF THE DAY (WOD)

CrossFit

Crossfit

CrossFit Structured - WOD


Warm-up

Coaches Choice (No Measure)

Weightlifting

A: Romanian Deadlift


3-3-3-3-3-3-3

Work up to a heavy 3

Metcon

B: Metcon (AMRAP - Rounds and Reps)


2 rounds of:

5 min AMRAP of:

5 Deadlifts 185/125
5 T2B

Rest 2 minutes
BK: 225/165
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CrossFit

Sweat
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CrossFit Structured - Sweat


Warm-up

Coaches Choice (No Measure)

Sweat

A: Metcon (Time)


20 - 15 - 10 - 5

American KB Swings G/Y
Goblet Squats O/B

800m Run

3 Rounds of:

2 min Max Cal Row
10 Man Makers B/W
Man maker example:
-Push Up
-Row left
-Row right
-Double Clean
-Thruster
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CrossFit

Cardio Wednesday

CrossFit Structured - WOD


Warm-up

Coaches Choice (No Measure)

Metcon

A: Metcon (Time)


21 Power Snatches 95/65
30 Bar Facing Burps
400m Run

Rest 2 minutes

15 Power Snatches 115/80
20 Bar Facing Burps
400m Run

Rest 2 minutes

9 Power Snatches 135/95
10 Bar Facing Burps
400m
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CrossFit

Sweet Sweat
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CrossFit Structured - Sweat


Sweat

A : Metcon (AMRAP - Reps)


2 Rounds of:

5 min AMRAP of:
40 Cal Row
Max Box Jumps 24"/20"

Rest 1 minute

5 min AMRAP of:
60 Wall Balls 20/15
Max Burpees

Rest 1 minute
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CrossFit

Oly
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CrossFit Structured - Olympic Lifting


Weightlifting

Metcon (No Measure)


A. Snatch
1 x 2 @60%
1 x 2 @70%
1 x 2 @75%

1 x 2 @80%
1 x 2 @85%
1 x 2 @90%
1 x 2 @80%

B. Snatch Pull
4 x 3 @93%

C. Back Squats
3 x 6 @75%
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CrossFit

Tuesday

CrossFit Structured - WOD


Warm-up

Coaches Choice (No Measure)

Weightlifting

A: Metcon (Weight)


For 14 minutes, every 2 minutes perform:

8 Front Squats (HAP)
+
5 Ball Slams 45/30

Metcon

B: Metcon (Time)


2 Rounds of:

50 KB Swings G/Y
100 DU
BK: R/G
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CrossFit

Max Effort Monday

CrossFit Structured - WOD


Warm-up

Coaches Choice (No Measure)

Weightlifting

A: Power Clean + Jerk


20 minutes to establish a 1RM

Metcon

B: Metcon (AMRAP - Rounds and Reps)


12 min AMRAP of:

3 Bar Muscle Ups
12 Hang Power Cleans 155/105
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CrossFit

Oly

CrossFit Structured - Olympic Lifting


Weightlifting

Metcon (No Measure)


A. Power Snatch
2 @50%
2 @60%
2 @70%
2 @75%
2 @80%
2 x 2 @85%

B. Power Clean + Jerk
2 @50%
2 @60%
2 @70%
2 @75%
2 @80%
2 x 2 @85%
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CrossFit

SOS
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CrossFit Structured - WOD


Metcon (Time)


Buy in: 30 Curtis P’s x2 115/80

then,

3 Rounds of:

21 - 15 - 9

Back Squats (HAP-increasing)
Burp Box Jumps 24”/20”
Cal Row
Curtis P x2
2 Power Cleans
2 Lunges (left)
2 Lunges (right)
2 S2OH
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CrossFit

Saturday

CrossFit Structured - WOD


Warm-up

Coaches Choice (No Measure)

Metcon

A: Metcon (Time)


“Cardio Diane”
200m Run
21 Deadlift 225/155
21 HSPU
400m Run
15 Deadlift
15 HSPU
400m Run
9 Deadlift
9 HSPU
200m Run

Rest as needed, then:

4 Sets of

1:00on/:30off
Forearm Plank

*weighted if possible
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