WORKOUT OF THE DAY (WOD)

CrossFit

SWEAT

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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CrossFit

oly
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CrossFit Structured - Olympic Lifting


Weightlifting

Metcon (No Measure)


A. 3-pos. Pull
3 x 2 @30-50%

B. Power Clean
1 x 2 @70%
1 x 2 @75%
1 x 2 @80%
1 x 1 @85%
2 x 1 @90%

C. Clean Pull
3 x 3 @90%

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

Tuesday- CrossFit

CrossFit Structured - WOD


Warm-up

Coaches Choice (No Measure)

Metcon

A: Metcon (5 Rounds for time)


For 20 minutes, every 4 minutes perform:

20 Thrusters 75/55
200m Run

Accessory

B: Metcon (No Measure)


4 Sets (superset)

10 KB Strict Press (HAP)
5 W. Chin Ups (HAP)

Rest as needed between sets
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CrossFit

Max Effort Monday – Lower

CrossFit Structured - WOD


Warm-up

Coaches Choice (No Measure)

Weightlifting

A: Deadlift (10-10-10-10-10)


*Work up to a 10rm

*There are a lot of reps, so really focus on a neutral spine. Try not to over extend (duck butt) or round out (camel back).

Metcon

B: Metcon (No Measure)


15 min EMOM of:

1. 8 RDL’s 155/105
2. 25 Sit Ups
3. 50 DU

Extra Credit

C: Pull Up Program


Pause/Negative Pull Ups (3sec. hold at the top and work 3sec. negative)
4 x 3-5

Pendlay Row
4 x 12, 10, 8 , 6

Wide Grip pulldown w/ bands
3 x 1min Max Reps (quality/controlled reps)
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CrossFit

SOS

CrossFit Structured - WOD


A: Metcon (Time)


30 - 20 - 10

OH Squats 95/65
Box Jumps 24”/20”

800m Run

50 - 40 - 30 - 20 - 10

Air Squats
Pull Ups
Push Ups
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CrossFit

Oly
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CrossFit Structured - Olympic Lifting


Weightlifting

Metcon (No Measure)


A. Jerk Balance
3 x 3 @light

B. Push Jerk + Split Jerk
1 x 2+1 @60%
1 x 2+1 @70%
1 x 2+1 @75%
3 x 2+1 @85%

C. Push Press
4 x 5 @(HAP)

D. OH Squat
4 x 2 @80% (4:2:0)
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CrossFit

Saturday- Crossfit

CrossFit Structured - WOD


Warm-up

Coaches Choice (No Measure)

Metcon

A: Metcon (Time)


16 min EMOM of:

Odd: 10 Burpees
Even: 15 A. KB Swings

Rest 4 minutes..
at the 20 minute mark,

3 Rounds of:

400m Run
40 DU
40 W. Russian Twist (20/15)
(20/side)
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CrossFit

Oly

CrossFit Structured - Olympic Lifting


Weightlifting

Metcon (No Measure)


A. Drop Snatch
3 x 3 @30-50%

B. Power Snatch
1 x 3 @60%
1 x 3 @70%
1 x 2 @75%
1 x 2 @80%
2 x 2 @85%

C. Snatch Pull
3 x 4 @85%+

D. Front Squat
4 x 2 @80% (4:2:0)
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