WORKOUT OF THE DAY (WOD)

CrossFit

SOS

CrossFit Structured - WOD


Warm-up

Coaches Choice (No Measure)

SOS

A: Metcon (Time)


15-14-13-12-11-10-9-8-7-6-5-4-3-2-1

Deadlift 205/175
Box Jumps 24/20

1 Rope Climb or 5 Strict Pull Ups between rounds
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CrossFit

Veterans Day Wod

CrossFit Structured - WOD


Warm-up

Coaches Choice (No Measure)

Metcon

Jag 28 (Time)


Run 800 meters
28 Kettlebell swings, 70#
28 Strict Pull-ups
28 Kettlebell clean and jerk, 70# each arm 28 Strict Pull-ups
Run 800 meters
In honor of U.S. Air Force Senior Airman Mark Forester, 29, of Tuscaloosa, AL died on September 29, 2010
To learn more about Jag 28 click here
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CrossFit

SWEAT

CrossFit Structured - Sweat


Warm-up

Coaches Choice (No Measure)

Sweat

A: Metcon (Time)


40:00 CAP

50-40-30-20-10

Box Jumps 24"/20"
Ball Slams 45/30
A. KB Swings O/B

*400M run between rounds
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CrossFit

Max EFFORT Monday

CrossFit Structured - WOD


Warm-up

Coaches Choice (No Measure)

Weightlifting

A: Front Squat


2-2-2-2-2-2-2

*Work up to a heavy 2

Metcon

B: Metcon (AMRAP - Reps)


4 Rounds of:

1:00 FR Lunges 75/55
Rest 30 seconds
1:00 KB Swings G/Y
Rest 30 seconds
BK: 95/65, R/G
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CrossFit

SOS

CrossFit Structured - WOD


Warm-up

Coaches Choice (No Measure)

SOS

A: Metcon (No Measure)


3 Rounds of:
500m Row
400m Run
15 Push press 135/95

Rest 3 minutes

20-15-10-5
Hang Power Clean 135/95
Bar over Burpees
T2B
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CrossFit

Weightlifting
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CrossFit Structured - Olympic Lifting


Warm-up

Coaches Choice (No Measure)

Weightlifting

Metcon (No Measure)


A. 2-position Snatch
1 x 1+1 @50%
1 x 1+1 @60%
1 x 1+1 @70%
3 x 1+1 - Work up to a heavy

B. 2-position Clean
1 x 1+1 @50%
1 x 1+1 @60%
1 x 1+1 @70%
3 x 1+1 - Work up to a heavy
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CrossFit

Saturday

CrossFit Structured - WOD


Warm-up

Coaches Choice (No Measure)

Metcon

A: Metcon (No Measure)


30 min EMOM of:

1. 12 Deadlifts 185/125
2. 10 Burp BJ’s 24”/20”
3. 20 Sit Ups
4. :50 Max DU
5. Rest
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CrossFit

Thigh Day Friday

CrossFit Structured - WOD


Warm-up

Coaches Choice (No Measure)

Strength/Skill

A: Metcon (Weight)


5 Sets of:

6/6 Bulgarian Split Squat (HAP)

Rest 30 seconds

12 RDL'S (HAP)

Rest 1 minute

Metcon

B: Metcon (AMRAP - Rounds and Reps)


12 min AMRAP of:

5 Dbl. KBS B/W
10 Dbl. KB Front Squats
15 T2B
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CrossFit

Weightlifting
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CrossFit Structured - Olympic Lifting


Warm-up

Coaches Choice (No Measure)

Weightlifting

Metcon (No Measure)


A. Hang Snatch + Snatch + OH Squat
1 x 1+2+1 @50%
1 x 1+2+1 @60%
5 x 1+1+1 @70%

B. Snatch Deadlift
4 x 4 @80%+

C. Back Squats
4 x 3 @ 75%
Tempo= 0:4:0
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