WORKOUT OF THE DAY (WOD)

CrossFit

SOS

CrossFit Structured - WOD


Warm-up

Coaches Choice (No Measure)

SOS

A: Metcon (AMRAP - Rounds)


200m Farmer Carry R/G

800m Run

20 Power Cleans 155/105

20 Ring Dips

20 Power Cleans 155/105

800m Run

200m Farmer Carry
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CrossFit

Saturday

CrossFit Structured - WOD


Warm-up

Coaches Choice (No Measure)

Metcon

A: Metcon (Time)


Teams of Two

1600m Row
100 Box Jumps 24”/20”
1600m Row
100 Ball Slams 30/20
1600m Row
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CrossFit

Open 17.3

CrossFit Structured - WOD


Warm-up

Coaches Choice (No Measure)

Metcon

A: CrossFit Games Open 17.3 (AMRAP - Reps)


Prior to 8:00, complete:
3 rounds of:
6 chest-to-bar pull-ups
6 squat snatches (95# / 65#)
Then, 3 rounds of:
7 chest-to-bar pull-ups
5 squat snatches (135# / 95#)

*Prior to 12:00, complete 3 rounds of:
8 chest-to-bar pull-ups
4 squat snatches (185# / 135#)

*Prior to 16:00, complete 3 rounds of:
9 chest-to-bar pull-ups
3 squat snatches (225# / 155#)

*Prior to 20:00, complete 3 rounds of:
10 chest-to-bar pull-ups
2 squat snatches (245# / 175#)

Prior to 24:00, complete 3 rounds of:
11 chest-to-bar pull-ups
1 squat snatch (265# / 185#)

*If all reps are completed, time cap extends by 4 minutes.

A1: CrossFit Games Open 17.3 Scaled (AMRAP - Reps)


Prior to 8:00, complete:
3 rounds of:
6 jumping chin-over-bar pull-ups
6 squat snatches (45# / 35#)
Then, 3 rounds of:
7 jumping chin-over-bar pull-ups
5 squat snatches (75# / 55#)

*Prior to 12:00, complete 3 rounds of:
8 jumping chin-over-bar pull-ups
4 squat snatches (95# /65#)

*Prior to 16:00, complete 3 rounds of:
9 jumping chin-over-bar pull-ups
3 squat snatches (115# / 75#)

*Prior to 20:00, complete 3 rounds of:
10 jumping chin-over-bar pull-ups
2 squat snatches (135# / 95#)

Prior to 24:00, complete 3 rounds of:
11 jumping chin-over-bar pull-ups
1 squat snatch (155# / 105#)

*If all reps are completed, time cap extends by 4 minutes.

* Power snatches with overhead squats permitted
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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 1 @80%
1 x 1 @90%
3 x 1 Heavy single

B. Snatch High Pull
4 x 3 @90%

C. Front Squat
4 x 3 (0:4:0) @85%
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CrossFit

SWEAT

CrossFit Structured - Sweat


Warm-up

Coaches Choice (No Measure)

Sweat

A: Metcon (No Measure)


12 min EMOM of:

Even: 50 DU
Odd: 15 KB Deadlifts O/B

Rest 2 minutes

12 min EMOM of:

Even: 12 KB Push Press B/W
Odd: 10 T2B

Rest 2 minutes

12 min EMOM of:

Even: 10 Pull Ups
Odd: 12 Cal Row
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CrossFit

Max Effort
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CrossFit Structured - WOD


Warm-up

Coaches Choice (No Measure)

Weightlifting

A: Clean and Jerk


For 14 minutes, every 2 minutes perform:

1 Hang Clean
1 Push Press
1 Push Jerk
1 Split Jerk

(Heavy as possible)

Metcon

B: DT (Time)


5 Rounds for time:
12 Deadlifts, 155# / 105#
9 Hang Power Cleans, 155# / 105#
6 Push Jerks, 155# / 105#
In honor of USAF SSgt Timothy P. Davis, 28, who was killed on Feburary, 20 2009
To learn more about DT click here
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CrossFit

Cardio Wednesday

CrossFit Structured - WOD


Warm-up

Coaches Choice (No Measure)

Metcon

A: Metcon (Time)


Teams of Two:

300 Wall Balls 20/15
200 Sit Ups
100 Burpees
200 W. Russian Twist 20/15
300 Russian KB Swings O/B

*You go.... I go...
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CrossFit

Oly
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CrossFit Structured - Olympic Lifting


Warm-up

Coaches Choice (No Measure)

Weightlifting

Metcon (No Measure)


A. Clean
1 x 2 @60%
1 x 2 @70%
1 x 1 @80%
1 x 1 @90%
3 x 1 Heavy single

B. Clean High Pull
4 x 3 @90%

C. Back Squat
4 x 3 (0:4:0) @85%
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CrossFit

SWEAT
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CrossFit Structured - Sweat


Warm-up

Coaches Choice (No Measure)

Sweat

A: Metcon (Time)


Teams of Two:

300 Wall Balls 20/15
200 Sit Ups
100 Burpees
200 W. Russian Twist 20/15
300 Russian Kb Swings O/B

*You go ....I go ...
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CrossFit

Tuesday – Crossfit

CrossFit Structured - WOD


Warm-up

Coaches Choice (No Measure)

Metcon

A: Metcon (5 Rounds for time)


For 25 minutes, every 5 minutes perform

4 Snatches 115/85
400m run
4 OH Squats 115/85

Accessory

B: Metcon (No Measure)


4 Sets of:

8 Chin Ups
10 BB Curls (HAP)

Rest as needed
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