WORKOUT OF THE DAY (WOD)

CrossFit

Thigh Day Friday

CrossFit Structured - WOD


Warm-up

Coaches Choice (No Measure)

Weightlifting

A1: RDL


RDL’s
4 x 15 (HAP)

*Rest 1-2 between sets

A2: Front Rack Lunge


Front Rack Lunges
3 x 12/12 (HAP)

*Rest 1-2 between sets

Metcon

B: Metcon (Time)


For time:
100 Air Squats
42 Cal Row
100 Air Squats
30 Cal Row
100 Air Squats
18 Cal Row

Cash Out: 100 Weighted Russian Twists (20/15)
Read More

CrossFit

Oly
admin| post | | 0 Comments

CrossFit Structured - Olympic Lifting


Weightlifting

Metcon (No Measure)


A. Split Strict Press
3 x 3 @30-50%

B. Split Jerk
1 x 2 @60%
1 x 2 @70%
1 x 2 @75%
3 x 2 @80%

C. Jerk Drive
4 x 3 @100%+

D. OH Squat
4 x 5 @83%
Read More

CrossFit

Thursday

CrossFit Structured - WOD


Warm-up

Coaches Choice (No Measure)

Weightlifting

A: Snatch


For 14 minutes, every 2 minuets perform:

1 Snatch + 1 Hang Snatch + 2 OH Squats

*Work up to a heavy if technique permits

Metcon

B: Metcon (Time)


2 Rounds of:

800m Run
30 Pull Ups
18 Thrusters 95/65
Read More

CrossFit

SWEAT
admin| post | | 0 Comments

CrossFit Structured - Sweat


Sweat

A: Metcon (Time)


Buy in: 800m Run

30 - 20 - 10 - 20 - 30

KB Clusters Y/P
Ring Rows

Cash out: 800m Run
Read More

CrossFit

Cardio Wednesday

CrossFit Structured - WOD


Warm-up

Coaches Choice (No Measure)

Metcon

A: Metcon (AMRAP - Rounds and Reps)


10 min AMRAP of:
15 Cal Row
12 T2B
9 Burpees

Rest 2 minutes

10 min AMRAP of:
200m Run
20 Ball Slams 45/30

Rest 2 minutes

10 min AMRAP of:
15 Box Jumps 24”/20”
12 Weighted Sit Ups
9 Push Ups

Rest 2 minutes

100 KB Swings (Rus.) G/Y
Read More

CrossFit

Tuesday

CrossFit Structured - WOD


Warm-up

Coaches Choice (No Measure)

Metcon

A: Metcon (Weight)


32 min EMOM of:

1. 7 Back Squats @75%
2. 14 Wall Balls 20/15
3. 21 Unbroken DU
4. Rest
**Coaches choice for Double-under penalty

**If you do not have Double-unders "AT ALL", you must practice for 1 minute
Read More

CrossFit

Max Effort Monday.

CrossFit Structured - WOD


Warm-up

Coaches Choice (No Measure)

Weightlifting

A: Sumo Deadlift (5-5-3-3-1-1-1)


Work up to a hevay single

Metcon

B: Metcon (Time)


15:00 CAP

1 Round of “DT”
400m Run
2 Rounds of “DT”
300m Run
3 Rounds of “DT”
200m Run

RX= 155/105
1 Round of "DT"=
12 Deadlifts
9 Hang Power Cleans
6 Push Jerks
Read More

CrossFit

12 Days of Christmas

CrossFit Structured - WOD


Metcon

A : 12 Days of Christmas (Time)


1 Power Clean 135/95
2 Hang Clusters 135/95
3 Pull Ups
4 HSPU
5 Push Press 135/95
6 Front Squats 135/95
7 Burpees
8 Box Jumps 24"/20"
9 SDLHP 135/95
10 Deadlifts 135/95
11 Push Ups
12 Thrusters 135/95
Read More

CrossFit

Friday

CrossFit Structured - WOD


Warm-up

Coaches Choice (No Measure)

Metcon

A: Metcon (Time)


10 Power Snatches 50%
10 Sit Ups
100 DU

8 Power Snatches 60%
20 Sit Ups
80 DU

6 Power Snatches 70%
30 Sit Ups
60 DU

4 Power Snatches 80%
40 Sit Ups
40 DU

2 Power Snatches 90%
50 Sit Ups
20 DU

Accessory

B: Metcon (No Measure)


Hollow Hold
5 x :30/:30

Handstand Hold
5 x :20/:40
Read More