WORKOUT OF THE DAY (WOD)

CrossFit

WOD
WOD
Metcon
Metcon (Time)
For Time
100 Curtis P's (115/85 lb)
One "Curtis P" complex is comprised of one Power Clean, one Lunge (each leg), and one Push Press.
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CrossFit

WOD
WOD
Metcon (For Time)
Metcon (Time)
3 Rounds
3 Burpee Box Jumps 24/20
6 Dbl DB Squats 50/35
9 Deadlifts 155/105

50/35 Cal Row

3 Rounds
3 Burpee Box Jumps 24/20
6 Dbl DB Squats 50/35
9 Deadlifts 155/105

50/35 Cal Row

3 Rounds
3 Burpee Box Jumps 24/20
6 Dbl DB Squats 50/35
9 Deadlifts 155/105
Weightlifting
Snatch
5 Sets
1 Power Snatch
1 OHS
1 Squat Snatch

Start at 65% and build

Stimulus: lifting on tired legs
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CrossFit

WOD
WOD
Weightlifting
Power Clean (E2MOM - 2 Power Cleans (10 min))
Metcon
Metcon (Time)
3 RFT
25 Wall Balls
25 Burpee to Rig
25 Power Cleans 135/85
25 Sit ups
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CrossFit

WOD
WOD
Gymnastics
Metcon (AMRAP - Reps)
On the 2:00 x 2 Rounds
12/9 Cal Bike
Max Pull-ups RX+ BMU

Rest 2 Min

On the 2:00 x 2 Rounds
12/9 Cal Bike
Max Pull-ups RX+ BMU
Weightlifting
Clean
Big Clean Complex
Every 5 Minutes for 6 Sets

High Hang Squat Clean (pockets)
Hang Squat Clean (above the knee)
Squat Clean (floor)
Push Press
High Hang Squat Clean
Hang Squat Clean
Squat Clean
Push Jerk
High Hang Squat Clean
Hang Squat Clean
Squat Clean
Split Jerk

*Hold the bar for the entire complex (hook grip!!)
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CrossFit

WOD
WOD
Metcon
Metcon (Time)
On the 4:00 x 8 Rounds:
20/15 Calorie Row
200m Run

RX+ Wear a vest
*Score Slowest round
Mid-line Accessory
Metcon (No Measure)
Midline A
3 Giant Sets:
50m Double DB Farmers Carry (Hang)
25m Single Arm OH Carry (left overhead)
25m Single Arm OH Carry (right overhead)
Rest 2:00 between sets

Midline B
1 Round:
40 Weighted AbMat Sit-Ups
40 Rower Pike Ups
40 AbMat Sit-Ups
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CrossFit

WOD
WOD
Gymnastics
Metcon (AMRAP - Rounds and Reps)
7 minutes for quality
2 Wall Walks
:20s Wall-Facing HS Hold
5 Box Pistols (each leg)
Weightlifting
Overhead Squat
In a 10:00 Window:
Build a 2-Rep Heavy

All repetitions are taken from the rack.
Metcon
Metcon (AMRAP - Rounds and Reps)
AMRAP 3’s, resting 2:00 between
200m Run, 15 Bar Facing Burpees, Max Overhead Squats (65/45)
200m Run, 12 Bar Facing Burpees, Max Overhead Squats (75/55)
200m Run, 9 Bar Facing Burpees, Max Overhead Squats (95/65)
200m Ruin, 6 Bar Facing Burpees, Max Overhead Squats (115/85)
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CrossFit

WOD
WOD
Metcon
Holleyman (Time)
30 Rounds for time of:
5 Wall-Ball Shots, 20# /14#
3 Handstand Push-ups
1 Power Clean, 225#/ 155#
In honor of U.S. Army Staff Sergeant Aaron N. Holleyman, 27, of Glasgow, MT, was killed on August 30, 2004
To learn more about Holleyman click here
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CrossFit

“9/11 Tribute”
“9/11 Tribute”
Metcon
Metcon (Time)
For Time
2001 meter Run
11 Box Jumps (30/24 in)
11 Thrusters (125/85 lb)
11 Chest-to-Bar Pull-Ups
11 Power Cleans (175/115 lb)
11 Handstand Push-Ups
11 Kettlebell Swings (72/53)
11 Toes-to-Bars
11 Deadlifts (170/115 lb)
11 Push Jerks (110/75 lb)
2001 meter Row
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CrossFit

WOD
WOD
Metcon
Metcon (AMRAP - Rounds and Reps)
AMRAP in 15 minutes
5 Pendlay Rows (95/65 lb)
10 Strict Curls (65/45 lb)
15 Push-Ups
Weightlifting
Back Squat
For Load
Back Squats 5-5-5-5-5 reps

Establish a heavy weight where you can lift 5 unbroken Back Squats. Once weight is established, perform 5 rounds of 5 Back Squats.
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CrossFit

WOD
WOD
Metcon
Metcon (Time)
On the 4:00 x 8 Rounds:
20/15 Calorie Row
200m Run

RX+ Wear a vest
*Score Slowest round
Mid-line Accessory
Metcon (No Measure)
Midline A
3 Giant Sets:
50m Double DB Farmers Carry (Hang)
25m Single Arm OH Carry (left overhead)
25m Single Arm OH Carry (right overhead)
Rest 2:00 between sets

Midline B
1 Round:
40 Weighted AbMat Sit-Ups
40 Rower Pike Ups
40 AbMat Sit-Ups
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