WORKOUT OF THE DAY (WOD)

CrossFit

WOD
WOD
Weightlifting
Snatch
Oly Technique A – Snatch Complex
5 Sets for Quality:
Set 1 – 5 Tall Snatches + 5 Snatch Drops
Set 2 – 4 Tall Snatches + 4 Snatch Drops
Set 3 – 3 Tall Snatches + 3 Snatch Drops
Set 4 – 2 Tall Snatches + 2 Snatch Drops
Set 5 – 1 Tall Snatch + 1 Snatch Drop

Oly Technique B – High-Hang Snatch
From Minutes 0:00 – 4:00:
Build to a Moderate High Hang Squat Snatch (pockets)

Oly Technique C – Hang Snatch
From Minutes 4:00 – 8:00:
Build to a Moderate Hang Squat Snatch (knees)
Metcon
Metcon (Time)
2 Rounds:
75/50 Calorie Bike
60 Ball Slams (20/10)
45 Deadlifts (185/135)
30 Double Dumbbell Push Presses (50/35's)
15 Bar Muscle-Ups
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CrossFit

LABOR DAY WOD
LABOR DAY WOD
Metcon
Carr 413 (Time)
For Time
Buy in: 413 meter Sandbag Carry

Then, 4 Rounds of:
7 Power Cleans (155/105 lb)
6 Bar Over Burpees
413 meter Row

Then, 4 Rounds of:
7 calorie Assault Bike
6 Burpee Box Jump Overs
413 meter Row

Then, 4 Rounds of:
7 Deadlifts (155/105 lb)
6 Goblet Squats (53/35 lb)
413 meter Row

Cash out: 413 meter Sandbag Carry
This hero workout is dedicated to Officer Stephen Carr of the Fayetteville, Arkansas, Police Dept. who was shot and killed in his patrol car on December 7, 2019 in an apparent ambush.

In a conversation with WODwell, Tony, who is also a Police Sgt. in the Fayetteville PD, told us he "based this workout off some movements Stephen did in his last workout with his shift mates. The sandbag carry signifies his love of hunting. His badge number is 413 so the rep scheme echos that. We wanted it to be a workout that police officers that don’t do CrossFit could do. So I put in the basic barbell movements so my fellow officers could come and honor their brother."
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CrossFit

WOD
WOD
Metcon
Metcon (Time)
For Time:
800 Meter Run
21 Squat Snatches (95/65)
400 Meter Run
9 Rope Climbs (15')
400 Meter Run
21 Squat Snatches (95/65)
800 Meter Run

RX+ 135/95
Accessory
Metcon (No Measure)
3 Sets of 7:
Tempo Seated Good Mornings (2 sec down & 2 sec up)

3 Sets of 15:
Barbell Glute Bridges

Rest as Needed Between Sets
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CrossFit

WOD
WOD
Metcon
Metcon (Time)
2 Rounds For Time:
90/70 Calorie Row
70 Wallballs (20/15)
50 Kettlebell Swings (53/35)
30 Burpee Box Jump Overs (24"/20")
Weightlifting
Clean and Jerk
On the Minute x 4:
1 Clean Pull
1 Hang Squat Clean
1 Front Squat

Rest 1 Minute

On the Minute x 8:
1 Hang Squat Clean

Rest 1 Minute

On the 2:00 x 4:
3 Front Squats (From the Rack)
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CrossFit

WOD
WOD
Metcon
Metcon (Time)
21-15-9 Reps for Time
Bench Presses (65% of 1 RM)
Ring Dips
Diamond Push-Ups
Lateral DB raises
Calorie Row
1 Rope Climb after each round
Mid-line Accessory
Metcon (No Measure)
Tabata 20/10 (4 Rounds per movement)
Side crunches (right)
Flutter kicks
Russian twists
Side crunches (left)
Plank
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CrossFit

WOD
WOD
Gymnastics
Metcon (AMRAP - Rounds and Reps)
AMRAP 8:
10' Handstand Walk, 20 Double-Unders
20' Handstand Walk, 40 Double-Unders
30' Handstand Walk, 60 Double-Unders
Continue to add 10' of Handstand Walking and 20 Double-Unders per round until time is reached.
Metcon
Metcon (Time)
3 Rounds For Time:
25 Toes to Bar
20 Push Jerks (115/85)
15/12 Calorie Assault Bike
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CrossFit

WOD
WOD
Weightlifting
Power Clean
4 Sets:
2 Muscle Cleans
2 Pausing Hang Power Cleans
2 Power Cleans

Set 1 - 40% of 1RM Clean
Set 2 - 45% of 1RM Clean
Set 3+4 - 50% of 1RM Clean
Metcon
Metcon (Time)
400 Meter Run, 21 Burpees
400 Meter Run, 15 Burpees
400 Meter Run, 9 Burpees
200 Meter Run, 9 Power Cleans (115/85)
200 Meter Run, 15 Power Cleans (115/85)
200 Meter Run, 21 Power Cleans (115/85)
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CrossFit

WOD
WOD
Weightlifting
Overhead Squat
7 Minutes to Build to a Moderate Complex:
1 + 1/4 Overhead Squat
1 Overhead Squat

The 1+1/4 overhead squat flows like this:
Squat to the bottom
Stand up a quarter of the way
Squat to the bottom
Stand to full extension
Snatch Balance
6 Minutes to Build to a Moderate Complex:
2 Snatch Balances
High-Hang Snatch
5 Minutes to Build to a Moderate Complex:
1 High-Hang Squat Snatch
Metcon
Metcon (Time)
27-21-15-9:
Row Calories
Overhead Squats (95/65)

RX+ 135/85
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CrossFit

WOD
WOD
Weightlifting
Back Rack Lunge
On the 2:00 x 5 Sets:
Set 1 - 14 Reverse Lunges (7/side)
Set 2 - 12 Reverse Lunges (6/side)
Set 3 - 10 Reverse Lunges (5/side)
Set 4 - 8 Reverse Lunges (4/side)
Set 5 - 6 Reverse Lunges (3/side)
Metcon
Metcon (Time)
For Time:
75/50 Calorie Assault Bike
21 Double Dumbbell Front Squats
21 Double Dumbbell Push Presses
21 Double Dumbbell Hang Clusters
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