Category Archives: WODs

Here, you’ll find the current ‘Workout of the Day’

CrossFit Love 092314

September 22, 2014

Level 1 – Fitness

15:00 BND Dynamic Warmup ankle, hip, lat and forearm mobility

12:00 EOMOM
Push Press
1 x 5
1 x 3
4 x 1

Ring Rows
3 x 10 @ 32×1

3 Rounds
20 Burpees
400 M Run

Level 2 – Performance

15:00 BND Dynamic Warmup ankle, hip, lat and forearm mobility

12:00 EOMOM
Push Press
1 x 5 @ 75%
1 x 3 @ 80%
4 x 1 @ 50+

HSPU Positions & Progressions 

3 Rounds
10 HSPU
400 M Run

Level 3 – Competition

Narrow-Grip Overhead Squat
5 x 3 reps @ 3311, building up
**slight increase in load from week ago

16:00 EOMOM
Front Squat
Set 1: x 2 @ 75%
Set 2: x 2 @ 80%
Set 3: x 2 @ 85%
Set 4: x 1 @ 90%
Set 5: x 1 @ 92%
Set 6: x 1 @ 92%
Set 7: x 1 @ 95%
Set 8: x 1 @ 95%

Close Grip Bench Press 16:00 EMOM
Min 1: x 5 @ 60%
Min 2: x 3 @ 75%
Min 3: x 1 @ 85%
Min 4: x 3 @ 80%
Min 5: x 3 @ 85%
Min 6: x 2 @ 90%
Min 7: x 8 @ 75%
Min 8: x 8 @ 75%

Teams of 2; 21-15-9, for time:
AD / Row Cals
Russian Power KBS @ heavy
Close Grip Ring Push-ups
*tag and repeat after your partners 21 is complete then after the 15 then the 9

Ladies:
Supersets of:
Skull Crushers 3 x 8 – 12
Ring Rows 3 x 12 – 15 @3111
Supersets of:
Strict High Pulls 3 x 8 – 12
Lateral Raises 3 x 8 – 12
then
60 Ring Dips

CrossFit Love 092214

September 21, 2014

Level 1 – Fitness

10:00 Dynamic Warmup, emphasis on hip mobility

** Before Session: 3:00 Mins of light cardio:

2 x 12 Reverse Hyper

Deadlift 4 x 4, sets across 

Shoulder Press 3 x 8 – 12
DU 3 x :45 of practice

3 Teams of 4: Complete 3 Rounds, for time:
**All athltes rotate after all team members are finished that round
250M Row or .4 on AD
15 Wall Balls
15 KBS @ 50 / 40
10 Burpees

Level 2 – Performance

10:00 BND Mobility Warmup, emphasis on ankle, hip, wrist mobility

** Before Session: 3:00 Mins of light cardio:
2 x 12 Reverse Hyper

Perform this complex x 10 with empty bar or very light load
Press +
Push Press +
Split Jerk

8:00 EOMOM
Cleans 4 x 4 @ 75 – 85%
**TnG or Drop Reset, athletes choice

3 Teams of 4: Complete 3 Rounds, for time:
**All athltes rotate after all team members are finished that round
250M Row or .4 on AD
20 Wall Balls
20 KBS @ 50 / 40
12 Burpees

Level 3 – Competition

Hand Stand Walk 90ft for time:

10:00 EOMOM
Snatch
3 x 1 @ 90%
2 x 2 @ 80%
BOE – TESTING @ 185 / 135
**when building up to 90% please use only doubles for warmups

10 / 8 / 6 / 4 / 2
Snatch Pull
Snatch High Pull
Sots Press
**start with very light loads and progress after each round, each round should be UB

10:00 EOMOM
Back Squat @ 21×1 (STICK TO THE TEMPO!)
5 x 1 @ 87% @ 21×1

16:00 EMOM
Min 1: :45 of Strict HSPU
Min 2: Pendlay Row x 8 – 10 reps @ 22X1
Min 4: :45 of Waliter Overhead Hold w Plate @ 45 / 35
Min 3: BB Good Morning x 6 – 8

AM Session

Run: 8 x 600 @ mile pace
Rest :90

CrossFit Love 092014

September 19, 2014

Level 1 – Fitness

20:00 Barbell Skill Warmup
10 – 8 – 6 – 4 – 2
Power Clean
Front Squat
Push Press
**start light, increase with light loads but make all rounds crisp and complete them UB
Rest 3:00

Teams of 2, for max reps:
6 Rounds
Max DU :30 on, :30 off

3 Teams of 4 athletes, COMPETE in a four round 16:00 AMRAP:
Station #1: Max Cals on Row / AD
Station #2: Max Thrusters @ 75 / 55
Station #3: Max Ring Rows
Station #4: Max Breathing

Level 2 – Performance

20:00 Barbell Skill Warmup
10 – 8 – 6 – 4 – 2
Power Clean
Front Squat
Push Press
**start light, increase with light loads but make all rounds crisp and complete them UB
Rest 3:00

Teams of 2, for max reps:
6 Rounds
Max DU :30 on, :30 off

3 Teams of 4 athletes, COMPETE in a four round 16:00 AMRAP:
Station #1: Max Cals on Row / AD
Station #2: Max Thrusters @ 95 / 65
Station #3: Max C2B Chinups
Station #4: Max Breathing

Level 3 – Competition

Teams of 2, COMPETE
Athlete 1: 50 UB Wall Balls
*tag
Athlete 2: 50 UB Wall Balls
*repeat
(kill it)
Rest 12:00

8:00 AMRAP
25 Strict HSPU
25 Kipping HSPU
Max DUs

BOE: TGU TESTING
Rest 2:00; athletes with least amount of reps on 8:00 amrap go first

3 rounds, each round for time:
250 M Row
15 KBS @ 50 / 40
25 Burpees
15 KBS @ 50 / 40
250 M Row
Rest 12:00 btwn each set – MOVE!!!

Optional Session

Rowing or AirDyne (the choice is yours)
2:00 @ 55+ RPM
2:00 @ 60+ RPM
2:00 @ 70+ RPM
2:00 @ 55+ RPM
2:00 @ 70+ RPM MOVE!

CrossFit Love 091914

September 18, 2014

Level 1 – Fitness

10:00 Dynamic Upper Body Warmup
include KB Arm Bars 2 x 6 r then l

ME Bench Press 3RM 

Push Press
3 x 8 – 12
then
Pendlay Row
3 x 8 – 12 @22×1

BB Skull Crushers *from floor
3 x 10
then
Pushups
3 x 15m / 10f

Level 2 – Performance

10:00 Dynamic Upper Body Warmup
include KB Arm Bars 2 x 6 r then l

ME Bench Press 3RM 

Push Press
4 x 8 – 12
then
Pendlay Row
4 x 8 – 12 @22×1

BB Skull Crushers *from floor
4 x 10
then
Pushups
4 x 20m / 15f

Level 3 – Competition

In 15:00, build up to heavy triple of the Front Squat
**think about 25 reps total during the 15:00

20:00 EOMOM
1 Split Jerk, increasing loads up to a heavy single, start at 60%
25 DUs

Min 1: 3 C2B Pullups
Min 2: 6 C2B Pullups
Min 3: 9 C2B Pullups
Min 4: 12 C2B Pullups
Min 5: 15 C2B Pullups
Min 6: 18 C2B Pullups . . . continuing till you can not finish the set within the minute. MOVE!

100M KB / DB Waiter Walk
25m / 15f Strict HSPU
100M KB / DB Rack Walk
20 DB / KB Alt TGU @ 65 / 45 (BOE us the BB)
100M KB / DB Farmers Walk
This is exactly the same as last week…be better this week.

AM Session

Row: 45:00 @ concentrate on technique, keep form and a conversation pace
*aka flat backs

Grab your Progenex at CrossFit Love today! 

pro 1

CrossFit Love 091814

September 17, 2014

Level 1 – Fitness

20:00 Gymnastics Warmup
review midline stablization along with pull-up positioning and movement pattern

“Helen”
3 Rounds:
400 Meter Run
21 KBS
12 Pullups

2 Rounds of each; :30 on, :30 off
Max Squats
Max Situps
Max Burpees

Level 2 – Performance

15:00 Snatch BND Warmup
include ankles to wrist band mobility, plus DU 3 x :30 on, :15 off

** Before Session: 3:00 Mins of light cardio:
2 x 12 Reverse Hyper

8 – 6 – 4 – 2 @ empty barbell
snatch pull
snatch high pull
hang muscle snatch, below knee
behind the neck press

In 15:00 build up to a heavy Snatch

20:00 EMOM
Odd: 3 Power Snatch @ 115 / 75
Even: 25 DU

Level 3 – Competition

Swim 10:00 Max Distance
Rest 5:00
Swim 50 meters @ 50-60% effort
Swim 50 meters @ 80-90% effort
Rest 60 seconds

Mobility and Maintenance *concentrate on your lower body
20 to 30 mins of mobility and flexibility, please concentrate on weaknesses

Inflammation Maintence *concentrate on your lower body
examples: compression at home, contrast showers, ice baths, marc pro

CrossFit Love 091714

September 16, 2014

Level 1 – Fitness

15:00 Gymnastic Warmup
include t2b progressions

Front-Racked Alternating Reverse Lunges
4 x 10

2 Rounds
:30 Max Pushups, :30 Off

4 Rounds, for time:
10 T2B
15 Box Jumps @ 24 / 20
20 Wall Balls

Level 2 – Performance

15:00 Gymnastic Warmup
include t2b 2 x 6 – 8

Front-Racked Alternating Reverse Lunges
4 x 10

2 Rounds
:30 Max HSPU, :30 Off

4 Rounds, for time:
10 T2B
15 Box Jumps @ 24 / 20
20 Wall Balls

Level 3 – Competition

In 15:00 build up to max of this complex
1 Hang Squat Clean +
1 TnG Squat Clean

14:00 EOMOM
Odd: Front Squat, 7 x 5, sets across
Even: Handstand Walk 30ft

15:00 EMOM
Min 1: 10 Double KB Swings @ hvy
Min 2: 10 Double DB Walking Lunge @ hvy
Min 3: 12 Burpee Box Jumps (MOVE!)

Ladies
Superset
Bench Press 4 x 8 – 12
BND Tri-Extentions 4 x 25
then
50 C2B Chinups

AM Session:

10:00 Handstand Walk Practice *work up to a max 300 feet

AD: 10:00 AMRAP of Max Calories
Cycle goal will be 300 / 275, if you hit it you can stop doing during the cycle.

CrossFit Love 091614

September 15, 2014

Level 1 – Fitness

10:00 Gymnastics Warmup
review midline stabilization along with ring dip positioning and movement pattern

DB / KB Step-ups
4 x 10 r then l
Rest :90

3 Rounds
15 Kettlebell Swings
10 Ring Dips
10 Burpees

Tabata Low Planks, Hollow Hold, Abmat Situps 

Level 2 – Performance

20:00 Snatch Emphasis Dynamic Warmup
include ankles to wrist band mobility, C2B progressions

6:00 EOMOM
Back Squat
3 x 5 @ 75 – 80%, sets across

6:00 EOMOM
Box Jumps
3 x 10 @ 30 / 24
Rest is :60

10:00 AMRAP
10 Power Snatches @ 95 / 65
10 C2B
10 Burpees

Level 3 – Competition

In 20:00 build up to a Deadlift TnG 2RM
**keep to only sets of 2 and 3 throughout the session

Take 15:00 to build a moderately loaded overhead squat @ 33×1 w narrow grip
*Use a narrow grip, closer to where you jerk from and establsh solid depth.

In 20:00 build up to a 1RM Close Grip Bench Press 

1:00 AMRAP, Max Strict MU
2:00 AMRAP, Max T2B MOVE
2:00 AMRAP, Max DU
1:00 AMRAP Max AD Calories

CrossFit Love 091514

September 15, 2014

Level 1 – Fitness

10:00 Dynamic Warmup, emphasis on hip mobility

** Before Session: 3:00 Mins of light cardio:

2 x 20 GHD SItups

CrossFit Total
1RM Back Squat
1RM Press
1RM Deadlift

Level 2 – Performance

10:00 Dynamic Warmup, emphasis on hip mobility

** Before Session: 3:00 Mins of light cardio:

2 x 12 Reverse Hyper

1RM Clean and Jerk 

“Grace”

3 x 1:00 Low Plank
Rest :30

Level 3 – Competition

16:00 EOMOM
1 Snatch
8 x 1 @ 50, 60, 65, 70, 75, 80, 80, 85%
*concentrate on a 1 – 2 sec pause in the catch position

10 / 7 / 5 / 4
Muscle Snatch
Snatch Balance
Sots Press
**start with very light loads and progress after each round, each round should be UB

10:00 EOMOM
Back Squat @ 21×1 (STICK TO THE TEMPO!)
5 x 1 @ 85% @ 21×1

15:00 EMOM
Min 1: :45 of Strict HSPU
Min 2: Pendlay Row x 8 – 10 reps @ 22X1
Min 3: GHR x 6 – 8 *don’t break your midline!

Optional AM Session

Run: 8 x 400 @ 1:20 / 1:35 and under for each
Rest :60 – :90

Don’t forget to grab your Progenex at CrossFit Love today!

pro 1

CrossFit Love 091314

September 12, 2014

Level 1 – Fitness

20:00 Coaches Dynamic Warmup
include hang clean barbell skill work

In teams of 2, COMPETE In 10 rounds for time, alternating each movement
10 BB Hang Cleans @ 95 / 65
10 Burpees
400M Run
(Partner A performs 10 BB Hang “Clusters”; Partner B performs 10 burpees; Partner A runs 400 Meters; Partner B performs 10 BB Hang “Clusters”; etc…. A “Cluster” is a Clean into a Thruster)

Level 2 – Performance

20:00 Coaches Dynamic Warmup
include clean and thruster barbell work, end with DU tabata

In teams of 2, COMPETE In 10 rounds for time, alternating each movement
10 BB Hang Clusters @ 95 / 65
10 Burpees
400M Run
(Partner A performs 10 BB Hang “Clusters”; Partner B performs 10 burpees; Partner A runs 400 Meters; Partner B performs 10 BB Hang “Clusters”; etc…. A “Cluster” is a Clean into a Thruster)

Level 3 – Competition

15:00 Squat Clean EMOM
Min 1 – 3: 60% + 35 DU
Min 4 – 6: 70% + 25 DU
Min 7 – 9: 80% + 15 DU
Min 10 – 12: 85%
Min 13 – 15: 90%
**all sets 1 x 1

TEAMS of 4 compete against Ray, Katie, Cassie, Sean
Beast of the East TEAM wod #1: Fat Fran ladder:
Thruster / chest to bar pull ups 135/95 lbs
3-3,6-6,9-9, reps.
10 minute cap.
1 man and 1 woman working at a time. trade out athletes as you see fit.
Score is total reps.
**those not competiting, form TEAMs and try to beat them.
**rest as needed

ORGANIZE YOUR TEAM for the am training session.

3 Rounds
5 Squat Cleans @ 225 / 155
10 Burpees over the barbell
15 Wall Balls

Don’t forget to grab your Progenex at CrossFit Love today!

pro 4

 

CrossFit Love 091214

September 11, 2014

Level 1 – Fitness

12:00 Dynamic Track Warmup
include posterior chain prep

Deadlift
4 x 4 @ mod hvy, sets across

For time:
30 TGU

For time:
Row 30 Calories
30 Burpees
30 Wall Balls
30 KB Swings
30 Push Press
30 Pull-Ups

Level 2 – Performance

10:00 Dynamic Upper Body Warmup
include KB Arm Bars

ME Close Grip Bench Press 

Push Press
3 x 8 – 12
then
Pendlay Row
3 x 8 – 12

BB Skull Crushers
3 x 10
then
Pushups
3 x 15

3 x 12 – 15 GHD Situps 

Level 3 – Competition

10:00 EOMOM Front Squat
5 x 2 @ 80 – 95%
**build up as you go

In 15:00 build up to a 2-rep, 2 second Pause Split Jerk
*today pause at bottom of the dip and then again at the catch

6:00 AMRAP
10 Strict HSPU
20 Ring Dips
30 C2B Pullups

** rest 4:00

4:00 AMRAP
5 Strict HSPU
10 Ring Dips
15 C2B Pullups

 

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CrossFit Love - Diane Fu