Category Archives: WODs

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

11.26.14 CrossFit Competition Programming

November 25, 2014

LV III – Competition 

12:00 EMOM
Min 1: 1 Legless Rope Climb
Min 2: 2 – 4 Strict MU
Min 3: :40 Hollow Hold 
 
Split Jerk 
1 x 3 @ 65% 
1 x 3 @ 70%
1 x 3 @ 75% 
1 x 3 @ 80%
5 x 1 @ 85%
 
30:00 EMOM
Min 1: 17 UB Wall Balls 
Min 2: 8 – 10 C2B Pull-ups
Min 3: 40 DUs (1st 15:00)  then 20 Ab-mat Sit-ups
  

LV II – Performance

Bench Press
1 x 3 @ 65%
1 x 3 @ 70%
1 x 3 @ 75%
1 x 3 @ 80%
5 x 1 @ 85%
 
21:00 EMOM 
Min 1: 11 UB Wall Balls
Min 2: 7 – 9 Pull-ups
Min 3: 30 DUs 
 

LV I – Fitness  

Bench Press
1 x 3 @ 65%
1 x 3 @ 70%
1 x 3 @ 75%
1 x 3 @ 80%
5 x 1 @ 85%
 
18:00 EMOM 
Min 1: 10 UB Wall Balls
Min 2: 10 Horizontal Bar Rows
Min 3: 20 DU / 60 Single Jump Ropes

11.25.14 CrossFit Competition Programming

November 24, 2014

LV III – Competition 

Power Clean
1 x 3 @ 65%
1 x 3 @ 70%
1 x 3 @ 75%
1 x 3 @ 80%
1 x 3 @ 83%
1 x 3 @ 85%
2 x 2 @ 90%
 
Back Squat
1 x 5 @ 60%
1 x 5 @ 65% 
1 x 3 @ 70%
1 x 3 @ 75% 
2 x 3 @ 80%
2 x 3 @ 85%
 
Teams of 2, 3 rounds each with a partner, alternating rounds
12 AD / Row Cals
  

LV II – Performance

Power Clean
1 x 3 @ 65%
1 x 3 @ 70%
1 x 3 @ 75%
1 x 3 @ 80%
1 x 3 @ 85%
 
6 Rounds with 12:00 CAP 
6 Box Jump Overs @ 30 / 24
6 Power Cleans @ 185 / 135 
 

LV I – Fitness  

Kipping Pull-up 101
 
“Cindy”
20:00 AMRAP
5 Pull-ups
10 Push-ups
15 Squats 

11.25.14 CrossFit Competition Programming

November 24, 2014

LV III – Competition 

Power Snatch
1 x 3 @ 65%
1 x 3 @ 70%
1 x 3 @ 75%
1 x 3 @ 80%
1 x 3 @ 83%
1 x 3 @ 85%
2 x 2 @ 90%
 
15 – 13 – 11 – 9 – 7 – 5 – 3 -1 HSPU 
1 – 3 – 5 – 7 – 9 – 11 – 13 -15 L-sit Chin-ups
  

LV II – Performance

Back Squat 
8 x 2 @ 65 – 90%
 
KB Rack Step-ups
4 x 8 r then l
then
Box Jumps 4 x 6 @ 40 / 30
 

LV I – Fitness  

Back Squat 
6 x 2 @ 65 – 85%
 
KB Rack Step-ups
3 x 8 r then l
then
Box Jumps 3 x 6 @ 30 / 24

11.21.14 CrossFit Programming

November 20, 2014

LV III – Competition 

Snatch
2 x 3 @ 65%
2 x 3 @ 70%
1 x 3 @ 75%
1 x 3 @ 80%
1 x 3 @ 85%
1 x 2 @ 90%
1 x 2 @ 92%
 
Clean & Jerk
2 x 3 @ 65%
2 x 3 @ 70%
1 x 3 @ 75%
1 x 3 @ 80%
1 x 3 @ 85%
1 x 2 @ 90%
1 x 2 @ 92%
 
4 Rounds
5 Power Snatches @ 165 / 115
6 Box Jump Overs @ 30 / 24
  

LV II – Performance

Teams of 2, compete in a 10:00 AMRAP
Athlete 1 performs:
8 Box Jump Overs @ 24 / 20
Athlete 2 performs:
Max Hang Power Snatches @ 95 / 65
Athletes switch stations when 8 box jump overs are completed. 
Score = total # of Hang Power Snatches
 

LV I – Fitness  

Teams of 2, compete in a 10:00 AMRAP
Athlete 1 performs:
8 Box Jump Overs @ 24 / 20
Athlete 2 performs:
Max Deadlifts @ 95 / 65
Athletes switch stations when 8 box jump overs are completed. 
Score = total # of Deadlifts.

11.20.14 CrossFit Competition Programming

November 19, 2014

LV III – Competition 

Row – 45:00 @ conversation pace 
  

LV II – Performance

ME Push Press 
 
Ring Push-ups
4 x 8 – 12
then
Pendlay Row 
4 x 8 – 12  
 
Lateral Raises
2 x 10, 1 x 20
 
2 Rounds
:20 Hollow Hold 
:20 L-Sit
 

LV I – Fitness  

ME Push Press 
 
Ring Push-ups
3 x 8 – 12
then
Pendlay Row 
3 x 8 – 12  
 
2 Rounds
:20 Hollow Hold 
:20 L-Sit

11.19.14 CrossFit Programming

November 18, 2014

LV III – Competition 

Hang Power Snatch
1 x 3 @ 65%
2 x 3 @ 70%
1 x 3 @ 75%
1 x 3 @ 80%
1 x 3 @ 83%
1 x 3 @ 85% 
 
In 15:00, in Teams of  3:
3RM Overhead Squat
 
3 Rounds, Teams of 3:
800M Run *as a teams
60 Back Squat @ 135 / 95
45 Bench Press @ 135 / 65 
9 MU
 

LV II – Performance

Coaches KB Complex
 
7 Rounds
10 DB Alt Snatch
2 MU 
 

LV I – Fitness  

11 – 10 – 9 – 8 – 7 – 6 – 5 – 4 – 3 – 2 – 1 
KBS
Wall Balls 

11.18.14 CrossFit Programming

November 17, 2014

LV III – Competition 

15:00 to establish the following complex:
2 TnG Power Cleans + 
1 Split Jerk
 
Push Press
5 x 2 @ 85%
10 Burpees
 
15 – 12 – 9 
Front Rack Alternating Lunges @ 155 / 105
Pendlay Row @ 155 / 105
Ring Dips
 

LV II – Performance

10 Rounds
10 Push Press @ 135 / 95
10 T2B 
 
ME Crucifix Hold 
 

LV I – Fitness  

8 Rounds
8 Push Press @ 95 / 65
8 T2B > 12 K2E > 15 Abmat Sit-ups 
 
ME Crucifix Hold 

11.17.14 CrossFit Competition Programming

November 16, 2014

LV III – Competition 

Power Snatch
1 x 3 @ 65%
2 x 3 @ 70%
1 x 3 @ 75%
1 x 3 @ 80%
1 x 3 @ 83%
 
7:00 AMRAP
3 MU
10 Burpees
**burpees to the pull-up bar
 

LV II – Performance

Back Squat
7 x 3 @ 80%
 
Front Rack Alt. Lunges 
4 x 12
then 
Box Jumps 
4 x 6 @ 40 /30 
 
3 Rounds:
:60 Low Plank
20 MB Sit-ups
:20 L-Sit in Chin-up hold
 

LV I – Fitness  

Back Squat
5 x 3 @ 80%+
 
Front Rack Alt. Lunges 
3 x 10
then 
Box Jumps 
3 x 6 @ 30 / 24 
 
3 Rounds:
:60 Low Plank
20 MB Sit-ups
:20 L-Sit in Chin-up hold

11.14.14 CrossFit Competition Programming

November 13, 2014

LV III – Competition 

20:00 AMRAP
50 Wall Balls @ 20 / 14
50 DU
40 Box Jump @ 24 / 20
40 T2B
30 C2B Pull-up
30 Bar-facing Burpee
20 Cleans @ 145 / 100
20 Jerks @ 145 / 100
10 Snatches @ 145 / 100
10 MUs
 

LV II – Performance

Teams of 2; perform 20 alternating rounds for time:
10 Box Jump Overs @ 24 / 20 *no lateral jumping, or all out jumping over is allowed
10 DB Thrusters @ 35+ / 25+
10 T2B
 

LV I – Fitness  

Teams of 2; perform 20 alternating rounds for time:
10 Box Jump Overs @ 24 / 20 *no lateral jumping, or all out jumping over is allowed
10 DB Thrusters @ 35+ / 25+
10 Ab-Mat Sit-ups

11.12.14 CrossFit Competition Programming

November 12, 2014

LV III – Competition 

Swim
50M x 15; Rest is :30 to :60 
 

LV II – Performance

Push Press
5 x 2 @ 85% +
 
Ring Push-ups 4 x 8 – 12
then
Pendlay rows 4 x 8 – 12
 
2 Rounds:
60 Sit-ups
40 Mountain Climbers
:30 Ring L-Sit 
 

LV I – Fitness  

Push Press
3 x 2 @ 85% +
 
Ring Push-ups 3 x 8 – 12
then
Pendlay rows 3 x 8 – 12
 
2 Rounds:
50 Sit-ups
30 Mountain Climbers
:20 Ring L-Sit