Category Archives: WODs

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

10.02.14 CrossFit Love Programming

October 2, 2014

LV I – Fitness

ME Bench Press

Single-Arm DB Rows 3 x 10 – 12 R & L, superset w 15m / 10f Close Grip Ring Pushups

35m / 25f C2B Chin-ups

LV II – Performance

ME Bench Press

Single-Arm DB Rows 4 x 10 – 12 R & L, superset w 20m / 12f Close Grip Ring Pushups

50m / 35f C2B Chin-ups

LV III – Competition 

8 Rounds, 100M Swim, :60 Rest 

Active Recovery, Flexibility, Inflammation Maintenance

Limits, like fear, is often an illusion. ~ Michael Jordan

10.01.14 CrossFit Love Programming

October 1, 2014

LV I – Fitness 

Front Squat 3 x 3, sets across

800 x 4 – 6, Rest is :90

100 Situps, for time:

LV II – Performance

Back Squat 5 x 5 @ 70 – 80% @ 30×1

14:00 AMRAP, Teams of 2, compete in:

 1 Deadlift + 1 Hang Power Clean + 1 Front Squat + 1 Push Press @ 155 / 105 

Tabata Hollow Rocks, Supermans, Side Planks, Side Planks

LV III – Competition

6:00 EMOM - 1 Front Squat @ 50, 60, 70, 75, 80, 85%

16:00 EOMOM - 1 Squat Clean @ 60, 65, 70, 75, 80, 85, 85, 90%

Max UB Wall Balls

Supersets of: GHR 3 x 6 – 8 + GHD Sit-ups 3 x 20

AM Aerobic Work: Row: 2K x 2 @ 1st is TT, 2nd is 80 – 85% of today’s TT

 

CrossFit Love 093014

September 29, 2014

Level 1 – Fitness

Romanian Deadlift
3 x 6 – 8 reps @ 3011

Push-ups
3 x 10 – 15 reps @ 21X1
then
Alt DB Lunges
3 x 20 steps @ 1010

Tabata Situps and Burpees 

Level 2 – Performance

Handstand Push-up postitioning, progressions and performance tips
then
3 x :45 on, :15 Wall Handstand Hold
3 x Wildfire, Rest is :30

Deadlift x 15 @ 185 / 135
HSPU x Max
Rest 2:00
Deadlift x 12
HSPU x Max
Rest 2:00
Deadlift x 10
HSPU x Max
Rest 2:00
Deadlift x 5
HSPU x Max
*all done with just an abmat, no plates

4 Rounds. Teams of 2 compete in:
10 KBS
20 Burpees
400 M Run
**athletes can distribute the KBS & Burpee reps up as they would like

Level 3 – Competition

Take 15:00 to build a 2RM overhead squat @ 33×1 w narrow grip
*Use a narrow grip, closer to where you jerk from and establsh solid depth.

50 C2B Chinups
**minimial amounts of sets

In 15:00 build up to a 7RM Back Squat
**think 3 – 4 attempts at the 7RM
**start at 225-255m / 115-135f

3:00 AMRAP
3 Power Snatches @ 155 / 105
6 Box Jumps Overs @ 40 / 30
Rest :60
2 Power Snatches @ 165 / 115
6 Box Jumps Overs @ 40 / 30
Rest :60
1 Power Snatches @ 185 / 135
6 Box Jumps Overs @ 40 / 30
MOVE!

CrossFit Love 092914

September 29, 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

Back Squats 4 x 4, sets across 

In 15:00 work up to a heavy Push Press

3 Teams of 4: Complete 3 Rounds, for time:
**All athltes rotate after all team members are finished that round
250M Row or .3 on AD
20 Push Press @ 75 / 65
12 Box Jumps @ 24 / 20
10 DUs

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 increase to light loads
Clean Pull +
Clean High Pull +
Front Squat +
Split Jerk

20:00 EOMOM
2 Front Squat +
Split Jerk

3 Teams of 4: Complete 3 Rounds, for time:
**All athltes rotate after all team members are finished that round
250M Row or .3 on AD
20 Push Press @ 95 / 65
12 Box Jumps @ 30 / 24
8 T2B

Level 3 – Competition

In 10:00, build up to a heavy Muscle Snatch
In 10:00, build up to a heavy Power Snatch

10:00 EMOM
2 TnG Snatches @ 90% of A2.
**1 – 2 second pause in receiving position

12:00 AMRAP
6 Strict HSPU
12 Power Russian KBS @ HVY
**that means extend like you mean it.

500M Row TT

AM Session

Run: 6 x 800
Rest :90

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

pro 1

IMPORTANT SCHEDULE CHANGES

September 26, 2014

ATTENTION MEMBERS 

Beginning right now the following changes will be taking place..

For just THIS weekend: Saturday 9/27 all sessions are cancelled. It will be open gym from 9:30-12:30. Sunday 9/28 10:30am mobility will be held as usual followed by 90 minutes of open gym (until 1pm) 

Beginning Monday and STAYING: The Gym will open at 5:30am

6:00am-Level 2 

7:00am-Level 1 

8:00-9:30-Open Gym 

9:30am-Level 2

10:30-12:00pm-Open Gym

12:00pm-Level 2 

5:30pm-Level 2 

6:30pm-Level 3

7:30pm-Level 1 

**Note to level 2 athletes, when scheduling only allows for time to come to level 1, please do so. Workouts will be scaled up as coaches see needed. 

CrossFit Love 092614

September 25, 2014

Level 1 – Fitness

15:00 Clean & Jerk BND Warmup
Plus below skill transfer with empty barbell
10 – 8 – 6 – 4 – 2, Hang Hi-Pull, Front Squat, Push Press

In 15:00, build up a to heavy single Press 

Complete 30 reps during this cycle
:60 of S2O 95 / 65
:60 rest

30 Burpees for time, goal is 1:30 

Level 2 – Performance

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

In 15:00, build up a to heavy single of the Clean & Jerk 

Complete 30 reps of G20 during this cycle
:60 of G2O @ 135 / 95
:60 rest

33 Burpees for time, goal is 1:20 and under

Level 3 – Competition

Back Squat
4 x 4 @ 70%
*add speed if its “so easy”

20:00 EMOM
Odd: 1 Push Press + 1 Split Jerk
increasing loads start at 60% of PP
Even: 5m / 3f Strict HSPU

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!)
**this is not to be preformed UNLESS you missed one or more reps last week
**1RM BB TGU if no repeat

GHR 3 x 6 – 8
*you may lightly load if form is perfect with no midline break

AM Session

AD 60:00 @ conversation pace

Safe travels and good luck to the team heading to Beast of the East!

CrossFit Love 092514

September 24, 2014

Level 1 – Fitness

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

ME Wide Grip

Lateral Raises 3 x 8 – 12
then
Strict High Pulls w KB 3 x 8 – 12

Strict Ring Dips 3 x 8 – 12
then
Close Grip Push-ups 3 x 15m / 10f

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

ME Wide Grip w 1 board 

Lateral Raises 3 x 8 – 12
then
Strict High Pulls w KB 3 x 8 – 12

Strict Ring Dips 3 x 8 – 12
then
Close Grip Push-ups 3 x 15m / 10f

Level 3 – Competition

10 Rounds:
Swim 25M @ easy
Swim 75M @ hard

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 092414

September 23, 2014

Level 1 – Fitness

15:00 BND Dynamic Warmup ankle, hip, hamstring & forearm mobility
include 3 x :30 DU

Back Squat
4 x 6 – 8 reps, increasing loads, start at 65 – 70%

12:00 AMRAP
10 Alt Lunges
10 Burpees
20 DUs

Low Plank 4 x :45 on, :15 off

Level 2 – Performance

15:00 BND Dynamic Warmup ankle, hip, hamstring & forearm mobility
include 3 x :30 DU

Back Squat
4 x 6 – 8 reps, increasing loads, start at 65 – 70%

12:00 AMRAP
20 Alt Lunges
10 Burpees
30 DUs

Low Plank 4 x :45 on, :15 off

Level 3 – Competition

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

BOE: Stay under 75% – work on speed and stability in hole

In 15:00 build up to a heavy single of the Deadlift.
**this does not need to be max unless your feeling it, just get some weight in your hands!

BOE – DEADLIFT TESTING
Rest 10:00

Max Strict HSPU x 3
Rest 2:00 mins between sets
*if your set(s) are less than 8 please do 8 then take a 2:00 break

BOE: Handstand Walk 3 x 30f – no HSPU

for time:
15 MU
20 Power Snatches @ 135 / 95
25 Burpees
#MOVE
BOE: Perform this NFT and with a low heart rate

AM Session

Row 5K for time: 

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