Category Archives: WODs

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

7.30.15 CrossFit Programming

July 29, 2015

Competition

Active Recovery!!!!!

Performance & Fitness
Push Press
5 x 3 @ Heavy

Max Rep Strict Pull Ups x 3

800 Meter Partnered Farmer’s Carry…

**Every time you put the KB down on lap 1 do 5 Push-Ups per drop at the half point then again at the end.

 

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7.29.15 CrossFit Programming

July 28, 2015

Competition

Squat Cleans 10 x 3 @ 80%++

Bench Press 5 x 5 @ sets across

For time:
30 DB Burpee Step-Overs
24 Cal Row
16 Cal AD
Axle Bar Farmers Carry – 100ft @ 75 / 55


Performance & Fitness
5 Rounds:
10 Back Squat @ 30X0
:30 Rest
10 R then L Single Arm Dumbbell Rows @ 2111
:30 Rest
10 Heavy KB Swings
:30 Rest
10 Dumbbell Shoulder Press @ 20X1
2:00 Rest

Run: 1 Mile TT

 

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7.28.15 CrossFit Programming

July 27, 2015

Competition

Max this complex in 14:00 EOMOM format:
Power Snatch + Hang Squat Snatch + Squat Snatch

MU UB Skill Work
x 6 @ 60% of your UB PR
Rest :60 btwn each

10 – 8 – 6 – 4 – 2
Deadlifts @ 275 / 205
Strict C2B Pull-ups

Run:
1000M, 600M, 200M (:40 rest btwn each effort)
3:00 Rest
800M, 400M, 200M
3:00 Rest
400M, 200M, 100M
3:00 Rest
200M, 100M, 50M
3:00 Rest

Performance
18:00 EOMOM
3 Position Clean

12:00 AMRAP
1 Power Clean @ 155 / 105
5 Hand Release Push-ups
2 Power Cleans
5 Hand Release Push-ups
3 Power Cleans
5 Hand Release Push-ups
4 Power Cleans
5 Hand Release Push-ups
5 Power Cleans
5 Hand Release Push-ups

*back down the ladder to 1 Power Clean

Fitness

3 Rounds:
10 Romanian Deadlifts @ 30×1
:60 Rest
10 Floor Press @ 31×1
:60 Rest
:60 Max DU / DU Practice

12:00 AMRAP
12 KBS
6 Toes to Hands
100 m Run

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7.27.15 CrossFit Programming

July 27, 2015

Competition
ME Front Squat

Snatch
3 X 3 @ 60%
2 × 2 @ 65%
1 × 1 @ 70%
2 × 2 @ 75%
3 × 3 @ 80%

Back Squat
3 x 3 @ 87%, sets across

For time:
25-20-15-10-5: AB Cals
50-40-30-20-10: DU

Performance
Max Effort Front Squat

“Annie”
50-40-30-20 and 10 rep rounds of:
Double Unders
Sit Ups

Fitness
Front Squat
5 x 5, sets across

“Annie”
50-40-30-20 and 10 rep rounds of:
Double Unders
Sit Ups

 

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7.25.15 CrossFit Programming

July 24, 2015

Competition
1 Round @ Empty BB, then 1 Round @ 95 / 65
10 Good Mornings
10 Sots Press
10 Overhead Squats w @32×1
10 Snatch Grip SLD
then,
Snatch Deadlift
2 @ 100%
then
Snatch Pull
2 x 3 @ 75%

Snatch
1 X 3 @ 80%
1 × 2 @ 85%
2 × 1 @ 90%
1 × 1 @ 85%
2 × 1 @ 95%
Rest 12:00

“Snatch Chief”
5 Rounds, 3:00 AMRAPs, :60 rest between rounds.
3 Power Snatch @ 135 / 85
6 Push Ups
9 Air Squats
Rest 5:00

For time:
25 Shoulder to Overhead @ 135 / 95
50 Back Squats @ 135 / 95
100 Heavy Russian KBS
200 DU

 

Performance & Fitness

In teams of three, alternating partners after every completed round, complete as many rounds and reps as possible in 30 minutes of:
20 KBS
15 Push Ups
10 Strict Pull Ups

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7.24.15 CrossFit Programming

July 23, 2015

Competition
10:00 EOMOM Front Squat
Set 1: x 3 @ 70%
Set 2: x 2 @ 80%
Set 3: x 2 reps @ 85-90%
Set 4: x 2 reps @ 85-90%
Set 5: x 1 rep @ 95+%

3:00 AMRAP
60M HandStand Walk + Max DUs
Rest 2:00

In 15:00, find a 1RM Power Clean and Jerk:

Use 50% of today’s Power Clean 1RM, for time:
50 Power Clean & Jerk
Run 800
50 Power Clean & Jerk

3 Rounds
1:00 AD Cals
:60 Active AD Rest

Performance

4 Rounds:
3 Front Squats, sets across
:45 Rest
1 Box Jump @ high as poss
:45 Rest

For time:
run 1000 m
immediately followed by:
3 rounds of:
15 Thrusters @ 95 / 65
30 Double-Unders

Fitness
4 Rounds:
8 Front Squat @ 30X1
:45 Rest
10 R then L Single-Arm Trap 3 Raise @ 2110
:45 Rest
:45 Double-Under Practice
:45 Rest

For time:
row 1000 meters
immediately followed by:
3 Rounds:
15 DB or Barbell Thrusters
15 Box Jumps

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7.23.15 CrossFit Programming

July 22, 2015

Competition

Active Recovery!

Trigger Point Therapy is always your best friend :)

Performance
10:00 AMRAP
2 T-n-G Power Cleans @ heavy, increasing loads

2:00 AMRAP, 3 Rounds, :60 Rest
5 Burpees
4 G2O @ 155 / 105

Fitness
3 Rounds:
8 Good Mornings @ 3011
:60 Rest
10 Ring Rows @ 2111
:60 Rest
:30 R then L Side Planks
:60 Rest

2:00 AMRAP, 3 Rounds, :60 Rest
5 Burpees
10 Kettlebell Swings

Kettlebell-Kitchen-176x176

 

 

 

7.22.15 CrossFit Programming

July 21, 2015

Competition

“The Other Total”
A. 1 RM Clean
B. 1 RM Bench
C. 1 RM OH Squat
15:00 minutes for each, running clock for 45:00

3 Rounds for time:
Run 800 meters
100 Double Unders
10 Thrusters @ 175 / 115
3:00 Rest

Performance & Fitness
Every 2:00, for 18:00
Station 1: 20 Alternating Pistols
Station 2 – :45 Freestanding Handstand Hold
Station 3 – 6 L-Pull-Ups @ 21X1

3:00 AMRAP x 4; :90 Rest between AMRAPS
“Cindy”
5 Pull Ups
10 Push Ups
15 Air Squats
-or-
“Mary”
5 Handstand Pushups
10 Pistols
15 Pull Ups
Perform as many rounds as possible in 3 minutes, then rest 90 seconds between rounds and pick up where you left off to start the next round.
**Score total number of rounds completed!!!!**

 

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