Category Archives: WODs

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

5.27 CrossFit Love | Off-season Developmental

May 27, 2016
Snatch
2 x 3 @ 60%
1 x 3 @ 65%
1 x 2 @ 70%
1 x 2 @ 75%
1 x 2 @ 80%
1 x 1 @ 85%
1 x 1 @ 90%

Clean & Jerk
2 x 3 @ 60%
1 x 3 @ 65%
1 x 3 @ 70%
1 x 3 @ 75%
1 x 3 @ 80%
1 x 2 @ 85%
1 x 2 @ 80%
1 x 2 @ 90%

Back Squat
1 x 5 @ 60%
1 x 5 @ 65%
1 x 5 @ 70%
1 x 4 @ 75%
1 x 4 @ 80%
1 x 5 @ 85%
1 x 2 @ 90%

5 Rounds
50 Cal Bike
50 Cal Row
then
8:00 EMOM
Odd Min: 8 / 12 C2B + 20 DUs **please butterfly
Even Min: 3 – 7 Strict HSPU

5.27 CrossFit Love

May 27, 2016
Push Press 2RM

1 minute of hang squat cleans, 45-lb. dumbbells
1 minute of burpees
1 minute of toes-to-bars
2 minutes of hang squat cleans, 45-lb. dumbbells
2 minutes of burpees
2 minute of toes-to-bars
1 minute of hang squat cleans, 45-lb. dumbbells
1 minute of burpees
1 minute of toes-to-bars

5.25 CrossFit Love | Off-Season Developmental

May 24, 2016

Session #1

Snatch
1 x 3 @ 65%
1 x 2 @ 70%
1 x 2 @ 75%
1 x 2 @ 80%
1 x 2 @ 85%
1 x 2 @ 90%

Deadlift
1 x 4 @ 65%
1 x 4 @ 75%
1 x 4 @ 80%
**12 HVY Band Face Pulls after every set
NO TOUCH AND GO

4 Rounds, for time:
400M Run
40 Ft Handstand Walk

Session #2

60:00 Early AM Run, for distance:
followed by
5 x 1:00 Low Planks
Rest 1:1

5.24 CrossFit Love | Off-season

May 23, 2016

*IF YOU COMPETED AT REGIONALS THIS WEEKEND  ENJOY THE REST OF THE WEEK OFF.  ENJOY A WEEK OF HEALING. THIS IS NOT AN OPTION.

THURSDAY ROM AND OLY WITH VICTOR IS ACCEPTABLE OTHERWISE.

FEEL FREE TO TEXT JOE ABOUT YOUR UPCOMING TRAINING.

Power Clean + Push Jerk (touch n go when possible)
1 x 3 @ 65%
3 x 1 @ 70%
3 x 2 @ 75%
3 x 2 @ 80%

Power Clean + Push Jerk (touch n go when possible)
1 x 3 @ 65%
3 x 1 @ 70%
3 x 2 @ 75%
3 x 2 @ 80%

20:00 EOMOM
Min 1: 4 / 2 Bar MU

Supersets of:
5 Rounds
8 – 12 Heavy BB Skull Chrushers
8 – 12 Weighted Strict Dips
then . . .
5 Rounds
10 KB R then L Side Bends @ Heavy
20 MB Russian Twists @ 20 / 14

5.24 CrossFit Love

May 23, 2016

AND WERE BACK  . . . . . .

Complete as many rounds as possible in 20 minutes of:
5 chest-to-bar pull-ups *scaled is 8 Heavy DB Seated Shoulder Press
10 ring dips *Scaled is 10 double box dips
15 Overhead squats @ 95 / 65  *Scaled is load

Pull-up Progressions / Skill Work will be heavily worked on today!

5.20 CrossFit Love – Offseason

May 18, 2016

FRIDAY’S WORKLOAD – –

Max this complex:
Clean Pull +
Clean +
Clean

Power Snatch
1 x 3 @ 65%
1 x 3 @ 70%
2 x 3 @ 73%

Front Squat
1 x 5 @ 65%
1 x 5 @ 70%
1 x 5 @ 75%
1 x 4 @ 80%

5 Rounds, not for time:
12 BB Step-ups @ heavy
12 R then L BB Bulgarian Split Squats @ heavy
**loads 5lbs or more from last week

30:00 Light Bike @ 55 / 45 rpm