Category Archives: WODs

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

7.27 CrossFit Love

July 26, 2016

Pre-Session Weightlifting

Jerk Behind the Neck
2 x 3 @ 65%
1 x 3 @ 70%
2 x 3 @ 75%

Back Squat
1 x 5 @ 60%. 65%
1 x 4 @ 70%
1 x 3 @ 75%, 80%

W.O.D

Hang Power Snatch
1 x 5 @ 60%, 65%, 70%, 75%, 80%, 85%

100 Burpees to a 10 lb Bumper Plate
Cap @ 6:00

Midline Accessory Work

3 Rounds, NFT:
16 V-Situps
:30 Hollow Hold
12 HEAVY BB Situps

7.26 CrossFit Love

July 25, 2016

Pre – Session Weightlifting 

Snatch *from the blocks *above knee
2 x 3 @ 65%
2 x 3 @ 70%
3 x 3 @ 75%

Clean & Jerk *from the blocks *above knee
2 x 3 @ 65%
2 x 3 @ 70%
3 x 3 @ 75%

Front Squat
1 x 5 @ 60%, 65%, 70%
2 x 3 @ 75%
1 x 3 @ 80%
2 x 3 @ 83%

W.O.D.

40:00 EMOM
Min 1: 8 Thrusters @ 135 / 85
Min 2: Rest
Min 3: Max Muscle-Ups *Scale to Max Double Box Dips > Bench Dips
Min 4: :30 Hollow Hold (GET TIGHT!)

Session #2

Yoga or ROM 45:00 ++ Mins

7.25 CrossFit Love

July 24, 2016

Pre-Session Weightlifting

Work up to a heavy complex:
Hang Power Snatch *above knee +
Snatch BTN Push Press +
OHS

Power Clean + Push Jerk
2 x 3 @ 70%
1 x 3 @ 75%, 80%
3 x 3 @ 83%

W.O.D.

 

Back Squat
1 x 5 @ 60%, 65%, 70%
1 x 3 @ 80%
2 x 3 @ 83%

18 – 15 – 12 – 9, for time:
Heavy KB / DB Goblet Squat
Push-up *Scale to Box Push-ups @ 30 / 24 / 20 *Scale up with @3111 tempo
Strict Pullup *Scale to L-Seated Shoulder Press Scale *Scale up with @3111 tempo
Box Jumps @ 30 / 24
Cap @ 20:00

Post Session Midline Accessory Work

4 x 6 GHD Situps @ 35lb plate
4 x :45 Prone GHD Iso Holds
4 x 8 GHR *Pause @ Parallel

 

7.22 CrossFit Love

July 21, 2016

Pre-Session Weightlifting

Snatch
2 x 3 @ 70%
1 x 3 @ 75, 80%, 83%
2 x 3 @ 85%

Clean & Jerk
2 x 3 @ 70%
1 x 3 @ 75, 80%, 83%
2 x 3 @ 85%
1 x 3 @ 87%

W.O.D.

Deadlift
1 x 5 @ 60%, 65%, 70%
1 x 4 @ 75%
1 x 3 @ 80%, 85%

For time:
50 Wall ball shots
50 MB Sit-ups
400M sprint with MB
then into a
 200M Prowler Push
(fall into a line to finish)
then as a group to finish
The Love Side-Street Suicide

7.20 CrossFit Love

July 19, 2016

Pre-Session Weightlifting

Jerk Behind the Neck
1 x 3 @ 70%, 75%, 80%, 85%, 87%

W.O.D.

Push Press
1 x 5 @ 60%, 65%, 70%, 75%, 80%, 85%
2 x 3 @ 90%

7:00 AMRAP
200M Run
14 Alt DB Snatches @ 70
7 Chinups

3 Rounds, NFT:
12 V-Situps
:30 Hollow Rock
12 HEAVY DB One-arm Situps

7.19 CrossFit Love

July 18, 2016

Pre-Session Weightlifting

Snatch *from the blocks *above knee
2 x 3 @ 70%
1 x 3 @ 75%, 80%, 83%
1 x 2 @ 85%

Clean & Jerk *from the blocks *above knee
2 x 3 @ 75%
2 x 3 @ 70%
1 x 3 @ 80%, 85%, 87%

Front Squat
1 x 5 @ 70%
2 x 5 @ 75%
1 x 4 @ 80%
2 x 3 @ 85%
1 x 3 @ 87%
1 x 2 @ 90%

W.O.D

Monti
5 rounds for time of:
50 step-ups @ 45 / 35 @ 20-in. box
15 Cleans @ 135
50 step-ups @ 45 / 35 @ 20-in. box
15 Snatches @ 135
*make clean and snatch loads the same

Session #2

Hike 45:00 or more

 

7.18 CrossFit Love

July 17, 2016

Pre-Group Weightlifting

Power Snatch
2 x 3 @ 70%
1 x 3 @ 75%, 80%
3 x 3 @ 85%

Power Clean + 3 Push Jerk
3 x 1 @ 60%, 65%, 70%, 75%, 80%

W.O.D.

Back Squat
1 x 5 @ 60%, 65%, 70%
1 x 3 @ 75%, 80%, 85%
2 x 3 @ 87%

Max rep Bench Press Test @ 135 / 85
Rest up to 2:00 . . .then . .
5 Rounds
x 12 Alt Satan Lunges
x 24 Ring Push-ups
x 36 KBS
then
2:00 Accumulate Ring Plank Hold *in extension

Post Group Accessory Work

3 x 12 GHD Situps @ 25lbs
3 x :45 Prone GHD Iso Holds
3 x 10 GHR *Pause @ Parallel

 

7.16 CrossFit Love

July 15, 2016

Pre-Group Lifting Session

Snatch
1 x 3 @ 65%, 70%, 75%, 87%
1 x 2 @ 85%
1 x 1 @ 90%, 95%, 100%

Clean & Jerk
1 x 3 @ 65%, 70%, 75%, 87%
1 x 2 @ 85%
1 x 1 @ 90%, 95%, 100%

W.O.D.

For time:
185-lb. weighted lunges, 20 steps
20 muscle-ups
200-ft. handstand walk
185-lb. hang power cleans, 20 reps
20 box jumps, 36-inch box
20 handstand push-ups to 6-inch deficit
185-lb. front squats, 20 reps

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