Category Archives: WODs

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

2.5 | CrossFit Programming

February 4, 2016

Competition Programming | Open Prep 

Snatch
1 x 3 @ 65% 

1 x 3 @ 70% 
2 x 3 @ 75%
1 x 3 @ 80%
1 x 3 @ 85%

10:00 EMOM 
Min 1: Hang Clean + Clean @ start at 205 / 115, add weight after every set when possible
Min 2: 14 Box Jumps @ 24 / 20 

6:00 Max Burpees *to a target w light weight vest @ 15 / 10 


100 Light Band Tri-cep Ext.

CrossFit 

10:00 AMRAP 
30 DU 

15 Power Snatches @ 75 / 55 

2.4 | CrossFit Programming

February 3, 2016

Competition | Open Prep Programming

Row
5 x 3000M 

Rest 3:00 Active Row or Walk 

Inflammation Control 

CrossFit 

In 12:00 establish a 3RM Push Press
*no more than 21 total reps 


Tabata:
Pull-ups 
Squats
HSPU 
Burpees

2.3 | CrossFit Programming

February 2, 2016

Competition | Open Prep Programming

Deadlifts
3 x 3 @ 80%

superset with:
Ring Rows @ 3211
3 x 10

S2O Cycling – 6:00 EMOM
Min 1: x 8 @ 135 / 85
Min 2: x 8 @ 165 / 115
Min 3: x 6 @ 185 / 135
Min 4: x 6 @ 205 / 155
Min 5: x 4 @ 225 / 165
Min 6: x 4 @ 255 / 175


40:00 EMOM

Min 1: 12 T2B 
MIn 2: 14 Russian Swings @ hvy
Min 3: 40 DU 


Row:
3000M TT *perform 5 burpees every minute on the minute

CrossFit 

Back Squat
1 x 5 @ 55%, 60%, 65% 

1 x 3 @ 70%, 75%, 80%
3 x 3 @ 83%

1:00 Max Cals Air Dyne
then 
12 – 9 – 6
Back Squat @ 225 / 135 *from rack
Box  Jumps @ 30 / 24

2.1 | CrossFit Programming

January 31, 2016

Competition | Open Prep Programming

10:00 EMOM
Min 1: Hang Clean + Clean  

Min 2: 12 T2B
1 x 3 @ 70%. 75%, 80%
2 x 2 @ 83%


Back Squat
1 x 5 @ 55%, 60%
2 x 5 @ 65%
2 x 3 @ 70%
1 x 3 @ 75%
1 x 3 @ 80%
2 x 2 @ 83%


10 – 8 – 6 – 4 – 2 

Thruster @ 95 / 65 
MU
HSPU – Kipping 


Row:
2 x 2000M (Rest 1:1) 

CrossFit 

10:00 EMOM
Min 1: Hang Clean + Clean 

Min 2: 12 T2B

In TEAMs of 2, 15:00 AMRAP *alternate after full rounds
5 Burpees
15 KBS 
1 Rope Climb

1.29 | CrossFit Programming

January 28, 2016

Competition | Open Prep Programming

Snatch
1 x 3 @ 60%  

2 x 3 @ 65%
1 x 3 @ 70%. 75%, 80%
1 x 2 @ 85%
1 x 1 @ 87%
1 x 3 @ 70%
2 x 1 @ 90%

10:00 EMOM
Min 1: Hang Snatch + Snatch @ 165 / 115 

Min 2: 12 Kipping HSPU
*open standard HSPU

5:00 Max Burpees *open standards

Front Squat
2 x 5 @ 50% 

1 x 5 @ 55%, 60% 
1 x 4 @ 65%, 70%
1 x 3 @ 75%, 80%

1 x 1 @ 85%, 90%

100 BND Tricep Extensions

CrossFit 

10:00 EMOM
Min 1: Hang Power Snatch @ moderate to heavy 

Min 2: 12 Kipping HSPU ** sub is 12 HR Push-ups then Max Sit-ups

5:00 Max Burpees *to target, open standards

1.28 | CrossFit Love Programming

January 27, 2016

Competition | Open Prep Programming

Active Recovery 

Row
5 x 2000M , rate changes 24 – 26, every 1000M


ROM

Inflammation Control


CrossFit 

In 20:00 work up to a heavy Squat Clean

Front Squat
1 x 5 @ 50, 55, 60%
1 x 4 @ 65, 70%
1 x 3 @ 75. 80%
1 x 1 @ 90%

1.27.16 @ CrossFit Love Programming

January 26, 2016

Competition | Open Prep Programming

Deadlifts
5 x 5 @ 75%


Squat Clean Cycling
1 x 3 @ 60%
2 x 3 @ 65%
1 x 3 @ 70%
2 x 3 @ 75%

“Fight Gone Bad”
Wall-ball @ 20 / 14 *everyone to 10 foot target
Sumo deadlift high-pull @ 75 / 55
Box Jumps @ 20
Push Press @ 75 / 55
Row (Calories)

Row
10 x 2:00 on / 1:00 off

CrossFit 

“Fight Gone Bad” – 3 rounds, for points, each rep is 1 point
Wall-ball @ 20 / 14 *everyone to 10 foot target
Sumo deadlift high-pull @ 75 / 55
Box Jumps @ 20
Push Press @ 75 / 55
Row (Calories)


1.26.16 @ CrossFit Love

January 25, 2016

6am – WE WILL HAVE THE COFFEE READY!

Competition | Open Prep Programming

3 rounds
1 Press + 5 Push Press
@ 90% of your 1RM Press
*work up with 60, 65, 70, 75, 80, & 85% 


8:00 EOMOM *each round for time
3 Squat Cleans
9 Cals AA / AD
12 Wall Balls *every athlete to 10 foot target 

20:00 AMRAP
5 Strict Pull-ups
10 DB Hang Snatch @ 55 / 35 *5R then 5L
15 Sit-ups
20 DU

12:00 AA @ 60rpm / 50rpm
*hold this pace throughout

CrossFit 

Bench Press
3RM

20:00 AMRAP
5 Strict Chin-ups
10 DB Hang Snatch @ 55 / 35 *5R then 5L
15 Sit-ups
20 DU 

1.25.16 CrossFit Love – Winter Updates

January 25, 2016

*Hope everyone is staying safe & warm!!

The only schedule change is that their is NO 3:30 pm Competition Session. Please report to the 6:30pm scheduled session.

Competition | Open Prep Programming

Power Snatch
2 x 4 @ 60%
3 x 3 @ 65%
1 x 3 @ 70%
2 x 3 @ 75%


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

2 rounds, for time:
20 MU
7 Rope Climbs 


Row
5 x 3:00 / 1:00
*3:00 pace = +:15 on your 500M TT pace
**wear elevation mask during rest periods, work on deep breathing patterns

CrossFit 

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


In TEAMS of 2; each athlete completes 3 rounds of each, alternating exercises on every round, for time:
20 Pull-ups
20 Wall Balls 

1.23.14 CrossFit Love Programming

January 22, 2016

We open at 930am for CrossFit. 1030 Competition to follow. We love our fitness.

Competition | Winter Testing 

14:00 AMRAP 
7 MU 
50 Wall Balls
100 DU 

30:00 EMOM 
Min 1: 3 T-n-G Squat Cleans @ 255 / 165 
Min 2: 12 Burpees 2 Ring Target
Min 3: 12 C2B Pull-ups 

CrossFit 
Tabata Push-ups
Tabata Sit-ups
Tabata Hollow Holds
Tabata Wall Squat Holds
7:00 AMRAP TEAM Snow Ball Fight 

In Teams of 2,
Most Snow Ball Hits Per Team Win
*divide a court like a dodge ball court
* 15 Snow Burpees if you get hit
Tabata Push-ups
Tabata Sit-ups
Tabata Hollow Holds
Tabata Wall Squat Holds