Category Archives: WODs

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

CrossFit Love 072414

July 23, 2014

Level 1 – Fitness

15:00 of coaches mobility, flexibility, and dynamic warmup
include
2 x :30 R & L Side Planks
6 Bridge Walk Downs
3 x :20 HandStand Holds

Deadlift
4 x 6 @ 20X1

3 Rounds
10 Thrusters @ 65
10 Pullups
10 R & L Lateral Hops

400 M Run TT 

Level 2 – Performance

3 Rounds; NFT
1 – 7 MU
(*scale up with weight vest, scale down to hip to ring progressions)
30 DUs
6 T2B
Include shoulder prep

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

Shoulder Press
3 x 8 – 12

7:00 AMRAP
30 DUs
20 Box Jumps @ 24 / 20
10 T2B

Level 3 – Competition

5 Rounds: for time
Swim 100 Meters
Rest 90 seconds

2 Rounds: for time
Swim 200 Meters
Rest 2 minutes

Mobility and Maintenance
20 to 30 mins of mobility and flexibility, please concentrate on weaknesses

BE READY TO ROCK THESE NEXT DAYS – THEY ARE MOST IMPORTANT!!

Inflammation Maintence
examples: compression at home, contrast showers, ice baths, marc pro

CrossFit Love 072314

July 22, 2014

Level 1 – Fitness

15:00 of coaches mobility, flexibility, and dynamic warmup

4 x :60 DU Practice
:30 Rest btwn each

7:00 AMRAP
10 HR Pushups
20 Box Jumps @ 24 / 20

3 Rounds
6 V-Situps
12 Straight Leg Raises *off edge of bench
:30 Hollow Hold

Level 2 – Performance

15:00 Coaches Dynamic Warmup
include shoulder prep along with 4 x :60 DU skill sets

Bench Press
3 x 4 – 6 reps @ 20X1

One-Arm KB / DB Row
3 x 20 R & L

3 Rounds. 3:00 AMRAPs against the clock
400 M Run
Max Reps Wall Balls
3:00 Rest

Level 3 – Competition

3 Rounds, NFT
7 – 13 Strict Chest 2 Bar (level up with x 8 @3121)
7 – 13 Ring Flys
25 / 35 Close Grip Pushups
:60 Standing Toe Raise
*ankles together on the standing toe raise

Hang Power Snatch
2 x 3 @ 65%
1 x 3 @ 70%
1 x 3 @ 75%
2 x 3 @ 80%

Jerk *behind the neck
1 x 1 @ 70%
1 x 1 @ 75%
1 x 1 @ 80%
1 x 1 @ 85%
1 x 1 @ 87%

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

Session 2

Ladies:
Bench 3 x 2 @ 85%
Strict Pullups 4 x 8 – 12 superset w Power Shrugs 4 x 10 @ 165
Ring Stability – Top Hold – Accumulate 5:00 total
3 x 15 @ BND Rows
3 x 15 @ Tri Extensions

Men: Rest

CrossFit Love 072214

July 21, 2014

Level 1 – Fitness

30:00 of coaches dynamic warmup
include BND upper body and shoulder prep

3 Rounds
6 Bench Press @ 20X1
then
8 – 12 R & L DB / KB Single-Arm Rows

3 Rounds
20 Alt DB Snatches
5 R & L Single Arm Strict DB Press
200 Meter Run

Tabata Situps & Supermans

Level 2 – Performance

15:00 Coaches Group Mobility
**include ankles to eyes BND mobility with clean focus

In 15:00 work up to a heavy single of a Squat Clean

2 Rounds
10 G2O @ 155 / 105
Rest :90

5:00 AMRAP
5 Squat Cleans @ 135 / 95
10 Burpees Over the Barbell

Level 3 – Competition

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

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

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

2 Mile Run – 80-85% TT 

CrossFit Love 071914

July 18, 2014

Level 1 – Fitness

20:00 of coaches dynamic warmup
review box jump overs and total body BND moblitly

With a continuous running clock, perform the following:
0:00 – 1200 Meter Run
5:00 – 50 Burpees
10:00 – 30 Strict Pull-Ups
15:00 – 50 Wall Ball Shots
20:00 – 30 Box Jump Overs
25:00 – 800 Meter Run

Level 2 – Performance

15:00 Coaches Dynamic Warmup
with squat prep

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

With a continuous running clock, perform the following:
0:00 – 1200 Meter Run
5:00 – 50 Burpees
10:00 – 30 Deadlift @ 225 / 155
15:00 – 50 Wall Ball Shots
20:00 – 30 Box Jump Overs
25:00 – 800 Meter Run

Level 3 – Competition

2 Rounds, NFT
Handwalk the length of the gym
10 – 21 UB C2B Butterfly

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

Clean & Jerk
2 x 3 @ 65%
1 x 3 @ 70%
1 x 3 @ 75%
1 x 3 @ 80%
1 x 3 @ 83%

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

3 Rounds
20 GHD Back Extensions
20 GHD Situps
10 Alt TGU @ HVY

CrossFit Love 071814

July 17, 2014

Level 1 – Fitness

30:00 of coaches dynamic warmup
include posterior chain prep 
15 R then L DB / KB Side Bends
20 MB Russian Twists
10 MB Throws for distance

Deadlift
3 x 6 – 8 @ 3011

5 Rounds
100 Single Jump Ropes
20 HR Pushups
30 KBS
400 Meter Run

Level 2 – Performance

10:00 Coaches Group Dynamic Warmup
**include upper body mobility

3 x 20 GHD Situps **before the session begins

ME Wide Grip w 1 board 

4 x 4 – 12 Pullups **if easy scale up to C2B
then
4 x 20 BND Row

100 Pushups for time
**If completed 100 in under 5:00 last week, please do 125 this week

Level 3 – Competition

3 Rounds, NFT
2 legless rope climb **start seated and pause at top (knot) for 3 secs
6 – 10 Strict Deficiet HSPU @ 3x45s / 1×45
20 Alt Pisols (level up with a pause at the bottom otherwise for speed)

Power Snatch
2 x 3 @ 70%
1 x 3 @ 75%
1 x 3 @ 80%
1 x 3 @ 83%

Jerk behind the neck
2 x 1 @ 65%
3 x 1 @ 70%
2 x 3 @ 75%
3 x 1 @ 80%
3 x 1 @ 83% **go off power clean

Front Squat
1 x 5 @ 65%
1 x 5 @ 70%
1 x 4 @ 75%
2 x 3 @ 80%
2 x 2 @ 85%

CrossFit Love 071714

July 16, 2014

Level 1 – Fitness

15:00 of coaches mobility, flexibility, and dynamic warmup
include
2 Wildfire
6 Bridge Walk Downs
10 HandStand Kick-ups to Wall

Strict Pullups
4 x 6 – 8 @ 3111
**use assistance as necessary in order to maintain tempo and rep scheme

Goblet Squat
3 x 5 reps @ 3311

8:00 EMOM
Min 1: 5 Burpees, 10 Wall Balls
Min 2: :30 Wall Squat Hold

Level 2 – Performance

3 Rounds; NFT
1 – 7 MU
(*scale up with weight vest, scale down to hip to ring progressions)
30 DUs
6 T2B
Include shoulder prep
**15:00 CAP

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

5:00 AMRAP
10 Pullups
10 Wall Balls

Rest 5:00

7:00 AMRAP
20 DUs
10 T2B
1 MU
**If no MU then 5 ring dips or 10 box dips

Level 3 – Competition

One set of: Swim 200 Meters Rest 2:00
Two sets of: Swim 100 Meters Rest :60
Three sets of: Swim 50 Meters Rest :30
Two sets of: Swim 100 Meters Rest :60
One set of: Swim 200 Meters

Aerobic Restoration Day
25-40 minutes of one of the following performed at 60-70% effort – easy, restorative pace:
<<I prefer if you swim but otherswise run 2.5 mile, nft @ 85%

Mobility and Maintenance
20 to 30 mins of mobility and flexibility, please concentrate on weaknesses

CrossFit Love 071614

July 15, 2014

Level 1 – Fitness

15:00 of coaches mobility, flexibility, and dynamic warmup
include 3 x :30 Superman, rest is :15

Shoulder Press
3 x 8 – 12 @ 20X1

5 Rounds
10 Push-Press
15 Lateral Jump Overs

3 Rounds
:10 Hollow Hold
20 R & L Flutter Kicks (40 total)

Level 2 – Performance

15:00 Coaches Dynamic Warmup
include shoulder prep along with 4 x :60 DU skill sets

12:00 EOMOM
Shoulder Press 6 x 2 – 3 @ 20X1
**sets from 80% to 90%

5 Rounds
10 Push Press @ 115 / 75
30 DUs

4 x 10 Hollow Rocks

Level 3 – Competition

3 Rounds, NFT
6 – 12 Strict Chest 2 Bar (level up with x 8 @3121)
6 – 12 Ring Flys
20 Close Grip Pushups @31×1
:40 Standing Toe Raise

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

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

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

CrossFit Love 071514

July 14, 2014

Level 1 – Fitness

30:00 of coaches dynamic warmup
include BND upper body prep

Bench Press
3 x 8 – 12

Ring Rows
3 x 10 @ 2111

12:00 EMOM
10 KBS
5 Burpees

Level 2 – Performance

15:00 Coaches Group Mobility
**include ankles to eyes banded mobility with snatch focus
plus t2b progressions and skill work

In 15:00 work up to a heavy single of a Hang Power Snatch

3 Rounds
10 G2O @ 135 / 95
Rest :60

12:00 EMOM
Min 1: 15 KBS
Min 2: 10 T2B

Level 3 – Competition

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

Hang Clean & Jerk
1 x 3 @ 60%
2 x 3 @ 65%
1 x 3 @ 70%
1 x 3 @ 75%
1 x 3 @ 80%
**if your back is tender please drop after each jerk

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

Run
100M x 15 @ 85%
walk back and a few deep breathes and get right back at it 

CrossFit Love 071414

July 13, 2014

Level 1 – Fitness

15:00 of coaches dynamic warmup
include BND ankle, hamstring, hip and low back mobility

Back Squat
5 x 5 @ 75 – 80%

5 Rounds
10 Single-Arm DB Snatch + 2 Alt Lunge Steps w/DB Overhead
8 Strict Pull-Ups
400 M Run

Side Plank 4 x :30 r and l, :30 rest after both sides 

Level 2 – Performance

10:00 Coaches Group Lower Body Mobility with emphasis on soleus
include long jump gym lengths x 2

Revers Hyper 2 x 12 **before the session begins

Back Squat
1 x 5 @ 60%
1 x 5 @ 65%
1 x 5 @ 70%
1 x 4 @ 75%
1 x 4 @ 80%
2 x 3 @ 83%

3 x 10 Overhead Walking Lunge w Plate (each leg = 10) 

8:00 AMRAP
20 Wall Balls
20 Box Jumps
20 Burpees
20 HR Pushups

Level 3 – Competition

3 Round, NFT
30 / 50 / 70 UB DU
2 – 8 Bar MU
10 – 25 UB Strict Ring Dips (level up with x 12 @31×2 if first set of 25 was easy)

Hang Snatch
2 x 3 @ 60%
1 x 3 @ 65%
1 x 3 @ 70%
3 x 3 @ 75%

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

(drop all from top and reset)

Back Squat
1 x 5 @ 60%
1 x 5 @ 65%
1 x 5 @ 70%
1 x 4 @ 75%
1 x 4 @ 80%
2 x 3 @ 83%

2 Rounds
:60 right side plank
:60 burpees (transfer right into this, no breaking)
rest :30
:60 left side plank
:60 burpees (transfer right into this, no breaking)
rest :30

 

CrossFit Love 071214

July 11, 2014

Level 1 – Fitness

25:00 of coaches mobility, flexibility, and dynamic warmup
learn turkish-get up then
4 Rounds of:
2 R & L TGU’s
:60 of DU skill work

2:00 Goblet Squat
Rest 60 seconds
2:00 DB Push Press
Rest 60 seconds
2:00 Box Jump Overs
Rest 60 seconds

Prowler 1 x 100M @ mod hvy

Level 2 – Performance

15:00 Coaches Dynamic Warmup
include squat, forearm prep and then ring dip progressions

Back Squat
1 x 4 @ 60%
1 x 4 @ 65%
1 x 3 @ 70%
1 x 3 @ 75%
1 x 3 @ 80%
1 x 2 @ 85%
1 x 1 @ 90%
1 x 1 @ 95%

Teams of 3
Sprint 200 M
200 Farmers Walk
3 rounds for time (Each team member will start at a different station and may not rotate to the next station until all team members have completed their reps/run)
15 Deadlift @ 185 / 135
15 Ring Dips
20 Box Jumps @ 24 / 20
then
200 Farmers Walk
200 M Sprint

Level 3 – Competition

2 Rounds
Handwalk the length of the gym
40 DUs

Snatch
1 x 3 @ 60%
2 x 3 @ 65%
1 x 3 @ 70%
1 x 3 @ 75%
1 x 3 @ 80%
1 x 2 @ 85%
1 x 2 @ 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 4 @ 60%
1 x 4 @ 65%
1 x 3 @ 70%
1 x 3 @ 75%
1 x 3 @ 80%
1 x 2 @ 85%
1 x 1 @ 90%
1 x 1 @ 95%

3 Rounds
20 GHD Situps
10 GHRs
1:30 Low Plank