Category Archives: WODs

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

CrossFit Love 090214

September 1, 2014

Level 1 – Fitness

15:00 of coaches dynamic warmup
include BND total body warmup

In 12:00 build up to a HVY TGU
include a sychrinized step by step group rep

3 x Max Rep Pullups
Rest :60 after each round

12:00 AMRAP
10 DB Renegade Rows
20 Box Jumps @ 24 / 20
200 Meter Run

Level 2 – Performance

8:00 Coaches Dynamic Warmup
include ankles to eyes BND mobility with clean and jerk emphasis

In 20:00 build up to a Heavy Clean, then perform 4 reps with small breaks between each

3 Rounds for time
15 Deadlift @ 155 / 105
12 Hang Power Clean
9 Front Squat
6 Jerk

3 x 1:00 Low Plank
Rest is :30 btwn each

Tabata Air Assault

Level 3 – Competition

8:00 EMOM
3 Power Snatch @ 155 / 105

30 Hang Power Cleans @ 225 / 135 for time:

15:00 EMOM
Min 1: 45 DU
Min 2: 5 Deadlift TnG (build up starting at 275 / 185)
Min 3: Handstand Walk, gym length

**if your back is smoked from HPCs then Push Press @ 155 / 105

50 UB Wall Balls for time:

Don’t forget to grab your Progenex at CrossFit Love today!

pro 4

CrossFit Love 090114

August 30, 2014

LABOR DAY WORKOUT 

Join us Monday, September 1, for a Hero WOD! Level 1 and level 2 will both be at 9:30am and level 3 at 11am.  The 9:30am class will be open to 16 members…come ready for a partner workout!

Don’t forget to grab your Progenex at CrossFit Love today!

pro 2

CrossFit Love 083014

August 29, 2014

Level – Fitness

10:00 of coaches dynamic warmup
total body BND moblitly

In 20:00, build up to a heavy Bench Press

In 15:00, perform 5 x :30 DU skill sets
along with DU drills and tips

14:00 AMRAP
Sprint 1 Mile
100 DUs
Max Rep Wall Balls

Level 2 – Performance

15:00 Coaches Dynamic Warmup
include squat prep, soleus mobilitly & 2 x :60 DU

Revers Hyper 2 x 12 **before the session begins

Back Squat
3 x 2 @ 80 – 85%
3 x 1 @ 90% – 95%

12:00 AMRAP
Run 1 Mile
200 DU’s
Max MU or C2B

Level 3 – Competition

Back Squat
3 x 2 @ 80 – 85%
3 x 1 @ 90% – 95%

In 12:00, build up to a 3-rep TnG Snatch

4:00 AMRAP
5 HSPU
10 C2B Pullups
20 HR Pushups

rest 4:00

12:00 AMRAP
Run 1 Mile
200 DU’s
Max MU

 

CrossFit Love 082914

August 28, 2014

Level 1 – Fitness

15:00 of coaches dynamic warmup
include posterior chain prep

In 15:00 build up to a heavy Deadlift 

30 Burpee Box Jump Overs

Good Morning 3 x 10
then
Ring Rows 3 x 10

Partner posterior chain stretching
**hamstring and low back focus

Level 2 – Performance

10:00 Coaches Group Dynamic Warmup
include upper body mobility

ME Close Grip – 3 Board 

Strict Press
3 x 8 – 12
then
One Arm DB / KB Row
3 x 8 – 12

2 Rounds
20 Ring Pushups
20 BND Face Pulls

30 Back Extensions 

Level 3 – Competition

Split Jerk
10 x 1 @ 80% – 90%

25 Push Press @ 75% of 1RM
**from floor

5 Rounds
3 Deadlifts @ 315 / 225
5 burpee lateral box jump @ 24 / 20
(R+L=1)

rest as needed

30 T2B
10 Ring Dips
20 T2B
20 Ring Dips
10 T2B
30 Ring Dips

Grab your Progenex at CrossFit Love today!

pro 5

CrossFit Love 082814

August 27, 2014

Level 1 – Fitness

15:00 of coaches mobility, flexibility, and dynamic warmup
include lower body mobility

Back Squat
3 x 3 @ 80% of Monday’s Heavy Single

3 Rounds
:60 Max DU
:30 off
:30 Low Plank

4 Rounds
20 KBS
5 Wall Walks

Level 2 – Performance

15:00 Squat Prep Emphasis Warmup
include poseterior chain prep along w include forearn and wrist prep

Revers Hyper 2 x 12 **before the session begins

Back Squat
4 x 4 @ 80% @30×1

rest as needed

“Karen”

Level 3 – Competition

Swim
50M for time; Rest :30
**repeat till form or pace discipates

Mobility and Maintenance *concentrate on your lower body
20 to 30 mins of mobility and flexibility, please concentrate on weaknesses

Inflammation Maintence *concentrate on your lower body
examples: compression at home, contrast showers, ice baths, marc pro

CrossFit Love 082714

August 26, 2014

Level 1 – Fitness

20:00 of coaches mobility, flexibility, and dynamic warmup
include shoulder mobility emphasis

In 12:00 work up to a heavy Push Press

10:00 Kipping Pullup Drills 

16:00 EMOM
Odd: 10 Burpees
Even: 100M Sprint

Level 2 – Performance

15:00 Coaches Barbell Complex Warmup

In 12:00 build up to a heavy Push Press.

16:00 EMOM
Even: 5 Power Cleans
Odd: 12 Wall Balls

GHD Situps
2 x 25

Level 3 – Competition

In 20:00. build up to a heavy Hang Squat Snatch 

5:00 EMOM
Min 1: 5 Hang Squat Snatch @ 80% of A
Min 2: 4 Hang Squat Snatch @ 80% of A
Min 3: 3 Hang Squat Snatch @ 80% of A
Min 4: 2 Hang Squat Snatch @ 80% of A
Min 5: 1 Hang Squat Snatch @ 80% of A

Mid Hang Snatch High Pull, Flat Footed
http://www.catalystathletics.com/exercises/exercise.php?exerciseID=319
3 x 3, sets across

50 Thrusters @ 135 / 95
**every break, 10 C2B chin ups unbroken

 Death March 1 x Gym’s Length

https://www.youtube.com/watch?v=2o_lal2jpQc

**concentrate on movement quality not speed or load

Grab your Progenex at CrossFit Love today!

pro 4

 

CrossFit Love 082614

August 25, 2014

Level 1 – Fitness

20:00 of coaches dynamic warmup
include BND total body warmup

BB Alt Front Rack Lunges
3 x 8 R then L

4 Rounds
6 Alt TGUs
8 – 12 Ring Rows @ 3111
:30 Low Plank

18 – 12 – 9 – 6
Thrusters @ 75 / 55
Burpees to a target, extended reach high

Level 2 – Performance

8:00 Coaches Dynamic Warmup
include ankles to eyes BND mobility with front squat mobility

BB Alt Front Rack Lunges
3 x 10 R then L

4 Rounds
6 Alt TGUs
8 – 12 Ring Rows @ 3111
:30 Low Plank

18 – 15 – 12 – 9 – 6
Thrusters @ 95 / 65
Burpees to a target, extended reach high

Level 3 – Competition

In 15:00, build up to a heavy Power Clean. 

5:00 EMOM
Min 1: 5 Power Clean @ 80% of A
Min 2: 4 Power Clean @ 80% of A
Min 3: 3 Power Clean @ 80% of A
Min 4: 2 Power Clean @ 80% of A
Min 5: 1 Power Clean @ 80% of A
** preferably all TnG

35 Burpee MU for time
**done at 88′m / 82′f

Axel Bar Pendlay Row 3 x 6 @21X1

CrossFit Love 082514

August 24, 2014

Level 1 – Fitness

10:00 of coaches dynamic warmup
include BND front squat mobility and overhead prep

Back Squat
1 x 5 @ 65%
1 x 5 @ 70%
2 x 3 @ 75%
1 x 2 @ 80%
1 x 1 @ 90%
4 x 1 @ 85%

8:00 EOMOM Bench Press
2 x 3 @ 75%
2 x 2 @ 80%
2 x 2 @ 85%
2 x 1 @ 90%

4 rounds
200M Sprint
:60 Max Rep Pushups
:60 Max Rep Strict Pullups
:60 Rest

Level 2 – Performance

10:00 Coaches Group Lower Body BND Mobility
include instructional BND Hip & Shoulder Prep

Revers Hyper 2 x 12 @ 40 – 50% of today’s 85% Back Squat
**before the session begins

Back Squat
1 x 5 @ 65%
1 x 5 @ 70%
2 x 3 @ 75%
1 x 2 @ 80%
1 x 1 @ 90%
4 x 1 @ 85%

8:00 EOMOM Bench Press
2 x 3 @ 75%
2 x 2 @ 80%
2 x 2 @ 85%
2 x 1 @ 90%

4 rounds
200M Sprint
:60 Max Rep Pushups
:60 Max Rep Strict Pullups
:60 Rest

1 x :90 HIgh Plank
Rest :30
1 x :60 High Plank
Rest :30
1 x :45 High Plank

Level 3 – Competition

Back Squat
1 x 5 @ 65%
1 x 5 @ 70%
2 x 3 @ 75%
1 x 2 @ 80%
1 x 1 @ 90%
4 x 1 @ 85%

Press
5 x 3 – 5, Sets Across

TEAMS of 2, 5 rounds each, with partners alternating after full rounds
400 M Run
10 Deficit HSPU @ 45m x 3. 45f x 2
8 Power Snatch @ 155m / 105f
200 M Run
8 Front Rack BB Step-ups @ 135m / 95f
**if by yourself rest the time equivalent of your last round
**After each round, start at a different movement with the same sequence

GHR
5 x 6 **lightly weight if easy and completed with a strong strict midline

Grab your Progenex at CrossFit Love today!

pro 3

CrossFit Love 082314

August 22, 2014

Level 1 – Fitness

10:00 of coaches dynamic warmup
total body BND moblitly

Back Squat
3 x 5, sets across @ mod hvy

In teams of two, with only one partner working at a time, partners alternate rounds to complete five sets each of:
15 Wall Balls
10 Burpees

Level 2 – Performance

10:00 Coaches Dynamic Warmup
with squat prep plus soleus mobilitly

Revers Hyper 2 x 12 **before the session begins

Back Squat
3 x 5 @ 70%

In teams of two, with only one partner working at a time, partners alternate rounds to complete five sets each of:
20 Wall Balls
10 Burpees

Level 3 – Competition 

Snatch Prep
10 Snatch Deadlift
10 Drop Snatch
10 Sots Press
5 Slow Mo Hang Snatches

Snatch
1 x 3 @ 65%
2 x 3 @ 70%
1 x 3 @ 75%
1 x 2 @ 80%
1 x 1 @ 85%
1 x 1 @ 90%
1 x 1 @ 95%
1 x 2 @ 70%
1 x 1 @ 100%
1 x 1 @ 105% ++

Clean & Jerk Prep
10 Front Squat
10 Hang High Pull
10 Tall Cleans
5 Split Jerks

Clean and Jerk
1 x 3 @ 65%
2 x 3 @ 70%
1 x 3 @ 75%
1 x 2 @ 80%
1 x 1 @ 85%
1 x 1 @ 90%
1 x 1 @ 95%
1 x 2 @ 70%
1 x 1 @ 100%
1 x 1 @ 105% ++

CrossFit Love 082214

August 21, 2014

Level 1 – Fitness

15:00 of coaches dynamic warmup
include OVHS prep

Overhead Squat
4 x 6-8 reps @ 3011

4 Rounds
Single Leg Kettlebell Deadlift x 6-8 reps each leg @ 3011
Rest :60
Low Plank :60
Rest :60

7:00 AMRAP
7 Deadlift @ 185 / 105
7 Push Press @ 95 / 65 *off rack
14 Sit-ups

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 2 Board Press

Chinups
Max Effort x 1

Pushups
Max Effort 1:00

3 Rounds:
10 Strict High Pulls
20 Alt Hammer Curls
30 Tri BND Extensions
Rest :60

Level 3 – Competition

Snatch Prep
10 Snatch Deadlift
10 Drop Snatch
10 Sots Press
5 Slow Mo Hang Snatches

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

Clean & Jerk Prep
10 Front Squat
10 Hang High Pull
10 Tall Cleans
5 Split Jerks

Clean & Jerk Prep
2 x 3 @ 60%
2 x 3 @ 65%
1 x 3 @ 70%

Don’t forget to grab your Progenex at CrossFit Love today!

pro 5