Category Archives: WODs

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

12.19.14 CrossFit Competition Programming

December 18, 2014

LV III – Competition 

Front Squat 
1 x 3 @ 65%
1 x 3 @ 70%
1 x 3 @ 75%
1 x 3 @ 80%
1 x 3 @ 85%
1 x 2 @ 90%
1 x 1 @ 95%
1 x 1 @ 100%
 
16:00 AMRAP 
2 Power Cleans @ 250 / 165
2 Power Snatches @ 185 / 135
2 Thrusters @ 155 / 115
12 Alt. Pistols 
 

LV II – Performance 

Front Squat 
1 x 3 @ 65%
1 x 3 @ 70%
1 x 3 @ 75%
1 x 3 @ 80%
1 x 3 @ 85%
1 x 2 @ 90%
1 x 1 @ 95%
 
5 Rounds 
2 Power Cleans @ 225 / 135
50 Air Squats 
25 Sit-ups 

LV I – Fitness  

Front Squat 
1 x 3 @ 65%
1 x 3 @ 70%
1 x 3 @ 75%
1 x 3 @ 80%
1 x 3 @ 85%
1 x 2 @ 90%
1 x 1 @ 95%
 
5 Rounds 
2 Power Cleans @ 225 / 135
50 Air Squats 
25 Sit-ups 

12.17.14 CrossFit Competition Programming

December 17, 2014

LV III – Competition 

Active Recovery
 

LV II – Performance 

1RM Press
then
with today’s 1RM perform Max Rep Push Press x 2 
 
Bench Press 
4 x 8 – 12 
then 
Horizontal BW BB Rows 
4 x 10 – 15 
 

LV I – Fitness  

1RM Press
then
with today’s 1RM perform Max Rep Push Press x 1
 
Bench Press 
3 x 8 – 12 
then 
Horizontal BW BB Rows 
3 x 10 – 15 

12.16.14 CrossFit Competition Programming

December 16, 2014

LV III – Competition 

10:00 EMOM
1 MU +
2 Dips
:20 L-Sit
 
Back Squat 
1 x 5 @ 60%
1 x 5 @ 65%
1 x 3 @ 70%
1 x 3 @ 75%
1 x 3 @ 80%
1 x 3 @ 85%
1 x 2 @ 90%
1 x 1 @ 95%
 
5:00 AMRAP 
10 Overhead Squats @ 135 / 95
30 DUs 
 

LV II – Performance 

Overhead Squat
1 x 3 @ 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%
1 x 1 @ 100%
 
21:00 EMOM 
Min 1: 7 Overhead Squats @ 95 / 65
Min 2: 14 Box Jumps @ 24 / 20 
Min 3: 21 DU
 

LV I – Fitness  

Overhead Squat
1 x 3 @ 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%
1 x 1 @ 100%
 
20:00 EMOM 
Min 1: 10 Med Ball Cleans
Min 2: 10 Ring Rows 

12.15.14 CrossFit Competition Programming

December 15, 2014

LV III – Competition 

Power Snatch
1 x 3 @ 65%
1 x 3 @ 70%
1 x 3 @ 75%
1 x 3 @ 80%
1 x 3 @ 85%
1 x 2 @ 90%
1 x 1 @ 95%
1 x 1 @ 100%
 
Back Squat 
1 x 5 @ 60%
1 x 5 @ 65%
1 x 3 @ 70%
1 x 3 @ 75%
1 x 3 @ 80%
1 x 3 @ 85%
1 x 2 @ 90%
1 x 1 @ 95%
 
5:00 AMRAP 
10 Overhead Squats @ 135 / 95
30 DUs 
 

LV II – Performance 

8:00 EMOM
1:00 Power Cleans @ 65,75,95,115 / 55,65,85,105
1:00 Rest
 
3 Rounds (15:00 CAP) 
20 Burpees
20 Pull-ups 
20 Hang Power Snatches @ 75 / 55 
 

LV I – Fitness  

8:00 EMOM
1:00 Bench Press @ 65,75,95,115 / 55,65,85,105
1:00 Rest
 
3 Rounds (15:00 CAP) 
20 Burpees
20 Pull-ups 
 

12.15.14 CrossFit Love Programming

December 14, 2014

LV III – Competition 

Power Snatch
1 x 5 @ 70%
1 x 5 @ 75%
1 x 3 @ 80%
1 x 3 @ 85%
1 x 1 @ 90%
1 x 1 @ 95%
1 x 1 @ 100%
 
3 Rounds
20 Bar Facing Burpees
20 C2B Pull-ups
20 Hang Power Snatches @ 75 / 55 
 

LV II – Performance

ME Back Squat 
 
BB Overhead Lunges 
4 x 8 r then l 
then
KBS
4 x 15 
 
3 Rounds
:10 Chin-up L-Sit
:30 Low Plank
:20 Max Situps
 

LV I – Fitness  

ME Back Squat 
 
BB Lunges 
3 x 8 r then l 
then
KBS
3 x 15 
 
3 Rounds
:10 Chin-up L-Sit
:30 Low Plank
:20 Max Situps

12.11.14 CrossFit Competition Programming

December 10, 2014

LV III – Competition 

Active Recovery – 20:00 Swim is preferred 
 

LV II – Performance

1RM Press
then a max rep Push Press set directly after the one rep max
 
Bench Press
4 x 8 – 12
then
Horizontal BW BB Rows
4 x 10 – 15
 
3 Rounds
10 Strict T2B
20 R then L Side Bends
 

LV I – Fitness  

1RM Press
then a max rep Push Press set directly after the one rep max
 
Bench Press
3 x 8 – 12
then
Horizontal BW BB Rows
3 x 10 – 15
 
2 Rounds
8 Strict T2B
20 R then L Side Bends

12.10.14 CrossFit Competition Programming

December 9, 2014

LV III – Competition 

Split Jerk
1 x 3 @ 65%
1 x 3 @ 70%
1 x 3 @ 75%
1 x 1 @ 80%
1 x 1 @ 85%
1 x 1 @ 90%
1 x 1 @ 95%
1 x 1 @ 100%
 
30:00 EMOM 
Min 1: 10 UB Wall Balls 
 

LV II – Performance

In 20:00 wprk up to a heavy Split Jerk
 
8:00 AMRAP
3 – 6 – 9 – 12 – 15 – 18 . . . . . . .
Toes through Rings
Lateral Bar Jump Burpees
Deadlifts @ 135 / 95
 
3 Rounds
30 MB Russian Twists
30 Flutter Kicks
 

LV I – Fitness  

12:00 AMRAP
4 Deadlifts @ 165 / 115 
4 HSPU or 8 HR Push-ups
12 Lateral Barbell Hops (R + L = 1) 
30 K2E
 
3 Rounds
20 MB Russian Twists
20 Flutter Kicks

12.9.14 CrossFit Competition Programming

December 8, 2014

LV III – Competition 

12:00 EMOM
Min 1: 6 / 4 MU
Min 2: 40 DU
 
Power Cleans
1 x 3 @ 65%
1 x 3 @ 70%
1 x 3 @ 75%
1 x 3 @ 80%
1 x 3 @ 85%
1 x 2 @ 90%
3 x 1 @ 95%
 
Back Squat 
1 x 5 @ 60%
1 x 5 @ 65%
1 x 3 @ 70%
1 x 5 @ 80%
2 x 3 @ 85%
1 x 2 @ 90%
 
for time:
50 Box Jump Overs @ 30 / 24
50 Alt DB Snatches @ heavy
50 Burpees
50 T2B
  

LV II – Performance

6:00 AMRAP
1:00 of Power Cleans @ 75, 95, 115, 135 / 55, 75, 95, 115 
:30 Rest
 
for time:
40 Push Press @ 95 / 65
40 Alt DB Snatches @ heavy
40 Burpees
40 T2B
 
3 Teams of 4:
6:00 AMRAP
10 Cals on AD or Row
Tagging in and out as a TEAM
 

LV I – Fitness  

Push Press
2 x 2 @ 90% 
 
for time:
30 Push Press @ 95 / 65
30 Alt DB Snatches @ heavy
30 Burpees
30 K2E
 
3 Teams of 4:
4:00 AMRAP
6 Cals on AD or Row
Tagging in and out as a TEAM

12.8.14 CrossFit Love Programming

December 7, 2014

AND we are back with full programming this week, enjoy the pain . . . . . .

LV III – Competition 

Power Snatch
1 x 5 @ 70%
1 x 5 @ 75%
1 x 3 @ 80%
1 x 3 @ 83%
1 x 5 @ 85%
1 x 3 @ 90%
2 x 1 @ 90%
 
15:00 AMRAP
3 Power Snatches @ 195 / 145
9 C2B Pull-ups
 
3 Rounds
:20 L-Sit
33 Sit-ups
  

LV II – Performance

Back Squat 
2 x 1 @ 95%
 
BB Reverse Lunges
4 x 8 r then l
Sumo Deadlift 
4 x 10 
 
3 Rounds
:10 Chin-up L-Sits
25 SIt-ups
 

LV I – Fitness  

In 20:00 work up to a heavy Back Squat single
 
BB Reverse Lunges
3 x 8 r then l
Sumo Deadlift 
3 x 10 
 
2 Rounds
:10 Chin-up L-Sits
20 SIt-ups

11.26.14 CrossFit Competition Programming

November 25, 2014

LV III – Competition 

12:00 EMOM
Min 1: 1 Legless Rope Climb
Min 2: 2 – 4 Strict MU
Min 3: :40 Hollow Hold 
 
Split Jerk 
1 x 3 @ 65% 
1 x 3 @ 70%
1 x 3 @ 75% 
1 x 3 @ 80%
5 x 1 @ 85%
 
30:00 EMOM
Min 1: 17 UB Wall Balls 
Min 2: 8 – 10 C2B Pull-ups
Min 3: 40 DUs (1st 15:00)  then 20 Ab-mat Sit-ups
  

LV II – Performance

Bench Press
1 x 3 @ 65%
1 x 3 @ 70%
1 x 3 @ 75%
1 x 3 @ 80%
5 x 1 @ 85%
 
21:00 EMOM 
Min 1: 11 UB Wall Balls
Min 2: 7 – 9 Pull-ups
Min 3: 30 DUs 
 

LV I – Fitness  

Bench Press
1 x 3 @ 65%
1 x 3 @ 70%
1 x 3 @ 75%
1 x 3 @ 80%
5 x 1 @ 85%
 
18:00 EMOM 
Min 1: 10 UB Wall Balls
Min 2: 10 Horizontal Bar Rows
Min 3: 20 DU / 60 Single Jump Ropes