Category Archives: WODs

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

CrossFit Love 080114

July 31, 2014

photo (12)

 

Level 1 – Fitness

15:00 of coaches dynamic warmup

include upper body prep “
plus 3 Rounds
15 R then L DB / KB Side Bends
20 MB Russian Twists
:60 Feet on MB

Bench Press
4 x 8 – 12

In 15:00 work up a 3RM Deadlift 

15:00 AMRAP
7 HVY Russian KBS
5 Burpees

Level 2 – Performance

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

3 x 20 GHD Situps **before the session begins

ME Close Grip Bench with 1 board 

Strict Press 4 x 6 – 8
then
Close Grip Pushups 4 x 15

3 x 25 GHD Situps

Level 3 – Competition

2 Rounds
Gym Length Handstand Walk
30 UB DUs
12 – 18 UB T2B

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

C & J
1 x 3 @ 65%
2 x 3 @ 70%
2 x 3 @ 75%

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

 

CrossFit Love 073114

July 30, 2014

Level 1 – Fitness

15:00 of coaches mobility, flexibility, and dynamic warmup
include
3 x 8 Box Jumps @ 24 / 30
6 Bridge Walk Downs
3 x :20 HandStand Holds

Back Squat
4 x 6

5 Rounds
10 Push-Press
15 Lateral Jump Overs

Rest 3:00

2 Rounds
10 Burpees
200 M Sprint

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%

In 12:00, work up to Hvy Power Clean

12:00 EMOM
2 Power Cleans @ 155 / 105
4 Burpee Box Jump Overs

Level 3 – Competition

5 Rounds
Swim 200M *each for time
Rest 2 minutes

Swim
Tread Water for 3:00 mins

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

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

CrossFit Love 073014

July 29, 2014

Level 1 – Fitness

20:00 of coaches mobility, flexibility, and dynamic warmup
include run prep

Bulgarian Split Squat
3 x 8 r then l

“Death by 10 Meters”

GHD
3 x 12

Level 2 – Performance

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

Close Grip Bench Press
5 x 5 @ 75% @ 20×1

Ring Rows
4 x 6 – 10 @ 31×1

In teams of three, everyone at the same station and only one partner working at a time:
Complete as many Wall Ball Shots as possible in 6:00
Rest/Transition 1 minute
Run 200M as many time as possible in 6:00

Level 3 – Competition

1 Round, NFT
1 x 10 Butterfly C2B **for rythym
Max UB Butterfly C2B Pullups
Max Strict HSPU
Max Kipping HSPU

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

Jerk *behind the neck
3 x 1 @ 65%
3 x 1 @ 70%
3 x 1 @ 75%

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

CrossFit Love 072914

July 28, 2014

photo (3)

 

Level 1 – Fitness

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

Shoulder Press
4 x 8 – 12

KB / DB Rack Step-ups
4 x 10 R then L

4 Rounds
10 Wall Balls
10 Push-ups
10 Burpees

Level 2 – Performance

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

4 Rounds
1 Strict Press @ 90 – 95%
4 Push Press
Rest :60

8:00 AMRAP
5 Hang Power Cleans @ 135 / 95
10 Pullups
15 HR Pushups

Strict T2B 4 x 8 – 10 

Level 3 – Competition

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

Hang Clean & Jerk
2 x 3 @ 65%
2 x 3 @ 70%
3 x 3 @ 75%

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

3 x 25 GHD Situps 

CrossFit Love 072814

July 27, 2014

photo (12)

Level 1 – Fitness

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

Turkish Get-up
4 x 3 R then L

Push-ups
4 x 15

5 Rounds
10 KB Goblet Squats
15 Kettlebell Swings
200 Meter Run
Rest :60

Level 2 – Performance

10:00 Coaches Group Lower Body BND Mobility
include box jumps 3 x 2 @ 30 / 36

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

In 15:00, work up to a Hvy Triple Overhead Squat
**from rack

In TEAMs of 2, 5 Rounds each, alternating rounds
5 Overhead Squats
10 KBS
20 DUs

** each team selects a weight that the OHS can be done UB

Level 3 – Competition

3 Rounds, NFT
6 Box Jumps @ 30 / 36
6 – 10 Strict Ring Pulllups *ring to chest
10 – 20 Kipping Ring Dips

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

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

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

3 Rounds, NFT
10 MB Tosses
20 Russian Twists
:30 Hollow Hold
40 Flutter Kick
**from the hollow

Sunday Recovery! 7.27.14

July 27, 2014

Recovery is one of the most important parts of our training, if you missed the mobility class with Nick..check out some of these other suggestions, and don’t forget to food prep!

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

Have you tried Brian Stern Rolfing for weekly body maintenance?
If not please do. If you plan on competing weekly maintenance is ideal

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

Friends & Family Day! 072614

July 25, 2014

Level 1 – Fitness

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

Workout of the Day
In teams of two, with only one partner working at a time, complete:
100 Burpees
100 DB / KB Ground to Overhead
100 Box Jump Over @ 20

**Teammates may partition reps however they’d like, but the non-working partner must be in the designated resting position in order for the reps to count torwards their total. Designated resting positions:
Burpees – DB / KB extended overhead
DB / KB Ground to Overhead – Hanging from a Pull-Up Bar
Box Jump Overs – Plank from Elbows

Level 2 – Performance

15:00 Coaches Dynamic Warmup
with squat prep plus soleus mobilitly

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

Workout of the Day
In teams of two, with only one partner working at a time, complete:
100 Burpees
100 DB / KB Ground to Overhead
100 Box Jump Over @ 20

**Teammates may partition reps however they’d like, but the non-working partner must be in the designated resting position in order for the reps to count torwards their total. Designated resting positions:
Burpees – DB / KB extended overhead
DB / KB Ground to Overhead – Hanging from a Pull-Up Bar
Box Jump Overs – Plank from Elbows

Level 3 – Competition

2 Rounds, NFT
Handwalk the length of the gym
12 – 30 UB C2B Butterfly **note your UB reps, today UB is stopping

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

C & J
1 x 3 @ 50%
2 x 3 @ 55%
1 x 3 @ 60%
1 x 3 @ 65%
1 x 2 @ 70%
1 x 2 @ 75%
1 x 2 @ 80%
1 x 1 @ 85%
1 x 1 @ 90%
1 x 1 @ 95%
1 x 1 @ 100%

Back Squat
1 x 4 @ 50%
1 x 4 @ 55%
1 x 4 @ 60%
1 x 4 @ 65%
1 x 3 @ 70%
1 x 2 @ 75%
1 x 3 @ 80%
1 x 2 @ 85%
1 x 2 @ 90%
1 x 1 @ 95%
1 x 1 @ 100%

 

 

CrossFit Love 072514

July 24, 2014

Level 1 – Fitness

15:00 of coaches dynamic warmup
include upper body prep 
plus 3 Rounds
15 R then L DB / KB Side Bends
20 MB Russian Twists
:60 Feet on MB

ME Bench Press

Power Shrug 3 x 10
then
KB Strict High Pull 3 x 8 – 12

75 / 50 Push-ups for time
**If completed 120 in under 5:00 last week, please do 150 this week

Level 2 – Performance

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

3 x 20 GHD Situps **before the session begins

ME Bench Press

Power Shrug 4 x 10
then
KB Strict High Pull 4 x 8 – 12

100 Pushups for time
**If completed 120 in under 5:00 last week, please do 150 this week

Level 3 – Competition

3 Rounds, NFT
2 legless rope climb **start seated and pause at top (knot) for 3 secs
8 – 12 Strict Deficiet HSPU @ 3x45s / 1×45
20 Alt Pisols

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

C & J
2 x 3 @ 75%
2 x 3 @ 70%
2 x 3 @ 80%
1 x 3 @ 85%
1 x 3 @ 87%

Back Squat
1 x 5 @ 60%
1 x 5 @ 65%
1 x 5 @ 70%
1 x 4 @ 75%
1 x 3 @ 80%
1 x 3 @ 85%
2 x 3 @ 87%

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