Category Archives: WODs

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

10.24.14 CrossFit Love Programming

October 23, 2014

LV III – Competition 

Power Clean + Jerk **of choice, go off lowest % number) 
5 x 1 @ 65%
5 x 1 @ 70%
8 x 1 @ 75% 
 
Front Squat
1 x 5 @ 65% 
1 x 4 @ 70%
1 x 4 @ 75%
2 x 3 @ 80%
 
21:00 EMOM
Min 1: 10 C2B Butterfly Pull-ups
Min 2: 16 Alt Pistols
Min 3: 15 MB Sit-ups
 
“Optional” Gymnastics 
Bridge Wall Walk Down x 10
Handstand Hold 3 x :60 **in hs walking positioning
Nose to Wall Walks x 8
Hollow Hold Tabata
Handstand Walk – 120 ft 
 

LV II – Performance

BB Alt Lunges
4 x 24 
 
Teams of 3, COMPETE:
15 – 12 – 9
Power Cleans @ 205 / 115
Lateral Barbell Hops (r + l = 1) 
**tagging after each round of 15, 12, and then 9
 
Tabata Sit-ups, Low Planks, & Supermans
x 4 rounds of :20 on; :10 off
 

LV I – Fitness  

Deadlift 3 x 5, sets across
 
21 – 15 – 9
Wall Balls 
Push-ups
Air Squat 
 
Back Extensions
3 x 10

10.23.14 CrossFit Love Programming

October 22, 2014

LV III – Competition 

Swim:
800M, Rest = time, 600M Rest = time, 400M Rest = time, 200M
 
Inflammation Maintenance 
 
Mobility Weakness Work – spend 20:00 improving range of motion 
 

LV II – Performance

ME 3 Board Bench Press
 
Pendlay Row
5 x 8 – 12
then
Close Grip Ring Pushups 
5 x 20m / 15f
 
Tabata Chin-up over the bar holds
x 4 rounds of :20 on; :10 off
 
ME High Plank
 

LV I – Fitness  

Bench Press 3 x 5, sets across
 
DB Push Press
5 x 8 – 12
then
Pendlay Row 
5 x 8 – 12
 
Wall Handstand Holds
:30 on, :30 off
 
ME High Plank

10.22.14 CrossFit Love Programming

October 21, 2014

LV III – Competition 

Snatch
1 x 3 @ 70%
2 x 3 @ 75% 
1 x 3 @ 80%
1 x 3 @ 85%
 
Clean & Jerk
1 x 3 @ 65%
1 x 3 @ 70%
2 x 3 @ 75%
1 x 3 @ 80% 
 
30:00 EMOM
Min 1: 30 DU
Min 2: 12 Box Jumps @ 24 /20
Min 3: 5m / 3f MU
**all sets for speed
 
Optional” Conditioning:
Row 500M TT
then
1000M x 2, rest = time spent on first 1000M
 

LV II – Performance

Deadlift 
3 x 5 @ 75%
 
Teams of 2, athletes perform 10 total rounds:
10 – 8 – 6 – 4 – 2 HSPU **off one abmat 
10 KB Swings
15 Wall Balls
Rest :90 after 8 total rounds
 
Hip Extensions
2 x 12 – 15
 

LV I – Fitness  

Back Squat
3 x 5, sets across 
 
20:00 EMOM
Min 1: 12 Russian Swings
Min 2: 20 abmat sit-ups

10.21.14 CrossFit Love Programming

October 21, 2014

LV III – Competition 

Power Clean
3 x 2 @ 65%
3 x 2 @ 70% 
3 x 2 @ 75%
**15 DU’s after every set
 
Push Jerk
1 x 3 @ 185 / 135 
2 x 3 @ 205 / 165
1 x 3 @ 225 / 185  
 
“Jackie”, for time:
 
3 Rounds
20 Side Bends r then l 
:30 Side Plank r then l 
then
3 Rounds
20 Russian Twists (r + l = 1)
:45 Low Plank
 

LV II – Performance

Push Press
5 x 3 – 5 @ 20×1 @ Press 1RM
 
10:00 AMRAP
20 Pull-ups
20 Burpees
40 DU’s
 
2 Rounds
Low Plank :60 on, :30 off
then
Side Plank :45, :15 off x 1 each side
 

LV I – Fitness  

Press
5 x 5, sets across 
 
10:00 Kipping Pull-up Progression
 
10:00 AMRAP
10 Pull-ups
10 Burpees
200 M Run
 
3 Rounds
Low Plank :60 on, :30 off

10.20.14 CrossFit Love Programming

October 19, 2014

LV III – Competition 

3 rounds, each round for time: 
1 legless rope climb **start is from the seated position
5m / 3f MU  
20 Alt Pistol (20 = total
Rest – :60
 
Power Snatch
2 x 3 @ 60%
2 x 3 @ 65%
2 x 3 @ 70%
 
Back Squat 
2 x 4 @ 60% 
2 x 4 @ 65% 
1 x 3 @ 70% 
1 x 3 @ 75% 
2 x 3 @ 80% 
 
“Isabel”, for time:
30 Power Snatches @ 135 / 95 
 
“Optional” AM Conditioning:
Air Assault 100 Cal @ conversation pace
 

LV II – Performance

ME Front Squat with 2 second pause
 
BB Step-ups 4 x 10 – 12 (r then l)
then
Good Morning 4 x 8 – 12 
 
4 x 15 GHD Sit-ups
then
4 x 1:00 Low Plank
then
Max Hollow Hold 
 

LV I – Fitness  

Front Squat 5 x 5 @ sets across
 
BB Alternating Lunges 4 x 12
then
Good Morning 4 x 6 – 8 
 
3 x 12 GHD Sit-ups
then
3 x :30 Low Plank
then
Max Hollow Hold 

10.17.14 CrossFit Love Programming

October 16, 2014

LV III – Competition 

In 15:00 build up to a heavy Snatch Grip Push Press **behind the neck
 
In 15:00 build up to a heavy Narrow Grip Overhead Squat 
 
3 Teams of 4; COMPETE in 20 rounds for time:
6 Burpee Box Jumps @ 24 / 20
12 KBS @ heavy
6 Strict HSPU 
**athletes complete full rounds before tagging in the next athlete
**athletes must stay in the order they first choose
 

LV II – Performance

KB / DB Step-ups 
4 x 8 – 12 R then L 
 
15 – 12 – 9
Deadlift @ 225 / 135 
Burpee over the Bar
 
Hollow Hold Tabata 
 
Reverse Hypers 
2 x 12 
 

LV I – Fitness  

KB / DB Step-ups 
3 x 8 – 12 R then L 
 
21 – 15 – 9
Deadlift @ 155/ 105 
Burpee over the Bar
 
Hollow Hold Tabata 
 
Reverse Hypers 
2 x 12 

10.16.14 CrossFit Love Programming

October 15, 2014

LV III – Competition 

Swim Intervals
50 meters x 15, Rest is :30 – :60 between each
 
Inflammation Maintenance 
 
Mobility Weakness Work – spend 20:00 improving range of motion 
 

LV II – Performance

ME 3 Board Bench Press
 
Pendlay Row
5 x 8 – 12
then
Close Grip Ring Pushups 
5 x 20m / 15f
 
Tabata Chin-up over the bar holds
x 4 rounds of :20 on; :10 off
 
ME Crucifix Hold @ 10m / 5f 
 

LV I – Fitness  

ME 3 Board Bench Press
 
Single Arm DB Rows 
4 x 8 – 12
then

Close Grip Ring Pushups 
4 x 15m / 12f
 
Tabata Chin-up over the bar holds
x 4 rounds of :20 on; :10 off
 
ME Crucifix Hold @ 10m / 5f 

10.15.14 CrossFit Love Programming

October 14, 2014

LV III – Competition 

Front Squat
5 x 5 @ 70% @ 20×1
 
Snatch Segmented Deadlift 
3 x 2 @ 80-85% – 3 pauses – inch, knee, mid hang 
 
30:00 EMOM
MIn 1: 6 C2B Chin-ups  
Min 2: 12 Double KB Swings 
Min 3: 15 Wall Balls 
 
“Optional” A.M. Conditioning Session
AD 1:00 max cals
AD 1:00 @ easy pace
*show totals of each calorie output
 

LV II – Performance

In 15:00 work up to a heavy Front Squat 
 
Teams of 2, athletes perform 6 rounds:
10 Burpee Box Jump Overs @ 24 / 20  
10 KB Swings
10 Wall Balls 
**Rest :90 after 4 full rounds, athletes perform full rounds before rounds.
 
GHD Hip-Extensions 
3 x 8 – 12 
 

LV I – Fitness  

Back Squat 3 x 3 @ 80%, sets across
 
Teams of 2, 6 Rounds, athletes alternate rounds
200 M Run
10 Wall Balls 
100 M Run
10 Burpees to Target 
**Rest :90 after 4 full rounds, athletes perform full rounds before rounds.
 
GHD Hip-Extensions 
2 x 10 – 12 

10.14.14 CrossFit Love Programming

October 14, 2014

LV III – Competition 

8:00 EMOM
Odd: Strict MU 1 – 4 
Even: 30 foot Handstand Walk
 
Split Jerk 12:00 EOMOM
Set 1: x 5 @ 65% 
Set 2: x 3 @ 75%
Set 3: x 1 @ 85% 
Set 4: x 2 @ 85%
Set 5: x 1 @ 90%
Set 6: x 1 @ 90%
 
Bench Press
6 x 4 @ 70 – 80% 
then after your six sets
1 max rep set @ 115 / 185 
 
9:00 AMRAP
200 M Overhead Barbell Carry @ 45 / 35 
2 KB / DB TGU (1 R then 1 L) 
25 DU
20 C2B Pull-ups
3 Hang Power Cleans @ 185 / 135 
25 DU
 

LV II – Performance

Strict Press 4 x 2 – 3 @ 85 – 95% @ 20×1
 
12:00 AMRAP 
6 Push Press @ 135 / 95  
12 T2B 
200 M Run 
 
Low Plank 
2 Rounds
:90 on
:30 off 
 
Side Plank 
2 Rounds (1 R then 1 L) 
:45 on 
:15 off
 

LV I – Fitness  

Strict Press 3 x 2 – 3 @ 80 – 90% @ 20×1
 
12:00 AMRAP 
6 Push Press @ 95 / 65
8 H.R. Pushups
12 Abmat Sit-ups
200 M Run 
 
Low Plank 
2 Rounds
:60 on
:30 off 
 
Side Plank 
2 Rounds (1 R then 1 L) 
:30 on 
:30 off

10.13.14 CrossFit Love Programming

October 12, 2014

LV III – Competition 

In 15:00 build up to a 1RM or Heavy Drop Snatch
 
Back Squats 
3 x 5 @ 75 – 80%  
Rest :30 after each back squat then perform:
Air Squats 
3 x 20 AFAP
Rest :60 between each superset
 
“Kassi” – 3 Rounds, for time 
9 MU
27 Wall Balls 
20 T2B
14 Deadlifts @ 225 /155
 
Farmer’s Carry 2 x 200M 
 
“Optional” AM Conditioning:
Row 3 x 500M @ 90% of TT
then
35 C2B Chin-ups
50 Close Grip Push-ups
 

LV II – Performance

ME Overhead Squat
 
BB Alternating Lunges 5 x 16
then
Good Morning 5 x 8 
 
1 x 30 GHD Sit-ups
then
2:00 Low Plank
then
:30 Hollow Hold 
 

LV I – Fitness  

ME Overhead Squat
 
BB Alternating Lunges 4 x 12
then
Good Morning 4 x 6 – 8 
 
1 x 10 GHD Sit-ups
then
2 x 1:00 Low Plank, Rest :30 between each
then
:20 Hollow Hold