Category Archives: WODs

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

5.5.15 CrossFit Performance and Fitness Programming

May 4, 2015

Performance
12:00 EMOM Power Clean
Set 1: x 1 @ 60%
Set 2: x 1 @ 65%
Set 3: x 1 @ 70%
Set 4: x 1 @ 75%
Set 5: x 1 @ 80%
Set 6: x 1 @ 85%
Sets 7-12: x 1 @ 85%++%

3 Rounds
10 Hang Cleans @ 95/65
50 DU

3 Rounds
Single-Arm DB Rows x 8 r then l @ 2111
Rest :60
:60 Face-Up Chinese Planks
Rest :60

Fitness
3 Sets
8 Romanian Deadlifts @ 3011
:60 Rest
12 Single-Leg Kip Bridge @ 2011
:60 Rest
12 Supine Ring Rows @ 2111
:60 Rest

3 Rounds, for time
200M Run
12 Alt DB Single-Arm Snatches

3 Rounds
Single-Arm DB Rows x 8 r then l @ 2111
Rest :60
:60 Face-Up Chinese Planks
Rest :60

Don’t Forget to Order Your KBK!
(click on the pic)

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5.4.15 CrossFit Performance and Fitness Programming

May 4, 2015

Performance & Fitness
16:00 EMOM
Min 1: 1 – 2 Weighted Pull-ups
Min 2: Max Strict Pull-ups Min 2: Max Strict Pull-ups
Min 3: 20 Walking Lunges w Overhead Plate Carry @ 45 / 25

3 Rounds
10 Push Press @ 95 / 65
20 Burpees over the barbell
30 Wall Balls
400M Run

Max Effort Lower
Max Effort Overhead Squat

1 x 20 Back Squat
70-75% of your 1RM

4 x 8 – 12 Good Mornings
then
4 x 8 – 12 Alt Overhead Lunges

3 x 6-8 GHR 

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4.30.15 CrossFit Performance, Max Effort Upper, & Fitness Programming

April 29, 2015

Performance
2 Rounds:
:60 Max Muscle-Ups
Rest :60
:60 Max Alternating Pistols with KB
Rest :60
:60 of Max Strict Handstand Push-Ups (or L-Seated DB Press)
Rest :60
:60 Strict Supinated-Grip Chest-to-Bar Pull-Ups
Rest :60
:60 L-Sit Hold
Rest :60


9:00 EMOM
Min 1: :30 of Max T2B
Min 2: :30 of Max Cals (Bike, Tread, Row)
Min 3: :30 of Max Ring Dips

Max Effort Upper
ME Close Grip

Strict Press 4 x 8 – 12
then
Wide Griip Pendlay Row 4 x 8 – 12

Skull Crushers 4 x 8 – 12
then
Wide Grip Pushup 4 x 10 – 15

GHD Sit-ups 3 x 12

Fitness
20:00 EMOM
Minute 1 – Supine Ring Rows x 8 reps @ 2111
Minute 2 – Left Leg Box Step-Ups with DBs x 6-8 reps @ 3111
Minute 3 – L-Seated DB Press x 8 reps @ 2011
Minute 4 – Right Leg Box Step-Ups with DBs x 6-8 reps @ 3111
Minute 5 – Tempo Push-Ups x 10 reps @ 1111

9:00 EMOM
Min 1: :30 of Max T2B
Min 2: :30 of Max Cals (Bike, Tread, Row)
Min 3: :30 of Max Ring Dips

 

Don’t Forget to Order Your KBK!
(click on the pic)

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4.28.15 CrossFit Performance & Fitness Programming

April 27, 2015

Performance
14:00 EMOM
Front Squat
*Set 1: x 5 reps @ 65%
*Set 2: x 4 reps @ 75%
*Set 3: x 3 reps @ 80%
*Set 4: x 2 reps @ 85%
*Set 5: x 1 rep @ 90%
*Set 6: x 1 rep @ 95%
*Set 7: x 4 reps @ as heavy as possible

12:00 AMRAP
Run 200M
12 Back Squats @ 135 / 95
(from floor)

Fitness
5 Rounds
6 Front Squat @ 2011
:60 Rest
100M DB / KB Overhead Carry
:60 Rest

12:00 AMRAP
Run 200M
20 Wall Balls

Don’t Forget to Order Your KBK!
(click on the pic)

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4.27.15 CrossFit Performance, Max Effort Lower, & Fitness Programming

April 26, 2015

Performance
20:00 EOMOM
High Hang Clean + Hang Clean + Clean
(max complex in last 2 sets)

500M Row TT
Rest 2:00

For time:
100 Burpee Pull-ups

Max Effort Lower
Max Effort Front Squat

4 x 20 Alt Heavy BB Step-ups

4 x 8 – 12 Good Mornings
then
4 x 8 – 12 Alt Front Rack Lunges

3 x 15 GHD SIt-ups

Fitness
20:00 EMOM
Minute 1: 12 Banded Good Mornings @ 20X1
Minute 2: 6 Tempo Goblet Squats @ 32X1
Minute 3: 15 KBS
Minute 4: :45 Prone Plank Hold

500M Row TT
Rest 2:00

For time:
100 Burpee Pull-ups

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