Category Archives: WODs

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

CrossFit 6.28 | Advanced

June 27, 2016
Snatch
1 x 3 @ 60%, 65%, 70%, 75%, 80%, 85%
1 x 2 @ 90%

Clean & Jerk
1 x 3 @ 60%, 65%, 70%, 75%, 80%, 85%
2 x 2 @ 90%

Front Squat
2 x 4 @ 70%, 75%
1 x 4 @ 80%
2 x 3 @ 85%
**XLarge Tricep Extenstions x 12, after every set

Overhead Press
4 x 10 @ increasing loads
*These should be Heavy Sets
Pendlay Row
4 x 10 @ increasing loads
*These should be Heavy Sets
Strict High Pull
4 x 10 @ increasing loads
*These should be Heavy Sets

Session #2

Run 20:00 for distance:

6.28 CrossFit Love

June 27, 2016
1 – 10 – 1 – 20 – 1 – 30
Push Press (90 – 90% for the singles, light for high count reps)

200M Relay Races
*Love sessions into 2 Teams, then race. 36 total races per team. Pick an order and tag in and out until you finish 30 total races, no matter the size of the session.

6.27 Competition | Advanced

June 26, 2016
ME Complex:
Snatch Pull +
Power Snatch +
OHS w 2 second pause

Snatch Pull *from blocks, above knee
2 x 3 @ 85%
2 x 3 @ 90%

Power Clean & Power Jerk
3 x 1 + 2 @ 65, 70, 75%, 80%, 83%

Back Squat
3 x 5 @ 60%
2 x 5 @ 65%
1 x 4 @ 70%
1 x 3 @ 75%, 80%, 83%
* x6 R then L BW Bulgarian Sp. Sq. @3211

3 x 8 – 10 GHD Sit-ups @ 35 / 25
3 x 6 – 8 GHR @ 10 / 5

gentleman (1)

6.27 Competition | Developmental

June 26, 2016
ME Complex:
Snatch Pull +
Power Snatch +
OHS w 2 second pause at bottom

10 Rounds
10 Pull-ups
20 SIt-ups

Back Squat
3 x 5 @ 60%
2 x 5 @ 65%
1 x 4 @ 70%
1 x 3 @ 75%, 80%, 83%
* x6 R then L BW Bulgarian Sp. Sq. @3211

3 x 8 – 10 GHD Sit-ups
3 x 6 – 8 GHR

gentleman (1)

6.24 Competition | Advanced

June 23, 2016
Power Snatch
1 x 3 @ 60%, 65%, 70%
2 x 3 @ 75%

Jerk BTN
2 x 3 @ 65%
2 x 3 @ 70%
1 x 3 @ 755. 80%

Front Squat
1 x 5 @ 65%, 70%, 75%
2 x 5 @ 80%
** 2 – 4 Strict Pullup @3311

Strict “JT”
21 – 15 – 9
HSPU
Ring Dips
Push-ups

Session #2

Run
4 – 6 x 800M (each @ 80 – 85% of your 400M TT)
Rest 1:1
then
3 x 1:00 Chinese Planks
3 x 20 V-Situps
3 x 6 Dragon Flag Negatives ( 8 – 10 second decesent)

6.24 Competition | Developmental

June 23, 2016
Jerk BTN
2 x 3 @ 65%
2 x 3 @ 70%
1 x 3 @ 75%. 80%

Front Squat
1 x 5 @ 65%, 70%, 75%
2 x 5 @ 80%
** 2 – 4 Strict Pullup @3311

Strict “JT”
21 – 15 – 9
HSPU
Ring Dips
Push-ups

Session #2

Run
4 – 6 x 800M (each @ 80 – 85% of your 400M TT)
Rest 1:1
then
3 x 1:00 Chinese Planks
3 x 20 V-Situps
3 x 6 Dragon Flag Negatives ( 8 – 10 second decesent)

6.24 CrossFit Love

June 23, 2016
Mary XXX
Complete as much as possible in 20 minutes of:
10 handstand push-ups
20 single-leg squats, alternating
30 pull-ups
15 handstand push-ups
30 single-leg squats, alternating
45 pull-ups
20 handstand push-ups
40 single-leg squats, alternating
60 pull-ups
25 handstand push-ups
50 single-leg squats, alternating
75 pull-ups
30 handstand push-ups
60 single-leg squats, alternating
90 pull-ups