Category Archives: WODs

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

8.27 @ CrossFit Love

August 27, 2015

Competition

Front Squat
3 x 10 @ 70% 

12:00 EMOM
Min 1: 8 – 10 Deficit Strict HSPU @ 3″ deficit
MIn 2: 30 UB DU

14:00 KB AMRAP
5 R One-Arm Swings
5 L One-Arm Swings
5 R Swing Cleans
5 L Swing Cleans
5 R Front Squat
5 L Front Squat
5 R Push Jerk
6 L Push Jerk

3 Rounds, not for time:
10 BB Bulgarian Split Squats @ heavy
Rest :90
10 Floor Skull Crushers
30 Ring Strict Pull-ups
Rest :90
12 GHD Hip Extensions
12 GHR
Rest :90

Performance
In 12:00 find a Max Split Jerk 

24:00 EMOM
Min 1: 10 Strict HSPU or L-Seated DB Press
Min 2: 30 DU
MIn 3: 20 Overhead KB / DB Alt Lunge

Fitness

In 12:00 work up to three heavy OHS reps
5 x 10 @ sets across
Rest as needed

24:00 EMOM
Min 1: 10 L-Seated DB Press
Min 2: 20 DU
MIn 3: 12 Overhead KB / DB Alt Lunge

 

8.27 @ CrossFit Love

August 26, 2015

Competition

Rowing
2 x 6000M; 4:00 @ easy pace between pieces
In each piece row the first 3000M @ 24 spm, then 2000M @ 26 spm
and 1000M @ 28 spm.

Performance & Fitness

10:00 Bench Press EMOM
x 1@ 90++

Back Squat
3 x 12 @ 70% @ 3111

3 Rounds, for time:
10 BB Bulgarian Split Squats  

:30 Rest
10 Floor BB Skull Chrushers
10 Ring Strict Pull-ups
:30 Rest
:12 MB Hip Extensions
:30 Rest 

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8.26 @ CrossFit Love

August 25, 2015

Competition

Max Effort Complex: 1 Squat Clean + 1 Thruster + 1 Jerk (of choice)

Power Clean Cycling
4 Power Cleans @ 225 / 135
:30 Rest
4 Power Cleans @ 225 / 135
:30 Rest
4 Power Cleans @ 225 / 135
:30 Rest
4 Power Cleans @ 225 / 135

Back Squat 3 x 10 @ 70%

3 x 8 – 10 Weighted GHR
3 x 8 – 10 Weighted GHD Sit-ups
3 x 20 R then L Plate Russian Twists @ 45 / 25
20 Alt Farmers Carry Lunges 

Performance

Max Effort Complex: 1 Squat Clean + 1 Thruster + 1 Jerk (of choice)

0:00 to 15:00
3 Rounds, for time:
10 G2O @ 135 / 95
400M Run

15:01 to 25:00
3 Rounds, for time: 

10 MB Sit-up Throws
20 MB Russian Twists
25 MB Straight Leg Raises
:30 Rest 

Fitness

20 MB Reps with a partner:   **20 each 
MB Sit-up Throws
MB Russian Twists Throws
MB Chest Passes
MB Lateral Tosses
MB Underhand Tosses
MB Close Grip Push-ups *hands on ball

0:00 to 15:00
3 Rounds, for time:
400M Run
20 MB Slams

15:01 to 20:00
For time: 

100 Ab-mat Sit-ups 

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8.25 @ CrossFit Love

August 24, 2015

Competition

Max the following complex:
Power Snatch +
Power Snatch +
Overhead Squat  +
BTN Jerk 


20:00 EOMOM
Min 1: 50ft Handstand Walk
Min 2: Gym Suicide Sprint

Run:
3 Rounds
4 x 400M Run
:30 Rest btwn reps
3:00 Rest btwn sets

Performance

In 12:00 find a Max Effort Power Snatch 

10:00 Kipping Progressions and Drills 


5 Rounds, for time:
10 Burpees to a target
20 Alt Farmers Carry Lunges 

Fitness

Deadlift 5 x 5 @ 75% 

10:00 Kipping Progressions and Drills 


5 Rounds, for time:
10 Burpees to a target
20 Alt Farmers Carry Lunges 

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8.24.15 @ CrossFit Love

August 23, 2015

Competition

Front Squat
10 x 3 @ 65%
Superset with:
5 x 10
BND Face Pulls @ 3111
BND Straight Arm Pull Aparts @ 3111


Snatch | 20:00 EOMOM
x 2 @ 70%
x 2 @ 75%
x 2 @ 80%
x 2 @ 82%
x 1 @ 85%
x 1 @ 90%
x 1 @ 95%
3 x 1 @ 100% ++


0:00 to 16:00:
For time:
3 Rounds, for time:
20 Strict Weighted Ring Dips @ mod. heavy
20 L-SIt C2B Chin-ups
16:01 to 20:00
For time:
25 DB Burpee Box Jump Overs @ heavy
50 UB DU (only 50 UB or the 4:00 cap gets you out of this one!)


Session #2
Row
10.000M TT
**go for a personal best and record each 1,000M split.

Performance

Front Squat 8 x 3 @ 60%
Superset with:
4 x 10
BND Face Pulls @ 3111
BND Straight Arm Pull Aparts @ 3111


0:00 to 16:00:
For time:
3 Rounds, for time:
20 Strict Double Box Dips
20 Chin-ups
16:01 to 20:00
For time:
20 Burpee Box Jump Overs
30 UB DU (only 30 UB or the 4:00 cap gets you out of this one!)

Fitness

Romanian Deadlift 3 x 10 @ 3111

Superset with:
3 x 10
BND Face Pulls @ 3111
BND Straight Arm Pull Aparts @ 3111


0:00 to 16:00:
For time:
3 Rounds, for time:
20 Strict Double Box Dips
10 Chin-ups (scale is L-Seated Shoulder Press)
16:01 to 20:00
For time:
20 Burpee Box Jump Overs
30 DU 

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8.21.15 CrossFit Programming

August 20, 2015

Competition

Front Squat
2 x 1 @ 95%
Rest up to 5:00

14:00 EMOM
Min 1: 6 – 8 Deficit Strict HSPU @ 3″ deficit
MIn 2: 40 UB DU (or until you accumulate a total of 120 DU)

“Nate”
20:00 AMRAP of
2 MU
4 Strict HSPU
8 KBS @ heavy!

Treadmill Hill Sprints
6 Rounds
6 x :08 Sprints

3 Rounds, not for time:
10 Bulgarian Split Squats @ heavy
Rest :90
10 Heavy DB Skull Crushers
30 Ring Close Grip Push Ups
Rest :90
12 GHD Hip Extensions
12 GHR
Rest :90

Performance
Front Squat
5 x 10 @ 70 -72%
Rest as needed

24:00 EMOM
Min 1: 10 Strict HSPU or L-Seated DB Press
Min 2: 30 DU
MIn 3: 20 Overhead KB / DB Alt Lunge

Fitness

Front Squat
5 x 10 @ sets across
Rest as needed

24:00 EMOM
Min 1: 6 Strict HSPU or L-Seated DB Press
Min 2: 20 DU
MIn 3: 14 Overhead KB / DB Alt Lunge

 

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8.22.15 CrossFit Programming

August 20, 2015

Competition

20:00 EOMOM
1 Jerk @ 90% ++

5 Rounds, for time:
200m Run
3 Power Snatches @ 70% of 1-RM Snatch
6 Overhead Squats

5 Rounds, for time:
3 Bar MU
6 T2B
12 Overhead KB Walking Lunges @ 50 / 40

Prowler:
10 x 100m @ 90 / 75lbs
Rest is 1:1 or Partner

Performance & Fitness
IN teams of two, with only one partner working at a time, complete:
100 Burpees
100 Dumbbell Ground to Overhead
100 Box Jump overs

*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 – Dumbbells extended overhead
Dumbbell Ground to Overhead – Hanging from a Pull-Up Bar
Box Jump Overs – Plank from Elbows

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8.20.15 CrossFit Programming

August 19, 2015

Competition

Moblilize!!

Row: 2 x 8000m / 5 min easy
Row for 5 minutes light between each.

Performance
Bench Press
3 x 1 @ 90 -95%

Back Squat
1 x 20 @ 70%

3 Rounds, not for time:
10 R then L Bulgarian Split Squats @ heavy
Rest :90
10 Heavy DB Skull Crushers
30 Ring Close Grip Push Ups
Rest :90
12 GHD Hip Extensions
Rest :90


Fitness

In 15:00 build up to a 3RM Push press

Back Squat
1 x 20 @ Moderate weight

3 Rounds, not for time:
10 R then L Bulgarian Split Squats @ heavy
Rest :90
10 Heavy DB Skull Crushers
20 Close Grip Push Ups
Rest :90
12 Hip Extensions
Rest :90

 

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8.19.15 CrossFit Programming

August 18, 2015

Competition

Max the following complex:
1 Clean + 1 Thruster + 2 Front Squats

Hang Power Clean Cycling
6 Hang Power Cleans @ 205 / 125
:40 Rest
6 Hang Power Cleans @ 205 / 125
:40 Rest
6 Hang Power Cleans @ 205 / 125
:40 Rest
6 Hang Power Cleans @ 205 / 125

Back Squat
1 x 20 @ 70%

3 x 6 GHR weighted
GHD Sit-up 3 x 8 – 10 @ weighted, moderate to heavy
3 x 12 R then L Heavy Side Bends

Performance
Work up to a max complex
1 Hang Power Clean + 1 Power Clean + 1 Jerk

“Grace”
30 C&J’s @ 135 / 95


Fitness

Power Clean 101

50 Deadlifts @ 225 / 135, for time

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8.18.15 CrossFit Programming

August 17, 2015

Competition

Max the following complex:
Muscle Snatch + Power Snatch + Snatch

FOR MINIMAL SETS, NFT:
50 C2B Pull Ups in as few sets as possible
30 Strict Pull ups in as few sets as possible
15 Muscle ups in as few sets as possible
Rest as needed between sections

21:00 EOMOM
Min 1: 50 ft Handstand Walk
Min 2: 12 KB Alt Pistols @ 50 / 30
Min 3: :20 Max AD Cals

Running: 12 Rounds:
2:00 On; 00:15 Rest
Pick your starting point and run 2:00 in a continuous direction
Stop running at the end of 2 minutes
:15 Rest
Run back to your original starting point with in the next 2:00 set

Performance
In 12:00 find a Max Muscle Snatch

10:00 Handstand Walking Session

3 Rounds, for time:
20 Swings @ 50 / 40
20 Wall Balls
20 KB SDHP @ 50 / 40
20 Alt Satan Lunges

Fitness

1RM Shoulder Press

10:00 Gymnastics 101
3 x :30 Hollow Hold
1 Wildfire
3 x 10 V-Situps

3 Rounds, for time:
20 Swings @ 50 / 40
20 Wall Balls
20 KB SDHP @ 50 / 40
20 Alt Satan Lunges

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