Category Archives: WODs

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

10.31.14 CrossFit Love Programming

October 30, 2014

LV III – Competition 

With a running clock…..
5:00 AMRAP
10 Bar Facing Burpees 
15 Thrusters @ 95 / 65 
20 C2B
5:00 mins to establish
5RM Low Hang Snatch
for time:
25 OHS @ 135 / 95
75 DUs
25 Cal Row
75 DUs
25 OHS @ 135 / 95 
 

LV II – Performance

In 15:00 build up to a 3RM Hang Power Clean
 
5:00 AMRAP of:
10 Bar Facing Burpees
15 Thrusters @ 95 / 65
20 C2B Pull-ups
–Rest 5:00–
You have 10:00 mins to run 1 mile
–After 10:00 Mins
50 Wall Balls
20 DUs 
40 Wall Balls
40 DUs
30 Wall Balls
60 DUs
20 Wall Balls
80 DUs 
10 Wall Balls
100 DUs
 

LV I – Fitness 

In 15:00 build up to a 5RM Deadlift 
 
5:00 AMRAP of:
10 Bar Facing Burpees
15 Thrusters @ 75 / 55
20 Ring Rows
– Rest 5:00 –
You have 10:00 mins to run 1 mile
– After 10:00 Mins –
50 Air Squats
20 Sit-ups 
40 Air Squats
40 Sit-ups
30 Air Squats
60 Sit-ups
20 Air Squats
80 Sit-ups
10 Air Squats
100 Sit-ups
 
Happy Halloween.

       Happy Halloween.

10.30.14 CrossFit Love Programming

October 29, 2014

LV III – Competition 

Swim: 400 x 2, Rest is 3:00 btwn each
 
Rest & Recovery
 

LV II – Performance

ME Close Grip Bench Press
 
Strict Press 
3 x 8 – 12 
then
BND Tri-Extensions 
3 x 25 
 
Power Shrugs 
3 x 8 – 12
then
DB Rows 
3 x 8r then 8l
 
2:00 Max Chin-ups
 

LV I – Fitness 

ME Close Grip Bench Press
 
Strict Press 
3 x 8 – 12 
then
BND Tri-Extensions 
3 x 25 
 
Power Shrugs 
2 x 8 – 12
then
DB Rows 
2 x 8r then 8l
 
1:00 Max Chin-ups

10.29.14 CrossFit Love Programming

October 28, 2014

LV III – Competition 

2 rounds, nft
14m / 10f C2B Pull-ups **preferably butterfly
4 – 8 MU
20 GHD Sit-ups 
 
10 – 8 – 6 – 4 – 2 
Drop Snatch
Sots Press
 
Snatch  
1 x 3 @ 65%
1 x 3 @ 70%
1 x 3 @ 75%
1 x 3 @ 80%
 
Clean & Jerk 
1 x 3 @ 65%
1 x 3 @ 70%
2 x 3 @ 75%
1 x 3 @ 80%
 
30:00 EMOM
Min 1: 17 UB Wall Balls 
Min 2: 35 DU
Min 3: 7m / 5f Strict HPSU
 
“Optional” Conditioning: 
Run 3 miles @ 80-85% of 1 Mile TT
**preferably 3 hours at minimum apart from above
 

LV II – Performance

10 – 8 – 6 – 4 – 2
Overhead Squat
Snatch Press 
 
In 15:00 build up to a heavy Power Snatch
 
24:00 EMOM
Min 1: 12 Wall Balls
Min 2: 6 HSPU
Min 3: 12 Alt DB Snatch 
 

LV I – Fitness 

In 15:00 build up to a strong overhead squat 
 
24:00 EMOM 
10 Wall Balls
10 Ring Rows 
10 Alt DB Snatch

10.28.14 CrossFit Love Programming

October 28, 2014

LV III – Competition 

Hang Power Clean
2 x 3 @ 60%
2 x 3 @ 65% 
1 x 3 @ 70% 
1 x 3 @ 75% 
 
Push Press 
3 x 3 @ 65%
3 x 3 @ 70%
3 x 3 @ 75%
1 x 3 @ 75%
 
“Elizabeth” with Power Cleans @ 135 / 95  
21 – 15 – 9
Power Cleans
RIng Dips
 
2 Rounds:
20 Side Bends r then l
40 Russian Twists
Hollow Hold x :40 
Low Plank x :40
50 Ab-mat Sit-ups
 

LV II – Performance

In 15:00 build up to a 3RM Push Press
 
12:00 AMRAP 
9 Hang Power Cleans @ 155 / 105 
6 C2B Pull-ups 
30 DUs
 
Tabata Hollow Holds & Supermans 
 

LV I – Fitness 

In 15:00 build up to a 3RM Push Press
 
12:00 AMRAP 
9 Deadlifts @ 135 / 95 
6 Renegade Rows 
60 Single Jump Ropes 
 
Tabata Hollow Holds & Supermans 
 

10.27.14 CrossFit Love Programming

October 26, 2014

LV III – Competition 

3 rounds, each round for time:
2 Rope Climbs, legless 
3 – 6 MU
18 Alt Pistols
Rest :60
 
Power Snatch
2 x 3 @ 60%
2 x 3 @ 65%
1 x 3 @ 70%
1 x 3 @ 75%
 
Back Squat 
2 x 5 @ 60%
2 x 5 @ 65%
1 x 4 @ 70%
1 x 3 @ 75%
2 x 3 @ 80%
 
Row 1000M, 800M, 600 @ 90%+ effort, rest till heart is stabilized. 
 

LV II – Performance

ME Box Jump
 
Back Squat
3 x 3 @ 80%
then
BW Squats x 20 @ AFAP 
 
Plate Step-ups
4 x 20 @ 25 / 10
then
Good Mornings
4 x 8 -12  
 

LV I – Fitness 

ME Box Jump
 
Back Squat
3 x 3 @ 80%
then
BW Squats x 12 @ AFAP 
 
Plate Step-ups
3 x 16 @ 10
then
Good Mornings
3 x 8 -12  

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