WOD

Here is your CrossFit Workout Of the Day (WOD)

07-21-14 CrossFit WOD

Posted by on Jul 20, 2014 in WOD | Comments Off


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GYM RULE:
Scale your workouts appropriately!

Main – CrossFit

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(No Measure)

10 min

3R/3L one legged deadlifts
5 judo push-ups
10 deadlifts
7 knees to chest (work on kip)

4 min mobility

Deadlift (3-3-3-3-3-1)

15 min TC

Metcon (Time)

10-9-8-7-6-5-4-3-2-1

wall balls (20/14)
push-ups
T2B

150 DU buyout

Supplemental Work

Metcon (No Measure)

Mobility: banded hamstring

2 laps OH plate carry (45/25)
4×11 KB thrusters

07-20-14 CrossFit WOD

Posted by on Jul 19, 2014 in WOD | Comments Off


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other on!

Main – CrossFit

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(No Measure)

8 min

Ladder drills

Metcon (AMRAP – Rounds and Reps)

AMRAP: 21 min

400m run
400m KB farmers carry
50 squats
400m run w/ plate (45/25)
400m OH plate carry (45/25)

Metcon (No Measure)

7 RNDS:

5R/5L – one legged KB deadlifts

07-19-14 CrossFit WOD

Posted by on Jul 18, 2014 in WOD | Comments Off

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GYM RULE:
Stay positive, fun and motivating and cheer
other on!

Main – CrossFit

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(No Measure)

10 min

10 squats
1 HSPU
10 push press
10 sec hand stand hold
10 around the worlds w/pvc

Metcon (Time)

AQAP: (20 min TC)

3-min handstand hold
100 squats
50-meter handstand walk
100 squats
30 handstand push-ups

*substitute 50 push press (45/65) for
hand stand walk if needed

Deadlift (3-3-3-1-1-1)

07-19-14 Competition WOD

Posted by on Jul 18, 2014 in WOD | Comments Off


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GYM RULE:
Stay positive, fun and motivating and cheer
other on!

Main – Competition

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(No Measure)

8 min

5 med ball cleans
10 wall balls
10 push press
5 jerks

4 min mobility

Metcon (No Measure)

30 clean and jerks (light grace)

Grace (Time)

For Time:
30 Clean and Jerks, 135# / 95#

Clean and Jerk (Find 1RM)

07-18-14 CrossFit WOD

Posted by on Jul 17, 2014 in WOD | Comments Off

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GYM RULE:
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Main – CrossFit

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(No Measure)

2 min mobility squat

8 min

5R/5L KB snatch’s
20 DU’s
20 squats
5 box squats

Metcon (AMRAP – Rounds and Reps)

AMRAP: 15 min

5 KB snatch’s R/arm
5 KB snatch’s L/arm
50 double-unders

Back Squat (5-3-1-1-1)

07-18-14 CrossFit WOD

Posted by on Jul 17, 2014 in WOD | Comments Off


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Main – Olympic Lifting

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(No Measure)

Junk yard dog

Metcon (No Measure)

Pick your lift

Work on technique

07-17-14 CrossFit WOD

Posted by on Jul 16, 2014 in WOD | Comments Off

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(No Measure)

6 min

10 alt lunges
5 judo push-ups
10 dips off box

5 min

*practice rope climbs

Metcon (Time)

AQAP: (25 min TC)

10 rope climbs
50 alt OH lunges w/plate (45/25)
50 ring dips
50 alt OH lunges w/plate
10 muscle-ups

Supplemental Work

Metcon (No Measure)

Mobility: super lunge

4 laps farmers carry (53/35)
2 min max DU’s

07-16-14 CrossFit WOD

Posted by on Jul 15, 2014 in WOD | Comments Off


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GYM RULE:
Stay positive, fun and motivating and cheer
other on!

Main – CrossFit

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(No Measure)

8 min

5 judo push-ups
10 press’s
5 pass throughs
10 push press
5 pass throughs
10 push or split jerks

Metcon (No Measure)

Shoulder press 1-1-1-1-1
Push press 1-1-1-1-1
Push or split jerk 1-1-1-1-1

Metcon (Time)

21-15-9

Burpees
Jumps squats
DU’s

Note: optional WOD if you finish the
press progressions.

Supplemental Work

SUP: Metcon (No Measure)

2 laps farmers carry
4 laps run w/ plate (45/25)

7-15-14 CrossFit WOD

Posted by on Jul 14, 2014 in WOD | Comments Off

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GYM RULE:
Stay positive, fun and motivating and cheer
other on!

Main – CrossFit

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(No Measure)

10 min

5 pull-ups
5 push-ups
5 sit-ups
5 back ext
10 wall balls
10 box jumps

Metcon (Time)

AQAP: (25 min TC)

50 pull-ups
50 push-ups
50 sit-ups
50 back extensions
50 wall-balls (20/14)
50 box jumps (24/20)

Supplemental Work

SUP: Metcon (No Measure)

500m row for time
HSPU pyramid – max reps followed by
one less until your down to one rep
Max rope climbs in 2 min

07-14-14 CrossFit WOD

Posted by on Jul 13, 2014 in WOD | Comments Off


Announcements

Reserve your classes in advance

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GYM RULE:
Stay positive, fun and motivating and cheer
other on!

Main – CrossFit

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(No Measure)

8 min

10 rocking chairs
10 scorpions
10 deadlifts
10 med ball cleans

Metcon (No Measure)

Muscle clean 1-1-1-1-1
Power clean 3-3-3-3-3
Clean 5-5-5-5-5

Clean (Find 1RM)

Metcon (Time)

21-18-15-12-9

Wall ball shots (20/14)
Box jumps (24/20)
Optional WOD if you finish your clean
progressions and 1RM. Start this on your
own!

Supplemental Work

SUP: Metcon (No Measure)

3×7 GHD reverse hypers
500m row for time
Pick a challenge from the challenge
board

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