Category Archives: Work Out of the Day

CrossFit WOD, May 25, 2020

May 25 2020Warm-upWarm-up400m Run -Then 3 Rounds For Quality Of: 8 Walking Lunges 6 KBS 4 Burpee Pull UpsMetconSchmalls (Time)Run 800m Then 2 Rounds of: 50 Burpees 40 Pull-ups 30 One-legged Squats 20 Kettlebell Swings, 1.5 pood 10 Handstand Pushups Then, Run 800mCrossFit KidsWarm-up"Warmup: Jumprope 3 minutes Down & Back drills: High Knees Butt Kickers…
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CrossFit WOD, May 23, 2020

May 23 2020Warm-upWarm-up400m Run -Then 3 Rounds For Quality Of: 8 Walking Lunges 8 Box Jumps 8 Strict Press (pvc or empty bar)WeightliftingSplit Jerk (5x2 Building)1xDB: Right Arm Up, Left Foot Forward, 3 Reps, Switch. For 4 Sets. 1xKB: Right Arm Up, Left Foot Forward, 3 Reps, Switch. For 4 Sets. None: PVC, Chalk Foot…
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CrossFit WOD, May 22, 2020

May 22 2020Warm-upWarm-up400m Row -Then 3 Rounds For Quality Of: 7 KBS 6 Air Squats 5 Ring RowsWeightliftingPower Clean (Build To Heavy 3 Rep, You May Drop And Reset)2xDB: Hang Power Clean, 4x4 1xKB: Hang Power Clean, 5x3, 3 Right Arm, 3 Left Arm None: 4x4 Tall Box Jumps -or- 4x8 Good Mornings -or- 4x4…
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CrossFit WOD, May 20, 2020

May 20 2020Warm-upWarm-up400m Run -Then 3 Rounds For Quality Of: 5 Seated DB Strict Press 10 Burpees 20 DU’sWeightliftingStrict Press (4x4 Building)2xDB: 4x4 1xKB: 3x6 3 Right Arm, 3 Left Arm None: Handstand Hold 4x:30 -or- 4x8 Push Up DrillsMetconMetcon (Time)3 Rounds For Time 50 DU’s 12 HSPU 35 Ab Mat Sit Ups CrossFit KidsWarm-up"Warmup:…
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CrossFit WOD, May 19, 2020

May 19 2020Warm-upWarm-upRow -or- Run 4x200. 200m @ 50%, 200m @ 90%, 200m @ 50%, 200m @ 90% -Then 3 Rounds For Quality Of: 5 Wall Squats 10 Close Grip Swings 5 Ring Dips WeightliftingOverhead Squat (Bar: 4x3 Building)1xDB: 4x4 2 Right Arm, 2 Left Arm 1xKB: 4x4 2 Right Arm, 2 Left Arm None:…
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CrossFit WOD, May 18, 2020

May 18 2020Warm-upWarm-up4 Min Assault Bike @ 80% -Then 3 Rounds For Quality Of: 4 Pressing OHS 8 Russian KBS 24 Flutter KicksHang Squat Snatch (Bar: 7x1 Building)1xDB: 1x3 Right Arm, 1x3 Left Arm For 3 Sets 1xKB: 1x3 Right Arm, 1x3 Left Arm For 3 Sets None: PVC/Broom 5x3 With Pause Below Knee MetconMetcon…
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CrossFit WOD, May 16, 2020

16 May 20Warm-upWarm-upRun 400m Alternating, 100 Slow, 100 Medium Pace Then 3 Rounds For Quality Of: 5 Empt Bar DL (below knee) -or- Same For KB/DB -or- 4 Kang Squats 30 DU’s 40m Butt Kick Drill Out, 40m High Knee Drill Back WeightliftingDeadlift (Bar: 6x3 @ 80-85%)2xDB: Single Legged DL, 4x8, (4R, 4L) 1xKB: Single…
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CrossFit WOD, May 15, 2020

15 May 20Warm-upWarm-up500m Row -or- 400m Run -Then 3 Rounds For Quality Of: 2 Wall Walks 5 Ring Rows 15 A.R.E. Squats WeightliftingBack Squat (Bar: 3x8 @ 70-75% Across)2xDB: DB On Shoulders, 4x8 Alternating Lunges 1xKB: Goblet Squat, 4x6 With :03 Count On The Way Down None: 4x10 Wall SquatsMetconMetcon (Time)For Time (20:00 cap) Row…
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CrossFit WOD, May 13, 2020

13 May 20Warm-upWarm-upBurpees Every :30 For 3:00 4-5-6-7-8-Max Then 3 Rounds For Quality Of: 12 Sit Ups 8 Plate To Over Heads -or- 8 Wall Balls -or- 5 Kang Squats 2 Turkish Get Ups -or- 1:00 Handstand Hold PracticeWeightliftingPower Clean (Bar: EMOM 10:00, 3 Reps @ 75-80%)2xDB: EMOM 10:00, Floor, Below Knee, Above Knee 1xKB:…
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CrossFit WOD, May 12, 2020

12 May 2020Warm-upWarm-up350m Row -or- 300m Run -Then 3 Rounds For Quality Of: 6 Seated DB Strict Press -or- Bar -or- 2 Wall Walks 8 Reverse Lunges :20 Hollow Rock Hold WeightliftingPush Press (Bar: 5x3 Building To Heavy 3 Rep)2xDB: 5x3 With A Pause For :03 In Bottom Of Dip 1xKB: Single Arm, 2 Right…
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