Category Archives: Work Out of the Day

CrossFit WOD, May 30, 2020

May 30 2020Warm-upWarm-up400m Run @ 80% -Then 3 Rounds For Quality Of: 5 Kang Squats (nice and slow) 40m Butt Kick Drill Out, 40m High Knee Drill Back 5 Strict Barbell PressWeightliftingClean and Jerk (Bar: Build To Heavy 2 Rep. Drop And Reset)2xDB: 5x2 From Below The Knee 1xKB: 5x2 From Below The Knee (1…
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CrossFit WOD, May 29, 2020

May 29 2020Warm-upWarm-up4 Minutes Assault Bike :10 Sprint :20 Easy Alternating -Then 3 Rounds For Quality Of: 6 Shoulder Pass Throughs (snatch grip with PVC) 6 Wall Balls 25 DU’s WeightliftingHang Power Snatch (Bar: 4x3 @ 65-75% Of 1RM Full Snatch)1xDB: 4x6 (3 Right Arm, 3 Left Arm) 1xKB: (3 Right Arm, 3 Left Arm)…
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CrossFit WOD, May 28, 2020

May 29 2020Warm-upWarm-up4 Minutes Assault Bike :10 Sprint :20 Easy Alternating -Then 3 Rounds For Quality Of: 6 Shoulder Pass Throughs (snatch grip with PVC) 6 Wall Balls 25 DU’s WeightliftingHang Power Snatch (Bar: 4x3 @ 65-75% Of 1RM Full Snatch)1xDB: 4x6 (3 Right Arm, 3 Left Arm) 1xKB: (3 Right Arm, 3 Left Arm)…
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CrossFit WOD, May 27, 2020

May 27 2020Warm-upWarm-up4 Minutes On Assault Bike @ 65% -Then 3 Rounds For Quality Of: 15 A.R.E. Squats 10 Close Grip Swings 7 Empt Bar DL (below the knee) WeightliftingSquat Clean (EMOM 10:00, 2 Reps @ 75%)2xDB: Same 1xKB: EMOM 10:00, 3 Goblet Squats None: Below The Knee Squat Clean, EMOM 10:00 4 Reps MetconStrict…
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CrossFit WOD, May 26, 2020

May 26 2020Warm-upWarm-up400m Row Alternate, 100m Easy, 100m Hard -Then 3 Rounds For Quality Of: 4 Jerk Drops :20 Superman Hold 20 Flutter KicksWeightliftingSplit Jerk (Build to 1RM)1xDB: 4x4 (2 Right Arm, Left Foot Forward, 2 Left Arm, Right Foot Forward) 1xKB: (2 Right Arm, Left Foot Forward, 2 Left Arm, Right Foot Forward) None:…
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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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