Category Archives: Work Out of the Day

CrossFit WOD, August 7, 2019

7 Aug 19Warm-upWarm-upFor Quality 500m Row @ 85% -3 Rds NFT 15 A.R.E. Squats 10 Box Jumps 5 Strict Pull Ups GymnasticsRope Climb (Spend 15 Minutes Working On Technique)MetconMetcon (Time)3 Rds For Time (15:00 cap) 500m Row 50 DU’s 5 Rope Climbs *note this is an all out sprint. leave nothing in any movement. Cool…
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CrossFit WOD, August 6, 2019

6 Aug 19Warm-upWarm-upFor Quality 35 Calorie Row -3 Rds NFT 8 Good Mornings (light weight) 8 Ring Rows 8 Close Grips SwingsWeightliftingDeadlift (4x2 @ 75% Standing On 25# Plates/Blocks)MetconMetcon (Time)9-7-5 Deadlifts 275/185# Ring Muscle Ups or 15-12-9 Deadlifts 225/155# Burpee Pull Ups *note the deadlift weight should be heavy and not unbroken. the gymnastics portion…
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CrossFit WOD, August 5, 2019

5 Aug 19Warm-upWarm-upWarm Up: For Quality 200m Run -3 Rds NFT 30 DU’s 10 KBS 8 Pressing OHS*note with the 3 second descent the focus is on stabilization with weight overhead.WeightliftingOverhead Squat (3x2 @ 13X1 Tempo Building)MetconNancy (Time)5 Rounds for time of: 400m Run 15 Overhead Squats, 95# / 65#Cool DownCool Down: Stretching Pigeon Stretch…
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CrossFit WOD, August 3, 2019

3 Aug 19Warm-upWarm-upFor Quality Coaches Warm Up -3 Rds NFT 10 Wall Balls 10 DB Strict Press 10 KBS MetconMetcon (Time) 3 Rds For Time (32:00 cap) 30 Wall Balls 30 SDLHP 75/55# 30 Calorie Row 30 Push Presses 75/55# 30 Push Ups 30 Back Squats 75/55# *note pure grunt work. Put the first round…
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CrossFit WOD, August 2, 2019

2 Aug 19Warm-upWarm-upFor Quality 500m Row @ 80% -3 Rds NFT 10 Close Grip Swings 8 Pressing OHS (bar) 6 DB Snatch (6 right arm/ 6 left) WeightliftingPower snatch +2OHS (5x1 Building)MetconMetcon (Time)For Total Time 45 Power Snatches 95/65# -Then 8 Rds Of, 6 Over The Bar Burpees 20 DU’s *note fast and hard on…
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CrossFit WOD, July 31, 2019

31 July 19Warm-upWarm-upFor Quality 2 Turkish Get Ups 10 Close Grip Swings 10 Calorie SkiWeightliftingClean and Jerk (Build to a 1RM for the day)MetconMetcon (Time)For Time 40 T2B 30 Calorie Ski 20 KBS 2/1.5 pood 10 Push Jerks 135/95# 20 Power Cleans 135/95# 30 Calorie Assault Bike 40 Pull Ups *note this wod is designed…
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CrossFit WOD, July 30, 2019

30 July 19Warm-upWarm-upFor Quality 600m Row @ 85-90% -3 Rds NFT 10 Push Up Drills 10 Alternating DB Snatches 10 GHD Sit UpsWeightliftingDeadlift (3x4 @ 80% across)MetconMetcon (Time)For Time 30 Deadlifts 185/125# 20 Ring Dips 30 Deadlifts 185/125# 20 Ring Dips 30 Reverse Lunges 20 Ring Dips 30 Reverse Lunges *note this is similar to…
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CrossFit WOD, July 29, 2019

29 July 19Mobility and stretching focus for the cool down, if you have extra time before/after class use it to mobilize. More lifting this week, weightlifting focus and a lot of pulling from the ground.Warm-upWarm-upWarm Up: For Quality Coaches Warm Up -3 Rds NFT 30 DU’s 10 Ring Rows 10 Air SquatsWeightliftingHigh Pull + Hang…
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CrossFit WOD, July 27, 2019

27 July 19Warm-upWarm-upFor Quality 400m Run -Then 3 Rounds Of 5 Double DB Snatch (practice) 20 Flutter Kicks 30 DU’sMetconMetcon (Time)For Time 800m Run -100 T2B -60 Double DB Snatch 2x45#/ 2x35# -20 Rope Climbs 800m Run *note Partition the T2B, DB, and Rope any way you like.
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CrossFit WOD, July 26, 2019

26 July 19Warm-upWarm-upFor Quality Coaches Warm Up -Then 3 Rounds Of 10 Squats (with plate held in front of you) 3 Strict Pull Ups 10 Close Grip Swings 6 KBSWeightliftingBack Squat (5x1 @ 90% Across)MetconMetcon (AMRAP - Reps)3 Rounds For Reps 1 Minute Max Back Squats (from floor) 135/95# -Rest 1 Minute 1 Minute Max…
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