Category Archives: Work Out of the Day

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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CrossFit WOD, May 11, 2020

11 MAY 2020Warm-upWarm-up400m Run @ 85% -Then 3 Rounds For Quality Of: 6 Pressing OHS Bar -or- PVC 25 DU’s 6 KBSWeightliftingBelow the Knee Squat Snatch (4 x 2 @ 75-80%)Pull To Below The Knee, Pause For :03 Then Lift1xDB: Same But Perform 1 Rep Right Arm, And 1 Left Arm 1xKB: Same But Perform…
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CrossFit WOD, May 9, 2020

5/9/2020Warm-upWarm-upWarm Up: 4x100m Run @ 85%, 100m Walk Back -Then 3 Rounds For Quality Of: 20 DU’s 5 Pressing OHS (use broom/pvc/empty bar) 10 Deadlifts (same broom/pvc/empty bar)WeightliftingOverhead Squat (Build to a 5 rep heavy)Bar: Build to heavy 5 rep with a full snatch to start, that’s your first rep 1xDB: 4x4 Doing a full…
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CrossFit WOD, May 8, 2020

May 8 2020Warm-upWarm-upRun or Row 5x Rds 100m @ Growing Intensity And 100m Walk Pick A Spot With 100m, Run Out, Walk Back. No Stopping -Then 3 Rounds For Quality Of: 20 But Kicks (count each) 20 High Knees (count each) 10 Good Mornings ConditioningMetcon (Time) Run / Row 800m @ 95% -Rest 4:00 4…
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CrossFit WOD, May 6, 2020

May 6 2020Warm-upWarm-up500 Row -or- 400m Run @ 75% -Then 3 Rounds For Quality Of: 5 Kang Squats 5 Push Ups 3 Inch Worms with no push up WeightliftingDeadlift (Build To Heavy 5 Rep)2xDB: 4x6 With A 3 Second Tempo Going Down 1xKB: 4x8 Suitcase DL. 4 Right Side, Then 4 Left None: 4x8 Good…
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CrossFit WOD, May 5, 2020

May 5 2020Happy Cinco De Mayo!Warm-upWarm-up100ft of Walking Lunges (about 35-40) -Then 3 Rounds For Quality Of: :30 Handstand Hold -or- Hold plate/bar/DB overhead 20 DU’s 10 Trunk Twists Holding A Weight, count one sideWeightliftingPush Press (Bar: 4x8)2xDB: 4x6 w/2 second pause at top locked out 1xKB: 4x6 do 3 right arm, then 3 left…
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