Category Archives: WOD

The Workout of the Day

141128 Friday


Main – CrossFit

(No Measure)

AMRAC in 8 Minutes with

Mobility + 4-8:

Axle Front Squat,

Deadlift-TnG,

Push-up,

Wall Ball.

Strength Development

A. : Stone to Shoulder (x 4-6 alternating (2-3/side) )

With stone or medicine ball take object from ground up to shoulder. 1 step or 2 step method is appropriate.
Spend 12 Minutes building to a tough 2-3/shoulder.

B. : Farmer Carry (x 30-40m )

Partner WOD

Metcon (AMRAP – Rounds and Reps)

Partners alternate whole rounds to complete as many rounds and reps as possible in 10 minutes of:

10 Deadlifts – Moderate (50-60% of a multi-rep max NTE 185/135lbs)

10 Wall Balls

141127 Thursday DIY WOD

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Main – CrossFit

(No Measure)

5 Minutes of movement/mobility:

Jumping Jacks

Sampson Stretch

Plank Burpees

Sit-ups

WOD

A. : Metcon (3 Rounds for reps)

Complete 3 sets of:

1 Minute Squats

1 Minute Lunges

2 Minutes Side Plank (1 Minute/side)

Rest 1 Minute
Note reps for Squats & Lunges

B. : Annie (Time)

50-40-30-20-10
Double-unders
Sit-ups
Focus on good posture on sit-ups. Sub rebounding if no access to jump rope.

141126 Wednesday

Grandmother & granddaughter

Main – CrossFit

(No Measure)

AMRAC in 10 Minutes with

Mobility + 2-10:

Axle Front Squat,

Man-maker,

Strict C2B Pull-up,

Box Jump (Step-down Rnd 1).

Strength/Skill Development

Spend 18 Minutes working between A1/2 NTE 5 Rounds:

A1. : Good Mornings (@ 30X1; 4-8)

A2. : 1-arm DB OH Carry (x 40-80m/arm -tough)

Partner WOD

Metcon (AMRAP – Rounds and Reps)

Partners alternate whole rounds to complete as many rounds and reps as possible in 15 minutes of:

3 Man-Makers-Moderate NTE 35/25lbs

6 Burpees

9 Box Jumps NTE 24/20″

141125 Tuesday “Lamp”

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Main – CrossFit

(No Measure)

AMRAC in 10 Minutes with

Mobility + 4-8:

Stone 2 Shoulder + Squat,

T-Push-up.

Box Step-up w/KB,

C2B Pull-up (Strict Rnd 1).

Strength Development

Take 16 Minutes to alternate between A1/2: NTE 5 Rounds.

A1. : Sumo Deadlift ( x 4-8)

A2. : Front Leaning Rest (Rings) ( x 40-60s)

WOD

Lamp (AMRAP – Rounds and Reps)

AMRAP in 10 minutes:

10 Goblet squat (Moderate NTE 16/24kg)

20 Box Step-ups w/KB

30 Double Unders
This workout was last completed on Friday 121207.

141124 Monday

BioFeedback Lecture Group from Saturday.

Main – CrossFit

(No Measure)

AMRAC in 10 Minutes with

Mobility + 4-12:

Thruster,

C2B Pull-up (Strict),

Sumo Good Morning,

Axle F/R Walking Lunge.

Strength Development

Spend 18 Minutes alternating b/w A1/2:

A1.: Paused 1-arm Waiter’s Squat (x 6-10/arm)

A2. : Bent Over Row (@21X1; 8-12)

WOD

C. : Bryson (Time)

400m Row

10 Thrusters (60-70% of a multi-rep max NTE 115/75lbs)

300m Row

10 Thrusters

200m Row

10 Thrusters

100m Row

10 Thrusters

141122 Saturday Everyday Warrior Wk 3

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Main – CrossFit

(No Measure)

AMRAC in 10 Minutes with

Mobility + 5-10:

Snatch Press-under,

1-arm DB High-pull,

High Box Jump (Step Down),

Side Plank 60s/side.

Strength Development

Complete A then choose either B1, B2 or B3 for the second part.

A.: Shoulder to Overhead (12 Minutes building to a heavy double. )

Utilize push-press, push-jerk or split jerk.

B1. : Overhead Squat (Build to a max )

B2. : Back Squat (Build to a max )

B3. : Front Squat (Build to a max )

WOD

Round & Round (Time)

Block Run to Left

Rest exactly 3 minutes walking

Block Run to Right

Subtract 3 Minutes off overall time.

141121 Friday

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Main – CrossFit

(No Measure)

AMRAC in 10 Minutes with

Mobility + 3-8:

Back Squat,

KBS,

Dip,

Rebounding x 15-25s.

Strength Development

Take 20 Minutes to alternate b/w A1/2.

A1. : Hang Power Clean (x 2-4 TnG as able. )

A2. : 1-arm DB Overhead Squat (x 4-8/arm )

WOD

Jet (Time)

Four Rounds of:

10 Burpees

15 Kettlebell Swings (NTE 32/24 kg)

30 Double-Unders