Category Archives: WOD

The Workout of the Day

140723 Wednesday

John lunging it out in France!

Announcements

Third Annual Bowen Memorial Workout @Summit CrossFit THIS Sunday. Register @ CommunityFitnessEvents.com

Main – CrossFit

(No Measure)

AMRAC in 15 minutes with
Mobility + 5-8:
Snatch Press-under,
Stone 2 Shoulder + Squat,
1-arm DB HP,
T2B,
Box Jump (Step down Rnd 1)

Strength Development

3-Position Snatch (High to Low) ( 12 Minutes to build to a moderately tough complex)

Mid-hang snatch, BTK Snatch, Snatch from the floor. Complete power or full squat as appropriate for load per set & your present ability.

WOD

Metcon (AMRAP – Rounds and Reps)

AMRAP in 7 Minutes:

7 Front Squats (Use today’s best load from snatch complex)

7 T2B (T2Rings or Plank Burpees)

7 Box Jumps (NTE 24/20″)

140722 Tuesday

Mother-Daughter Ring-Rows.

Mother-Daughter Ring-Rows.

Mother-Daughter Ring-Rows.

Announcements

Third Annual Bowen Memorial Workout @Summit CrossFit THIS Sunday. Register @ CommunityFitnessEvents.com

Main – CrossFit

(No Measure)

AMRAC in 8 Minutes with
Mobility + 4-10:
OHS,
DB RBSU,
C2B Pull-up,
Inv Burpee.

Strength Development

A1. : Deadlift (TnG 3-5 x 5. )

A2. : 1-arm DB Press (@ 21X1; 3-6 x 4. )

WOD

A. : Metcon (3 Rounds for reps)

30s Right Leg DB RBSU (Moderate)
30s Left Leg DB RBSU

30s Rest

B. : Metcon (3 Rounds for reps)

60s Inverse Burpees

30s Rest

C. : Metcon (3 Rounds for reps)

60s Airdyne @ 85%

30s Rest

Art Class with Mark Bettis

 

NEW CLASSES STARTING SOON!

 

Enroll now limited capacity. Two new classes in October and November!

Exploring Textures: October 18-19, 2014 (intermediate to advanced)

- Oil & Wax – Intro Level: November 8-9, 2014 (entry level class)

Go to Mark’s Facebook Page or Website for more information.

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140721 Monday

All in the family!

Announcements

Third Annual Bowen Memorial Workout @Summit CrossFit THIS Sunday. Register @ CommunityFitnessEvents.com

Main – CrossFit

(No Measure)

AMRAC in 10 Minutes with
Mobility + 6-12:
Thruster,
1-arm DB High-pull,
H-R Push-up,
KBS.

Strength Development

A1. : Front Squat (4-8 x 4. )

A2. : 1-arm DB Bent Over Row (@21X1; 4-8/arm x 3. )

WOD

While You Were Sleeping (AMRAP – Rounds and Reps)

AMRAP in 10 Minutes
Row 300m
20 KBS (NTE 24/16kg)
10 H/R Push-ups

140720 Sunday Recovery

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Main – CrossFit

Recovery 1.3 (No Measure)

Complete 2-3 sets of:
30s 1-arm Farmer carry, Rt
30s Rest
30s MB Get-up on Rt
30s Rest
30s 1-arm Farmer carry, Lt
30s Rest
30s MB Get-up on Lft
30s Rest
30s Rt Side Plank
30s Rest
30s Battling Ropes
30s Rest
30s Lft side Plank
90s Rest

140719 Saturday

Max Patch

Main – CrossFit

(No Measure)

AMRAC in 12 Minutes with
Mobility + 5-10:
Power Clean + Front Squat,
1-arm DB HP,
Box Jumps (Step-down Rnd 1),
T-Push-up.

Strength/Skill Development

A1. : Back Squat (@ 30X1; 1-3 x 4. )

A2. : Weighted C2B Pull-up (@ 21X0; 1-3 x 4. (Gravitron @ 21X0; 3-6 x 4))

WOD

Metcon (Time)

400m Row

15-12-9
Power Clean (60-70% multi-rep max NTE 135/95lbs)
Box Jump Over (NTE 24/20″)

400m Row

140718 Friday

Shanna at the Grid League Draft.

Main – CrossFit

(No Measure)

AMRAC in 12 MInutes with
Mobility + 4-12:
Continental Clean,
Dip,
T2B,
MB Squat on Shoulder.

Strength/Skill Development

A1. : Continental Clean (1-3 x 5)

A2. : 1-arm DB Overhead Squat (x 3-6/arm x 4. )

WOD

Metcon (AMRAP – Rounds and Reps)

Complete 3 Rounds of:

AMRAP in 3 MInutes
10 Slammers (NTE 30/20lbs)
12 MB Squats (6/shoulder)
100m Run

Rest exactly 1 minute b/w rounds.
Pick up wherever you left off.

140717 Thursday

magicam-photo

Main – CrossFit

(No Measure)

AMRAC in 10 minutes with
Mobility + 5-12:
1-arm Farmer’s Carry,
BTNP,
Wall Ball,
Side Plank 30-45s/side.

Strength/Skill Development

Take 20 Minutes to work through A1-3 resting as needed b/w sets.

A1. : 1-arm RKBS (x 6-10/arm)

A2. : Box Jump for Height (x 1.1.1. Step down & rest 5s b/w each. )

A3. : Row 60s (3 Rounds for calories)

For Calories.

WOD

Metcon (Time)

20-15-10-5

RKBS (Use load from best 1-arm swing)

Ring or H/R Push-ups (Rx: Ring Push-ups)