Category Archives: WOD

The Workout of the Day

150130 Friday


Main – CrossFit

(No Measure)

AMRAC in 10 Minutes with

Mobility + 4-8:

Narrow-Grip High Pull Rnd 1 –> SDHP,

Wall Ball,

Box Jump (Step Down Rnd 1),

1-arm DB Press.

Strength/Skill Development

Push Press (x 2-4 x 6. Rest 2 minutes. )

WOD

Metcon (Time)

Complete 4 Rounds of:

8 Sumo DLHPs (Moderate NTE 95/65lbs)

12 Box Jumps (NTE 24/20″)

16 Wall Balls (NTE 20/14-10′)

150129 Thursday


Main – CrossFit

(No Measure)

AMRAC in 10 Minutes with

Mobility + 4-8:

Sumo Deadlift,

Wall Ball,

Dip,

KBS.

Strength Development

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

A1. : Front Squat (Build to a heavy single @ 30X1)

A2. : Ring Rows (@ 21X1; 4-6.)

WOD

Rowing Paris (Time)

Complete 3 Rounds:

400m Row

21 KBS -Moderate NTE 24/26kg

12 Burpees

150128 Wednesday


Main – CrossFit

Warm-up (No Measure)

AMRAC in 10 minutes with

Mobility + 4-8:

Good Morning,

BTN Press,

MB Get-up,

Renegade Row.

Strength/Skill Development

Spend 18 Minutes alternating b/w A1/2 NTE 4 Rounds.

A1. : Deadlift (x 5-8 )

A2. : 1-arm DB Thruster (x 5-8/arm)

WOD

Complete 4 Rounds of:

A. : Metcon (AMRAP – Reps)

30s Renegade Row-alternating arms (Moderate NTE 45/30lbs)

30s Rest

B. : Metcon (AMRAP – Reps)

30s MB Get-up Right (Moderate NTE 30/20lbs)

30s Rest

30s MB Get-up Left

30s Rest

C. : Airdyne 30s @ 90% (Calories)

Complete 30s at 90% effort.
30s Rest b/f returning to A.

150127 Tuesday


Main – CrossFit

(No Measure)

AMRAC in 10 minutes with

Mobility + 4-10:

Axle Press–>Push-Press

Axle Front Squat,

C2B Pull-up (Strict Rnd 1) or Ring-Rows,

Lateral Box Step-over.

Strength Development

Take 16 Minutes to alternate b/w A1-2 NTE 4 Rounds.

A1. : 1-arm Farmer’s Carry (x 20-40m/arm)

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

WOD

Metcon (Time)

50 Lateral Box Step-overs (NTE 24/20″)

40 Calorie Row

30 Axle Front Squats (Moderate NTE 110/70lbs)

20 Axle Push Press

10 C2B Pull-ups/Ring-Rows.

150126 Monday


Main – CrossFit

(No Measure)

AMRAC in 8 minutes with

Mobility + 3-8:

Power Clean,

Front Squat,

C2B Pull-up (Strict Rnd 1)

H/R Push-up.

Strength/Skill Development

Spend 18 Minutes alternating b/w A1/2.

A1. : Paused Back Squat (@ 32X1; 3-5. )

A2. : 1-arm DB High-Pull (@ 31X0; 6-10/arm )

WOD

Metcon (4 Rounds for distance)

Complete 4 sets of:

In 2 Minutes Complete:

8 Power Cleans

Max Distance Row

Rest 2 Minutes b/w sets.
For power cleans start @ ~50-60% today’s best BS x 5 & add as able to complete in under 20s. Note load for each round in notes with distance rowed.

150125 Sunday Recovery


Main – CrossFit

Recovery 2.2 (AMRAP – Rounds and Reps)

AMRAP in 20 Minutes @ 85% -Sustainable Effort

10 Axle Front Squat @ 40-50% max NTE 115/70lbs

20 Cals Airdyne

400m Sandbag Carry light NTE 50/25lbs

10 Cals Ski Erg
Note total time worked in comments for results.

150124 Saturday


Main – CrossFit

(No Measure)

AMRAC in 8 Minutes with

Mobility + 4-8:

BTN Thruster,

Romanian Deadlift,

Toes 2 Bar.

Strength Development

Take 15 Minutes to alternate b/w A1/2 NTE 3 Rnds.

A1. : Single Leg Deadlift (@ 30X1; 4-8/leg x 3. )

A2. : Weighted Dip (Wtd Ring Dip x 2-4 x 3 sets. )

WOD

Something To Believe In (AMRAP – Reps)

AMRAP in 9 MInutes:

Ascending ladder:

3, 6, 9, 12….

Thruster (~50-60% of a multi-rep max NTE 95/65lbs)

Toes 2 Bar

150123 Friday


Main – CrossFit

(No Measure)

AMRAC in 10 Minutes with

Mobility + 2-6:

1-arm Farmer’s Carry (building in load)

1-arm OH Squat,

Stone 2 Shoulder,

Axle Press.

Strength/Skill Development

Take 18 Minutes to alternate b/w A1/2 NTE 4 Rnds.

A1. : Farmer Carry ( x 20-40m Tough )

A2. : Axle Press Complex #1 (Build in load for complex. )

3 Axle Strict Press + 5 Axle Push-Press

WOD

Complete 3 Rounds of the following:

A1. : Metcon (AMRAP – Reps)

30s AMRAP Rt-arm OHS- Moderate NTE 55/35lbs.

30s Rest

A2. : Metcon (AMRAP – Reps)

30s AMRAP Lft-arm OHS- Moderate NTE 55/35lbs.

30s Rest

A3. : Metcon (AMRAP – Reps)

30s AMRAP Stone 2 Shoulder- Moderate NTE 80/60lbs.

30s Rest

A4. : Airdyne 30s @ 90% (Calories)

Complete 30s at 90% effort.
Rest 90s b/f returning to A1.