Category Archives: WOD

The Workout of the Day

140729 Tuesday

kenanDL

Main – CrossFit

(No Measure)

AMRAC in 10 Minutes with
Mobility + 6-12:
Romanian Deadlift,
1-arm DB OH Carry,
Axle Front Squat,
T2B (Strict Rnd 1).

Strength Development

Hang Clean Complex #1 (Spend 12 Minutes building to a heavy complex. )

Hang Power Clean x 2 + FS x 1

WOD

A. : Metcon (AMRAP – Rounds and Reps)

AMRAP in 4 Minutes

8 Deadlifts (@ 70-80% of today’s best complex NTE 135/95lbs)

6 Hang Power Clean

4 Front Squats

24 Double Unders

Rest 2 Minutes before B.

B. : 1000m Row (Time)

Max Effort 1000m Row

140728 Monday

Congrats to Kim rocking out 3rd place at the Greenville Games this weekend!

Congrats to Kim rocking out 3rd place at the Greenville Games this weekend!

Congrats to Kim rocking out 3rd place at the Greenville Games this weekend!

Main – CrossFit

(No Measure)

AMRAC in 10 Minutes with
Mobility + 4-12:
BTN Thruster,
MB Get-up,
Wall Ball,
C2B Pull-up (Strict Rnd 1).

Strength Development

A1. : Deadlift (@ 32X1; x 3-6 x 4)

A2. : Axle Shoulder Press (@ 30X1; x 3-6 x 4. )

A2. : Handstand Push-ups (AMRAP in 20s x 4. )

Post accumulation of all reps.
Recommend 66% BW strict press prior to HSPU.
Strict or kipping as able.

WOD

Metcon (AMRAP – Reps)

In 8 MInutes Complete:

700m Block Run to left

35 Wall Balls (NTE 20/14lbs-10′)

AMRAP MB Get-ups -alternating (NTE 30/20lbs)

140726 Saturday

Main – CrossFit

(No Measure)

AMRAC in 10 Minutes with
Mobility + 4-10:
1-arm Farmer’s Carry,
Goblet Squat,
T2B (Strict Rnd 1),
Axle Sh 2 OH (Strict Press Rnd 1).

Strength Development

Spend 18 Minutes working through A1-3:

A1. : Stone to Shoulder ( x 2-4/side )

With stone or medicine ball take object from ground up to shoulder. 1 step or 2 step method is appropriate.

A2. : Weighted Dip (@ 30X1; 4-8 (Gravitron 8-12))

Utilize BW when reporting load. Add if weighted or subtract with gravitron.

A3. : Renegade Row ( X 8-12 alternating )

WOD

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Metcon (Time)

Complete 3 Rounds of:

9 T2B (Sub T2Rings or Plank Burpees)

6 Axle Shoulder to Overhead (70-80% of a multi-rep max NTE 115/85lbs)

300m Run

140725 Friday

burpees 1

Main – CrossFit

(No Measure)

AMRAC in 8 Minutes with
Mobility + 4-10:
1-arm OHS,
Good Morning,
Dip,
Rebounding x 20s.

Strength Development

A1. : Axle Front Rack Reverse Lunge (@ 20×1; x 16-20 x 3. )

A2. : Narrow Grip High Pull (NGHP) (@ 21X0; 8-12 x 2. )

WOD

Complete 3 sets of the following:

Metcon (3 Rounds for reps)

In 3 Minutes:

350m Row

10 Burpees AFAP

AMRAP Double Unders

Rest 3 Minutes

140724 Thursday

Shanna with 2013 CF Games Champ Sam Briggs!

Main – CrossFit

(No Measure)

AMRAC in 12 minutes with
Mobility + 6-12:
Back Squat,
1-arm DB Press,
Plank Roll,
C2B Pull-up(Strict Rnd 1).

Strength Development

A1. : 1-arm DB Push-Press ( x 4-8/arm x 4.)

A2. : Barbell Row (@ 21X1; 4-8 x 3. )

WOD

Metcon (AMRAP – Rounds and Reps)

AMRAP in 10 Minutes

12 Power Cleans (Today’s best BB Row x 8 NTE 135/95lbs)

300m Run

9 Power Cleans

200m Run

6 Power Cleans

100m Run