Category Archives: WOD

The Workout of the Day

141122 Saturday Everyday Warrior Wk 3

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 )


Round & Round (Time)

Block Run to Left

Rest exactly 3 minutes walking

Block Run to Right

Subtract 3 Minutes off overall time.

141121 Friday

Main – CrossFit

(No Measure)

AMRAC in 10 Minutes with

Mobility + 3-8:

Back Squat,



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 )


Jet (Time)

Four Rounds of:

10 Burpees

15 Kettlebell Swings (NTE 32/24 kg)

30 Double-Unders

141120 Thursday

Main – CrossFit

(No Measure)

AMRAC in 8 Minutes with

Mobility + 4-8:

1-arm OHS,

Axle Press–>Push-Press

Bent over Barbell Row (2s pause @ chest),

Toes 2 Bar (Strict Rnd 1).

Strength/Skill Development

Spend 16 Minutes alternating b/w A1/2:

A1. : Barbell Box Step-up (x 10-16 alternating )

Barbell on back

A2. : 1-arm DB High-Pull (@ 20X1; 4-8/arm)


Metcon (AMRAP – Rounds and Reps)

AMRAP in 15 MInutes

400m Row

20 Axle Push-Press (50-60% of a multi-rep max NTE 110/70lbs)

10 Toes 2 Bar
Every 10m on rower is 1 rep for partial rounds.

141119 Wednesday

Main – CrossFit

(No Measure)

AMRAC in 10 Minutes with

Mobility + 3-8:

Back Squat,


Strict C2B Pull-up,

TnG Power Clean.

Strength/Skill Development

Spend 18 Minutes working between A1/2 NTE 4 Rounds:

A1. : Axle Front-Rack Walking Lunge (x 16-20 Steps )

A2. : Weighted C2B Pull-up ( @ 31X1; 3-5 )

A2.: Muscle-ups (AMRAP Unbroken. )


Chief (AMRAP – Rounds and Reps)

Complete 3 rounds:

AMRAP in 3 minutes of:

3 Power clean (~70% of multi-rep max NTE 135/95lbs)

6 Push-up

9 Squat

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

141118 Tuesday


Main – CrossFit

(No Measure)

AMRAC in 10 Minutes with

Mobility + 6-10:

Sumo Deadlift,

1-arm DB Press,

Box Jump-Step down,

MB Get-up.

Strength Development

Take 20 Minutes to alternate between A1/2: NTE 4 Rounds.

A1. : Good Mornings ( x 6-10)

A2. : 1-arm DB OH Carry ( x 30-60m/arm Tough)


A. : 3 Minute AMRAP Box Jumps (Step-down) (AMRAP – Reps)

NTE 24/20″
Rest exactly 2 Minutes

B. : 3 min MB Get-up (AMRAP – Reps)

AMRAP MB Get-ups in 3 minutes-alternating sides.

Rest 2 minutes.
Rest exactly 2 Minutes.

C. : 3 Min Plank Burpee Lateral BSO (AMRAP – Reps)

AMRAP Plank Burpee Lateral Box Step-Overs NTE 24/20″

141117 Monday


Main – CrossFit

(No Measure)

AMRAC in 12 Minutes with

Mobility + 5-10:

1-arm DB OHS (use fat grip),

Platform Dip,

DB BSU-alternating,

Stone 2 Shoulder.

Strength Development

Spend 18 Minutes alternating b/w A1/2:

A1.: Front Squat (x 2-4 )

A2. : Narrow Grip High Pull (NGHP) (@21X1; 6-10 )


EMOM for 15 minutes transitioning stations each minute for 5 rounds.

A.: DB Box Step-up (x 12 alternating- moderately tough )

B.: Stone to Shoulder (x 6 alternating shoulders)

With stone or medicine ball take object from ground up to shoulder. 1 step or 2 step method is appropriate.
Look to inc load as able to complete 6 in under 30s. Post best set of 6.

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

Complete 30s at 90% effort.
Post total cals accumulated over 5 rounds.

141116 Sunday Recovery


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