Category Archives: WOD

The Workout of the Day

150225 Wednesday

Main – CrossFit

(No Measure)

AMRAC in 8 minutes with

Mobility + 3-6:

BTN Thruster,

C2B Pull-up (Strict Rnd 1),

Box Jump-step down,

Kip Swing–>T2B.

Strength/Skill Development

Spend 20 Minutes alternating b/w A1/2 NTE 5 Sets. Choose one of the 2 options for A2:

A1.: Squat Clean Thruster (x 1-2 Reps (TnG as able))

A2. : Muscle-up + Ring Dips (AMRAP -2. )

Complete MU followed by designated number of Ring Dips

A2. : Weighted Dip (@ 20X1; 4-8)

WOD

Metcon (AMRAP – Reps)

AMRAP in 10 Minutes

10-8-6-4-2

Squat Clean (70-80% of today’s best NTE 135/95lbs)

Burpee over the Bar

Toes 2 Bar
90 reps in a full round. If you complete the cycle with time remaining go back to the round of 10.

150224 Tuesday

Main – CrossFit

(No Measure)

AMRAC in 8 minutes with

Mobility + 4-10:

Back Squat,

Toes 2 Bar,

1-arm OH Carry,

Slammer,

Box Jump (Step down Rnd 1).

Strength/Skill Development

Spend 20 Minutes cycling A1-3 NTE 4 Rounds.

A1. : Back Squat (@ 30×1; 4-6. Rest 45s)

A2. : Axle F/R Box Step-up (x 8-12 alternating Rest 45s)

A3. : Strict Pull-ups (AMRAP in 30 seconds )

Combine reps for all sets for score.
Rest 90s b/f returning to A1.

A3 : Ring Rows (AMRAP in 30 seconds )

Rest 90s b/f returning to A1.

WOD

A. : 500m Row (Time)

Max Effort 500m Row
95% effort

Rest exactly 1 minutes b/f beginning B.

B. : Metcon (Time)

Complete 3 Rounds of:

15 Slammers (Moderate NTE 30/20lbs)

20 Box Jumps (NTE 24/20″)
Rest exactly 1 minute before beginning C.

C.: 500m Row (Time)

Max Effort 500m Row

150223 Monday

Main – CrossFit

(No Measure)

AMRAC in 10 minutes with

Mobility + 4-8:

BTN Thruster,

F/R KB Hold 20s,

Tire Flip,

Stone 2 Shoulder.

Strength/Skill Development

Spend 15 minutes cycling b/w A1/2:

A1. : Russian Kettlebell Swing (x 15-20)

A2.: 1-arm DB Press (x 5-10/arm)

A2. : Handstand Push-ups (AMRAP in 30s)

Post best set in 30s.

WOD

Rest exactly 1 minutes b/w stations A-E. Complete each station once for max effort.

A. : Metcon (AMRAP – Reps)

Tire Flips: AMRAP in 2 Minutes

B. : Metcon (AMRAP – Reps)

F/R Double KB Hold (NTE 24/16kg)

AMRAP Seconds in 2 Minutes.
Note total seconds as reps.

C.: Metcon (AMRAP – Reps)

Stone 2 Shoulder: AMRAP in 2 Minutes-Alternating Shoulders (Moderate-NTE 80/50lbs)

D. : Airdyne Max in 2 minutes (Calories)

for cals

E. : Front Leaning Rest (Rings) (AMRAP Seconds in 2 Minutes. )

Note total seconds as reps.

150222 Sunday Recovery

Main – CrossFit

Recovery 3.2 (No Measure)

Complete 3-5 Sets @ 70-80%:

60s AirDyne

60s Bear Crawl

60s Walking Lunge -slow to steady pace

60s Side Plank (30s/arm-forearm support)

60s 1-arm OH Carry (30s/arm) -Moderate

60s Row

150221 Saturday

Main – CrossFit

(No Measure)

AMRAC in 10 Minutes with

Mobility + 4-8:

Snatch Press-under,

TnG Deadlift,

C2B Pull-up (strict Rnd 1),

Rebounding–>Double unders 15-20s.

Strength Development

: Overhead Squat (@ 30X1; 5-3-1-5-3-1. Rest 2 Minutes. )

WOD

The Twilight (AMRAP – Reps)

AMRAP in 6 Minutes

10 Deadlifts (@~40% max NTE 85/135lbs)

30 Double Unders

15 Deadlifts (@~50% max NTE

125/185lbs)

30 Double Unders

20 Deadlifts ( ~60% max NTE 145/205lbs)

30 Double Unders

Skills and Drills Clinic

10306397_10102912675511954_2351375401391090793_nJoin us this Saturday, February 21st from 7:30am until 8:30am for a Skills and Drills clinic.

This months clinic will be on effective rowing technique and kipping for pull ups and toes to bar.

Clinic is FREE to CFA and SAC members and only a $10 drop in for non-members

150220 Friday

Main – CrossFit

(No Measure)

AMRAC in 8 Minutes with

Mobility + 3-8:

Axle Overhead Squat,

Power Clean -TnG Practice-Light!,

Burpee to 6″ Reach,

Box Jump (step down Rnd 1).

Strength/Skill Development

Take 20 Minutes to cycle through A1/2 NTE 4 Rounds.

A1. : Single Leg Deadlift (@ 30X1; 3-6/leg. Rest 30s b/w legs & A2. )

A2. : Bar Facing Burpees (AMRAP – Reps)

Max reps in 60s.
Start first set at steady pace & work to increase speed/intensity each set.

Rest 2 Minutes b/f advancing back to A1.

WOD

Get Lucky (AMRAP – Rounds and Reps)

AMRAP in 15 Minutes:

9 Burpees to 6″ reach

12 Power Cleans (40-50% of a multi-rep max NTE 95/65lbs)

15 Box Jumps (NTE 24/20″)

150219 Thursday

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Main – CrossFit

(No Measure)

AMRAC in 10 Minutes with

Mobility + 3-10:

Bent-over Supinated Barbell Row,

Snatch Press-under,

Sumo Good Morning,

DB Manmaker.

Strength Development

Spend 20 Minutes alternating A1/2:

A1.: Front Squat (@ 20X1; 5-8)

A2. : Weighted C2B Pull-up (@21X0; 5-8)

Partner WOD

Metcon (AMRAP – Reps)

AMRAP DB ManMakers in 10 Minutes (Moderate Load NTE 35/25lbs)

Partners alternate after every 5 reps.
Post total reps completed as a team.