Category Archives: WOD

The Workout of the Day

141216 Tuesday

#fitnessnerds

Main – CrossFit

(No Measure)

AMRAC in 10 Minutes with

Mobility + 2-8:

Axle Front Squat,

T-Push-up,

Turkish Get-up,

Toes 2 Bar.

Strength Development

Take 15 Minutes to work through A1/2:

A1. : Thruster (x 3-5 )

A2. : 1-arm DB Bent Over Row (x 4-6/arm )

WOD

Turkey Run (Time)

10-8-6-4-2

Turkish Get-ups -Alternating sides. (Moderately Tough NTE 28/20kg)

Run 300m after each set.

141215 Monday

Look for these faces in group classes this week!

Main – CrossFit

(No Measure)

AMRAC in 8 Minutes with

Mobility + 4-8:

Sumo Deadlift,

C2B Pull-up (Strict Rnd 1),

Wall Ball,

KBS.

Strength Development

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

A1.: Back Squat (@30×1; build to a tough single. )

A2. : 1-arm DB High-Pull (@31X0; 4-6/arm )

WOD

Metcon (AMRAP – Rounds and Reps)

AMRAP in 12 Minutes with:

20 Wall Balls (NTE 20/14-10′)

20 KBS (NTE 32/24kg)

400m Row
Every 10m is worth 1 rep for any uncompleted rounds

1412213 Saturday

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Main – CrossFit

(No Measure)

AMRAC in 8 Minutes with

Mobility + 3-10:

Romanian Deadlift,

1-arm DB Press,

Pull-up (Strict Rnd 1),

Box Jump (Step Down).

Strength Development

A1. : Front Squat (@30×1; 4-6 x 4)

A2. : Kipping Pull-ups (AMRAP-2 x 3. )

Recommend 3 strict pull-ups & 3 strict dips prior to kipping pull-ups.

WOD

A. : 400m Run (Time)

Max Effort 400m Run
First run @ 90% effort.

Rest exactly 1 minutes following the run.

B. : Metcon (AMRAP – Rounds and Reps)

AMRAP in 5 Minutes

4 Front Squats (~70-80% of today’s best 4+RM NTE 185/125lbs)

8 High Box Jumps (step-down NTE 30/24″)
Rest exactly 1 minute at the end of the AMRAP.

C. : 400m Run (Time)

Max Effort 400m Run

141212 Friday

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Main – CrossFit

(No Measure)

AMRAC in 8 Minutes with

Mobility + 4-8:

Overhead Squat,

Toes 2 Bar,

Dip,

Plank Burpee DB BSU.

Strength Development

Spend 18 Minutes working through A1-3:

A1. : Sumo Deadlift High Pull (x 6-10 )

A2. : 1-arm DB OH Carry (x 40-80m/arm )

A3. : DUs in 60s (AMRAP – Reps)

AMRAP Double Unders in 60s.

WOD

Metcon (AMRAP – Reps)

Complete 4 sets of:

In 2 Minutes:

250m Row

AMRAP Plank Burpee DB BSU (Moderately Tough NTE 45/35lbs-24/20″)

Rest 2 Minutes.

141211 Thursday

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Main – CrossFit

(No Measure)

AMRAC in 10 Minutes with

Mobility + 4-10:

Back Squat,

Suitcase Deadlift,

Axle Shoulder Press,

Box Jump (Step-down Rnd 1).

Strength Development

A. : Axle Shoulder Press (3-5 x 3. Rest 2 Minutes. )

B. : Axle Shoulder to Overhead (2-3 x 3. Rest 2 Minutes. )

Utilize push-press or push-jerk.

WOD

Ascending Ladder Pwr Cln/Bx Jmps (Time)

1, 2, 3, 4, 5, 6, 7, 8, 9, 10

Power Clean (70-80% of multi-rep max NTE 155/105lbs)

Box Jump (NTE 24/20″)
This workout was last completed on Friday 12/18/2013.

141210 Wednesday

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Main – CrossFit

Warm-up (No Measure)

AMRAC in 10 minutes with 3-6:

Wall Ball,

C2B Pull-up (Strict Rnd 1),

Turkish Roll-up–>TGU,

Back Squat.

Strength/Skill Development

A1. : Back Squat (6, 4, 2, 6. )

A2. : Weighted C2B Pull-up (x 2-4 x 4. )

A2. : Muscle-ups (AMRAP x 4, (Score total reps.))

WOD

Complete 3 Rounds of A1-4:

A1. : Metcon (AMRAP – Reps)

30s AMRAP Wall Balls

Rest 30s

A2. : Metcon (AMRAP – Reps)

30s AMRAP Turkish Get-up – Right (@ Moderate Effort NTE 1.5/1 pd)

Rest 30s

A3. : Metcon (Calories)

30s AMRAP Turkish Get-up – Right (@ Moderate Effort NTE 1.5/1 pd)

Rest 30s

A4. : Row 30 seconds (Calories)

Post combined calories from all sets.
Rest 30s b/f returning to A1.

141209 Tuesday

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Main – CrossFit

(No Measure)

AMRAC in 10 Minutes with

Mobility + 4-10:

Back Squat,

1-arm DB High-pull,

Dip,

Toes 2 Bar.

Strength Development

Take 20 Minutes to alternate between A1-3: NTE 4 Rounds.

A1. : Single Leg Deadlift (x 5-8/leg )

A2. : BTN Press (x 5-8 moderately tough )

A3. : Airdyne 15 (Time)

15 calories for time

WOD

Singing In My Sleep (AMRAP – Rounds and Reps)

AMRAP in 8 Minutes

5 Deadlifts @ 60-70% of a multi-rep max NTE 225/155

10 Burpees Over Bar