Category Archives: WOD

The Workout of the Day

150319 Thursday

photo (16)

Main – CrossFit

(No Measure)

AMRAC in 8 Minutes with

Mobility + 2-8:

Good Morning,

Push-up,

Paused 1-arm Waiter’s Squat,

Rebounding x 20s.

Strength Development

20 minutes to rotate A1/2 NTE 6 Rnds

A1. : Back Squat (@20X2; x 2-4)

A2. : Weighted Dip (@ 21X0; 2-3 )

compare to last Thursday’s weighted pull-up

WOD

Space of Presence (4 Rounds for reps)

Complete 4 Rounds of:

In 2 Minutes:

250m Row

AMRAP Double Unders

Rest 2 Minutes b/w rounds.

150318 Wednesday

photo (70)

Main – CrossFit

(No Measure)

AMRAC in 8 Minutes

with Mobility + 3-10:

Back Squat,

C2B Pull-up (Strict Rnd 1)–>BMU as able,

BTN Press,

Box Jump (Step down Rnd 1).

Strength Development

A. : Clean Complex #2 (10 Minutes to build to a moderately tough complex )

Power Clean + HPC + SH2OH x 2

B. : Pistols (4 sets of: 20s AMRAP leg, Rest 40s b/w legs. )

Add load as able to complete 10 reps in 20s.

B. : Russian Box Step-up (4 sets of: 20s AMRAP leg, Rest 40s b/w legs. )

Add load as able to complete 10 per set per leg.

WOD

Metcon (AMRAP – Rounds and Reps)

AMRAP in 10 minutes:

Choice of:

2 BMU(Rx+) or

4 C2B (Rx) or

8 Ring-Rows

Followed by:

8 Squat Cleans (70-80% of today’s best complex NTE 135/85lbs)

400m Run
Approximately every 50m is one point on the run for any partial rounds.

150317 Tuesday

IMG_1180

Happy St. Patrick’s Day!

Remember to wear green!

Main – CrossFit

Warm-up (No Measure)

AMRAC in 10 minutes with Mobility + 4-8: Snatch Press-under, Toes 2 Bar, Slammer.

Strength/Skill Development

A1. : Paused Overhead Squat ( @ 32X1; 3-5 x 4)

A2. : 1-arm DB High-Pull (@ 21X0; 5-8/arm x 3)

WOD

Metcon (Time)

20-15-10-5 Slammer (Moderate NTE 30/20lbs) Toes 2 Bar Squat w/MB

150316 Monday

burpees 1

Main – CrossFit

(No Measure)

AMRAC in 8 Minutes

with Mobility + 2-10:

Romanian Deadlift,

DB Shoulder Press–>DB Push-Press,

Knees 2 Elbow.

Strength Development

A1. : Deadlift (TnG 8, 6, 4, 2. )

A2. : Wall Walks (30s Steady x 3 rounds. )

A3. : Axle Push-Press (TnGx 5-8 x 3 sets. )

WOD

A. : Metcon (AMRAP – Rounds and Reps)

AMRAP in 5 Minutes:

7 Deadlift (60-70% of today’s best double NTE 225/155)

7 HSPU (Rx+) or H/R Burpee with strict push-up (Rx if DL load is also Rx)

Rest 2 Minutes

B.: Metcon (AMRAP – Rounds and Reps)

AMRAP in 5 Minutes:

100m Run

10 DB Push-Press (Rx 45/35, Rx + 55/45)
Every 50m run is considered 1 rep for any partial rounds.

150314 Saturday Open 15.3

Kate standing up 225lbs hitting a clean PR this weekend!

 

Main – CrossFit

(No Measure)

AMRAC in 10 Minutes with

Mobility + 4-8:

Turkish Get-up,

Bent over barbell Row,

Wall Ball,

Rebounding x 15s.

Strength/Skill Development

Spend 15 minutes alternating b/w A1/2 NTE 4 Rounds.

A1. : Hang Power Clean (x 2-3 )

(Build to 80% effort if doing 15.3 Rx)

A2. : Weighted Pull-ups (@21X0; 1-2 )

(80% effort if doing 15.3 Rx)

WOD

CrossFit Games Open 15.3 (AMRAP – Reps)

14-Minute AMRAP of:

7 Muscle-ups

50 Wall-Ball Shots, 20# / 14#

100 Double-Unders

15.3 Scaled Option A (AMRAP – Reps)

AMRAP in 14 Minutes:

50 Wall Balls

100 Double Unders

15 Hang Power Cleans (@60-70% multi-rep NTE 115/75lbs)

150313 Friday

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Main – CrossFit

(No Measure)

AMRAC in 8 Minutes with

Mobility + 2-8:

Paused Back Squat,

DB Single Leg Deadlift,

MB Get-up,

Toes 2 Bar.

Strength/Skill Development

15 Minutes to alternate b/w A1/2:

A1. : Kettlebell Swing w/1s OH (x 8-12)

American KBS with 1 second hold when KB is fully overhead.

A2. : 1-arm DB Press (x 4-6/arm)

WOD

There’s Your Trouble (Time)

800m Row

10 MB Get-ups-Moderate NTE 30/20lbs

600m Row

10 MB Get-ups

400m Row

10 MB Get-ups

200m Row

150312 Thursday

IMG_1825

Main – CrossFit

(No Measure)

AMRAC in 10 Minutes with

Mobility + 4-8:

BTN Thruster,

C2B Pull-up (Strict Rnd1)–>RR/MU,

Squat Clean TnG,

RKBS.

Strength Development

A1. : Thruster (5-5-5-5)

A2. : Weighted C2B Pull-up (@ 21X0; 2-3 x 3. )

WOD

EMOM x 15 Minutes cycling A-C:

Choose 1 of the options for B1-B3.

A. : Squat Clean (TnG x 4 )

B1. : Muscle-ups (AMRAP UB Set NTE 20s of work)

B2. : Chest-To-Bar Pull-ups (AMRAP UB Set NTE 20s of work/)

B3. : Ring Rows (AMRAP UB Set NTE 20s of work)

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

Complete 30s at 90% effort.