Category Archives: WOD

The Workout of the Day

140914 Sunday Recovery

Congrats to those that took part in the Master's Competition yesterday in Concord, NC...Tony Hoffman, Neil Duvall, Anna Robertson, Dawn Greene & Kim Shankle! Special shout out to Kim Shankle who took 2nd place! Everyone had a great time & awesome efforts!

Congrats to those that took part in the Master's Competition yesterday in Concord, NC...Tony Hoffman, Neil Duvall, Anna Robertson, Dawn Greene & Kim Shankle! Special shout out to Kim Shankle who took 2nd place! Everyone had a great time & awesome efforts!

Congrats to those that took part in the Master’s Competition yesterday in Concord, NC…Tony Hoffman, Neil Duvall, Anna Robertson, Dawn Greene & Kim Shankle! Special shout out to Kim Shankle who took 2nd place! Everyone had a great time & awesome efforts!

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

140913 Saturday

IMG_7415

IMG_7415

Main – CrossFit

(No Measure)

AMRAC in 15 Minutes with
Mobility + 5-10:
1-arm OHS,
C2B Pull-up (Strict Rnd 1),
Back Squat,
Plank Burpee Box Jump.

WOD

Habits (4 Rounds for calories)

Complete 4 Sets of:

In 3 Minutes Complete:

7 Back Squats (Start @ ~70% of multi-rep max & build as able)

14 Plank Burpee Box Jumps (NTE 16/20″)

Max Calorie Row in Remaining Time.

Rest 6 Minutes b/w Sets.

140912 Friday

MLAT

Main – CrossFit

(No Measure)

AMRAC in 10 Minutes with
Mobility + 4-8:
Stone 2 Shoulder,
Ring-Row,
1-arm DB Thruster,
C2B Pull-ups (Strict Rnd 1).

Strength Development

Split Jerk (12 Minutes to build to a Tough Single. )

WOD

Complete a 15 Minute EMOM alternating between each of the following stations. Wave load as desired at each station.

A1. : Stone to Shoulder ( x 6 alternating)

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

A2. : Shoulder to Overhead (x 4 TNG @ 60-70% of today’s best)

Utilize push-press, push-jerk or split jerk.
Push-press or push-jerk recommended.

A3. : Ring Rows (x 8 Moderate effort. )

140911 Thursday

september-11-remembrance-2

Main – CrossFit

(No Measure)

AMRAC in 12 minutes with
Mobility + 5-10:
1-arm OH Carry,
Sumo Deadlift,
Wall Ball,
Ring-Row,
Burpee.

Strength Development

A1. : Front Squat (3-5 x 5)

A2. : 1-arm DB High-Pull (@ 21X0; 5-8/arm x 4. )

WOD

Remembrance (Time)

21-15-9

Power Clean (50-60% of a multi-rep max NTE 115/75lbs)

Burpee

140910 Wednesday

photo (16)

Main – CrossFit

(No Measure)

AMRAC in 10 Minutes with
Mobility + 4-12:
BTN Press–>BTN Push-Press,
Rebounding 15-20s,
Wall Ball,
Toes to Bar (Strict Rnd 1).

Strength Development

A1. : Deadlift (TnG; 4-8 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

Complete 5 Sets of A1/2:

A1. : Metcon (AMRAP – Reps)

AMRAP Double Unders in 30s

Rest 30s
Post total reps of all 5 rounds.

A2. : Metcon (AMRAP – Reps)

AMRAP Wall Balls in 30s (20/14lbs-10′)

Rest 30s

Cash-out

500m Row (Time)

Max Effort 500m Row

140909 Tuesday

images

Main – CrossFit

(No Measure)

AMRAC in 12 Minutes with
Mobility + 5-10:
Single Leg RDL,
T-Push-up,
Axle Front Squat,
Slammer,
TTB (Strict Rnd 1).

Strength/Skill Development

Take 18 minutes to alternate b/w A1/2 NTE 4 Rnds.

A1. : 1-arm Farmer’s Carry ( x 30-50m/arm )

A2. : Weighted Dip ( @ 20X1; 5-8 )

WOD

Metcon (Time)

4 Rounds for time:

200m Shuttle Run

10 Toes 2 Bar

20 Slammers (NTE 30/20lbs)

140908 Monday

photo (3)

Main – CrossFit

(No Measure)

AMRAC in 12 minutes with
Mobility + 3-8:
Sumo Good Morning,
Axle OH Carry,
DB Manmaker,
C2B Pull-up (Strict Rnd 1).

Strength/Skill Development

A1. : Back Squat (@20×1; 8, 6, 4, 2, 8 )

A2. : Kipping Pull-ups (AMRAP in 20s x 4)

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

A2. : Weighted C2B Pull-up (Gravitron@ 21X0; 4-6 reps x 4)

Partner WOD

Metcon (AMRAP – Reps)

AMRAP in 10 Minutes:

P1: DB Manmakers (Moderately Tough NTE 45/35lbs)

P2: Row 200m

140907 Sunday Recovery

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Main – CrossFit

Recovery 1.2 (3 Rounds for reps)

3 rds:
1 min 10m SB/MB Shuttle carry
30 sec suitcase DL, rt
30 sec suitcase DL, lt
1 min bear crawl
30 sec Rt arm waiter’s squat
30 sec Lft arm waiter’s squat
1 min plank hold
3 min row Z1