Category Archives: WOD

The Workout of the Day

150214 Saturday

Thursday 090212 016

Main – CrossFit

(No Measure)

AMRAC in 10 Minutes with

Mobility + 4-8:

BTN Thruster,

Good Morning,

Toes 2 Bar,

Burpee Box Jump Over.

Strength Development

: Clean Complex #1 (Spend 15 Minutes Building to a Tough Complex)

Power Clean + 1 Front Squat, Hang Power Clean + 2 Front Squats

WOD

A. : Metcon (Time)

Row 60 Calories

50 Toes 2 Bar

(12 Minute Cap)
Rest exactly 2 minutes upon completion of 50 T2B OR following 12 minute cap before starting B.

25 Burpee Box Jump Overs (Time)

NTE 24/20″

150213 Friday

tirepull

Main – CrossFit

(No Measure)

AMRAC in 10 Minutes with

Mobility + 4-8:

Power Clean -TnG Practice,

Wall Ball,

C2B Pull-up (Strict Rnd 1),

BTN Press.

Strength/Skill Development

Spend 18 Minutes cycling between A1/2:

A1. : Sumo Deadlift (@ 31X1; x 3-5)

A2. : 1-arm DB Press (@30X1; 3-6)

WOD

Metcon (AMRAP – Rounds and Reps)

AMRAP in 12 Minutes:

10 Power Cleans (~60-70% of a multi-rep max NTE 135/95)

20 Wall Balls (NTE 20/14lbs/10′)

300m Run
Every 50m run counts towards 1 rep for partially completed rounds.

150212 Thursday

carlymonkeybar

Carly on “Blue Steel” at the Cox Ave location circa 2010

Main – CrossFit

(No Measure)

AMRAC in 8 Minutes with

Mobility + 4-8:

1-arm DB SDHP–>1-arm DB Snatch,

H/R Push-up,

Toes 2 Bar (Strict Rnd 1),

Rebounding x 15-20s.

Strength Development

A.: Axle Front-Rack Walking Lunge (x 12-20 steps. Rest 90s x 3.)

B. : 1-arm Farmer’s Carry (10 MIn to build to a moderately tough 40m)

WOD

Metcon (AMRAP – Rounds and Reps)

Complete 3 Rounds of:

AMRAP in 3 minutes of:

8 DB Snatch – (Alternating arms -Moderately Tough NTE 70/50lbs)

12 H/R Push-ups

16 DUs

1 Minute rest b/w rounds. Pick up where you left off.

150211 Wednesday

MCBRIDE111411CFA-0432

Parking lot prowler push at our second location. The K-Mart Plaza on Tunnel Road.

Main – CrossFit

Warm-up (No Measure)

AMRAC in 8 minutes with

Mobility + 4-8:

Front Squat,

Push-up,

C2B Pull-up (Strict Rnd 1).

Strength/Skill Development

Take 16 Minutes to cycle A1/2 (NTE 4 Rounds):

A1. : Back Squat (@30X1; 5-8)

A2. : Weighted C2B Pull-up (@ 21X0; 2-4 )

Partner WOD

Metcon (Time)

First, partners complete 100 burpess with:

10 Rounds of

P1: 5 Burpees

P2: Rest

Immediately into a partner 3k row.

Each team uses one rower and switches at the following intervals:

500,

1000,

1400,

1800,

2100,

2400,

2600,

2800,

2900,

3000-done!

150210 Tuesday

Thursday 090212 018

The Magic Carpet at our original Cox Avenue location!

Main – CrossFit

(No Measure)

AMRAC in 8 minutes with

Mobility + 5-10:

Good Morning,

DB Thruster,

C2B Pull-up (Strict Rnd 1).

Strength Development

A.: BTN Press (@ 31×1; 3-5 x 3. Rest 2 Min)

B. : BTN Push-press (@ 30X1; 2-4 x 3. Rest 2 Min. )

Partner WOD

Metcon (AMRAP – Rounds and Reps)

AMRAP in 12 Minutes:

10 DB Thrusters -(Moderately Tough NTE 45/35lbs)

150m Row

One partner works through a full round while the other partner rests.
Every 10m completed in the row is worth 1 rep for any partially completed rounds.

150209 Monday

CFGteamWOD

Flashback Monday

Main – CrossFit

(No Measure)

AMRAC in 10 minutes with

Mobility + 5-10:

Back Squat,

Dip,

KBS,

Box Jump (Step-down Rnd 1).

Strength/Skill Development

A.: Power Clean (12 Minutes to build to a TnG x 2)

B. : DB Box Step-up (x 16-20 alternating. Rest 2 minutes x 2. )

WOD

Sweet Surrender (Time)

21-15-9

Box Jumps (NTE 24/20″)

Kettlebell Swings (NTE 32/24kg)

Burpees

150208 Sunday Recovery

10628093_10103659280963460_5240024746005178910_n

CrossFit Sabalu-Harrison, Bagram, Afghanistan

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
Note total time worked in comments for results.

150207 Saturday

IMG_0223

Main – CrossFit

(No Measure)

AMRAC in 10 Minutes with

Mobility + 5-10:

Front Squat,

Suitcase Deadlift,

KBS,

Box Jump (Step-down Rnd 1)

Dip.

Strength Development

Take 18 Minutes to Cycle:

A1. : Farmer’s Carry (x 20m Tough )

A2. : Weighted Dip (@ 20X1; 4-6)

A2. : Ring Dips (AMRAP in 20s )

WOD

A ,: Metcon (AMRAP – Rounds and Reps)

AMRAP in 6 Minutes:

30 KBS (Moderately Tough NTE 32/24kg)

30 Box Jumps (NTE 24/20″)
Rest exactly 3 Minutes.

B. : 1000m Row (Time)

Max Effort 1000m Row