Category Archives: WOD

The Workout of the Day

140808 Friday

Kim & her new baby Piper!

Kim & her new baby Piper!

Kim & her new baby Piper!

Main – CrossFit

(No Measure)

AMRAC in 10 minutes with
Mobility + 4-10:
Sumo Deadlift,
1-arm DB Waiter’s Squat,
C2B Pull-up (Strict Rnd 1)/Ring-Rows,
MB Get-up.

Strength Development

A1. : Back Squat (@ 30×2; 3-5 x 5 )

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

WOD

Metcon (AMRAP – Rounds and Reps)

AMRAP in 12 Minutes

5 C2B Pull-ups (Sub Tough Ring-Rows)

10 MB Get-ups (5/side NTE 30/20lbs)

200m MB Carry (100m/shoulder)
Sub 200m Row if storming. Every 50m on carry counts as 1 rep.

140807 Thursday

#TBT Robert, Rustan & Tom knocking out KBS in Coxe Ave location!

#TBT Robert, Rustan & Tom knocking out KBS in Coxe Ave location!

#TBT Robert, Rustan & Tom knocking out KBS in Coxe Ave location!

Main – CrossFit

(No Measure)

AMRAC in 12 minutes with
Mobility + 4-10:
Back Squat,
Axle OH Carry ,
DB Single Leg Deadlift,
Inverse Burpee,
C2B Pull-up (Strict Rnd 1).

Strength Development

Spend 15 Minutes working through A1-3:

A1. : Suitcase Deadlift ( @2111; x 6-10/arm)

A2. : Weighted C2B Pull-up (@ 21X1; 2-4 )

Utilize BW in scoring based upon if you subtract load with gravitron or add load to BW.

A3. : Metcon (AMRAP – Reps)

Wall Balls: AMRAP in 30s. Challenge on load/height as able to do 30s UB

WOD

Metcon (Time)

Complete 3 Rounds of:

350m Row
25 Wall Balls (NTE 20/14/10′)
15 Inverse Burpees

140806 Wednesday

CFA_BCBD-138

Main – CrossFit

(No Measure)

AMRAC in 10 Minutes
Mobility + 6-12:
OHS,
1-arm DB High-pull,
Dip,
KBS.

Strength Development

Take 15 Minutes to work through A1/2:

A1. : DB Snatch + 1-arm OHS Complex ( DB Snatch x 3 + 1-arm OHS x 6 )

A2. : Axle F/R Box Step-up ( x 8-16 alternating )

WOD

Metcon (AMRAP – Reps)

Complete 5 Sets of:

20s AMRAP KBS Tough (NTE 32/24kg)
40s Rest
20s AMRAP Burpees
40s Rest
20s AMRAP Ring-Row
40s Rest
Track cumulative score of KBS & Burpees only over the 5 sets.

140805 Tuesday

Congrats to Vanessa & Joe on their marriage this weekend!

Congrats to Vanessa & Joe on their marriage this weekend!

Congrats to Vanessa & Joe on their marriage this weekend!

Main – CrossFit

(No Measure)

AMRAC in 10 minutes with
Mobility + 5-12:
Back Squat,
T2B (Strict Rnd 1),
Dip,
Single-leg Deadlift -with DBs.

Strength Development

Spend 20 Minutes working through A1-3:

A1. : Waiter’s Carry ( x 100m/arm (Use Fat Gripz))

A2. : Weighted Dip ( @ 20X1; 3-6 )

Add/subtract load to BW based upon if adding or utilizing gravitron.

A3. : Airdyne 30s @ 90% (Calories)

Complete 30s at 90% effort.

WOD

Moondance (AMRAP – Rounds and Reps)

AMRAP 10 Minutes
8 Toes 2 Bar
16 Steps MB Walking Lunge (NTE 20/30lbs)
150m Row
Sub Toes Through Rings or Plank Burpees as needed.

140804 Monday

slide

Main – CrossFit

(No Measure)

AMRAC in 12 minutes with
Mobility + 4-8:
Good Morning,
1-arm DB Thruster,
T2B (Strict Rnd 1),
Clean & Jerk (Strict Press Rnd 1),
Box Jump (Step-down Rnd 1).

Strength Development

A1. : BTN Push-press ( @ 21X1; 6-10 x 3)

A2. : Kneeling Torso Row (@ 21X1; 6-10 x 3)

WOD

Metcon (Time)

Complete 4 Rounds of:

5 C&J (Best BTN Push-Press x 10 NTE 135/95lbs)

10 Box Jumps (NTE 24/20″)

200m Run

140803 Sunday

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Main – CrossFit

Recovery 2.0 (No Measure)

Complete 2-4 Rounds at conversational pace:

1 minute Airdyne
1 minute Ski Erg
1 minute Row
1 minute Bear Crawl
1 minute Walking Lunge
3 Minutes Mobility

140802 Saturday

CFA Weightlifters, get your shirts! 
$25 to Becca Lee
Men's T-shirts
Wmn's Tanks
Thanks to Jacob and Daniel Ballard! They look awesome!

CFA Weightlifters, get your shirts!  $25 to Becca Lee Men's T-shirts Wmn's Tanks Thanks to Jacob and Daniel Ballard! They look awesome!

CFA Weightlifters, get your shirts!
$25 to Becca Lee
Men’s T-shirts
Wmn’s Tanks
Thanks to Jacob and Daniel Ballard! They look awesome!

Main – CrossFit

(No Measure)

AMRAC in 10 Minutes with
Mobility +5-12:
OHS,
Bent over DB Row,
Dip,
KB Windmill.

Strength Development

Thruster (4-3-2-4-3-2. Rest 2 Minutes. )

WOD

Metcon (AMRAP – Rounds and Reps)

AMRAP in 10 Minutes:

250m Row

7 Thrusters (@ 70-80% today’s best double NTE 135/95lbs)
Every 10m row counts as 1 rep. Thus 25 possible points on row & 32 possible per round.

140801 Friday

Cherie getting inverted!

Main – CrossFit

(No Measure)

AMRAC in 12 Minutes with
Mobility + 4-10:
Axle OH Carry,
DB Walking Lunge,
C2B Pull-up (Strict Rnd 1),
Goblet Squat,
Box Jump (Step down Rnd 1).

Strength Development

Power Clean (12 minutes to build to a triple (TnG as able))

WOD

Jumping Chief (AMRAP – Rounds and Reps)

Complete 3 Sets of:

AMRAP in 3 MInutes:

3 Power Cleans (70-80% of a multi-rep NTE 155/105lbs)

6 Box Jumps (NTE 24/20″)

9 Goblet Squats (NTE 24/16kg)

Rest 1 Minute b/w Sets. Pick up where you left off.