Category Archives: WOD

The Workout of the Day

150116 Friday

Main – CrossFit

(No Measure)

AMRAC in 12 Minutes with

Mobility + 4-8:

1-arm Waiter’s Squat,

T2B (Strict Rnd 1),

Ring Support–>Dip,

Tire Drag (25-50m).

Strength/Skill Development

Take 16 Minutes to alternate b/w A1/2 NTE 5 Rnds.

A1. : Sumo Deadlift (TnG x 3-5)

A2. : 1-arm DB Press (@30X1; 3-5)

WOD

EMOM for 15 minutes (5 Rounds per exercise):

A1. : Metcon (Distance)

Tire Drag: 30s for distance

(Every 25′ = 1 pt. Add load for moderate effort drag.)

A2. : Slammer (Slammer x 12 Mod Tough)

A3. : Ring Dips (AMRAP in 20s OR Dip Support Hold 20s)

150115 Thursday


Main – CrossFit

(No Measure)

AMRAC in 10 Minutes with

Mobility + 4-8:

Romanian Deadlift,

Axle Overhead Squat,

C2B Pull-up (Strict Rnd 1),

T-Push-ups.

Strength Development

Take 16 Minutes to alternate b/w A1/2 NTE 4 Rnds.

A1. : Axle Overhead Walking Lunge ( x 12-16 Steps alternating )

A2. : Kneeling Torso Row (@ 31X1; 4-6/arm )

WOD

A Run in the Sun (Time)

5 Rounds of:

200m run

12 burpees

1 minute rest between rounds.

Subtract 4 minutes from overall time and post to comments.

150114 Wednesday


Main – CrossFit

Warm-up (No Measure)

AMRAC in 10 minutes with

Mobility + 4-8:

Back Squat,

1-arm DB Press,

Toes 2 Bar (Strict Rnd 1),

Strict Push-up Burpee.

Strength/Skill Development

Take 20 minutes to cycle through A1-2 (NTE 5 Rnds):

A1. : Power Clean ( TnG x 3-4)

A2. : 1-arm DB OH Carry (x 20-40m/arm)

WOD

Metcon (Time)

3 RFT

8 Power Clean (60-70% of today’s best NTE 135/95lbs)

12 T2B

16 Box Jump (Step down as needed)

150113 Tuesday


Main – CrossFit

(No Measure)

AMRAC in 10 minutes with

Mobility + 2-8:

Back Squat,

Dip,

RKBS,

TGU.

Strength Development

Take 18 Minutes to alternate b/w A1/2:

A1. : Paused Back Squat (@ 32X1; 2-3. )

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

WOD

A. : Metcon (AMRAP – Rounds and Reps)

AMRAP in 4 Minutes:

10 Deadlifts @ 50-60% of a multi-rep max NTE 185/135

30 Double Unders
Rest exactly 2 minutes b/w A & B.

B. : 4 Minutes Turkish Get-ups (AMRAP – Reps)

AMRAP Turkish Get-ups in 4 Minutes

Alternate arms

NTE 24/16kg.

150112 Monday


Main – CrossFit

(No Measure)

AMRAC in 10 minutes with

Mobility + 4-10:

Snatch Press-under,

1-arm Farmer’s Carry,

Wall Ball,

Rowling-work row technique as you try to hit exactly 100m for distance.

Strength/Skill Development

Spend 18 Minutes alternating b/w A1/2 NTE 4 Rnds.

A1. : Push Press (@ 20×1;5-8 )

A2. : Suitcase Deadlift (@31X1; 5-8/arm )

Partner WOD

Metcon (Time)

Complete 4 sets of:

P1: Row 250m

P2: AMRAP WBs while partner is rowing (NTE 20/14lbs-10′)

The workout is complete when each partner has completed 1k on rower.

Subtract 1s for each rep completed as a team to determine overall time.

150111 Sunday Recovery

Main – CrossFit

Recovery 3.1 (AMRAP – Rounds and Reps)

Work through the following for 20-30 Minutes @ conversational pace/sustainable effort:

40m Farmer’s Carry Moderate NTE 190/150lbs

30s Side Plank/side

20 Calories Airdyne

10m Bear Crawl (30 ft)

5 Inverse Burpee Slammers
Note total time worked in comments for results.

150110 Saturday


Main – CrossFit

(No Measure)

AMRAC in 10 Minutes with

Mobility + 4-8:

Paused 1-arm OH Squat,

Axle Barbell Row,

BTN Thruster

Toes 2 Bar (Strict Rnd 1).

Strength Development

Paused Overhead Squat (@ 32X1; 12 minutes to build to a double )

WOD

Illusion (Time)

400m Row

10 OHS (~70-80% multi-rep max NTE 95/135lbs)

400m Row

20 Front Squats

400m Row

30 Back Squats

400m Row