Category Archives: WOD

The Workout of the Day

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

CFA_BCBD-179

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

140906 Saturday

CFA_BCBD-150

Main – CrossFit

(No Measure)

AMRAC in 12 Minutes with
Mobility + 4-10:
Sumo Good Morning,
DB Thruster,
Toes 2 Bar,
Bear Crawl x 100ft.

Strength Development

Sumo Deadlift (12 Minutes to build to a tough double. )

Partner WOD

Metcon (AMRAP – Rounds and Reps)

With 1 person working through a full round at a time complete AMRAP in 14 Minutes of:

12 DB Thrusters -Moderately Tough but UB (NTE 45/35lbs)
4-8 Toes 2 Bar (Pick a number to complete UB)
100m Shuttle Run (50m out/back)

140905 Friday

IMG_1191-1

Main – CrossFit

(No Measure)

AMRAC in 10 Minutes with
Mobility & 4-10:
OHS,
T2B (Strict Rnd 1),
DB Burpee DL BSU -alternating legs,
KB Good Morning.

Strength Development

A1.: BTN Push-press ( @ 21X1; 4-8 x 4)

A2. : 1-arm Farmer’s Carry ( x 40-80m/arm x 3)

WOD

Complete 4 sets of A1/2:

A1. : Metcon (AMRAP – Reps)

60s AMRAP DB Burpee DL Box Step-ups – Moderate (NTE 55/35lbs/20″)

30s Rest

A2. : Metcon (Calories)

60s Row for Calories

30s Rest