Category Archives: WOD

The Workout of the Day

141203 Wednesday

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Main – CrossFit

(No Measure)

AMRAC in 10 minutes with

Mobility + 5-10:

BTN Thruster,

C2B Pull-up (Strict Rnd 1),

Tire Flip,

Tire Drag (20-50m).

Strength/Skill Development

Spend 15 minutes cycling b/w A1/2:

A1. : Deadlift (x 2-4 )

A2.: Weighted Dip (x 2-4 )

A2. : Weighted Ring Dip (x 2-4 )

WOD

Rest exactly 1 minutes b/w stations A-E. Complete each station once for max effort.

A. : DUs in 2 minutes (AMRAP – Reps)

AMRAP Double unders in 2 minutes

B. : Tire Drag – 2 Minutes (Distance)

Max Distance Drag in 2 Minutes. Note load added to tire.

C. : Airdyne Max in 2 minutes (Calories)

for cals

D. : Metcon (AMRAP – Reps)

Tire Flips: AMRAP in 2 Minutes

E. : Front Leaning Rest (Rings) (Max hold NTE 2 Minutes. )

141202 Tuesday

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Main – CrossFit

(No Measure)

AMRAC in 8 Minutes with

Mobility + 4-8:

Sumo Good Morning,

Paused 1-arm Waiter’s Squat,

Slammer,

Inv Burpee.

Strength Development

Take 20 Minutes to alternate between A1/2: NTE 6 Rounds.

A1. : Back Squat (@ 30X1; 3-5 )

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

WOD

A2. ,: Metcon (Time)

30-20-10

Slammer (NTE 40/30lbs)

Inverse Burpees

Bear Crawl 100ft b/w rounds & at finish.
,

141201 Monday

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Main – CrossFit

(No Measure)

AMRAC in 10 Minutes with

Mobility + 6-12:

Back Squat,

Wall Ball,

Barbell Row-2s pause against chest,

RKBS.

Strength Development

Take 16 Minutes to alternate b/w A1-3 NTE 4 Rnds.

A1.: Power Clean (TnG x 3-5)

A2. : 1-arm DB OH Carry (x 30-60m/arm )

A3. : Burpees (x 5 AFAP )

WOD

Complete A for time. At the top of 7 minutes begin B for time. Hence faster A is completed the longer the rest before B.

A. : PC/Burpee Couplet (Time)

15-12-9

Power Clean (40-50% max NTE 115/75lbs)

Burpee

for time
Consider 50-60% of today’s best TnG x 5. These loads should be relatively light & fast with ability to do reps unbroken.

B. : WB/Burpee Couplet (Time)

15-12-9

Wall Ball (NTE 20/14#-10′)

Burpee

141129 Saturday Everyday Warrior Wk 4

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Main – CrossFit

(No Measure)

AMRAC in 8 Minutes with

Mobility + 3-6:

BTN Press,

C2B Pull-up (Strict Rnd 1),

Ground to OH (Build to workout weight),

Single Leg DB Deadlift.

Strength Development

Take 17 Minutes to alternate b/w A1/2:

A1. : Sumo Deadlift (x 3-5)

A2. : 1-arm DB Press (x 3-5/arm )

WOD

Everyday Warrior Battle Series Wk 4 (AMRAP – Rounds and Reps)

AMRAP in 15 Minutes:

60 Calorie Row

50 Burpees Over the Bar

30 Ground to Overhead 95/65 (Scaled & Masters 75/45)

10 Chest to Bar (Scaled & Masters Jumping C2B)

141128 Friday

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Main – CrossFit

(No Measure)

AMRAC in 8 Minutes with

Mobility + 4-8:

Axle Front Squat,

Deadlift-TnG,

Push-up,

Wall Ball.

Strength Development

A. : Stone to Shoulder (x 4-6 alternating (2-3/side) )

With stone or medicine ball take object from ground up to shoulder. 1 step or 2 step method is appropriate.
Spend 12 Minutes building to a tough 2-3/shoulder.

B. : Farmer Carry (x 30-40m )

Partner WOD

Metcon (AMRAP – Rounds and Reps)

Partners alternate whole rounds to complete as many rounds and reps as possible in 10 minutes of:

10 Deadlifts – Moderate (50-60% of a multi-rep max NTE 185/135lbs)

10 Wall Balls

141127 Thursday DIY WOD

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Main – CrossFit

(No Measure)

5 Minutes of movement/mobility:

Jumping Jacks

Sampson Stretch

Plank Burpees

Sit-ups

WOD

A. : Metcon (3 Rounds for reps)

Complete 3 sets of:

1 Minute Squats

1 Minute Lunges

2 Minutes Side Plank (1 Minute/side)

Rest 1 Minute
Note reps for Squats & Lunges

B. : Annie (Time)

50-40-30-20-10
Double-unders
Sit-ups
Focus on good posture on sit-ups. Sub rebounding if no access to jump rope.

141126 Wednesday

Grandmother & granddaughter

Main – CrossFit

(No Measure)

AMRAC in 10 Minutes with

Mobility + 2-10:

Axle Front Squat,

Man-maker,

Strict C2B Pull-up,

Box Jump (Step-down Rnd 1).

Strength/Skill Development

Spend 18 Minutes working between A1/2 NTE 5 Rounds:

A1. : Good Mornings (@ 30X1; 4-8)

A2. : 1-arm DB OH Carry (x 40-80m/arm -tough)

Partner WOD

Metcon (AMRAP – Rounds and Reps)

Partners alternate whole rounds to complete as many rounds and reps as possible in 15 minutes of:

3 Man-Makers-Moderate NTE 35/25lbs

6 Burpees

9 Box Jumps NTE 24/20″