Category Archives: WOD

The Workout of the Day

150205 Thursday

IMG_0217Main – CrossFit

(No Measure)

AMRAC in 10 Minutes with

Mobility + 4-8:

DB Single Leg Deadlift,

Hang Squat Clean,

C2B Pull-up (Strict Rnd 1) or Ring-Rows,

H-R Push-up.

Strength Development

Take 18 Minutes to cycle A1/2 NTE 5 Rounds:

A1. : Deadlift (@32X1; 4-6)

A2. : 1-arm DB Press (@30X1; 4-6)

WOD

Metcon (Time)

Complete 5 Rounds of:

5 Hang Squat Cleans (60-70% of a multi-rep max NTE 135/95lbs)

8 C2B Pull-ups or Ring-Rows

Cash-out

Airdyne Max in 2 minutes (Calories)

for cals

150204 Wednesday


Main – CrossFit

Warm-up (No Measure)

AMRAC in 10 minutes with

Mobility + 4-8:

Back Squat,

Toes 2 Bar (Strict Rnd 1),

Wall Ball,

KB Good Morning,

Rebounding 15-20s.

Strength/Skill Development

Take 18 Minutes to cycle A1-3:

A1. : Stone to Shoulder ( x 6-alternating arms)

With stone or medicine ball take object from ground up to shoulder. 1 step or 2 step method is appropriate.

A2. : 1-arm DB OH Carry (x 4-6/arm)

A3. : Toes-To-Bar (AMRAP in 20s)

Post total reps and note number of rounds.

Partner WOD

Complete 5 Rounds of:

Metcon (Time)

P1: 20 Wall Balls (NTE 20/14-10′)

P2: AMRAP Double Unders
1s off overall time for total number of completed DUs.

150203 Tuesday


Main – CrossFit

(No Measure)

AMRAC in 10 minutes with

Mobility + 5-8:

Deadlift,

BTN Thruster,

Toes 2 Bar,

T-Push-up.

Strength Development

Take 18 Minutes to alternate b/w A1-2 NTE 5 Rounds.

A1. : Axle Thruster (x 5-8 )

A2. : Kneeling Torso Row (@ 21X1; 4-6 )

WOD

Metcon (AMRAP – Rounds and Reps)

AMRAP in 14 Minutes:

200m MB Carry (NTE 30/20lbs – switch shoulders @ 100m)

15 Burpees

10 Deadlifts (30-40% multi-rep Max NTE 185/135lbs)
Every 50m completed in the run is worth 1 rep for any partially completed rounds.

150202 Monday


Main – CrossFit

(No Measure)

AMRAC in 15 minutes with

Mobility + 4-8:

1-arm Farmer’s Carry,

Snatch Press Under,

Renegade Row,

1-arm DB OHS,

Plank Burpee Box Step-over.

Strength/Skill Development

Overhead Squat (@ 30X1; 6, 4, 2, 6. Rest 2 Minutes. )

WOD

Complete 4 Rounds of A-C:

A. : Metcon (AMRAP – Reps)

30s Renegade Row-alternating arms (Moderate NTE 45/30lbs)

30s Rest

B. : Metcon (AMRAP – Reps)

30s Plank Burpee Lateral Box Step-Over (NTE 28/24″)

30s Rest

C. : Row 30 seconds (Calories)

Post combined calories from all sets.
Rest 30s b/f returning to A.

150201 Sunday Recovery


Main – CrossFit

Recovery 1.1 (No Measure)

Complete 2-3 sets of:

30s 1-arm Farmer carry, Rt

30s Rest

30s MB Ground 2 OH

30s Rest

30s 1-arm Farmer carry, Lt

30s Rest

30s Agility ladder

30s Rest

30s 1-arm Farmer carry, Rt

30s Rest

30s Battling Ropes

30s Rest

30s 1-arm Farmer carry, Lt

30s Rest

60s FLR (on rings as able)

2 min Rest
Note total time worked in comments for results.

150131 Saturday


Main – CrossFit

(No Measure)

AMRAC in 10 Minutes with

Mobility + 2-8:

Back Squat,

Turkish Get-up,

T-Push-up,

C2B Pull-up (Strict Rnd 1).

Strength Development

Complete 4 Sets of A1/2:

A1. : Back Squat (x 10 Focus on speed over load)

Rest 10s b/f A2.

Increase load as able to complete in 20s or less.

A2. : Burpees (4 Rounds for reps)

AMRAP in 30s
Rest 3 Minutes b/f returning to A1.

WOD

Double Up (AMRAP – Rounds and Reps)

AMRAP in 10 Minutes

4 Turkish Get-ups alternating sides. (Moderately Tough NTE 28/20kg)

24 Double Unders (All UB DUs = Rx+)

150130 Friday


Main – CrossFit

(No Measure)

AMRAC in 10 Minutes with

Mobility + 4-8:

Narrow-Grip High Pull Rnd 1 –> SDHP,

Wall Ball,

Box Jump (Step Down Rnd 1),

1-arm DB Press.

Strength/Skill Development

Push Press (x 2-4 x 6. Rest 2 minutes. )

WOD

Metcon (Time)

Complete 4 Rounds of:

8 Sumo DLHPs (Moderate NTE 95/65lbs)

12 Box Jumps (NTE 24/20″)

16 Wall Balls (NTE 20/14-10′)

150129 Thursday


Main – CrossFit

(No Measure)

AMRAC in 10 Minutes with

Mobility + 4-8:

Sumo Deadlift,

Wall Ball,

Dip,

KBS.

Strength Development

Take 20 Minutes to alternate b/w A1/2:

A1. : Front Squat (Build to a heavy single @ 30X1)

A2. : Ring Rows (@ 21X1; 4-6.)

WOD

Rowing Paris (Time)

Complete 3 Rounds:

400m Row

21 KBS -Moderate NTE 24/26kg

12 Burpees