Category Archives: WOD

The Workout of the Day

140828 Thursday

IMG_1181

Main – CrossFit

(No Measure)

AMRAC in 10 Minutes with
Mobility + 4-8:
Romanian Deadlift,
Dip,
Side Plank 30-60s/side,
1-arm DB Thruster.

Strength Development

A1. : Axle Front-Rack Walking Lunge (x 16 steps alternating x 4. )

A2. : Narrow Grip High Pull (NGHP) (@21X1; 6-10 x 3. )

WOD

Cecilia (AMRAP – Rounds and Reps)

AMRAP in 15 minutes

350m Row
12 Rt-arm DB Thruster (NTE 45/35lbs)
6 Burpees over the Rower
12 Lft-arm DB Thruster
6 Burpees over the Rower

140827 Wednesday

IMG_1180

Main – CrossFit

(No Measure)

AMRAC in 10 Minutes with
Mobility + 3-8:
1-arm Waiter’s Squat,
Axle OH Carry,
Bent Over Barbell Row,
Manmaker.

Strength/Skill Development

Spend 15 Minutes alternating b/w A1/2:

A1. : Continental Clean (x 3-5 )

A2. : Tire/Sled Drag (x 30m tough)

Note heaviest load added to tire/sled that was pulled for continuous 30m.

WOD

Grinder (3 Rounds for reps)

Complete 3 Sets of:

60s AMRAP Manmakers (NTE 45/35lbs)
30s Rest
60s Max DIstance Tire Drags-Moderate
30s Rest
60s Max Calories on AirDyne
30s Rest
60s Max Distance Bear Crawl
2 Minutes Rest
1 Rep for every 25m tire drag & 25ft bear crawl.

140826 Tuesday

River Ruckus Weekend!

Main – CrossFit

(No Measure)

AMRAC in 10 Minutes
Mobility + 4-10:
Overhead Squat,
Toes 2 Bar (Strict Rnd 1),
1-arm DB Press,
MB Get-up.

Strength Development

A1. : Back Squat (@ 20×1; 8-8-8. )

A2. : Unilateral Ring-Row (x 4-6/arm x 3. )

Ring-row with 1-arm. Focus on keeping torso square.

WOD

Metcon (3 Rounds for reps)

In 4:00 Minutes Complete

200m MB Carry (NTE 30/20lbs)

20 Slammer Box Step-ups-Alternating (10/shoulder NTE 24/20″)

MB Get-ups in remaining time

Rest 2:00 x 3 sets

140825 Monday

Welcome Home Randy!

Main – CrossFit

(No Measure)

AMRAC in 10 Minutes with
Mobility + 4-8:
Sumo Romanian Deadlift,
Axle Shoulder Press,
Wall Ball,
C2B Pull-up (Strict Rnd 1).

Strength Development

A1. : Axle Shoulder to Overhead ( 4-6 x 4 )

Utilize push-press or push-jerk.

A2. : Suitcase Deadlift (@30X1; 5-8/arm x 3)

WOD

Rise-up (Time)

20-15-10-5
Wall Ball (NTE 20/14lbs, 10′)
Burpee
200m Run after each round.

140824 Sunday Recovery 2.2


Main – CrossFit

Recovery 2.2 (AMRAP – Rounds and Reps)

AMRAP in 20 Minutes @ 85% -Sustainable Effort

10 Axle Front Squat @ 40-50% max NTE 115/70lbs

20 Cals Airdyne

400m Sandbag Carry light NTE 50/25lbs

10 Cals Ski Erg

140823 Saturday

Watch PHX Rise Vs DC Brawlers at 9p EST Saturday August 23rd on the live stream at www.npgl.com!

Main – CrossFit

(No Measure)

AMRAC in 10 MInutes with
Mobility + 4-10:
Deadlift,
Dip,
Axle F/R Walking Lunge,
Box Jump (Step-down Rnd 1).

Strength Development

A1. : Barbell Row (@ 21X1; 4-8 x 4)

A2. : 1-arm DB OH Carry (x 50m/arm)

WOD

Christine (Time)

3 Rounds for time:
500m Row
12 Deadlifts, bodyweight
21 Box Jumps, 20″

140822 Friday

Next Weightlifting Club starts Sept 1st! See Becca or Zach to get signed up today!

Next Weightlifting Club starts Sept 1st! See Becca or Zach to get signed up today!

Next Weightlifting Club starts Sept 1st! See Becca or Zach to get signed up today!

Main – CrossFit

(No Measure)

AMRAC in 10 Minutes with
Mobility + 4-12
Back Squat,
KB Windmill,
Push-up,
Pull-up (Strict Rnd 1).

Strength Development

Back Squat (12 Minutes to build to a tough double)

Partner WOD

Metcon (AMRAP – Rounds and Reps)

Partner Cindy

AMRAP in 20 Minutes with 1 person moving through a full round at a time:

5 Pull-ups (Scale with Ring-rows or Rx+ as C2B)

10 Push-ups

15 Squats
Post total rounds & reps as completed by the team.

140821 Thursday

Leslie on her wedding day!

Leslie on her wedding day!

Leslie on her wedding day!

Main – CrossFit

(No Measure)

AMRAC in 12 Minutes with
Mobility + 5-12:
Front Squat,
C2B Pull-up (Strict Rnd 1),
Slammer,
Axle Press x 5 + Push-Press x 5,
Bear Crawl x 50ft.

Strength/Skill Development

Squat Clean (1.1.1 Rest 10s x 5 sets. Rest 2 Minutes )

WOD

Metcon (AMRAP – Rounds and Reps)

AMRAP in 12 Minutes

8 Axle Push-Press (Moderate ~ 60-70% multi-rep NTE 115/75lbs)

10 Slammer (NTE 30/20lbs)

100ft Bear Crawl

200m MB Carry (50m shuttle x 4, 100m/shoulder)
Every 50ft & 50m counts as 1 rep for partial rounds.