Workout Of The Day

Week of 10/15-10/19 WODS

Monday:

WOD:

5 rounds

Max body weight bench

Super set with max dl hold 225/155

Finisher

Teams of 3 sled push

200m sled push

Tuesday:

WOD:

20 min amrap

400m run

21 barbell tgu

Wednesday:

WOD:

Erin

5 rft

15 db split clean

21 pull ups

Thursday:

WOD:

50 ft yoke walk

100 ft zercher/stone carry.  

5 kb press

50 m walk one arm oh one arm front rack

5 kb press other arm oh other arm front rack

100m reverse sled pull

Friday

WOD:

Teams of three waterfall style

20 min amrap

21/15 cal row

15 wbs

9 burpees

Previous WODs

Wednesday, March 2nd WOD

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Workout for Wed., 3/2:

Warm Up –

2 Rounds

10 PVC Muscle snatches

10 PVC Bar Bends

10 burpees

30 second Handstand holds

Mobility –

Plantar and Deltoid, chest Lacrosse Smash

Strength –

Strict Press

7×3 OTM

WOD –

Comp:

Round 1:

4 Min EMOM

10 Muscle Snatch (75/55)

5 HSPU max.

then…

3 Mins to complete 150 D.U.

Rest remainder of time when done

then…

Round 2:

Repeat 4 min EMOM. Go for better score than first round.

Perf:

Round 1:

4 min EMOM

10 Muscle Sntach (75/55)

5 Box HSPU max.

then…

3 mins to complete 120 DU

then…

Round 2:

Repeat 4 min EMOM. Go for better score than first round.

Fit:

Round 1:

4 min EMOM

10 Muscle Snatch (65/35)

5 Boxed HSPU max.(or S2O)

Then…

3 mins to complete 200 S.U.

Then…

Round 2:

Repeat 4 min EMOM.  Go for better score (total number of HSPU) than first round.

     

Open Gym Suggested Work:

Olympic Lifting –

Snatch 60%x4, 70%x4x2, 75%x4, 80%x4, 85%x2

Gymnastics –

10 minute EMOM

10 x 5 weighted L- Pull Ups

Tuesday, March 1st WOD

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Workout for Tue., 3/1:

Warm Up –

2 Rounds

30 Second at each station:

Banded dips

Russian baby makers

30 second Lightsaber Stretch

Romanian Deadlifts

Mobility –

Plantar glute and Ham lax smash

Skill –

Cleans

WOD –

Fit:

10 minute EMOM ALT

4 Squat Cleans (100/70)

5 Chin to Bar & 5 Dips

Perf:

10 minute EMOM ALT

4 Squat Cleans (135/95)

8 Box Bar Muscle Ups

Comp:

10 minute EMOM ALT

4 Squat Clean (165/115)

4 Ring or Bar M.U

Cash Out – 

3 attempts at a max DL hold (265/185)

2 mins rest in between each attempt

Open Gym Suggested Work:

Endurance –

10 Min Max Cal Assault Bike

Monday, February 29th WOD

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Cheers to 16.1 in the books!  Great job everyone!  Don’t forget to submit your scores by 8pm EST today, Mon. 2/29.  Can’t wait for 16.2! 

Workout for Mon., 2/29:

Warm Up –

3 Rounds

20 S.U.

10 PVC Pass through

10 PVC Push Press

10 PVC Power Snatch

Then do 15 reps of HBBS with empty bar

Mobility –

Plantar Lacrosse Smash

Strength –

5 RM HBBS

(E3MO3M)

WOD –

Fit:

12 min AMRAP

50 S.U.

12 Barbell G2O (65/35)

10 Bar facing burpees

Perf:

12 min AMRAP

50 S.U.

12 Barbell G2O (75/55)

10 Bar facing burpees

Comp:

12 min AMRAP

30 D.U.

12 Barbell G2O (95/65)

10 Bar facing burpees

Open Gym Suggested Work:

Olympic Lifting –

Clean 60% x 4/ 70% x 4/ 75% x4x2/ 80% x4/ 85%x2

Friday, February 26th WOD – 16.1

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Workout for Fri., 2/26:

Warm Up –

Coach’s Choice

Mobility –

Plantar and adductor Lacrosse Smash

Strength –

Deadlift Progression

WOD –

CrossFit Open 16.1

Open Gym Suggested Work –

Gymnastics:

Handstand Progression

Thursday, February 25th WOD

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Workout for Thurs., 2/25:

Warm Up –

Coach’s Choice

WOD –

2K row for time

Then:

Work with coach on a single gymnastic skill.

Wednesday, February 24th WOD

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Reminder – Reebok CrossFit Open starts this week!  Be sure to register before 2/25 to join in the fun!

Workout for Wed., 2/24:

Warm Up –

3 Rounds

10 PVC Romanian DLs

10 Lunges

10 burpees

Mobility –

Plantar Lacrosse Smash and ankle distraction

WOD –

Cash in:

Max Wall Balls

20-15-10

Deadlift

Burpeed DB step ups

Cash Out:

Max Wall Balls

Open Gym Suggested Work –

Gymnastics – Your Planche and Front Lever Progression (Talk to Coach)

Tuesday, February 23rd WOD

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Workout for Tue., 2/23:

Warm Up –

2 Rounds

Hold Handstand

While partner rows 200 m

Or bikes 500m

Mobility –

Plantar and Deltoid, chest Lacrosse Smash

Strength –

7×3

Strict Press

WOD – 

Comp:

400m Run

15 push press (95/65)

2 Rope Climbs with legs

Perf:

400m Run

15 push press (75/55)

2 Rope Climbs on a 10 ft rope w/ legs

Fit:

400m Run

15 push press

3 lie to stand rope climbs*

(*Or

12 pull ups or ring rows

Or

4 sled pulls (135/95))

Open Gym Suggested Work –

Olympic Lifting –

Snatch 60%x4, 70%x4x2, 75%x4, 80%x4, 85%x2

Gymnastics –

10 minute EMOM

10 x 5 weighted L- Pull Ups

Monday, February 22nd WOD

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Workout for Mon., 2/22:

Warm Up –

2 Rounds

5 inch worm

30 second diamond frog

10 OHS Wall Squats

Mobility –

Plantar, Glute Lacrosse Smash

Banded pass through

Strength –

12×2 HBBS

WOD –

Fit:

8 mins. EMOM

30 sec. max S.U.

30 sec. max heavy thrusters (75/55)

Perf:

8 mins. EMOM

30 sec. max DU

30 sec. max heavy thrusters (95/65)

Comp:

8 mins. EMOM

30 sec. max D.U. 

30 sec. max heavy thrusters (115/80)

Open Gym Suggested Work –

Olympic Lifting –

Clean –  60% x 4/ 70% x 4/ 75% x4x2/ 80% x4/ 85%x2

Friday, February 19th WOD & Healthy Lifestyle Challenge Celebration!

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Friendly Reminder – No 6:30pm class Friday.  We’ll be celebrating the conclusion of our 30 Day Healthy Lifestyle Challenge!

Workout for Fri., 2/19:

Warm Up –

2 rounds

5 inchworm push up

10 russian deadlifts with pvc

10 jump squats

10 banded goodmorning

10 burpees

Strength –

3 Max time double over hand Deadlift holds

2 minutes in between attempts

WOD –

Fit:

15 min AMRAP

10 pull ups or ring rows

15 Ab Mat Sit Ups

20 WB (14/10)

Perf:

15 min AMRAP

10 Pull ups or ring rows

15 V-ups

20 WB (14/10)

Comp:

15 min AMRAP

10 pull ups

15 GHD

20 WB (20/14)

Thursday, February 18th WOD

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Workout for Thur., 2/18:

Warm Up –

w/2.5lbs or 5lbs plates

2 rounds

10 plate 90/90

10 plate fly

10 plate oh press

rest in between rounds

Then…

PVC burgener warm up

PVC snatch/OH Squat review

WOD:

Tabata Sprint, assault bike or row

90 Seconds off

Then,

14 min AMRAP ALT OTM of the following…

Fit:

Sprint or row

10 power snatches (65/35)

10 OHS (65/35)

Perf:

Sprint or Row

10 power snatches (75/55)

10 OHS (75/55)

Comp:

Sprint or assault bike

10 power snatches (75/65)

10 OHS (75/65)

Open Gym Suggested Work:

Olympic Lifting –

Jerk: 60%x3x2/70%x3/75%x3x2/80%x3/85%x2

Gymnastics –

Mana Progression

Pistol Progression