WOD

WOD2018-02-03T07:42:36-05:00

Weekly CrossFit Workouts: 10/12/20-10/18/20

Monday, 10/12/20:
A. Max Unbroken Pullups (Strict or Kipping, 1 set)
Rest 2 minutes x 3 sets
+
B. 2 minute clock
Max Reps Push Ups
C. 2 minute clock
Max Reps Sit Ups
D. 2 minute clock
Max Double Unders

Tuesday, 10/13/20:
A. Back Squat- 1 RM
-rest 5 minutes before B-
B. Max Reps @ 85% of A
C. 2 Sets
10 90/90 Hip Rotations (5/side)
:30s Single Leg Glute Bridge Hold/side

Wednesday, 10/14/20:
A. Single Arm Push Press x max reps (R) / (L)
rest :30s b/t arms
rest 2 minutes b/t sets x 3
B. For Time
100 Burpee Box Jumps @ 24/20
*10 minute time cap*

Thursday, 10/15/20:
Row 1k
rest 4 minutes
Row 750m
rest 3 minutes
Row 500m
rest 2 minutes
Row 250m

Friday, 10/16/20:
A. Front Rack Box Step Ups
3 x 10 reps (5/side)
rest 2 minutes b/t sets
*Goal: 33% of Deadlift*
+
AMRAP 5
Assault Bike Cals:
Score 1: 50/40 Cals
Score 2: Total Cals in 5 minutes
**One 5 minute interval on bike: scores are max cals in that 5 minutes AND time it took you to hit 50/40 within that 5 minute clock!**

Saturday, 10/17/20:
“CFW Capacity Test”
AMRAP 20
20 Thrusters 95/65
20 Calorie Row
20 Bar Facing Burpees

**Please note: workouts subject to change without notice.**

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Weekly CrossFit Workouts: 8/31/20-9/6/20

Monday, 8/31/20:
A1. Top to Top DB Floor Press x 10-12 total @2111 Tempo,
Rest 30 sec
A2. Barbell Good Mornings x 10 reps @3111 Tempo *stay light*
Rest 60 sec x 3 sets
+
EMOM 10:
Min 1: Renegade Row x 40 sec (Row/Pushup/Row)
Min 2: Russian KB Swings (70/53) x 20-25 Reps

Tuesday, 9/1/20:
A. 20 Turkish Get Ups
B. Every 2 minutes x 12 minutes
12 DB Hang Power Cleans @ 50/35 (6/side)
12 Alt DB Hang Power Snatch @ 50/35 (6/side)

Wednesday, 9/2/20:
A. Back Rack Rear Foot Elevated Split Squat x 6-8 reps/side @ 2121
rest :90s x 3 sets
B: “Julia”
60 Calorie Row (At Home Sub: 30 Deck Squats/Reverse Burpees)
30 Burpee Box Jump Overs 30/24

Thursday, 9/3/20:
A1. Dumbbell Windmill x 8 reps/side
rest :30s
A2. Partial Squat Low to High DB Chop x 8-10 reps/side
rest :60s x 3 sets
B. 4 Sets – For Quality
20 Plank DB/KB Drag Throughs
16 Russian Twists
10-12 Weighted Windshield Wipers (5-6/side)
20 Glute Bridge Marches
15 Thrusters 135/95
:30s Hollow Hold

Friday, 9/4/20:
Tabata x 8 intervals each
Push Press
Back Squat
Plank
Wall Sit

Saturday, 9/5/20:
A. Barbell Deadlifts x 8 Reps @3111 Tempo
Rest 90 sec x 4 sets
+
5 Rounds:
10 Devil’s Press
50 DU’s
*15 min cap*

**Please note: workouts subject to change without notice.**

Weekly CrossFit Workouts: 8/24/20-8/30/20

Monday, 8/24/20:
A1. Barbell Front Squat x 10 @ 3211
rest :45s
A2. Single Leg Glute Bridge x :20s/leg
rest :60s x 3 sets
+
AMRAP 9
10 Barbell Front Squats @ 95/65
30 Double Unders
10 Barbell Reverse Lunges @ 95/65

Tuesday, 8/25/20:
A1. Pronated Barbell Row x 10-12 reps @ 2112
rest :60s
A2. Top to Top Dumbbell Floor Press x 6-8 reps/arm @ 2111
rest :60s x 3 sets
B. 4 Sets – For Quality
12 Barbell Bicep Curls @ 3111
20 Russian Twists
12 Standing DB Tricep Extension
20 Leg Lifts over DB

Wednesday, 8/26/20:
“DB DT-ish”
5 Rounds
12 DB Deadlifts @ 50/35
9 DB Hang Power Cleans @ 50/35
6 DB Thrusters @ 50/35
*10 Burpees after each round*
*15 minute cap*

Thursday, 8/27/20:
AMRAP 15
12 Prisoner Box Step Ups @ 24/20
12/10 Cal Row (At home: Alternating: 50 Jumping Jack/50 Mountain Climbers)
20 Ab Mat Sit Ups

Friday, 8/28/20:
EMOM 10
Odd: :30s Max Pull Ups
Even: :30s Max Toes to Bar
+
For Time:
21-15-9
Pull Ups
American KB Swings (70/53)

Saturday, 8/29/20

A. Every 2m x 8 minutes (4 sets) 3 TnG Barbell Deadlifts (heavier than 3 weeks ago)

(At home: 6 Suitcase Deadlifts/side + 10 Feet elevated glute bridges)

B. “Diane” 21-15-9 Deadlifts @ 225/155 Handstand Push Ups

**Please note: workouts subject to change without notice.**

Weekly CrossFit Workouts: 8/17/20-8/23/20

Monday, 8/17/20:
A1. Barbell Front Squat x 8 Reps @3211 Tempo, Rest 30 sec
(At home: 10-12 Cyclist squats)
A2. Single Leg DB/KB RDL x 10 reps/side @3111 Tempo
Rest 60 sec x 3 sets
+
For Time
50 Russian KBS (53/35)
50 Butterfly Sit Ups
50 Sumo KB Deadlift High Pull
Accumulate 2m Wall Sit
*8 minute cap*

Tuesday, 8/18/20:
A1. Wide Grip Strict Pullups x 6-8 Reps, Rest 30 sec
(At home: Reverse Flys x 10 Reps)
A2. Hanging Leg Raises x max in 30 sec
(At home: Leg lifts x max in 30 sec)
Rest 60 sec x 3 sets
+
AMRAP 8
5 Pull Ups
10 DB Push Press (50/35)
5 Toes to Bar

Wednesday, 8/19/20:
Every 2m x 20m
*alternate between* (5 sets of each)
1 – 12-15 Box Jump Overs + 35 Double Unders
2 – 12-15 Box Jump Overs + 25 Air Squats

Thursday, 8/20/20:
A1. Supinated Barbell Row x 10 Reps, Rest 30 sec.
A2. Max Pushups in 30 sec., Rest 60 sec x 3 sets
+
EMOM 12:
Min 1: 10-12 DB Floor Presses
Min 2: 45 sec Quadruped shoot thru’s
Min 3: 10-12 DB Hang Power Clean

Friday, 8/21/20:
AMRAP 3:
12 DB Deadlifts
5 Burpees over DB
Rest 1 min
AMRAP 3:
12 DB Lunges
5 Burpees over DB
Rest 1 min x 2

Saturday, 8/22/20:
A. Every 2m x 10m
2 Hang Power Snatches + 2 Overhead Squats
At Home: 8 Alt Hang Power Snatches (4/side) + 30 Mountain Climbers
*building*
+
AMRAP 9
12 Hang Power Snatch @ 75/55
6 Overhead Squats @ 75/55

**Please note: workouts subject to change without notice.**

Weekly CrossFit Workouts: 8/10/20-8/16/20

Monday, 8/10/20:
A1. Barbell Back Squat @3211 Tempo (From Ground) x 10 Reps
*Try for same weight or slightly heavier than last week*
Rest 30 sec
A2. Single Leg RDL x 8/leg
Rest 60 sec x 3 sets
+
EMOM 8:
Min 1: DB Box Step Over x 10-12 Reps
Min 2: 50 DU’s

Tuesday, 8/11/20:
A1. Strict Pullups x 6-8 Reps @3111 Tempo, Rest 30 sec
A2. Single Leg L-sit x 10-15 sec/leg, Rest 60 sec x 3 sets
+
B. 4 Sets – For Quality
12 Bent Over Barbell Rows
4 Turkish Get Ups (2/arm)
12 Hand Release Push Ups

Wednesday, 8/12/20:
AMRAP 5
10 Burpees
15 Air Squats
20 Russian KB Swings
Rest 1m x 3 sets

Thursday, 8/13/20:
A. Barbell Strict Press x 10 Reps @ 2112
(Home: Half Kneeling Press x 5/arm @ 2112
Rest 60 sec x 3 sets
B. For Time – 7 Rounds
7 Push Press @ 115/75
7 Sit Ups
7 Deadlifts @ 115/75
7 Leg Raises

Friday, 8/14/20:
4 Rounds:
10 Barbell Reverse Lunges @95/65
50 Mountain Climbers
-Rest 2 min-
4 Rounds:
10 Barbell Forward Lunges @95/65
30 Hollow Rocks

Saturday, 8/15/20:
EMOM 24
1 – 8-10 Power Cleans @ 135/95
2 – :40s Box Jumps (24/20) (At Home: :40s Wall Sit)
3 – 8-10 Thrusters @ 135/95
*weight selected must be performed unbroken*

**Please note: workouts subject to change without notice.**

Weekly CrossFit Workouts: 8/3/20-8/9/20

Monday, 8/3/20:
A1. Barbell Back Squat x 8 Reps (From Ground)
@3211 Tempo), Rest 30 sec.
A2. Staggered Stance KB/DB RDL x 10 reps/side
Rest 60 sec x 3 sets
+
3 Rounds:
25 Russian Swings (70/53)
15 Box Jumps (24/20)
*8 min cap*

Tuesday, 8/4/20:
A. Barbell Floor Press x 12 Reps
(At-Home: DB/KB x 12 reps OR 6/side @2112 Tempo)
Rest 60 sec x 3 sets
B. AMRAP 12:
12 DB Snatches
12 Pushups
12 KB Drag Thru’s

Wednesday, 8/5/20:
1 min intervals:
Air Squats
DB Hop Overs
DB Lunges (DBs at sides)
V-Ups
Rest
x 4 rounds

Thursday, 8/6/20:
A1. Seated Z-Press x 8 Reps @2112 Tempo, Rest 30 sec
A2. Weighted Plank Hold x 30 sec. Rest 60 sec x 3 sets
+
AMRAP 9:
10 DB Push Presses (50/35)
6 HSPU

Friday, 8/7/20:
A1. Strict Pullups x 8-10 Reps (2 sets max), Rest 30 sec.
A2. Bent Knee Raise Hold x 25-30 sec. Rest 1 min x 3 sets
+
“Annie”
50-40-30-20-10
DU’s
Situps

Saturday, 8/8/20:
A. Every 2 min x 4 sets:
5 TNG Deadlifts *building*
(At home: 10 Sumo Deadlifts + 10 Single Leg glute bridges/side)
+
5 Rounds:

6 Deadlifts (225/155)

12 Burpees over the bar

(At home: 6 suitcase deadlifts/side)

*9 minute time cap*

 

**Please note: workouts subject to change without notice.**

Weekly CrossFit Workouts: 7/27/20-8/2/20

Monday, 7/27/20:
A. Back Rack Reverse Lunges x 16 reps (8/side)
rest 2m x 3 sets
————————————————
At Home: Tall Kneeling to Standing x 16 reps
rest 2m x 3 sets
+
5 Rounds
12 Thrusters @ 95/65
15 American KBS @ 53/35
*13 minute cap*

Tuesday, 7/28/20:
Every 2m x 20m
10 Burpees over the DB
12 Alt DB Hang Power Snatch
10 Sit Ups
(1:45s cut off – scale accordingly)

Wednesday, 7/29/20:
AMRAP 8
12 DB Deadlifts
10 Box Jumps @ 24/20
-Rest 2 minutes-
AMRAP 8
12 DB Front Squats
4 High Box Jumps @ 30/24

Thursday, 7/30/20:
A1. Strict HSPU x 3-5 reps @ 3111
rest :30s
A2. Side Plank Complex: 5 Hip Lifts into 5 Rotations/side
rest :60s x 3 sets
B. EMOM 12
1 – 10-12 DB Floor Presses @ 50/35
2 – 50 Double Unders
3 – 10-12 DB Bent Over Rows

Friday, 7/31/20:
A. AMRAP 3
Max reps Toes to Bar or Knees to Elbows
*Save as we will retest*
At Home: Max reps V-Ups
B. EMOM 6
:20s Toes to Bar into :20s Active Hang
At Home:
:20s Sit Ups into :20s Bent Knee Hollow Hold
C. AMRAP 9
20 Hollow Rocks
12 DB Lunges (DBs at sides OR Goblet Lunges)

Saturday, 8/1/20:
AMRAP 4
5 Power Cleans (95/65)
10 Box Step Ups
-Rest 2 min-
AMRAP 4
5 Squat Cleans (115/75)
10 Box Step Ups
-Rest 2 min-
AMRAP 4
5 Power/Squat Cleans (135/95)
10 Box Step Ups

**Please note: workouts subject to change without notice.**