W.O.D.

Everything listed under: fitness

  • Friday 1/18/19


    "Deck of Death"
    Complete the Deck For Time (Please download a deck of cards app from your app store. If for some reason you can't we will have some decks available)

    Draw cards from a standard 52-card deck plus 2 Jokers. Each card drawn determines which exercise to do and the number of reps. Once reps are completed, draw the next card.

    Suit determines the exercise:
    Hearts = Push-Ups
    Diamonds = Sit-Ups
    Clubs = Air Squats
    Spades = Box jumps (24/20 in)

    LEVEL III - Add 2 Ring MUs after EVERY card

    Card value determines the number of reps (face cards = 10, Aces = 11, Jokers = 200m Run)

  • Thursday 1/17/19


    4 Rounds for Barbell Reps:
    5 Minute Work Interval then 3 Minute Rest Interval:

    Complete prescribed reps of Double Unders (2:1 SUs)
    III-150, II-100, I-50

    then with remaining time of the 5 mins, complete AMRAP of:
    20 Barbell Bicep Curls
    10 Curtis P's
    *empty barbell for both movements 45/33

    <Score is total of all Curls and Curtis Ps. Do not count jump rope>

    1 Curtis P = Power Clean + R Lunge + L Lunge + Push Press


  • Wednesday 1/16/19


    Overhead Squats
    7 Sets, On the 1:30:
    1 Full Snatch then hold 3 Seconds in Bottom
    3 OHS

    *Increase weight each round until form fails then stay at proper weight. Start around 55% of snatch max and add 5-15# each set.

    15 min AMRAP:
    300m Row
    10 Double Kettlebell Deadlifts (III-100&90/70s, II-70/55, I-55/35)
    15 Bench Dips (feet on box if able)


  • Tuesday 1/15/19


    3 Rounds:
    21 Dumbbell Front Squats (III-50s/35s, II- 35s/25s, I-25s/20s)
    21 Renegade Rows
    *At the top of every minute (except the beginning of the workout), do 5 Burpees (Scaled: 3 Burpees)


  • Monday 1/14/19


    1) Squat Clean & Jerk
    3 reps @ 50% of your 1RM C&J max
    3 reps @ 60%
    2 reps @ 70%
    2 reps @ 80%
    1 rep @ 90%
    -------
    "Grace" (Major BENCHMARK workout)
    For Time:
    30 Clean & Jerks RX-135/95, II-115/80, I-95/65

    LIII
    For Time:
    30 Squat Cleans & Jerks (135#/95#)
    *Only do LIII if you have done Grace multiple times and have gotten your time sub 4 mins at RX weight
    **These are NOT clusters. It's a squat clean to a full hip lockout then a jerk. Enjoy!


  • Friday 1/11/19


    5 Rounds:
    1 Minute Wallballs (20/14, LIII-30/20)
    1 Minute Kettlebell Swings (55/35, LIII-70/55)
    1 Minute Shuttle Sprints (W2W=3 reps)
    1 Minute Rest


  • Thursday 1/10/19


    3 rounds for time of:

    15 Inverted Burpees (supine to handstand)
    1,000-m Row
    15 Burpees over the rower

    In CrossFit, the burpee is a mainstay movement used to develop fitness. In certain populations, the burpee (prone to stand) is a critical skill required to safely lower one’s body to the ground and stand back up.


  • Wednesday 1/9/19


    1. Snatch Work
    For Weight

    Hip Snatch + Hang Snatch + Full Snatch
    *All snatches are full squat

    2. WOD
    10 Min AMRAP
    5 Snatches (III-95/65, II-80/55, I-65/45)
    10 Deadlifts (same weight)
    15 Box Jumps (24/20)


  • Tuesday 1/8/19



    "Air Walker"

    5 Rounds for time:
    25/18 Cal Row
    50 Double Unders
    3 Rounds of "The Chief"


    1 round of "The Chief":
    3 Power Cleans + 6 Push Ups + 9 Air Squats

  • Monday 1/7/19


    For time:

    Buy in: Run 800m
    10 rounds:
    10 Dumbbell Push Press (III- 35/25, II-30/20, I-25/15)
    10 Pistol Squats
    Cash out: Run 800m


  • Friday 1/4/18


    Cash In:
    2 Pegboard Ascents
    or
    4 Rope Climbs
    or
    20 Towel Ring Rows

    then

    21-15-9
    Burpees
    Dips
    Cal Row
    Push Ups

    Cash Out:
    2 Pegboard Ascents
    or
    4 Rope Climbs
    or
    20 Towel Ring Rows


  • Thursday 1/3/19


    1. Back Squat
    3-3-3-3-3
    Increase weight each set

    2. NOT FOR TIME:
    3x16 Double KB Front Rack Reverse Lunges (8 Each Leg) AHAP
    3x20 Weighted GHDSUs or Weighted AbMat Sit-Ups
    *Superset (meaning alternate movements)