Category: Workout of the Day

Workout of the Day
5 rounds, 3 minutes on, 1 minute off:
3 power cleans
6 push ups
9 air squats

This workout is a classic, and a repeat from two months ago (July 23rd). It’s also Courtney’s request for her birthday workout – happy birthday, Courtney! If you have a birthday coming up, get in touch with Alex to figure out a birthday WOD!

Your barbell weight should put you on the edge between quick singles and touch and go. Track your rounds and reps for each of the 3 minute intervals separately, then add them up at the end.

standard: 95/65
rx: 135/95
sport: 155/105
metcon: 5x 3:00 on, 1:00 off

Skill
5 rounds:
1 minute of strict pull ups
1 minute plank
1 minute rest

We’ll be using the same interval for the skill work that we do for the workout. Pick a pull up difficulty that lets you tackle some larger sets today.

standard: banded pull ups or ring rows
rx: strict pull ups
sport: bar muscle ups

Workout of the Day
5 rounds:
1 minute of push presses
1 minute of kettlebell swings
1 minute of calories (bike, row, or ski)

You should be able to do two or three solid sets each minute on both your push presses and your kettlebell swings. There is no programmed rest in this workout, so don’t get too aggressive with your pace.

standard: 65/45 lb, 20/12 kg
rx: 95/65 lb, 28/20 kg
sport: 95/65 lb, 32/24 kg (the barbell weight being the same as rx is intentional: big sets)
metcon: 5×2:00 on, 1:00 off

Skill
Deadlift 8 sets of 3 reps

Take about 10-15 minutes to work on your deadlifts today; keep it pretty.

Workout of the Day
AMRAP in 12 minutes:
16 box jumps
20 medicine ball sit ups

Focus on keeping a steady cadence through the whole workout today.

standard: 20/12″, 12/8 lb
rx: 24/20″, 20/14 lb
sport: 30/20″, 30/20 lb
metcon: 4×2:00 on, 1:00 off

Skill
15 minutes of snatching

Work up to a heavy single if you’re feeling up for it today, or keep it lighter and practice technique. Don’t sacrifice form in favor of weight.

Workout of the Day
AMRAP in 14 minutes:
200 m run
7 squat clean thrusters

Pick a barbell weight that forces you into some singles by the time the workout is over

standard: 75/55, run/row/ski 200 or bike 500
rx: 115/85
sport: 135/95
metcon: 7×1:00 on, 1:00 off

Skill
AMRAP in 8 minutes:
8 toes to bar
40 second supine plank

standard: V-ups instead of toe to bar
rx: as written
sport: weighted supine plank: 35/25 lb plate. Set up two boxes about 4-5 feet apart, rest your shoulders on one and your feet on the other, and set the plate just below your belly button. Note that you’re resting directly on your shoulders in this version instead of supporting yourself on your hands.

Workout of the Day
AMRAP in 10 minutes:
10 devil presses
10 single arm overhead lunges

Alternate hands each rep on the devil presses. Split the overhead lunges evenly between both hands, switching whenever you’d like (5 and 5 or switch each round). The highest scores will likely be put up not by the people who moved the fastest, but by the people who stopped moving the least. Slow n’ steady does lots of burpees, as the old saying goes.

standard: 35/20
rx: 50/35
sport: two dumbbells for both movements: 45/30
metcon: 5×1:40 on, 0:20 off

Skill
EMOM for 10 minutes:
Hang power snatch + overhead squat + hang squat snatch
Pause for 2 seconds at the bottom of each movement

We’ll be working on snatching heavy on Wednesday, with 15 minutes to work on the movement at your own pace. Use today as a chance to keep it lighter and review the movement before Wednesday.

Workout of the Day
6 rounds:
1 minute of calories (row, bike, or ski)
20 seconds of double unders
1:20 rest

This workout will test your ability to maintain composure and coordination after a hard effort on your machine. I’d recommend getting off your machine with about ten seconds to spare in the minute so that you have time to start the jump rope right at the beep. Your score will be the sum of all of your calories and all of your double unders.

standard: drag rope single unders
rx: regular rope double unders
sport: drag rope double unders
metcon: 6×1:20 on, 1:20 off

Workout of the Day
AMRAP in 30 minutes, with a partner:
30 air squats
20 kettlebell swings
While one partner works on the AMRAP, the other partner completes a 400 m run, row, or ski, or a 1,000 m bike. When you tag out, pick up right where your partner left off on the AMRAP, even if they were in the middle of a round.

standard: 20/12 kg, run/row/ski/bike
rx: 24/16 kg, run/row/ski/bike
sport: 28/20 kg, run/row/ski/bike
metcon: 10x:2:00 on, 1:00 off

Workout of the Day
For time, with a 20 minute time cap:
10-20-30-40-50 alternating dumbbell power snatches
15 burpee box jump overs after each round

Happy birthday, Mike Shoff! This workout features some of Mike’s favorite movements, and may also be slightly familiar to anyone who was around CFD in 2017.

Got a birthday coming up? Reach out to Alex to pick a birthday workout!

Select a dumbbell weight and a box height that you are very comfortable with; expect to be doing both movements for 20 minutes, and be pleasantly surprised if you finish under the time cap!

standard: 35/20 lb, 20/12″
rx: 50/35 lb, 24/20″
sport: 50/35 lb, 24/20″, go fast and finish under the cap
metcon: 8x 1:30 on, 1:00 off

Skill
AMRAP in 8 minutes:
6 push ups
20 second L hang

For the L hang you’ll be hanging from a pull up bar with your knees locked, toes pointed, and legs raised up in front of you. Scale the L hang to a tuck hang, where your knees are above waist height, but are bent with your lower legs hanging straight down.

standard: push up/tuck hang
rx: push up/L hang
sport: ring dip/L hang

Workout of the Day
AMRAP in 16 minutes:
8 overhead lunges
16 sit ups
Every 4 minutes, including at the start of the workout, run 400 m

You’ll run a total of 4 times in the workout today. Pick up where you left off on the AMRAP when you return from the run.

standard: 65/45, run/row/ski 400 or bike 1,000
rx: 95/65
sport: 115/85
metcon:

Skill
10 minutes of handstand practice!

Practice handstands for 10 minutes.

standard: handstand practice: 10 minutes
rx: practice handstands for 10 minutes
sport: 10 minutes of handstand practice
metcon: 10×1:00 on, 0:00 off of handstand practice

Workout of the Day
AMRAP in 12 minutes:
45 drag rope single unders
5 power cleans

You power clean weight should put you right on the edge between quick singles and small sets.

standard: 95/65, regular rope single unders
rx: 135/95, drag rope single unders
sport: 155/105, 30 drag rope double unders
metcon: 3×3:00 on, 1:00 off