Category: Workout of the Day

WOD

In front of a clock set for 12 minutes

1 minute of squat cleans 135/95lb
1 minute of push jerks 135/95lb
2 minutes of squat cleans 135/95lb
2 minutes of push jerks 135/95lb
3 minutes of squat cleans 135/95lb
3 minutes of push jerks 135/95lb

Workout notes: This workout comes to us from CrossFit.com! The strategy for this workout is to work at a steady pace for all twelve minutes.  You will likely be able to complete a lot of continuous reps during the first couple of minutes but that might not be the best strategy!

WOD

“Nancy“

5 Rounds for Time

400M Run
15 Overhead Squats 95/65lbs

Workout notes: This workout is another of the famous CrossFit benchmark “Girls” workouts.  The Overhead Squat requires a lot of mobility to be able to perform repetitions at your full range of motion! You’ll actively press the bar up overhead and keep your arms externally rotated.  The best overhead squatters have the range of motion in their joints to keep an almost vertical structure from arm all the way down to the feet. This means getting your hips low keeping your chest up.  If you don’t have the ROM now that’s okay! It doesn’t mean you can’t practice the movement.  Go as deep as you can into a squat with a weight you can keep supported overhead.  If OHS isn’t happening today substitute a front for back squat and start spending some time working on that ROM!

Strength

Deadlift
2-2-2-2-2

Work up to a strong effort set of 2 deadlifts.  Start with a light weight and make sure that you have established a straight back and appropriate setup as you address the bar.  Be sure to maintain your posture as you progress though each set of 2 and as you increase in weight.

WOD

7 Rounds of 30 seconds at each station

Heavy “Russian” Kettlebell Swings
Push-Ups
Rest

Workout notes: This workout is scored “Fight Gone Bad” style by performing as many reps as you can at each station and keeping track of the total amount of reps you record.  The total time of the workout is 10 minutes with 1.5 minutes allowed for the first 6 rounds and 1 minute for the final round (subtracting the last rest period). Your time at each station will be short and the opportunity is available to perform continuous reps as long as you are able. There is no “Rx” weight assigned to the kettlebell so you are encouraged to bump up the weight you normally swing by bringing the KB to eye level only.

Skill

E2MOM for 10 Minutes
3 Power Snatch

Perform 3 Power Snatch every 2 minutes for a total of 5 rounds. The weight you choose should be in the  moderate effort range but consider this as primarily skill work. These can be “touch and go” or one at a time but do them in quick succession so you are looking at a heavy triple. An appropriate weight would likely be 60% or less for newer lifters.  If you end up breaking parallel and landing in a squat, you have lifted correctly but have possibly gone a little too heavy for this workout.

WOD

AMRAP in 15 Minutes
400M Run
50 Wall Ball Shots 20/14lbs 10/9′

Workout Notes: Think about picking up the pace on your runs a bit and breaking your wall ball sets into smaller chunks with very short rest. “Drop” sets work really well. Start with a bigger number and use smaller numbers to get you through the total number of reps. 20-15-10-5 for example.

Strength

Strict Press 2-2-2-2-2

Work up to a strong effort 2 rep overhead press.  For this movement you should maintain extension of the knee and kip as you press the bar overhead.  Most likely the weight you work up to will be much lower than what you would be able to lift with the help of a push press or a push jerk.  Start light and increase in very small increments as this movement falls off fast.

WOD

For time

10-1
Deadlift 185/135lb
1-10
Lateral Burpee Over The Bar

Workout notes: The odd rep scheme of this 10 round workout has you doing 11 reps each round. Initially you will be performing a large number of deadlifts with a few burpees interspersed and eventually transition to doing mostly burpees. The key here is to keep moving through those first rounds by not coming out too hard on the deadlifts and work at an even pace.

Skill

Tabata Hollow Rock

Maintain Hollow as long as you can during the work periods. Hold back early and give yourself some rest if needed rather than going to failure. You only have short amount of time to commit to so try to make as much of each 20 second interval as possible.

WOD

5 Rounds with one minute on each station.

Row for Calories
Two-Arm Dumbbell Front Squat 45/30lbs
Double Unders
Rest

Workout notes: This workout is to be scored Fight Gone Bad style where you are working for a full minute at each station and counting your total repetitions.  You can rest until the double unders to game the workout but that is not the point! Go hard at each station getting as many reps as possible.  If you have been performing single unders for a while use this opportunity to force yourself to work on double unders for one minute at a time.

Skill

E2MOM for 10 Minutes
3 Power Clean

Work up to a moderate weight Power Clean and perform 3 repetitions every 2 minutes for 10 minutes.  Ideally you choose a weight that allows you to do all three reps in a row  with very little rest.   For a power clean we’re looking for a little bit lighter weight than you would use in a squat clean.  You’ll catch the bar in a partial squat dropping as low as is needed.  If you end up breaking parallel you have lifted correctly but have possibly gone a little too heavy.  With 5 rounds of 3 reps and 2 minutes rest for each set you should be able to attempt a weight that is a bit heavier than you would use if  you  were performing this for 10 rounds on the minute or during a metcon. This workout is a repeat so if you are participating again and the lifts went well last time, make an attempt to add 5 or 10 lbs to the bar.

WOD

AMRAP in 10 Minutes

15 Two-Arm Dumbbell Push Press 45/30lbs
200M Run

Workout notes: The two arm dumbbell weight is usually deceptively heavy.  Choose dumbbells that are manageable enough that you can perform sets for the entire workout.  Going unbroken is never required but you may want to choose a weight you can use for a minimum of 5-5-5 or 6-5-4 when you are tired. Your arms will have recovery time during the run so you should be able to go hard on both movements. Don’t give too much thought to pacing and treat each part as an all out effort if possible. You can also use kettlebells if you prefer or those put your shoulders into a better position.

WOD

10 Rounds for time
3 Heavy Front Squats*
6 Strict Pull-Ups

* working from the floor at 70-80% of your 1RM

Workout notes: This workout should feel very different from your normal metcon type of workout.  Record this workout for time but also the weight you use. Work up to a squat clean + front squat weight that is around 70-80% of your 1RM. Choose a weight that you can sustain unbroken sets of 3 and don’t be afraid to push the weight a bit.  Give yourself enough rest to complete that task and don’t worry too much about the total time on the clock.  If you have a recent 3RM we’re looking for a weight that is a little lower than that but still a challenge.  You may squat clean your first repetition of the squat.

WOD

For time

9 Clean & Jerk 155/105lb
Run 200M
12 Clean & Jerk 155/105lb
Run 400M
15 Clean & Jerk 155/105lb
Run 800M

Workout notes: The suggestion for this workout is heavy clean & jerks for almost everyone this will mean single repetitions at a steady pace.  The most efficient method will be a power clean & power jerk.  More than half of your reps will occur with only a short 200M run in between so give yourself a few seconds between each repetition so you don’t redline prior to the long runs in the second half of the workout.

Skill

Squat Snatch
1-1-1-1-1

Work up to a strong effort Squat Snatch.  Warm up by working through a power snatch and overhead squat complex with an empty barbell or PVC.  Start by attempting to slowly ride the bar down into the overhead squat and pick up speed as you warm up.  If your mobility allowing a full depth overhead squat, stick with a power or split snatch today.

WOD

AMRAP in 8 Minutes
15 Pull-Ups
15 Box Jumps 24/20″

Workout notes: This workout features two body-weight movements that do not tax each other. Experienced athletes should be able to push the pace and work steadily through the entire workout considering that each movement gives the other a bit of rest.  Keep that in mind as you transition you should be able to start completing reps as soon as you approach the box or pull-up bar.