Category: Workout of the Day

WOD

AMRAP in 18 Minutes
400M Run
90 Seconds Rest

4 Minutes Rest

then

6 Rounds
Row 90 Seconds for Calories
Rest 90 Seconds

Workout notes: Todays workout(s) are two bouts of high intensity intervals.  The idea is to challenge yourself with each interval and attempt a pace that is outside of your comfort zone.  Given the rest after each attempt you can go pretty hard. It will be tough to maintain the pace of your first round so if you have a strategy start the first round at a sub maximal pace and then increase your intensity with each successive interval.  The run times will vary with each person so use the running clock and track your rest on your own.  Track your split times and make sure you have enough time to complete your final lap as you approach 18 minutes.

Note that you may start on either the run OR the row.  Your score is your total 400M run as well as your calories rowed.

WOD

AMRAP in 20 Minutes
5 CTB Pull-Ups
10 Burpees
15 Wall Ball Shots 20/14lbs

Workout Notes: For a 2o minute AMRAP like this one the best strategy is usually to find a moderate pace through the first round and keep moving at that pace for the entire workout.  If you do want to go all out you’ll  want to save your anaerobic push for the very last few seconds of the workout.  The set sizes of each movement is relatively low go for a rep scheme you can repeat when the intensity level is high.  This workout is repeat!

Skill

Run 1 Mile

Test your 1 Mile run time today during your warm up.  Pace yourself a bit so you can speed up on the way in rather than starting out on an unsustainable pace.

WOD
AMRAP in 10 Minutes
5 Front Squat 185/125
5 Handstand Push-Ups

Workout notes: Today’s workout has some very difficult movements. The suggestion here is a lower rep set of front squats with a heavier weight than what you might use in a higher rep metcon.  Be smart about the weight you choose. Going unbroken is never required but you definitely should be able to when you are fresh and well into the workout.  Think about adding some rest between stations so you can knock out the reps quickly once you pick up the bar.  The handstand push-up is of course very difficult. The strength and skill minimum for attempting handstand push-ups is 15 perfect and unbroken Push-ups as well as at least a 60 second handstand hold.  If you aren’t able to perform the base skills, scale the movement to a heavy dumbbell push press

Strength

Deadlift
5-5-5-5-5

Work up to a strong effort set of 5 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 five and as you increase in weight.

WOD

AMRAP in 10 Minutes

10-20-30-40-50 …
Alternating Dumbbell Snatch 45/30lbs

Run 200M Between Rounds (workout starts with snatches)

Workout notes: We’re going to end up doing a lot of snatches!  Make sure you address the dumbbell with a proper setup. You are pull off off the ground so your hips will be elevated but instead of yanking the DB off of the ground you’ll want pull it to below the hips and then open up as if you are jumping off of the ground and finally finish with the arm. Choose a dumbbell with which you can bring safely to the ground.  This is a repeat workout!

Strength

EMOM FOR 10 Minutes
[odd] :30 Seconds of Strict Pull-Ups or Supine Ring Rows
[even] :30 Seconds Push-Ups

You’ll have 5 rounds at each station to work for a total of 30 seconds.  It’s probably not a good idea to go for a max set early on so work in as many sets as you need to for the full 30 seconds and then transition to the next station.

WOD

5 Rounds for time
5 Power Clean 185/125lbs
30 Air Squats

Workout notes: Spend a few moments working up to a moderate weight power clean.  Think about bumping up the weight you normally prescribe yourself if you have been working your power clean at the same weight for a while.  Keep in mind we’re specifically looking for a power clean so if the weight you choose is so heavy that you need to drop into a squat clean, you have done well with your technique but might be going a little heavy for this workout.

Skill

Tabata Handstand Hold or Walk

The Tabata interval is 8 rounds of 20 seconds of work and 10 seconds of rest. Complete the full 8 rounds and hold the handstand or handstand walk during as much of the 20 second interval as you can.  If you have trouble during long effort handstand holds, add in some extra rest by coming down early and try to maintain that  for 8 rounds.  If this is your first time being upside down in a while you can try to perform 1 wall walk each round climbing as far as you are able and then coming back down for a total of 8 times.

WOD

3 Rounds for time

400M Run
21 Burpee Box Jumps 24/20″

Workout notes: No barbell in today’s workout! This workout is all about how fast you can move your body through space.  Keep your breathing under control during the burpees so you are ready for the run. Challenge yourself to go fast during those reps though, you can lose a lot of time moving slowly and comfortably through the burpees!

Strength

Back Squat

5-5-5-5-5

Today we’re performing 5 sets of 5 with increasing weight across all sets.  Start light with an an empty bar and make sure you are performing all of your reps to your full range of motion.  We do this not only to warm each joint through it’s entire range but to reinforce proper mechanics.  Maintain an upright and rigid torso through each rep.  Work up to a strong effort set of 5 without hitting failure but be sure to review how to ditch a back squat and use spotters when needed.

Metcon

AMRAP in 10 Minutes
30 Double Under
10 One Arm Kettlebell Clean & Jerk 32/24kg (5left, 5 right)

Workout notes: The prescribed load on the kettlebell is fairly heavy so scale accordingly.  We’re looking for Clean & Jerks you could perform in sets of 5 when you are fresh. That’s ground to overhead for each rep.  You may have to break them up when you get fatigued but if you are doing them one at a time from 3-2-1 go you may have gone too heavy.

WOD

10 Rounds for time
3 Deadlifts ~ 80%*
6 Strict Ring Dips

* Rest long enough to complete each set unbroken.

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 deadlift weight that is around 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.

[creativ_alertbox icon=”” colour=”light-gray” custom_colour=””] Today is our Last Open WOD BBQ and everyone is invited! Heats for 15.5 will kick off at 11:30 as usual with BBQ/Party to follow! Meat and Drinks will be provided! Please bring a dish/drinks/treats to share if you would like or just bring yourself! [/creativ_alertbox]

WOD

5 Rounds of 1 Minute each

Row for Calories
Thrusters 95/65lbs
Rest

Workout notes: This is a bit of a remix of the latest CrossFit open workout 15.5.  Each interval is fairly short so don’t worry about pacing so much and try to hit numbers you can sustain as if this were scored as a Tabata style workout. Your score in the end will be your total number of calories rowed and thrusters.  Single thrusters are never fun so take a few breaths and try to get most of your reps done in 1-2 sets starting out and try to hit those numbers for 5 rounds.

[creativ_alertbox icon=”” colour=”light-gray” custom_colour=””]Saturday is our Last Open WOD BBQ and everyone is invited! Even if you didn’t participate in the open we would love to have there to cheer and celebrate with us.  Heats for 15.5 will start at 11:30 as usual with BBQ/Party to follow! Meat and Drinks will be provided! Please bring a dish/drinks/treats to share if you would like or just bring yourself! [/creativ_alertbox]

Skill

Split Jerk
1-1-1-1-1

Work up to a strong effort split jerk for the day. Start with a light load and add weight in small increments only if each lift is technically sound.  Focus on distributing your weight equally over both feet with your front foot toed in slightly and your back foot planted on the ball of the foot.

WOD

6 Rounds for Time
10 Pull-ups
10 Burpees

Workout notes: This workout should feel a lot like a sprint for most folks.  Your pull-up will most likely fall off so don’t be tied to any particular numbers if you need to do small sets just do them with as little rest as possible.  Make sure you are clapping overhead and at full extension during the burpee if you want to make the workout truly challenging.