Category: Workout of the Day

WOD

3 Rounds for time

400M Run
21 Burpee Pull-Ups
12 Overhead Squats 115/75lbs

Workout notes: Today we take on a very difficult movement. The dreaded Overhead Squat! Remember that those first repetitions will be a lot harder with the work leading up to it.  The movement requires strength and flexibility on it’s own. Coupled with the work before it you will be performing it under fatigue.  Take your time figuring out an appropriate weight.  First you must establish that you can complete the movement with a pvc and unloaded bar.  Your chest should be up, your knees over your feet and your arms should be rotated out.   If you don’t have the mechanics down scale the workout to front or goblet squats and work on your lower body mechanics first before you worry about going overhead.

Skill

E2MOM for 10 Minutes

Sprint 100M

Do 1 sprint every 2 minutes for a total of 5 sprints.   Plan on increasing your intensity slightly throughout the workout with your last sprint being an all out effort.

WOD

“DT”

5 Rounds for time

12 Deadlift 155/105lbs
9 Hang Power Clean 155/105lbs
6 Push Jerks 155/105lbs

In honor of USAF SSgt Timothy P. Davis, 28, who was killed on Feburary, 20 2009 supporting operations in OEF when his vehicle was struck by an IED. Timothy is survived by his wife Megan and one-year old son T.J.

Workout notes:  None of this workout needs to be done unbroken but choose the spots you rest wisely so you can minimize any extra work!  Most of us won’t be able to complete each round unbroken so consider adding additional rest strategically after your 11th deadlift, your 8th clean and so on.

Strength

E2MOM for 14 Minutes

1 Squat Snatch

Perform 1 Squat Snatch every 2 minutes for a total of 7 rounds. The weight you choose should be moderately challenging but consider this as primarily skill work. An appropriate weight would be in the 60-70% range for newer lifters and near 80% for those that are more experienced.  If you are still working on learning the basics or working on your mobility keep the load light and catch the bar in a power snatch with a partial squat but try to ride the bar down as deep as you can while under control.

WOD

For time

30-20-10

Double Dumbbell Clean & Jerk 45/30lbs
Burpee

Workout notes: The most efficient option for the clean and jerk will be a power clean and push jerk.   A muscle clean and press out will be quicker but it probably won’t last! Avoid hitting failure early on by dropping under the dumbbells as you catch both movements.

Strength

Tabata Push-Ups & Tabata Double Unders alternating between each movement.

Start with Push-Ups and hit a number you think you can maintain for each of the 8 rounds.  If you are ready, use this time to scale up your push-ups.  If you are normally performing them from the knees try to do them from your feet with your chest and thighs hitting the floor.  Switch back and forth between double-unders and push-ups for a total of 16 rounds.  Your lowest # is your score.

WOD

4 Rounds For Time

20 Wall Ball Shots 20/14lbs 10/9′
10 Front Rack Lunge Steps 95/65lbs

Workout notes: The front rack lunge can be a very difficult movement to perform properly! For this exercise you are practicing carrying a heavy object.   Keep your torso upright and your back rigid. Your elbows should be up throughout all of your reps and your back should be straight.   Alternatively you can use a kettlebell or dumbbell goblet style.

Strength

E2MOM for 14 Minutes

1 Squat Clean and Split Jerk

Perform a squat clean and a split jerk every 2 minutes for a total of 7 rounds.  The weight you choose should be moderately challenging but consider this as primarily skill work.  You should be able to catch the clean with your elbows up and in the front rack position and then squat the bar up with your knees tracking over your feet with your torso remaining upright. For the jerk remember to perform a controlled but explosive dip and drive but don’t let your chest drop!

WOD

5 Rounds For Time

15 Kettlebell Swings 24/16kg
15 See The Lights Sit-Ups 25/15lbs
200M Run

Workout Notes: This workout features two deceptively complimentary movements that could feel much harder when put together! Perform the kettlebell swing right and it will save your midline for the situps.  Make sure you don’t just lean forward with essentially straight knees and bend only at the hips. Focus on using the legs during the kettlebell swing and sit into a partial squat before opening the hips to drive the kettlebell up.

[creativ_alertbox icon=”” colour=”red” custom_colour=”#81d742″]Reminder! Today we have barbell club at 5:30! WOD Classes are at 4:45PM and 6:30PM.[/creativ_alertbox]

Skill

Deadlift

8-5-5-3-3-2-2-2

Work up to a strong double. After your general warm up start light and increase in small jumps. Focus on maintaining your lumbar posture throughout the entire movement. New lifters should remember not to go to failure but judge your limits by the effort and strain it takes to achieve the repetitions.

WOD

AMRAP in 8 Minutes
6 L-Arm Kettlebell Snatch 24/16kg
6 R-Arm Kettlebell Snatch 24/16kg
12 Box Jumps 24/20″

Workout notes: 

Last week we worked on one-arm kettlebell swings. With snatch we start the swing in the same way.  Grab the kettlebell on the inside corner and rotate slightly in when the kettlebell is below the hips and rotate out as you bring it overhead. Keep your elbow tucked in and the kettlebell close as it passes your body and punch up when it’s overhead.  If you do it right you won’t smack your forearm with the kettlebell. It’s tempting to ditch the kettlebell and switch to a dumbbell if you can’t coordinate the movement but try to give it a chance. The conditioning effect is very different with the kettlebell!   Try pacing your box jumps by resting at the top of the box. Scale to a lower box or perform step ups if needed!

Skill

1 Round of

3 Minute Handstand Hold

3 Minutes Rest

3 Minutes Plank Hold

Your score is the total number of seconds held at each station during the 3 minutes.  Holding the position for the entire interval is not required! Break up the work as needed but go for as many seconds as you can.  If you are new to handstands walk up at an angle or hold pike with your feet on a box and come down safely when you need to.

WOD

5 Rounds of 2 minutes at each station

2 Minutes of  “Cindy”
5 Pull-Ups (NO BANDS TODAY! Perform supine ring rows as your first scaling option)
10 Push-Ups
15 Squats

then

2 Minutes
Row for Calories

then

2 Minutes
Rest

Your score is your total number of reps over all five rounds.

Workout Notes: This workout is “Fight Gone Bad” style with 2 minute minutes of work at each station. We start with 2 minutes of the benchmark CrossFit workout Cindy. Perform supine ring rows instead of banded pull-ups if you are not able to do bodyweight pull-ups as your first scaling option. Adjust the difficulty by how far out you put your feet, make them tough!  Keep your midline tight throughout the movement and try to keep your body rigid. Transition to the rower and find a sustainable pace for 2 minutes. Rest 2 minutes and repeat 4 more times!

This is a total of 20 minutes of work during a 28 minute workout.  If you are new to this amount of volume consider scaling this workout down to 3 rounds.

WOD

2 Rounds For Time

800M Run
40 Wall Ball Shots 20/14lbs 10/9′
20 Cleans 135/95lbs

Workout notes:  The run will be a large part of the workout so focus on getting your feet moving and try not to use that second 800M as a recovery interval.    Instead pace yourself during the first set of weighted movements so you can focus on the second run.   As always, if you are having difficulty achieving depth on the wall ball shots try using a  box or another med ball as a target.

WOD

5 Rounds for Time
25 Push Press 75/55lbs
50 Double Unders
200M Run

Workout Notes: This workout is a lot of reps! Make sure you can perform sets with the weight you choose.  Breaking up the round is bound to happen but this should not be weight with which you have to perform single repetitions. Double unders can be scaled by lowering the total number of reps, or doing 3:1 single unders with a double under attempt every 25 reps.  If you are new to CrossFit consider scaling the workout to 3 rounds.

Strength

Overhead Squat 8-5-5-3-3-3-3

Work up to a moderate effort 3 rep overhead squat. Start light and increase the weight for each set. The focus here should be keeping your torso upright and tracking your knees over your feet. Increase the load only if you are able to take your squat below parallel. Your arms should be turned out while you actively press up on the bar.   The overhead squat is our most demanding lift in terms of mobility so start with a PVC and establish the mechanics first before you add weight.

WOD

3 Rounds for TIme

20 Knees To Elbows
30 Overhead Walking Lunge Steps 45/25lbs
400M Run

Workout notes: Knees-to-elbows is a great opportunity to practice the kipping swing.  If you can link together KTE by actively closing and opening the shoulders you have the basics for toes-to-bar and starting the C-Kip.  20 Reps is a large set so break them up early to save your grip and protect your hands.  Scale them to V-ups or sit-ups.