Category: Workout of the Day

Strength

Hang Squat Clean

1-1-1-1-1-1-1

Start light and increase the load for each repetition. New lifters should focus on the keeping the shoulders forward during the setup and  catching the bar with the elbows up and in a full depth squat before standing up. You should only increase the weight if you are able to perform those basic mechanics.

WOD

75 Burpees for Time
10 Kettlebell Swings EMOM 24/16kg

This workout is a repeat!  We start with 10 swings and perform 10 more  every minute thereafter until 75 Burpees are completed.

Off Ramp WOD

5 Rounds for time

10 Burpees
10 Kettlebell Swings

WOD

3 Rounds For Time

10  Squat Snatch 135/95lbs
15 Toes-To-Bar
50 Double Unders

Off Ramp WOD

3 Rounds For Time

10 Power Snatch + Overhead Squat
15 Knee Tucks or Sit-ups
150 Single Unders With 1 Double under attempt every 50 Reps

WOD

10 Clean & Jerk 135/95lbs
200M Run
15 Clean & Jerk 135/95lbs
400M run
20 Clean & Jerk 135/95lbs
800M Run

Off Ramp WOD

10 Clean & Jerk
200M Run
10 Clean & Jerk
400M run
10 Clean & Jerk
800M Run

Strength

Power Clean 2-2-2-2-2-2-2

Start light and increase weight across each set.  Touch and Go if you can but not required. Either way work on getting two quick reps in succession.  As the load gets heavier and the reps go up you should be dropping lower into a  partial squat to receive the bar!

WOD

For time

30-21-12 Rep rounds of

See The Lights Sit-up 25/15lbs
Burpee Bar Hop
Deadlift 165/110lbs

Off Ramp WOD

For time

30-21-12 Rep rounds of

Abmat Sit-Up
Burpee
Deadlift

We could not be more excited to be sending a team to Regionals for the first time!! A few special shout outs to those who contributed scores to help our team get there: Alex (5 times) Ryan (4 times) Jeff (3 times) Drew (1 time) Matt (1 time) Elijah (1 time) Kaitlyn (5 times) Barb (3 times) Beth (4 times) Ann (1 time) Sophie (2 times) This is a celebration of our gym and the amazing community we have all built together! We could not have accomplished this without each and every one of you!! Congrats to our 2014 Regionals team! Alex, Ryan, Jeff, Drew, Kaitlyn, Barb, Beth and Ann!

Skill

4x400M Run with 1 run every 4 Minutes.

Don’t forget Running is a skill too! It can be easy to treat the run like it’s just time for recovery during a workout with other movements.  Use this time to focus on your form and try to complete each 400 as fast as possible. Use the remaining time to recover for your next 400.  Check out the CrossFit Journal for some great resources on running and pose form.

If you do not make the first 400 in 4 minutes skip the second one and perform the run on the third interval.

WOD

This one comes to us from crossfit.com and was the Workout Of The Day on 12/20/2012!

AMRAP in 20 Minutes of

5 Chest to Bar Pull-Ups
10 Wall Ball Shots 20/14lbs 10/9′
15 Kettlebell Swings 24/16kg

Off Ramp WOD

AMRAP in 20 Minutes of

5 Pull-Ups
10 Wall Ball Shots
15 Kettlebell Swings

Strength

E2MOM for 14 Minutes

Max sustainable set of Handstand Push-Ups followed by a set of Double Unders.

Use no more than two abmats to scale the HSPU.  If you are still working on the overhead strength switch to pike or plank push-ups.  For the DU try to get about 25 -40 seconds worth of double under attempts in even if you are new to the movement. Experienced jumpers should go for an unbroken set of 30.

WOD

AMRAP in 10 Minutes

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

Run 200M Between Rounds (workout starts with snatches)

Off Ramp WOD

AMRAP in 10 Minutes

14 Alternating Dumbbell Snatch
200M Run

[creativ_alertbox icon=”” colour=”custom” custom_colour=”#e28cb3″]Reminder: Tonight we have barbell club during the 5:30PM hour. CrossFit classes are at 4:45PM and 6:30PM.[/creativ_alertbox]

Strength

Back Squat
3-3-3-3-3-3

Work up to a heavy 3 rep back squat.  Remember to track your knees over your feet and keep your torso upright. Each repetition should be as far below parallel as you can go! Don’t short the depth as the load gets heavier.  If you feel your chest falling forward drop some of the weight and make the reps perfect before you increase the load.

WOD

For time

10-1  rep rounds of

Push Press 115/75lbs
Front Squat 115/75lbs

Off Ramp WOD

For time

10-1  rep rounds of

Push Press 45/35lbs
Front Squat 45/35lbs

Strength

3-3-3-3-3-3-3-3

Weighted Pull-Ups

Perform 8 sets of 3 weighted pull-ups.  Keep the load the same for all 8 sets. If you are working on the bands use a band that has you working near maximal effort in the 1-3 rep range.

WOD

AMRAP in 8 Minutes

5 Hang Power Cleans 155/105lbs
10 Box Jump Overs 24/20″

Off Ramp WOD

AMRAP in 8 Minutes

5 Hang Power Cleans
10 Box Step Overs

WOD

800M Run
50 Kettlebell Swings 24/16kg
40 Burpee Bar Hops
30 Clean & Jerks 135/95lbs

Off Ramp WOD

800 Run
40 Kettlebell Swings
30 Burpee Bar Hops
20 Clean & Jerks

WOD

For time

Row 2000 Meters

then

5 Rounds of
30 Air Squats
200M Run
100M Uneven Farmer Carry 32kg,24kg/20kg,16kg

You need two objects you can carry halfway to the wall and back!  Use kettlebells, dumbbells or for the bravest, two loaded barbells.  The walk doesn’t need to be unbroken but try to make it to the turnaround point with one arm on the heavier object and switch hands for the return trip.   We’ll start in heats on the rowers and from there we’ll move outside to finish the workout.

Off Ramp WOD

For time

Row 2000 Meters

then

3 -5 Rounds of
30 Air Squats to target
200M Run
100M Uneven Farmer Carry