Category: Workout of the Day

CrossFit Open Workout 14.4 was announced last night!  This time we have a Chipper that includes rowing  for the first time in the open!  Come ready tomorrow to see how far you can make it!

Strength

Weighted Pull-Up

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

Work up to a max effort weighted pull-up.  If you are working the bands work up to the least assistance possible and perform as many reps as possible there.

WOD

AMRAP in 15 Minutes

10 Overhead Squat 115/75
15 Burpees Over The Bar
200M Run

Off Ramp WOD

AMRAP in 15 Minutes

10 Overhead Squat w/ PVC or Goblet Squats
15 Burpees
200M Run

Strength

Deadlift

8-5-5-3-3-1-1-1

Work up to a heavy max for the day. If you are new to powerlifting focus on keeping your low back protected throughout the lift. Your back should be flat and you should be lifting the bar by extending the knees and hips.

WOD

3 Rounds for Time

30 Kettlebell Swings 24/16kg
15 Box Jumps 30/24″

Off Ramp WOD

3 Rounds for Time

30 Kettlebell Swings
15 Box Jumps

Skill

2 Rounds of Tabata, Alternating between each  movement.

Hollow Rocks
Superman Hold

WOD

AMRAP in 20 Minutes

20 Wall Ball Shots 20/14lbs 10/9′
30 Sit-Ups
400M Run

Off Ramp WOD

AMRAP in 20 Minutes

20 Wall Ball Shots
30 Sit-Ups
400M Run

[creativ_alertbox icon=”” colour=”green” custom_colour=””]Remember today we have Barbell Club during the 5:30PM time slot! Regular CrossFit classes are at 4:45PM and 6:30PM![/creativ_alertbox]

Strength

EMOM for 10 Minutes
3 Push Jerks

Working from the floor perform 3 push jerks every minute.  Your load should be moderate effort but one you can perform all 3 reps with for 10 rounds!

WOD

5 Rounds for Time

4 Hang Power Cleans 185/135lbs
6 Strict Pull-Ups
8  Pistols

Off Ramp WOD

5 Rounds for Time

4 Hang Power Cleans
6 Ring Rows
8 High Box Step Up & Max Effort Negative

For the step ups be sure to lower yourself deliberately rather than just fall to the ground!   Make the ring rows as hard as possible try to avoid using the bands or kipping for today!

Strength

Hang Squat Snatch
1-1-1-1-1-1-1

Work up to a daily max for your hang squat snatch.  Start light and be sure to hit each position in the snatch sequence for every rep.  If you are having trouble catching the bar in the bottom of your squat, keep the load light and work on riding the bar down into a below parallel squat.

WOD

AMRAP in 8 Minutes

2-4-6-8-10-12-14 …

Alternating Dumbbell Snatch 45/30lbs
10 Double Unders After Every Round

Off Ramp WOD

AMRAP in 8 Minutes

2-4-6-8-10-12-14 …

Alternating Dumbbell Snatch
10 Double Unders After Every Round *

* Make an honest effort to get through some double unders! You may not complete as many rounds as the folks who have mastered this skill but you will get a good workout and you might make a breakthrough!

WOD

6 Rounds For Time

Run 200M
15 Back Squats 95/65lbs (working from the floor)
20  Push-Ups

Off Ramp WOD

3-5 Rounds For Time

Run 200M
15 Back Squats
20  Push-Ups

Speed

E2MOM for 14 Minutes

Sprint 100M

WOD

CrossFit Open 14.3

AMRAP in 8 Minutes
10 Deadlifts 135/95lbs
15 Box Jumps or Step ups 24/20″
15 Deadlifts  185/135lbs
15 Box Jumps or Step ups 24/20″
20 Deadlifts  225/155lbs
15 Box Jumps or Step ups 24/20″
25 Deadlifts  275/185lbs
15 Box Jumps or Step ups 24/20″
30 Deadlifts  315/205lbs
15 Box Jumps or Step ups 24/20″
35 Deadlifts  365/225lbs
15 Box Jumps or Step ups 24/20″

You can scale this workout several ways!

1) Begin with a light starting weight and follow the same format as the open workout but make smaller jumps with  each increase in weight.  Grab 5’s, 10’s, and 15’s and increase by only 10 pounds in each increment. Make sure you will end up at a challenging weight but one that is well below your PR.

OR

2) Follow the format of the ORW.  Find a weight you can manage and use that for the entire workout. Use the same set size for each round and move as fast as possible without compromising your form.

Off Ramp WOD

AMRAP in 8 Minutes

10 Deadlift
15 Box Jump or Step ups

CrossFit Open 14.3 was announced last night! This week we have a couplet of ascending Deadlifts and Box Jumps.    We’ll start heats at 12:00 tomorrow, come early to warm up!

Strength

Front Squat

2-2-2-2-2-2-2

Work up to a heavy 2 rep front squat.  Remember to track your knees over your feet and drive your elbows up. Make sure each repetition is as far below parallel as you can go! Don’t short the depth as the load gets heavier.

WOD

For Time

50 Wall Ball Shots 20/14lbs 10/9′
400M Run
50 Barbell Snatch 45/35lbs
400M Run
50 Kettlebell Swings 24/16kg

This is a repeat workout! Are you keeping a log?

Off Ramp WOD

50 Wall Ball Shots
400M Run
50 Barbell Snatch
400M Run
50 Kettlebell Swings

Strength

E2MOM for 14 Minutes
3 Power Snatch

Work up to a light to moderate weight and perform 7 rounds of 3 power snatches every 2 minutes.  Try to do your reps touch and go if you can.  Make sure you are dropping underneath the bar to catch it a partial squat. If you are new to weightlifting start light and increase weight if the lifts are going well.

WOD

AMRAP in 7 Minutes

10 Push Press 115/75lbs
10 Toes-To-Bar

Off Ramp WOD

AMRAP in 7 Minutes

10 Push Press
10 Knee Tucks Knees To Elbows or Sit-ups

Strength

Strict Weighted Pull-Up

2-2-2-2-2-2

Increase loads during each set working up to near max or maximal effort.  If you are using the bands work up in sets of 1 or 2 reps to the smallest band possible or go bodyweight!

WOD

7 rounds for time

200M Run With Plate 45/25lbs
10 Overhead Lunge Steps 45/25lbs
7 Burpee Jump To Plate 45/25lbs

Use the same plate for all three movements! Carry it any way you like during the run but it must be overhead during the lunges if you are going Rx!

Off Ramp WOD

7 rounds for time

200M Run With Plate
10 Overhead Lunge Steps
7 Burpee Jump To Plate