Category: Workout of the Day

[creativ_alertbox icon=”” colour=”red” custom_colour=””]Don’t forget today we have barbell club at 5:30PM! Regular WOD classes are at 4:45PM and 6:30PM.[/creativ_alertbox]

Skill

In 10 minutes complete as many reps as possible of

5-10-15-20-25-30 …

Unbroken Double Unders.

Start with a set of 5 and add 5 every round.  The rope must stop moving between rounds.  The highest round you complete is your score.

If you are new to double unders start with 1 and increase by 1 every round. 1-2-3 …

This is a repeat workout from 2-7-2014!  Are you keeping a log?

WOD

1-10
Squat Clean 155/105lbs
10-1
Handstand Push-Up*

*Work on strength first.  If you are using multiple mats to be able to attempt kipping or strict Handstand Push-Ups  you should stick with pike push ups from a box or regular strict push ups.

This workout is a scaled down version of the hero workout J.J.  Most of us will be scaling this down but adding weight and doing deficit HSPU is also an option if you’ve got the skills.

Off Ramp WOD

1-10
Squat Clean
10-1
Pike Push-Up

Strength

Deadlift 8-5-5-3-3-3-3-3

Work up to a heavy 3 rep deadlift max for the day. If you are new to lifting increase the load in small increments.  Touch and Go is a good idea but only if you maintain good form through each rep.  

WOD

AMRAP in 8 Minutes

10 One Arm Kettlebell Clean & Jerk 24/16kg
15 Box Jumps 24/20″

Think of the clean and jerks as “ground-to-shoulder-to-overhead”.  A muscle clean and strict press might seem fast at first but might end up being inefficient.   Repetitions do not have to alternate. Break them up any way that you like.

Off Ramp WOD

AMRAP in 8 Minutes

10 One Arm Kettlebell Clean & Jerk
15 Box Jumps  or Step Ups

WOD

For Time

50 Cleans 115/75lbs
800M Run
50 Push Jerk 115/75lbs
800M Run

Off Ramp WOD

For Time

25 Cleans
400M Run
25 Push Jerk
400M Run

14.2 Heats start today at 12:15! Show up around 11:30 to warm up and get signed up for a heat! Beers afterwards!

Workout 1

For Time

Row 2000 Meters

Workout 2

For Time

21-15-9
Burpee Box Jump Overs 24/20″
Pull-Ups

CrossFit Open 14.2 was announced last night! A couplet of Overhead Squats and Chest-To-Bar pull-ups.   We had multiple athletes get their first Chest-To-Bar pull-ups during last years open, many of those people are now able to do muscle ups.  We’re excited to see what this year will bring!  We’ll start heats at 12:15.

Strength

Back Squat 2-2-2-2-2-2-2

Work up to a heavy 2 rep back squat.  Remember to track your knees over your feet and actively push back on the bar to keep your torso upright.

AMRAP in 12 Minutes

30 Double Under
12 Push-Ups
9 Toes-To-Bar

Off Ramp WOD

AMRAP in 12 Minutes

10 Double Unders or 90 Single Unders.
12 Push-Ups
9 Knees-To-Elbows, Knee-Tucks or Sit-ups

Strength

Power Clean 3-3-3-3-3-3-3

Start light and increase weight across the seven sets.  Touch and Go if you can but not required. Either way work on three reps in succession.  As the load gets heavier and the reps go up you should be dropping lower to receive the bar!

WOD

AMRAP in 8 Minutes of

2-4-6-8-10-12-14 …
Wall Ball Shots 20/14lbs 10/9′
Kettlebell Snatch 24/16kg

Off Ramp WOD

AMRAP in 8 Minutes of

2-4-6-8-10-12-14 …
Wall Ball Shots
Kettlebell Snatch

Skill

Freestanding handstand practice

If you’ve been kicking up onto the wall for a while work with a partner to spot you and try establish a freestanding handstand.  Make sure you have a bailout plan before you kick up!

or

5 x
Wall facing handstand hold

WOD

For time

21 Deadlift 225/155lbs
400 meter Run
18 Deadlift 225/155lbs
400 meter Run
15 Deadlift 225/155lbs
400 meter Run
12 Deadlift 225/155lbs
400 meter Run

This workout was the crossfit.com workout of the day for 01/31/11.

Off Ramp WOD

15 Deadlift
400 meter Run
12 Deadlift
400 meter Run
9 Deadlift
400 meter Run

[creativ_alertbox icon=”” colour=”green” custom_colour=”#ea02bc”]It is Tuesday! That means we have weightlifting club at 5:30PM. Regular WOD classes are at 4:45PM and 6:30PM![/creativ_alertbox]

Skill

EMOM 10 Minutes
Sustainable set of kipping CTB Pull-Ups. Work on your standard C-kip or work on butterfly pull-ups. If you are still working on building strength work on max sets of strict pull-ups.

WOD

5 Rounds with 1 minute on each station.

Double Dumbbell Thrusters 45/30lbs
Row for Calories
Box Jump 24/20″
REST

Off Ramp WOD

3-5 Rounds with 1 minute on each station.

Double Dumbbell Thrusters or Goblet Squats to target
Row for Calories
Box Jump or Step ups
REST

If you are still working on your squat mechanics use a target or go with goblet squats and focus on keeping your torso upright with your knees tracking over your feet.

[creativ_alertbox icon=”” colour=”yellow” custom_colour=””]Don’t forget to post your score for 14.1 if you are participating in the Open![/creativ_alertbox]

Strength

EMOM for 10 Minutes
5 Push Press

Working from the floor perform 5 push press every minute.  Your load should be light to medium.  Work on catching the bar with soft knees and rebounding right into your next rep.

WOD

AMRAP in 15 Minutes

21 Kettlebell Swings 24/16kg
15 Burpee
200M Run

 Off Ramp WOD

AMRAP in 15 Minutes

21 Kettlebell Swings
15 Burpee
200M Run

WOD

For time

1-2-3-4-5-6-7-8-9-10
Front Squat 135/95lbs
Toes-To-Bar

Off Ramp WOD

1-2-3-4-5-6-7-8-9-10
Goblet Squat
Knees-To-Elbows