Category: Workout of the Day

Strength

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

Squat Snatch

Work up to a max effort squat snatch.  Start light add weight in small increments. If you are new to Olympic lifting work on the power snatch+overhead squat sequence and try to ride the bar down to a full depth squat.

WOD

“CrossFit Open 14.1”

AMRAP in 10 Minutes

30 Double Unders
15 Power Snatches 75/55lbs *

* Really it’s ground to overhead anyhow.  Snatches will be the fastest but use the method that is most efficient for you!

Off Ramp WOD

AMRAP in 10 Minutes

10 Double Unders or 90 Single Unders
15 Power Snatch

If you haven’t mastered double unders yet, pick a number you can consistently do each round.  5, 10,15, wherever you’re at is fine we just don’t want you to get too comfortable with singles!

Strength

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

Split Jerk

Work up to a max effort jerk for the day. Start light and increase the load in small increments.

WOD

“Elizabeth”

21-15-9
Clean 135/95lbs
Ring Dips

Off Ramp WOD

21-15-9

Power Clean
Push-Ups

Work the complex power clean + front squat and work on riding the barbell down into the bottom of the squat.

Strength

EMOM for 10 Minutes

Odd  Max Set of Strict Pull-Ups
Even 20 Seconds of Pistols

For the pull-ups go for some big numbers early.   Pistols can be scaled to high box step ups or by using some assistance from a squat post, ring strap or bands.

WOD
1000M Row
50 Box Jumps 24/20″
75 Kettlebell Swings 24/16kg

Start this workout in heats!  This workout is a sprint but  be sure to save something during the row for the rest of the workout!

Off Ramp WOD
1000M Row
50 Box Jumps or Step Ups
75 Kettlebell Swings

Scale this workout by box height and kettle bell weight.  Think about breaking the swings up into multiple sets and resting as much as you need, or try doing “drop sets” where you start with a big number then do progressively smaller sets until you are finished E.g. 30-20-15-10.

Skill

EMOM for 10 Minutes

Odd Plank Hold
Even 15 Second L-Sit

WOD

5 Rounds for Time

20 Alternating Dumbbell Snatch 40/30lbs
15 2-Count Mount Climbers
10 Toes-To-Bar

Off Ramp WOD

3 Rounds for Time

20 Alternating Dumbbell Snatch
15 2-Count Mount Climbers
10 Knees-To-Elbows or Knee Tucks

[creativ_alertbox icon=”” colour=”red” custom_colour=””]Reminder! Today we have Olympic Weightlifting at 5:30PM. WOD Classes will be at 4:45 and 6:30PM.[/creativ_alertbox]

Strength

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

Front Squat

Work up to a heavy max  Front Squat for the day.  Focus on keeping your elbows in front of the bar with your torso vertical throughout the lift.

WOD

AMRAP in 10 Minutes
Power Cleans 155/105lbs
EMOM 5 Burpees

The workout STARTS with 5 burpees at the top of EACH minute including the first minute, you will then perform power cleans for the remainder of the minute.  Your score is your total number of power cleans completed by the end of the 10 minutes.

Off Ramp WOD

AMRAP in 10 Minutes
Power Cleans
EMOM 5 Burpees

Be sure to choose a weight that allows you to score multiple reps during each minute.

Skill

E2MOM 12 minutes

5 Power Snatch

Work up to a manageable weight and perform 5 Snatches every other minute.  Do touch and go snatches if you like but make sure every rep is performed for quality.   Make sure you drop into a partial squat before you stand up for every rep.

WOD

AMRAP in 6 Minutes

10 Goblet Step Up 24/16kg 24/20″
10 Push-Ups

Off Ramp WOD
10 Step Ups
10 Push-Ups

WOD

800 M Run
10 Thrusters 75/55lbs
20 CTB Pull-Ups
400M Run
20 Thrusters 75/55lbs
15 CTB Pull-Ups
200M Run
30 Thrusters 75/55lbs
10 CTB Pull-Ups

Off Ramp WOD

800 M Run
10 Thrusters 45/35lbs
20 Bodyweight Ring Rows
400M Run
20 Thrusters 45/35lbs
15 Bodyweight Ring Rows
200M Run
30 Thrusters 45/35lbs
10 Bodyweight Ring Rows

WOD

For time

15-12-9-6-3

Burpee Box Jump 24/20″

Clean and Jerk 155/105lbs

Strength

Push Press
3-3-3-3-3-3-3

Work up to a strong effort Push Press increasing through each set.   Remember this is a strength exercise!  It’s totally natural to turn this movement into a Jerk by re-bending the knees so most of us will have to make a conscious effort to push will the legs and then drive with arms while keeping the legs straight.

WOD
AMRAP in 15 Minutes
25 Situps
15 Kettlebell Swings 32/24kg
Run 200M

Off Ramp WOD

AMRAP in 15 Minutes
25 Situps
15 Kettlebell Swings
Run 200M

Challenge your self to something new!  If you have been swinging the same kettlebell but having to break them up into sets see if you can make it through the entire workout unbroken with your normal KB or step up the weight you normally use if you’ve mastered it.

Strength

Max Effort Power Snatch

Spend some time working up to a 1RM Power Snatch for the day.  Work on dropping lower as the bar gets heavier!

If you are new to lifting take the movement up to a moderately heavy load in small increments, attempting a few reps at each weight. Focus on performing perfect reps.

WOD

“Karen”

150 Wall Ball Shots 20/14lbs to 10/9′ target.

12  Minute Time Cap
If you want to take this opportunity repeat  CrossFit Open 13.3, go for it!

Off Ramp WOD

100  Wall Ball Shots

12  Minute Time Cap

Come up with a plan before you start this workout!  Try breaking the reps up into manageable sets like 10 rounds of 10 with rest between.