Category: Workout of the Day

WOD

Row 2K

Then

10 Rounds
15 Sit-Ups
15 Kettlebell Swings 24/16kg

Off Ramp WOD

Scale this workout by the weight of your kettlebell and total volume during the second part.

Row 2K

Then

5 Rounds
15 Sit-Ups
15 Kettlebell Swings

WOD

AMRAP in 20 Minutes

5 CTB Pull-Ups
10 Burpee
15 Wall Ball Shots 20/14lbs 10/9′

Off Ramp WOD

3-5 Rounds For Time

5 Pull-Ups
10 Burpee
15 Wall Ball Shots

20 Minute Time Cap

Skill

AMRAP in 10 Minutes

5-10-15-20-25-30 … of
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 …

WOD

AMRAP in 8 Minutes

5 Squat Cleans 135/95lbs
10 Jerks 135/95lbs

Off Ramp WOD

AMRAP in 8 Minutes

5 Front Squats
10 Jerks

Be sure to choose a weight light enough to do your first 10 Jerks unbroken!

Skill

3 x Through Each

Max Effort Support Hold on the rings.
15 Second Hollow Rocks
15 Second Superman Hold

If you are new to the rings use a partner to apply some outside pressure so your arms stay in close and the rings don’t flail out.   

WOD

5 Rounds for Time
9 Deadlift 225/155lbs
12 Push-Ups
15 Box Jump 24/20″

Off Ramp WOD

3-5 Rounds for Time
9 Deadlift
12 Push-Ups
15 Box Jump

Remember to set your back and maintain posture for every deadlift that you do. If your form starts to falter you’ve gone too heavy!

Strength

Back Squat 3×5 ~ 70-75%

Work up to around 70-75% of your max and perform 3 sets of 5 at that weight. Attempt to increase by a few pounds from that last time you did this. If you are new to this movement work up in sets of 5 to a moderately challenging weight.  Focus on keeping your knees tracking over your feet while keeping your torso upright and pushing back on the bar.

WOD

AMRAP in 12 Minutes

2-4-6-8-10-12 …

Alternating Kettlebell Clean & Jerk 24/16kg
Goblet Style Weighted Lunge Step 24/16kg
Burpee Jump To Plate

Off Ramp WOD

AMRAP in 12 Minutes

2-4-6-8-10-12 …

Alternating Kettlebell Clean & Jerk 24/16kg
Bodyweight Lunges
Burpee Jump To Plate

[creativ_alertbox icon=”” colour=”red” custom_colour=””]The 5:30PM class tonight is dedicated to weightlifting! Regular CrossFit classes are 4:45PM and 6:30PM![/creativ_alertbox]

Strength

8×3 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

EMOM for 10 Minutes
Odd Thrusters 95/65lbs
Even Toes-To-Bar

Your score is your total number of reps completed.

Off Ramp WOD

EMOM for 10 Minutes
Odd Goblet Squats
Even  Knees To Elbows, Knee Tucks or Sit-Ups

Strength

E2MOM for 14 Minutes

3 Hang Power Cleans ~ 70-75% of 1RM

Work up to around 70-75% of your 1RM Clean and perform 3 reps at that weight for  7 sets.   New lifters should start with a moderate weight and work on  catching the bar with elbows up and in a partial squat.  You should be dropping lower with each rep as you get fatigued.   Add weight if the progression is going well.

WOD

5 Rounds For Time
21 Kettlebell Swings 24/16kg
7 Handstand Push-ups

Off Ramp WOD

5 Rounds For Time
21 Kettlebell Swings
10 Push-Ups, Pike Push-Ups or Dumbbell Push-Press

HSPU can be very challenging! First you’ll need a baseline level of strength. If knocking out a set of  push-ups is tough you should start there for this workout. Alternatively do Dumbbell Push-Press or Pike Push-Ups if you are ready to work on your overhead strength.

WOD

3 Rounds For Time

15 Overhead Squats 135/95lbs
21 Box Jumps 30/24″
400M Run

Off Ramp WOD

Scale this workout about  by load and box height!  Challenge yourself with the overhead squat but use a weight you can move through the squat with the bar pressed out and over your feet. Your feet should be flat and you should be able to draw a line from the bar to your feet through the entire range of motion.  The overhead squat takes a lot of joint mobility!

WOD

For Time

800M Run
15 Cleans 135/95lbs
15 Jerks 135/95lbs
400M Run
10 Cleans
10 Jerks
200M Run
5 Cleans
5 Jerks

Then

20 Front Rack Lunges 135/95lbs

WOD

For Time

800M Run
15 Cleans
15 Jerks
400M Run
10 Cleans
10 Jerks
200M Run
5 Cleans
5 Jerks

Then

20 Body Weight Lunges

The weight you choose should be chosen by what you can Jerk for reps.  If you are doing singles in the first round you probably went too heavy! Strip the weight on the lunges if you are new to CrossFit. You don’t want to ruin your Superbowl with DOMS!

Strength

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

Start light during the first set and add weight during each round.  Use as many sets as you need to and work up to a heavy max for the day.

WOD

For Time

50 Double Unders 

then

5 Rounds of
10 CTB Pull-Ups
10 Pistols

then

50 Double Unders

Off Ramp WOD

100 Single Unders (With one double under  every 25 reps)

then

5 Rounds of
10 Pull-Ups
15 Air Squats

then

100 Single Unders (With one double under  every 25 reps)