Category: Workout of the Day

Strength

Split Jerk 3 @ 80-85% then 1RM.

Work up to around 80-85% and make 3 lifts at that weight.  Continue working up to a 1RM attempt if time allows.  New lifters should start light, increase in small increments and make several attempts at each weight. Work up to a moderately heavy weight.   

WOD

“CrossFit Open 11.2”

AMRAP in 15 Minutes of

9 Deadlifts 155/100lbs
12 Hand Release Push-ups
15 Box jumps 24/20″

Off Ramp WOD

Scale each movement individually but try to retain the original stimulus.  Deadlifts should be light and fast with perfect form, Push-ups should be chest to floor with full arm extension at the top.  Scale the box height rather than going to step ups if possible.

WOD

21-15-9 rep rounds of 

Clean & Jerk 135/95lbs
Burpee 
Toes-To-Bar

Off Ramp WOD

Scale your Clean and Jerk by load. Work at a weight that allows you to power clean + power jerk the weight if possible  If you are still learning toes-to-bar scale them by working on kipping knees to elbows or some kind of sit-up.

WOD

10 Pull-Ups
10 Box Jump 24/20″
10 Kettlebell Snatch 24/16kg
200M Run
20 Pull-Ups
20 Box Jump 24/20″ 
20 Kettlebell Snatch 24/16kg
400M Run
30 Pull-Ups
30 Box Jump 24/20″
30 Kettlebell Snatch 24/16kg
800M Run

(If 60 Pull-Ups sounds like too much, scale down by cutting the Pull-Up set in half for each round)

Off Ramp WOD

3 Rounds of 

10 Pull-Ups
10 Box Jump
10 Kettlebell Snatch 
400M Run

Strength

3×2 Push Press.  Work up to to a 1RM following your work sets if you have time and are able.  New lifters follow the usual protocol, start with and empty bar and move up in small increments.  Perform 2-3 reps at each weight.  

WOD

40-30-20-10
Wall Ball Shots 20/14lbs
Sit-Ups

Off Ramp WOD

5 Rounds of 

15 Wall Ball Shots
15 Sit-Ups

Strength

E2MOM For 16 Minutes

3 Power Snatch

If you’ve seen this one before try to add a few pounds from last time if it went well.  Start with about 60-65% of your 1RM if you are not sure where to start.  New lifters should start light and work on technique. Move up when your mechanics are sound.   

WOD

21-15-9-9-15-21 of
Kettlebell Swings 32/24kg

30 Double Unders after each round. 

Off Ramp WOD

21-15-9-9-15-21 of
Kettlebell Swings 

5 Double Unders or 60 Single Unders after each round

Work on double unders if you can! They are difficult but you just can’t get the same conditioning effect out of single unders.  

EMOM for 10 Minutes

Odd: Max set of sustainable Strict Pull-Ups
Even: Max set of sustainable Strict Push-Ups

Work on a number that you can maintain through 5 rounds of each.  Keep the number as high as you can without bombing out.  Work using as little help as possible (band, kip or otherwise).  We’ve done a longer version of this in the past. Go for higher numbers this time if you’ve seen it before.

WOD

3 Rounds for time

400M Run
10 Squat Cleans 135/95lbs
10 Push Press 135/95lbs

Off Ramp WOD

3 Rounds for time

400M Run
10 Air Squats or Goblet Squats
10 Push Press 

 If you’ve mastered the bodyweight and/or weighted squat move on to squat cleans.  Start with a power clean and work on riding the bar down into a full depth squat. 

Strength

Deadlift 3×3 ~ 85% 

If you have seen this workout before try to add a few pounds from last time. If you are new to powerlifting , start with a light weight and work up to a moderately heavy load.  Increase the load only if your mechanics are sound.

WOD

AMRAP in 8 Minutes of 
10 Overhead Walking Lunge Steps 45/25lbs
10 Burpee Jump to Plate 45/25lbs

Off Ramp WOD

AMRAP in 8 Minutes of 
10 Overhead Walking Lunges
10 Burpees

Regular hours today! Today we honor our Veterans for their service. Thank you to all CFD members who have served or are serving in our armed forces. We appreciate all that you do! 

WOD

“Wittman”

Seven rounds for time of:
15 Kettlebell swing 24/16kg
15 Power clean 95/65lbs
15 Box jumps 24/20″

25 Minute Time Cap

Off Ramp WOD

Scale this workout by volume after choosing an appropriate load. 

3-5 Rounds for time.
15 Kettlebell swing 
15 Power clean 
15 Box jumps 

U.S. Army Sergeant Jeremiah Wittman, 26, of Darby, Montana, assigned to the 1st Battalion, 12th Infantry Regiment, 4th Brigade Combat Team, 4th Infantry Division, based out of Fort Carson, Colorado, was killed on February 13, 2010, when insurgents attacked his unit with a roadside bomb in Zhari province, Afghanistan. He is survived by his daughters Miah and Ariauna, wife Karyn, siblings Robert H., Charity, Jenell, and Natasha, father Robert, and mother Cynthia Church.

WOD

“Nancy”

5 rounds for time of 

400M Run
15 Overhead Squats 95/65lbs

Off Ramp WOD

5 rounds for time of 

400M Run
15 Air Squats(To Target) or Overhead Squats with PVC

First master the bodyweight squat. If you’re moving well then work on the mechanics of the Overhead Squat with PVC.  If your form is solid, you are ready to load the movement.