Category: Workout of the Day

Happy Friday Everyone!! 

If you’re not busy tomorrow come on out to CrossFit Envy to cheer on our CFD’ers that are competing in the Fittest College Student Competition! Coach Alex, Ryan, Kaitlyn, Paul, Kathryn and Allen are all competing! (Did I miss anybody??) Should be a fun day! Hope to see some of you there! 

SKILL

E2MOM for 14 minutes
3 Touch and Go  Power Cleans ~ 75% of your 1RM.  If you are new to weightlifting and do not have a 1RM work up to a weight you know you can perfom 3 reps at. If things are going well add some weight after a few rounds.

WOD

5 Rounds for Time of 

40 Double Unders
20 Alternating Dumbbell Snatch 40/30lbs
10 Burpees

If your moving the 40/30lb dumbbell well, try bumping it up!

Off Ramp WOD

3-5 Rounds for Time of 

10 Double Unders or 120 Single Unders
20 Alternating Dumbbell Snatch
10 Burpees

Skill

3 x through each 

1 Minute Handstand Hold
1 Minute Plank Hold
1 Minute L-Sit

Rest as needed 

Talk to your coach about scaling each movement up or down! If handstand holds against the wall are not challenging maybe it’s time to start working on your freestanding handstand! 

WOD

AMRAP in 12 Minutes 

15 Kettlebell Swings 24/16kg
10 Thrusters 95/65lbs
200M Run

Off Ramp WOD

15 Kettlebell Swings 
10 Air Squats or Goblet Squats
200M Run

First master the squat itself before moving on to thrusters.  Start with air squats to a target and add some weight when ready.  Knees tracking over feet, Torso upright.  Make sure that your hip crease is below the top of the knee at the bottom of the squat for every rep.  Do not add weight until you are able to achieve that standard. 

Strength

3×1 Jerk ~ 85%

Work up to 85% of your 1RM and make 3 lifts at that weight. Continue on to a 1RM attempt if you have time and energy.  New lifters should work up to a moderately challenging weight making 3 lifts at each increment.  Worry about technique now, PR’s later.  

WOD

21-15-9 for time

Deadlift 225/155
Toes-To-Bar

Off Ramp WOD

21-15-9 for time

Deadlift 
Knees-To-Elbows/Knee Tucks or Sit-ups

Choose a weight you can move with perfect form for every rep!

Tuesday 5:30PM is dedicated to Olympic Weightlifting! If you have been struggling with your Snatch and/or Clean & Jerk, come on in for some help! CrossFit at 4:45PM and 6:30PM!

Strength

Back Squat 3×5 ~ 75% of your 1RM 

Try to add a few pounds from last time.   If you are new to barbell movements start at a light weight and work up in small increments. 

AMRAP in 8 Minutes of 

10 Kettlebell Squat Clean 32/24kg 
10 Box Jump Overs 24/20

Squat cleans may be split up any way that you like (5L/5R, alternating, etc)
Box Jump Overs: You may jump on top of the box and then over it or you can clear the box and jump all the way over it. You do not need to stand up on top of the box at any point.

Off Ramp WOD

AMRAP in 8 Minutes of

10 Medicine Ball Clean
10 Box Jump Overs 

Strength

8×3 Weighted Pull-Ups

Try to add a few pounds from last time.  If you are not quite to weighted pull-ups yet, work the bands or do dead hang pull-ups. 

WOD

For time

15-12-9-6-3 rep rounds of 
Power Clean 135/95lbs
HSPU

Off Ramp WOD

For time

15-12-9-6-3 rep rounds of 
Power Clean 
Push-Ups

WOD

5 Rounds For Time of 

5 Squat Snatches 135/95lbs
10 Toes-To-Bar
30 Double Unders

Off Ramp WOD

If you are able to ride the bar down into a squat, perform squat snatches at a manageable weight. If not, work on the Power Snatch + Overhead Squat complex at a weight that allows you to achieve a full depth squat. Double unders can be scaled by quantity or 3×1 of single unders.  

WOD

“Run Cindy Run”

AMRAP in 20 Minutes of 

400M Run 
3 Rounds of 
5 Pull-Ups
10 Push-Ups
15 Squats

Strength

With a 10 Minute time cap, attempt a new PR at an Unbroken Double Under Pyramid

Increase each step of your last pyramid by 1-10 reps.  Ex 5-10-15-10-5.  If your top step is over 100 then add a step to the bottom. Ex 50-75-100-125-100-75-50.

WOD

“DT”

Five rounds for time of:

12 Deadlift 155/105lbs
9 Hang Power Clean 155/105lbs
6 Push Jerk 155/105lbs

In honor of USAF SSgt Timothy P. Davis, 28, who was killed on Feburary, 20 2009 supporting operations in OEF when his vehicle was struck by an IED. Timothy is survived by his wife Megan and one-year old son T.J.

Off Ramp WOD

Scale this workout by the amount of weight you can Push Jerk repeatedly for a set of 6. If you end up doing single jerks you’ve gone too heavy! 

Strength

1RM Thruster

Last chance for an October PR! Work from the floor to determine your 1RM thruster.  You can squat clean the bar or power clean it and move into the thruster from there. 

If thrusters are a new movement for you make sure that you are moving under control during the front squat with your elbows up and your knees tracking over your feet.   Use this time to get familiar with the movement and work up to a moderately heavy weight. 

WOD

3 Rounds for Time of 
15 Chest-To-Bar Pull-Ups
30 Wall Ball Shots 20/14lbs
400M Run

Off Ramp WOD

3 Rounds for Time of 
10 Pull-Ups
20 Wall Ball Shots 20/14lbs
400M Run

Strength

Deadlift 3×5 ~ 75% 

Work up to around 75% of your 1RM and perform 3 sets of 5 reps at that weight. New lifters should work up in sets of 5 as well.  Work up to a moderately heavy weight using small increments. 

WOD

AMRAP in 8 Minutes
3-6-9-12-15 …
Kettlebell Swings 24/16kg
Box Jumps 24/20″

Off Ramp WOD

Swings can be scaled by weight and swinging the bell to eye level instead of fully overhead. If you are able to perform box jumps do them and choose an appropriate height.