Category: Workout of the Day

Skill

E2MOM (Every 2 Minutes)

Max Set of Sustainable HSPU

WOD

AMRAP in 15 Minutes

15 Box Jumps 24/20″
15 Overhead Squats 95/65lbs
200 Meter Run

Off Ramp WOD

AMRAP in 15 Minutes

15 Box Jumps
10 Overhead Squats w/ PVC
200 Meter Run

Don’t forget! Our Member Appreciation Pool Party and BBQ is this SATURDAY! The fun starts at 1:00! Grab a flyer from the gym or talk to one of the coaches for more info! Everyone is invited and we hope to see you all there! 

Skill

Tabata Toes-To-Bar 
then
Tabata Pistols

Choose a number you can sustain! Your lowest number is your score.

If you’re knew to these movements work on Kipping Knees-To-Elbows or Knee Ups and High Box Step Ups.  
 
WOD

For Time

21 Clean and Jerks 135/95lbs
400M Run
15 Clean and Jerks
400M Run
9 Clean and Jerks

Off Ramp WOD

For Time

9 Clean and Jerks 
400M Run
9 Clean and Jerks
400M Run
9 Clean and Jerks

Skill

3 x through the following.  

Accumulate 1 Minute L-Sit
Accumulate 1 Minute Plank Hold

and 

Freestanding Handstands, take as many attempts as you like with the time alloted.

Scale these movements up or down to your accomodate your current skill level. 

L-Sits can be done while hanging the bar, on parallettes or rings. Move to the planche position once you can handle planks easily.  If you’ve never held a handstand you’ll start with pike position holds and then elevating your feet on a box and eventually you’ll move to the wall. If you’ve been handstanding for a while work  on shoulder taps or freestanding walks for distance. There are too many options to list here so talk to your coach about something at an appropriate difficulty level. 

WOD

AMRAP in 20 Minutes of 

5 Chest-To-Bar Pull-ups
10 Burpees
15 Wall Ball 20/14lbs

Do you think we’ll see any of these movements in the Opens next year?

Our Member Appreciation Pool Party and BBQ is this SATURDAY! The fun starts at 1:00! Grab a flyer from the gym or talk to one of the coaches for more info! Hope to see you all there! 

Strength

1RM Front Squat 

If you’re new to this movement work up in sets of at least 3.  Increase in small increments only when you are satisfied that you are achieving full depth with proper form.  

WOD

AMRAP in 8 Minutes

10 Kettlebell Snatch 24/16kg
20 Double Unders

Off Ramp WOD

AMRAP in 8 Minutes

10 Kettlebell Snatch
5 Double Unders or 20 Single Unders

Strength

8×3 Weighted Pull-Ups 

If you’re not able to do weighted pull-ups yet use a band or work at bodyweight. Choose a band that gets you into the 3-5 rep range for a max set. 

WOD

“The Chief”

Max rounds in 3 minutes of:

3 Power Cleans 135/95lbs
6 Push-ups
9 Squats

Rest 1 minute. Repeat for a total of 5 cycles.

Score rounds completed for each of the 5 cycles.

Strength

EMOM for 16 Minutes

Odd 3 x Squat Snatch ~ 60% of 1RM
Even Rest 

If you’re new to this movement work the following

Odd Power Snatch + 3 x Overhead Squat ~ Start light and increase in later rounds if your form is solid. 
Even Rest

WOD

For time
21-15-9 Rep rounds of
Kettlebell Swings 32/24kg
Box Jumps 30/24″

Challenge yourself today with a heavier load and a higher box jump!  

WOD

AMRAP in 20 Minutes

10 Deadlifts 135/95lbs
10 Jerks 135/95lbs
10 Lunge Steps 135/95lbs
400M Run

Scale the load as needed, don’t get into a slugfest with a weight that’s too heavy to keep moving through!

Skill

5 Sets  of Muscle Ups for Max Reps

If you can’t do this movement that’s okay! Work on the transition with a box or band.  If you’re working on strength and missed the Pull-Ups and Dips earlier this week hit 5 sets each of those movements.

WOD

400M Run  
25 Toes-To-Bar 
50 Wall Ball 20/14lbs
75 Power Cleans  115/75lbs 
100 Double Unders 
800M Run 

Off Ramp WOD

400M Run  
25 Knees-To-Elbows
25 Wall Ball 
25 Power Cleans  
75 Single Unders  or 25 Double Unders 
400M Run

WOD

“Hope”

Three Rounds for Reps of

Burpees
Power Snatch 75/55lbs
Box Jump 24/20″
Thruster 75/55lbs
CTB Pull-UPs

1 Minute on each station resting 1 Minute between rounds.

CrossFit, Inc. is committed to be a driving force in finding Cures for catastrophic children’s illnesses. Through the efforts of our affiliates and, ultimately, you, the CrossFit community can be a driving force in the fight against children’s cancer and other illnesses. Our ability to make change is infinite. Our action is a responsibility.

This year’s event is benefiting St. Jude Children’s Research Hospital.

It’s not too late to donate to this worthy cause. Please follow the link and contribute. 

Strength

Squat Clean: 1RM

If you’re new to this movement work the following complex until you can ride the barbell down into a full Squat Clean with good body position.  Focus on keeping your elbows up and torso upright. Knees should track over the feet and weight should be distributed firmly over the ball and heel of the foot.

Power Clean + Front Squat: Start light and work up in small increments. Increasing only when you are satisfied with your form. 

WOD 

AMRAP in 10 Minutes of

3-6-9-12-15-18-21 … 

Dumbbell Push Press 40/30lbs
2-Count Mountain Climbers