Category: Workout of the Day

Strength

1 RM Split Jerk

WOD

5 Rounds for time of

200M Run
20 Wallball 20/14lbs
10 Ring Dips

Off Ramp WOD

3-5 Rounds for time of 

200M Run
10 Wallball
10 Bench Dips or Push-Ups

Strength

Deadlift 3×2 ~ 95%

Off ramp work up in sets of 5-8

WOD

AMRAP in 12 Minutes of  

30 Double Unders
21 Kettlebell Swings 24/16kg
12 Toes-To-Bar

Off Ramp WOD

40 Single Unders or 10 Double Unders
10 Kettlebell Swings 
10 Knees-To-Elbows

Strength

EMOM for 16 Minutes

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

WOD

21-18-15-12-9
Burpees over the bar
15-12-9-6-3
Front Squat 135/95lbs

Off Ramp WOD

21-18-15-12-9 of
Burpees
Medicine Ball Cleans

“Abbate”
Run 1 mile
21 Clean & Jerk 155/105lbs
Run 800 meters
21 Clean & Jerk 155/105lbs
Run 1 Mile

U.S. Marine Corps Sergeant Matthew T. Abbate, 26, of Honolulu, Hawaii, assigned to the 3rd Battalion, 5th Marine Regiment, 1st Marine Division, I Marine Expeditionary Force, based out of Camp Pendleton, California, was killed on December 2, 2010, while conducting combat operations in Helmand province, Afghanistan. He is survived by his wife Stacie Rigall, son Carson, mother Karen Binion, father Salvatore Abbate, and siblings Dominica Abbate, Elliot Abbate, Valerie Binion, and Kelly Binion.

Strength

EMOM for 16 Minutes

Odd 3 Overhead Squat
Even Max Sustainable set of HSPU

WOD

3 Rounds for time of

10 Snatches 135/95lbs
15 Box Jump 24/20″
400M Run

Strength

1RM Power Clean

WOD

AMRAP in 10 Minutes of

10 Deadlift 225/155lbs
30 Double Unders

HAPPY 4TH OF JULY!!!!

Don’t forget CrossFit classes are at 9:30 and 12:00 today! We’ll be closed for the rest of the day.

WOD

WITH A PARTNER, complete the following:

2x200M Run
300 Single Unders
2x200M Run
150 Push Press 45/35lbs
2x200M Run
100 Thrusters 45/35lbs
2x200M Run
50 Box Jumps 24/20″
2x200M Run
100M OH Walking Lunge 25/15lbs
300M Plate Carry

Only one partner working at a time except during the run.  You may not start the run until all reps of the previous movement are complete.  
 

Don’t forget we’re open for WOD classes at 9:30 and 12:00 on July 4th!

Strength

8 sets for max reps of strict pull-ups. 

If you’re working the bands choose one that gets you 3-5 pull-ups. 

WOD

5 rounds for reps with 1 minute on each station.
Rest one minute between each round.

Alternating Dumbell Snatch 40/30lbs (rep is complete when both ends of dumbbell are placed on the ground)
Burpee
Wall Ball 20/14lbs

Off Ramp optionally scale this by rounds.

Remember it’s Tuesday! Olympic lifting is at 5:30 and regular CrossFit classes are at 4:45 and 6:30.

Strength

Back Squat:

5×3

or 

Work in sets of 5-8 reps increasing weight in small increments.

WOD

AMRAP in 12 Minutes of

21 Sit-Ups
15 Push-Ups
9 Squat Clean 135/95lbs 

or 

21 Sit-Ups
15 Push-Ups
9 Medicine Ball Clean 

This month we’re introducing additional programming that we’re calling “Off Ramp”.  If you’re new to CFD or encounter a skill you haven’t mastered we’re recommending movements that will help you effectively progress through many of the more difficult things we do. 

Strength

EMOM for 16 Minutes

Odd 3 Power Snatches: Add 2.5-5 pounds from the last time you saw this or set your first benchmark.
Even Max sustainable set of unbroken Toes-To-Bar

or

Odd 5 Power Snatch with pause at the knees.  Start light and plan to add a few pounds at the halfway point if things go well.
Even Max sustainable set of Knees-To-Elbows or Knee Tucks

WOD

5 Rounds for time of 

20 Kettlebell Swings 24/16kg
10 Alternating Pistols

or

3-5 Rounds for time of

20 Kettlebell Swings
10 Alternating High Box Step Ups