Category: Workout of the Day

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

Strength

1RM Turkish Get-Up

WOD

10 Rounds for time of 

10 Burpees
5 Deadlifts  315/205lbs
5 Box Jumps 30/24″

Lots of reps with heavy weight! Your deadlift should be around 75-80% of your max or lower. Challenge yourself and scale up your box jumps if you are ready! Have fun and be safe!

Skill

Handstands and Muscle-ups:

Work through the following at your own pace.

5 x Freestanding Handstand (with partner if necessary)
or 
3 x 1 Minute Handstand Hold against  the wall

and 

5 Max Sets of Muscle-Ups on the Bar or Rings
or
5 Max Sets of band or box assisted Muscle-Ups. Use a band that allows you to hit at least 2-3 reps. 

WOD

AMRAP in 18 minutes of  
400M Run
10 Power Cleans 155/105lbs
30 Double Unders

Strength

Squat Snatch: Work up to 90% of your 1RM and make 3 at that number. Once you’ve made 3 continue on to a PR attempt with the remaining time.

WOD

AMRAP in 8 Minutes of 

20 Wallball 20/14lbs
5 Renegade Rows 40/30lbs

A Renegade Row has four movements.  Two strict plank push-ups and alternating pulls with dumbbells.  

If you’re still working on getting strict plank push-ups you’ll work through the following with as much resistance as you can handle. 

AMRAP in 8 Minutes of 

20 Wallball 20/14lbs
10 Push-Ups

Strength

8×3 Weighted pull-ups

If you’re using a band or working bodyweight do 8 sets for max reps.

WOD

AMRAP in 15 minutes of 

20 Burpees
15 Box Jump 24/20″
10 Push Press 115lbs/75lbs

Strength

EMOM for 16 Minutes 

Odd 3 Squat Cleans ~ 70% of 1RM

Even REST

WOD

5 Rounds for time of 

12 Thruster 95/65lbs
200M Run