DAILY WOD

 

Wednesday 9.19.18

MetCon

“GWEN”

Clean and jerk 15-12-9 reps

TnG at floor only. A brief reset or pause on the floor will negate the attempt and remove you from “RX”. Use same load for each set.

Rest is built into the workout.
Complete the set of 15’s on the 0:00.
Complete the set of 12’s on the 5:00.
Complete the set of 9’s on the 10:00.

Strength & Conditioning

DEADLIFT

Strength & Conditioning

DEADLIFT

EMOM9:
MINS 0:00-2:00: 3 @ 80%
MINS 3:00-5:00: 2 @ 84%
MINS 6:00-8:00: 1 @ 88%

Tuesday 9.11.18

“ALWAYS REMEMBERED”
Teams of 2:
Buy-In: 2001 Meter Row
4 rounds:
9 Rope Climbs
*11 Bear Complexes (115/80)
Cash-Out: 2977 Meter Row

*1 Bear Complex:
Power Clean
Front Squat
Push Press
Back Squat
Push Press

Buy-in and Cash-out are included in your time.

RX+: 135/95
Fitness: Pull-to-stands, 95/65

Scale the weights and rope-climb technique, but leave the reps/cals the same out of respect for those we lost. You can add more teammates too.

****45 min cut-off****

Friday 9.7.18

Technique

3 POSITION SQUAT CLEAN EMOM12

Minutes 1-3 – 3-Position Squat Clean
Minutes 4-6 – 2-Position Squat Clean
Minutes 7-12 (6 Sets) – 1 Squat Clean, climbing.

MetCon

“TOUR DE FORCE”

For Time:
3 Rounds:
Bike 24/18 Calories
Run 400 Meters
Rest 3:00 between rounds.

Tuesday 9.4.18

Strength

BACK SQUAT
&
FRONT SQUAT

Spend 30 minutes to find your true 1RM Back Squat & Front Squat.

MetCon

“OVERRAN DIANE”

For Time:
200 Meter Run, 21 Deadlifts,12 Handstand Pushups
200 Meter Run, 15 Deadlifts, 9 Handstand Pushups
200 Meter Run, 9 Deadlifts, 6 Handstand Pushups

Rx – 225/155
Fitness: 155/105, Standing Dumbbell Push Press (35/20)

Friday 8.31.18

Strength & Conditioning

TEMPO FRONT SQUATS

9 sets of 1 repetition (3 sec pause @ parallel, 3 second pause in the bottom, 3 sec pause @ parallel)

EMOM9:
Sets 1-3 – 1 Rep @50% 1RM Front Squat
Sets 4-6 – 1 Rep @55% 1RM Front Squat
Sets 7-9 – 1 Rep @60% 1RM Front Squat

MetCon

“HOT TAMALE”

For Time:
800 Meter Run
30/21 Calorie Row
25 Burpees
20 Clusters (95/65)

Rx+: 115/80

Tuesday 8.28.18

“ALL FOURS”

AMRAP 4:00
200 Meter Run
20/15 Calorie Assault Bike
Max Power Snatches (75/55)

rest 4:00

AMRAP 4:00
200 Meter Run
15/10 Calorie Assault Bike
Max Power Snatches (95/65)

rest 4:00

AMRAP 4:00:
200 Meter Run
10/7 Calorie Assault Bike
Max Power Snatches (115/80)

RX+: 95/65, 115/80, 135/95
Fitness: 65/45, 75/55, 95/65

Monday 8.27.18

Strength & Conditioning

SNATCH COMPLEX

EMOM8:
Pausing Snatch Pull + Squat Snatch + Overhead Squat

Pausing Snatch Pull (2 secs at each pause):
-Pause #1 – 3 inches off the floor
-Pause #2 – Knee-level
-Pause #3 – Power position

*Pause 2 secs at the bottom of the Squat Snatch and OHS

MetCon

“MIGHTY MOUSE”

AMRAP 18:
30 Thrusters (95/65)
30 Box Jumps (24/20)
30/21 Calorie Row
30 Toes to Bar

Fitness: 75/55

Friday 8.24.18

Strength

TEMPO FRONT SQUAT 2

9 sets of 2 repetitions (5 seconds down, 3 second pause in the bottom)

EMOM9:
Set #1 – 53% 1RM Front Squat
Set #2 – 58% 1RM Front Squat
Set #3 – 63% 1RM Front Squat
Set #4 – 53% 1RM Front Squat
Set #5 – 58% 1RM Front Squat
Set #6 – 66% 1RM Front Squat
Set #7 – 53% 1RM Front Squat
Set #8 – 58% 1RM Front Squat
Set #9 – 69% 1RM Front Squat

MetCon

“AMANDA”
9-7-5
Ring Muscle Ups
Squat Snatch (135/95)

Wednesday 8.22.18

“VILLAGE PEOPLE”

AMRAP 5
50/35 Calorie Row
AMRAP Macho Man (115/85)

rest 5:00

AMRAP 5
35/25 Calorie Row
AMRAP Macho Man (135/95)

rest 5:00

AMRAP 5
20/15 Calorie Row
AMRAP Macho Man (155/105)

RX+: 135/95, 155/105, 185/135
Fitness: 95/65, 115/85, 135/95

“Macho Man” = 3 Power Cleans, 3 Front Squats, 3 Push Jerks

Monday 8.20.18

Strength

BACK SQUAT E2MOM6

MIN 0: 10 @ 63% of estimated 1RM
MIN 2: 8 @ 68% of estimated 1RM
MIN 4: 6 @ 73% of estimated 1RM

MetCon

“DOUBLE DIP”

AMRAP 15
50 Double Unders
18/12 Calorie Assault Bike or Row
15 Dumbbell Hang Squat Cleans (50/35)*

Fitness: 100 Single Unders, 35/25

*Barbell can be used if not enough Dumbbells (RX: 115/85, Fitness: 75/55)

Friday 8.17.18

Strength & Conditioning

TEMPO FRONT SQUAT

9 sets of 2 repetitions (5 seconds down, 3 second pause in the bottom)

EMOM9:

Set #1 – 50% 1RM Front Squat
Set #2 – 55% 1RM Front Squat
Set #3 – 60% 1RM Front Squat
Set #4 – 50% 1RM Front Squat
Set #5 – 55% 1RM Front Squat
Set #6 – 63% 1RM Front Squat
Set #7 – 50% 1RM Front Squat
Set #8 – 55% 1RM Front Squat
Set #9 – 66% 1RM Front Squat

MetCon

“SATAN’S WHISKERS”

3 RFT:

10 Pull-ups
10 Front Squats (135/95)
10 Burpees

RX+: C2B, 165/110, Bar-facing burpees
Fitness: 95/65

Wednesday 8.15.18

Skill

3-POSITION CLEAN & JERK

EMOM8:

3-Position Power Clean + Split Jerk:

1 High Hang Power Clean (pockets)
1 Hang Power Clean (just above knee)
1 Power Clean (from the floor)
Finish with a single Split Jerk

Set #1 – 2 Complexes @ 50% of 1RM CJ
Set #2 – 1 Complex @55% of 1RM CJ
Set #3 – 1 Complex @60% of 1RM CJ
Set #4 – 1 Complex @65% of 1RM CJ
Set #5 – 1 Complex @70% of 1RM CJ
Sets #6-#8: Athletes choice on weights

MetCon

“DROP DEADS”

4 Rounds of “Tabata” (:20s on :10s off) at each station for a total of 2:00 per station. 8:00 total for all 4 stations.

Station 1 – Sit-Ups
Station 2 – Deadlifts (155/105)
Station 3 – Sit-Ups
Station 4 – Deadlifts (155/105)

Fitness: 135/95

Score is total reps for all stations. Keep a running tally as you go.

Tuesday 8.14.18

“BIKE BUFFET”
AMRAP 4
15-12-9
Wallballs (20/14)
Chest to Bar Pull-ups (Fitness: Pull-ups)
Max Calorie Bike in time remainingrest 4 minutes

AMRAP 4
15-12-9
Wallballs (20/14)
Toes to Bar (Fitness: Knees to chest)
Max Calorie Bike in time remaining

rest 4 minutes

AMRAP 4
15-12-9
Wallballs (20/14)
Pull-ups
Max Calorie Bike in time remaining

Score is number calories for all 3 rounds

Monday 8.13.18

Skill

SQUAT SNATCH EMOM9+5

EMOM9+5:
3 Reps@ 35% of estimated 1RM
3 Reps@ 40% of estimated 1RM
3 Reps@ 45% of estimated 1RM
2 Reps@ 50% of estimated 1RM
2 Reps@ 55% of estimated 1RM
2 Reps@ 60% of estimated 1RM
1 Rep @ 67% of estimated 1RM
1 Rep @ 74% of estimated 1RM
1 Rep @ 80% of estimated 1RM
*Spend next 5 mins building to a heavy single for the day

MetCon

“HARD PRESSED”

For Time:

21-15-9
Sumo Deadlift High Pull (95/65)
Push Press (95/65)
Lateral Bar-over Burpees

Fitness: 75/55

Thursday 8.9.18

Crossfit Commence

Easy Facebook Feed error:

Error validating access token: Session has expired on Sunday, 16-Sep-18 06:13:06 PDT. The current time is Friday, 21-Sep-18 11:16:05 PDT.

Easy Facebook Feed error:

Error validating access token: Session has expired on Sunday, 16-Sep-18 06:13:06 PDT. The current time is Friday, 21-Sep-18 11:16:05 PDT.

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