DAILY WOD

 

Monday 12.10.18

 

BARBELL Conditioning

SNATCH WORK

ON A RUNNING CLOCK

– Minutes 0:00-5:00:
Build to a moderate set of 2 OHS’s
From the rack

– Minutes 5:00 – 10:00:
Build to a moderate set of 2 Snatch Balances
From the rack

– Minutes 10:00 – 15:00
Snatch Complex:
1 Snatch Pull
2 High Hang (pockets) Squat Snatches
Build to a moderate weight

– Minutes 15:00 – 20:00
Build to a moderately heavy Squat Snatch

 

METCON

“FREDDY KRUEGER”

For Time:
21-15-9:
Alternating Dumbbell Power Snatches (50/35)
Lateral Dumbbell-over Burpees

Rx+: 70/50
Fitness: 35/20

Wednesday 12.5.18

METCON

“RUGRATS”

On the 4:00 x 5 Rounds:
9 Burpee Box Jump Overs (24/20)
15 Dumbbell Front Squats (50’s/35’s)
15/12 Calorie Assault Bike

Rx+: 70’s/50’s
Fitness: 35’s/20’s

*Score is your SLOWEST round

BODY ARMOR

*OPTIONAL*

3 Giant Sets:
10 Barbell Good Mornings
20 Dumbbell Box Step-Ups
30 Glute Bridges
Rest 2:00 between sets.

Intention is to be unbroken on all sets
You may increase the load across the sets
Move with purpose between movements

Tuesday 12.4.18

GYMNASTICS Conditioning

“CALSUP”

Every 2:00 x 4 Rounds:
20/14 Calorie Row
-STOP at the 1:00 mark regardless of calories (shoot for the number above)
-Use :30s to get as many HSPU’s as possible
-STOP at the 1:30 mark of each round
-Mandatory rest from the 1:30-2:00 on each round.

Fitness: 50#/35# Standing Dumbbell Presses

BARBELL Conditioning

PUSH JERK

Every 2:00 x 5 Rounds:
Set #1 – 5 Push Jerks
Set #2 – 4 Push Jerks
Set #3 – 3 Push Jerks
Set #4 – 2 Push Jerks
Set #5 – 1 Push Jerk

-From the Rack
-Start at about 70% of 1RM Push Jerk
-Climb in weight each round
-NOT for max effort

METCON

“DOWN TIME”

Ascending Ladder for 7 Minutes:
Round 1: 3 Deadlifts, 3 Hang Power Cleans, 3 Push Jerks
Round 2: 6 Deadlifts, 6 Hang Power Cleans, 6 Push Jerks
Round 3: 9 Deadlifts, 9 Hang Power Cleans, 9 Push Jerks
Round 4: 12 Deadlifts, 12 Hang Power Cleans, 12 Push Jerks

Pick a weight you could Press 21 times unbroken when fresh
Add 3 reps each round until the cap

Rx: 135/95
Rx+: 175/115 <–Finish the round of 15 for time
Fitness: 95/65

Score is Rounds + Reps

Monday 12.3.18

STRENGTH & CONDITIONING

STAMINA SQUAT

EMOM12 (6 Rounds):
Odd Minutes – 3 Front Squats
Even Minutes – 6 Back Squats

*Both lifts are performed with the same load:
70% of our estimated 1RM Front squat.

METCON

“JUMP START”

For Time:
60 Double-Unders, 30 Dumbbell Power Snatches
60 Double-Unders, 30/21 Calorie Row or Bike or 400m Run
60 Double-Unders, 30 Toes to Bar
60 Double-Unders, 30/21 Calorie Row or Bike or 400m Run
60 Double-Unders, 30 Dumbbell Power Snatches

Rx: 50/35
Rx+: 70/50
Fitness: 35/20

Friday 11.30.18

STRENGTH & CONDITIONING

STAMINA SQUAT

EMOM12 (6 Rounds):
Odd Minutes – 1 Front Squat
Even Minutes – 3 Back Squats

*Both lifts are with the same weight:
82% of estimated 1RM Front squat.

METCON

“FIGHT GONE BAD”

3 Rounds for Max Reps, resting 1:00 between:

1:00 Wallballs (20/14)
1:00 Sumo Deadlift High Pulls (75/55)
1:00 Box Jumps (20)
1:00 Push Press (75/55)
1:00 Calorie Row

Move from each station after 1 minute. Clock does not reset or stop between movements. There is a 1-minute rest between rounds. On the call of “Rotate” the athletes must move to the next station immediately. 1 point is given for each rep, except on the rower where each calorie is 1 point.

Wednesday 11.28.18

“LAST CALL”

TEAMS OF 3:
AMRAP 7: Back Squat
50 reps @ 155/105
50 reps @ 185/135
Time remaining, Max reps – 225/155

Rest 3:00

AMRAP 7: Bench Press
50 reps @ 135/95
50 reps @ 155/105
Time remaining, Max reps – 185/125

Rest 3:00

AMRAP 7: Deadlift
50 reps @ 185/135
50 reps @ 225/155
Time remaining, Max reps – 275/185

*Stimulus:
First weight: able to complete 20+ reps fresh
Second weight: able to complete 15+ reps fresh
Third weight: able to complete 10+ reps fresh

Tuesday 11.27.18

METCON

“CRISS CROSS”

AMRAP 15:
30 Double Unders
15 Power Cleans (115/80)
30 Double Unders
15 Toes to Bar

Rx+: 135/95
Fitness: 60 Single Unders, 95/65, Knees-to-chest

GYMNASTICS Conditioning

“BAR SOME”

AMRAP4:
Complete as many as possible:

1 CTB Pull-Up
2 Unbroken CTB Pull-Ups
3 Unbroken CTB Pull-Ups
4 Unbroken CTB Pull-Ups
5 Unbroken CTB Pull-Ups
… and so on, adding a single rep until the time cap is reached.

All sets must be unbroken
Must come off the bar after each set

Fitness: pull-ups

*Score is “rounds + reps”

Monday 11.26.18

STRENGTH & CONDITIONING

STAMINA SQUAT

EMOM8 (4 Rounds):
Odd Minutes – 3 Front Squats
Even Minutes – 6 Back Squats

*Both lifts are performed with the same load:
67% of our estimated 1RM Front squat.

METCON

“FREEDOM SAUCE.2”

AMRAP3:
21 Overhead Squats (75/55)
21 Lateral Burpees over Rower
Max Calorie Row

Rest 3:00 – 6:00

AMRAP3:
18 Overhead Squats (95/65)
18 Lateral Burpees over Rower
Max Calorie Row

Rest 9:00 – 12:00

AMRAP3:
15 Overhead Squats (115/85)
15 Lateral Burpees over Rower
Max Calorie Row

Rest 15:00 – 18:00

AMRAP3:
12 Overhead Squats (135/95)
12 Lateral Burpees over Rower
Max Calorie Row

Rx+: 95/65, 115/85, 135/95, 155/105
Fitness: 65/45, 75/55, 95/65, 115/80

Friday 11.23.18

STRENGTH & CONDITIONING

STAMINA SQUAT

EMOM12 (6 Rounds):
Odd Minutes – 1 Front Squat
Even Minutes – 3 Back Squats

*Both lifts are with the same weight:
79% of estimated 1RM Front squat.

BARBELL Conditioning

CLEAN & JERK E2MOM10

E2MOM10:
2 Hang Power Cleans + 1 Push Press
2 Hang Power Cleans + 1 Push Jerk
2 Hang Power Cleans + 1 Split Jerk

9 repetitions per set
hold onto the bar for all repetitions

METCON

“GREASED”

For Time:
30 Power Clean and Jerks (155/105)
On the Minute, starting on the 1:00 – 5 Toes to Bar

Rx+: 225/155, 7 TTB’s
Fitness: 115/85

*10min Cap

Thanksgiving Day 2018

METCON

“THANKSGIVING WITH THE GIRLS”

For Time:
“Angie’s” House
20 Pull-Ups
20 Push-Ups
20 Sit-Ups
20 Air Squats

“Helen’s” House
400 meter Run
21 Kettlebell Swings (53/35 lb)
12 Pull-Ups

“Fran’s” House
15 Thrusters (95/65 lb)

“Nancy’s” House
400 meter Run
15 Overhead Squats (95/65 lb)

“Grace/Isabel’s” House
20 Ground-To-Overheads (95/65 lb)

“Kelly’s” House
400 meter Run
30 Box Jumps (24/20 in)
30 Wall Balls (20/14 lb)

 
CONDITIONING

“TURKEY EAT UPS!!!”

Buy-in:
2 rounds:
1 Coffee + 2 Baileys (scaled = Mimosas)

Then…

AMPAP(as many plates as possible):
Turkey, Mashed Potatoes & Gravy, Green bean Casserole, Creamed Spinach, Cranberry Sauce, Stuffing & Candied Yams

*Every 2 hours:
Movie + Sleep (during movie)

Cash-out:
Pumpkin Pie & Cool Whip

*Repeat until day is over

*OPTIONAL*
Turkey Sandwiches

 

Wednesday 11.21.18

“FRONTIN’-UNDERS”

ON THE 0:00:
Buy-in:
15-12-9
Front Squats
Lateral Bar-over Burpees

Then…
Max Double-unders

Rest 4:00

ON THE 8:00:
Buy-in:
12-9-6
Front Squats
Lateral Bar-over Burpees

Then…
Max Double-unders

Rest 4:00

ON THE 16:00:
Buy-in:
9-6-3
Front Squats
Lateral Bar-over Burpees

Then…
Max Double-unders

Rx: 95/65, 115/85, 135/95
Rx+: 95/65, 135/95, 185/135
Fitness: 75/55, 95/65, 115/85, Max Single-unders

*Score is total number of Double-unders

Tuesday 11.20.18

BARBELL Conditioning

EMOM10:
1 Tempo Power Snatch

take a full (5) seconds to slowly bring the bar to the knees
accelerate into an aggressive extension
drop into a power snatch
pause for a full 3-seconds in the catch position
Lighter loads today.

Sets 1-3: 60%
Sets 4-6: 65%
Sets 7 & 8: 70%
Sets 9 & 10: 70-75%, based on feel.

METCON

“FULL COUNT”

For Time:
21-18-15-12-9: Assault Bike or Row Calories
After each set:
16 Dumbbell Power Snatches (50/35)
200m Plate Run (45#/35# Plate)

Rx+: 12 DB’s @ (70/50)
Fitness: 35/20 Dumbbell, 25#/15# Plate

Monday 11.19.18

STRENGTH & CONDITIONING

STAMINA SQUAT

EMOM12(6 Rounds):
Odd Minutes – 3 Front Squats
Even Minutes – 6 Back Squats

*Both lifts are performed with the same load:
64% of our estimated 1RM Front squat.

METCON

“BANE” – RX

For Time: (20:00 Min Cap)
40 HSPU’s
20 Ring Muscle-Ups
10 Rounds of “Macho Man”

Rx: 155/105

*1 Round of “Macho Man”
– 3 Power Cleans + 3 Front Squats + 3 Jerks

“BANE” – FITNESS

For Time: (20:00 Min Cap)
40 Standing DB/KB Push Presses (50/35)
20 Burpee CTB’s
10 Rounds of “Macho Man”

Rx: 135/95

*1 Round of “Macho Man”
– 3 Power Cleans + 3 Front Squats + 3 Jerks

Wednesday 11.14.18

BARBELL Conditioning

BIG CLEAN COMPLEX

E4MOM16:
On the 0:00 – 1 “Big Clean” Complex* @ 45%**
On the 4:00 – 1 “Big Clean” Complex* @ 50%**
On the 8:00 – 1 “Big Clean” Complex* @ 55%**
On the 12:00 – 1 “Big Clean” Complex* @ 60%**

*Complex focuses on Squat Clean/no overhead portion
**based off our 1RM Squat Clean.

Each complex is a total of (9) repetitions:
1 High Hang Squat Clean (pockets), 1 Hang Squat Clean (knees), 1 Squat Clean
1 High Hang Squat Clean (pockets), 1 Hang Squat Clean (knees), 1 Squat Clean
1 High Hang Squat Clean (pockets), 1 Hang Squat Clean (knees), 1 Squat Clean

METCON

“BREAKING BAD”

For Time:
200 Meter Run, 2 Kettlebell Thrusters
200 Meter Run, 4 Kettlebell Thrusters
200 Meter Run, 6 Kettlebell Thrusters
200 Meter Run, 8 Kettlebell Thrusters
200 Meter Run, 10 Kettlebell Thrusters

Rx: 2 x 53’s/35’s
Rx+: 2 x 70’s/53’s
Fitness: 2 x 35’s/20’s

*15/12 Cal Assault Bike OR Rower in place of Run

Tuesday 11.13.18

GYMNASTICS Conditioning

10:00 block of time to complete:
1 Set: Max Effort Strict Handstand Pushups

Then…

4 Sets:
40% of the above Max Set of Strict Handstand Pushups
6 Tempo Ring Rows

Fitness/Scaling: Seated DB Strict Press (ahap = 10 or less reps), or Kipping HSPU’s

METCON

“RUSH HOUR”

On the 4:00 x 5 Rounds:
12/9 Calorie Assault Bike OR 15/12 Calorie Row
9 Bar-Facing Burpees
6 Power Snatches (135/95)

Rx+: 155/105
Fitness: 95/65

*Score is your slowest round

Friday 11.9.18

STRENGTH & CONDITIONING

STAMINA SQUAT

EMOM12 (6 Rounds):
Odd Minutes – 1 Front Squat
Even Minutes – 3 Back Squats

*Both lifts are with the same weight:
73% of estimated 1RM Front squat.

METCON

“COVER GIRL”

On an 18:00 Clock:
Buy-in:
5 Rounds:
200 Meter Run
10 Overhead Squats (95/65)

With Time Remaining…

AMRAP:
5 Chest to Bar Pull-Ups
7 Kipping Handstand Pushups
21 Air Squats

Fitness:
Buy-in = 75/55
AMRAP = Pull-ups, Standing DB push-press (35/20)

*Score is rounds plus reps for the 2nd portion (AMRAP triplet)

Wednesday 11.7.18

METCON #1

“BAR FIGHT”

In a 3:00 Window:
9 Power Snatches
15 Power Cleans
21 Push Jerks
Time remaining, Max OHS (135/95)

Fitness: 95/65

METCON #2

“NASTY AS IT GETS”

5 Rounds:
Teams of 2:
2 x 10/7 Cal Bike (one for each teammate)
2 x 20 Nasties (one for each teammate)
40/30 Calorie Row (split as desired)

*Team version is preference
**One athlete works at time

“NASTY AS IT GETS” (Individual)
5 Rounds:
10/7 Cal Bike
20 Nasties
30/20 Calorie Row

Tuesday 11.6.18

STRICT GYMNASTICS

E3MOM12:
Min 0:00: Strict Ring Muscle-Ups
Min 3:00: Handstand Walk Course
Min 6:00: Pistols
Min 9:00: Handstand Walk Course

This is PRACTICE time
Spend 3 minutes at each station working on the specific movements
Have 2 separate HSW courses with different obstacles

Fitness: Ring swings + Ring Dips, Wall-walks + HS Hold practice, Pistols with support (i.e. holding on to rig)

METCON

“NATE”

AMRAP 20:
2 Ring Muscle-Ups**
4 Kipping Handstand Pushups
8 Kettlebell Swings (70/53)

**Scaling options for Rings:
1 Ring MU = 2 Ring swings (hips to rings) + 2 Ring Dips
1 Ring MU = 2 Strict Pull-ups
1 Ring MU = 1 Bar MU
1 Ring MU = 1 Burpee CTB

Fitness: 4 Pull-ups, 8 Push-ups, 12 KB Swings (53/35)

Monday 11.5.18

“TRIPLE DOUBLE”

AMRAP5:
100 Double-Under “Buy-In”, followed by AMRAP:
12 Power Snatches (75/55)
4 Burpee Box Jump Overs (24″/20″)

Rest 5:00

AMRAP5:
100 Double-Under “Buy-In”, followed by AMRAP:
8 Power Snatches (95/65)
4 Burpee Box Jump Overs (24″/20″)

Rest 5:00

AMRAP5:
100 Double-Under “Buy-In”, followed by AMRAP:
4 Power Snatches (115/85)
4 Burpee Box Jump Overs (24″/20″)

Rx+: 75/55, 105/75, 135/95
Fitness: 100 Single-unders, 45/35, 75/55, 95/65

Friday 11.2.18

STRENGTH & CONDITIONING

STAMINA SQUAT

EMOM12 (6 Rounds):
Odd Minutes – 1 Front Squat
Even Minutes – 3 Back Squats

*Both lifts are with the same weight:
70% of estimated 1RM Front squat.

METCON

“PRIME TIME”

Teams of 3
3 Rounds:
4:00 – Row for Calories
3:00 – Bike for Calories
2:00 – Lateral Burpees over Rower

*No rest between rounds (27mins of work)

Score is total reps

Wednesday 10.31.18

BARBELL Conditioning

POWER SNATCH LADDER

EMOM10:
On the 0:00 – 10 Power Snatches (60%)
On the 2:00 – 8 Power Snatches (65%)
On the 4:00 – 6 Power Snatches (70%)
On the 6:00 – 4 Power Snatches (75%)
On the 8:00 – 2 Power Snatches (80%)

METCON

“CEMENT MIXER”

7 Rounds
Complete every 3:00:
400 Meter Run
12 Toes to Bar

Score is your slowest round.

*Row 500/400m or Bike 24/18 Cals if not running

Tuesday 10.30.18

GYMNASTICS Conditioning

Part A – From the 0:00 – 5:00:
3 Strict CTB Pull-Ups + 5 Strict HSPU

Part B – From the 5:00 – 10:00:
5 Strict Ring Dips + 7 “Feet Elevated” Ring Rows

METCON

“HANGMAN”

For Time:
21 Hang Power Cleans
21 Bar-Facing Burpees
100 Double-Unders
15 Hang Power Cleans
15 Bar-Facing Burpees
75 Double-Unders
9 Hang Power Cleans
9 Bar-Facing Burpees
50 Double-Unders

Rx: 135/95
Rx+: 165/115, Burpee Box Jumps (24″/20″)
Fitness: 95/65

Crossfit Commence

Start your Sunday off right! Open gym 2:00 pm - 4:00pm and POWER YOGA with @jody_doniel at 4:00pm.
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Get signed up for the Winter Swolestice! and get your Clean Cookin' meals for the week so you’re set up and ready to go!
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#crossfit #comp #winterswolstice #cleancookin #eatclean #sundayfunday #poweryoga #crossfitaffiliate #community #crossfitcommence

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#crossfit #winterswolestice #comp #cleancooking #eatclean #inspo #community #crossfitaffiliate #crossfitcommence

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