DAILY WOD

 

Wednesday 3.18.20

OLY 

POWER SNATCH
15 mins

Power Snatch 5-3-1
Climb to heavy 5 rep.
Climb to heavy 3 rep.
Climb to heavy single.
*NOT TnG

METCON

ABERLIN

30/24 Cal Assault Bike
50 Wallballs
20 Bar muscle ups or 40 C2B
30/24 Cal Assault Bike

Tuesday 3.17.20

BROCKETT

21-15-9
Calories on Row/Bike
Single Dumbbell Front Squat 50/35 (front-rack)
Lateral Burpee over Dumbbell
HSPU

**After each round:
5 Sandbag Cleans 150/100

Monday 3.16.20

STRENGTH

BACK SQUATS
20 Minutes
Back Squat 1×5
Work to heavy set of 5.

Then…

Back Squat 5×5
5×5 @80% of your heaviest 5.

 

METCON

ROGERS

AMRAP12:
25 Pull Ups
50 Double Under
50′ HS Walk or :30s HS hold/taps

Friday 3.13.20

SEAQUARIUM

4 sets:
20/15 Cal Row
15 Bench 115/65
10/8 Strict Pull ups
15 Bench 115/65
2 Rope Climbs
*new set every 8:00

*score is slowest round

Wednesday 3.11.20

STRENGTH

DEADLIFT

– 20 mins –
Deadlift 1×5
Work to heavy set of 5

Then…

Deadlift 5×5
5×5 at 80% of your heavy 5 rep

 

METCON

HEAT

50 Wallballs 20/14
30/24 Cal Row
30 Dumbbell Snatch 50/35
20 Box Jump Overs 24/20
10 Bar Muscle Ups or 20 C2B

Tuesday 3.10.20

BALLER

4 sets
80 Double Under
10 Squat snatch 95/65
60 Double Under
5 Squat Snatch 145/95
*new set every 7:00

*score is slowest round

Monday 3.9.20

Strength

FRONT SQUAT

– 20 mins –
Front Squat 1×3
Work to heavy 3

Then…

Front Squat 5×3
5×3 @85% of your heaviest 3.

METCON

SOUTH
75 Toes to Bar

*Start with 3 Sandbag Cleans 150/100 and do 3 every time you come off the bar.

Friday 3.6.20

STRENGTH

DEADLIFT
**12 MINUTE CLOCK**

Heavy 3

 METCON

MARTIN

2 rounds
10 burpee box jump over 24”/20”
10 Squat Clean 115/80

-Rest 3:00-

2 rounds
10 burpee box jump over 24”/20”
8 Squat Clean 135/95

 -Rest 3:00-

2 rounds
10 burpee box jump over 24/20
6 Squat Clean 165/110

Wednesday 3.4.20

OLY

SNATCH

Hang Squat Snatch 1×3
Work to Heavy 3

 

METCON

MY SON

3 Sets:
21-15-9
Bike Calories
Air Squats
Burpees

—REST 5:00 BETWEEN SETS—

Tuesday 3.3.20

STRENGTH

FRONT SQUAT

***15 MINUTE CLOCK***
Front Squat 1×5
Build to Heavy 5

Then…

Front Squat 5×5
5×5 @80% of Heavy Set of 5

 

METCON

DOUBLE-BAGGED

AMRAP 20:00
20/15 Cal Row
16 Single Arm Overhead DB Lunge (50#/35#)
20 Single Arm DB Push Press (Switch every 5)
40 Double Unders
4 Sandbag Cleans (150/100)

Monday 3.2.20

PATRIOT

21-15-9
Thruster 95/65
Deadlift (225/155)
Chest-to-Bar Pull-up

***1000m bike or 500m Row BEFORE each round***

Friday 2.28.20

PRETTY TIRED

3 Sets
40/32 cal row
20 Burpee
4/3 rope climb (or 12/9 strict pull up)

*start new set every 10:00
*score is slowest set

Wednesday 2.26.20

BARBARA

5 rounds for time:
20 pull-up
30 push-ups
40 sit-ups
50 squats

Rest 3 minutes between rounds.

Tuesday 2.25.20

STRENGTH

BACK SQUAT

15mins for:
Back Squat 1×3
Work to Heavy 3

Then
5×3 @80%
*Enter Heavy 3

METCON
BUFORD
30 Power Snatch 95/65
40 Bar Facing Burpee
30 Power Clean Jerk 95/65

Monday 2.24.20

GUMP

AMRAP5:
21/10 AirBike Cal
21 Toes to Bar
21 HSPU

Rest 5:00

AMRAP5:
15/10 AirBike Cal
15 Toes to Bar
15 HSPU

Rest 5:00

AMRAP5:
9/6 AirBike Cal
9 Toes to Bar
9 HSPU

**score is total repetitions for all 3 rounds
AMRAP1 = 63/52 per round
AMRAP2 = 45/40 per round
AMRAP3 = 27/24 per round

Friday 2.21.20

THUNDER
35/30 Cal Assault Bike
35 Wallball 20/14
35 Toes to Bar
35 Box Jump 24/20
REST 5:00
WINE
30/24 Cal Assault Bike
30 Wallball 20/14
30 Toes to Bar
30 Box Jump 24/20

Wednesday 2.19.20

COWBOY

2 sets
3 rounds
15 Deadlift 185/125
15 Bar Facing Burpee
50 Air Squats

-Rest 5:00 b/t sets-

Tuesday 2.18.20

SATURDAY NIGHT
200 Double-Unders
40 V-Ups
30 DB Snatch 50/35
20 TTB’s
10 Sandbag Clean 150/100
20 TTB’s
30 DB Snatch 50/35
40 V-Ups
200 Double-Unders

Monday 2.10.20

THE KING

50’ HS Walk (30s HS hold)
21 Power Clean and Jerk 115/75
50’ HS Walk (30s HS hold)
15 Power Clean & Jerk 115/75
50’ HS Walk (30s HS hold)
9 Power Clean and Jerk 115/75
50’ HS Walk (30s HS hold)

 

-Rest 5:00-

 

MUFASA

50’ HS Walk (30s HS hold)
15 Power Clean & Jerk 135/95
50′ HS Walk (30s HS hold)
12 Power Clean & Jerk 135/95
50’ HS Walk (30s HS hold)
9 Power Clean & Jerk 135/95
50’ HS Walk (30s HS hold)

Crossfit Commence

Easy Facebook Feed error:

Error validating access token: Session has expired on Thursday, 16-Apr-20 18:18:40 PDT. The current time is Thursday, 26-Nov-20 10:40:37 PST.

Easy Facebook Feed error:

Error validating access token: Session has expired on Thursday, 16-Apr-20 18:18:40 PDT. The current time is Thursday, 26-Nov-20 10:40:38 PST.

Share This