DAILY WOD

 

Wednesday 6.20.18

Barbell Conditioning

FREIGHT TRAIN V3
EMOM6
Minute 1 – 8 Hang Squat Cleans + 3 Push Jerks
Minute 2 – 7 Hang Squat Cleans + 4 Push Jerks
Minute 3 – 6 Hang Squat Cleans + 5 Push Jerks
Minute 4 – 5 Hang Squat Cleans + 6 Push Jerks
Minute 5 – 4 Hang Squat Cleans + 7 Push Jerks
Minute 6 – 3 Hang Squat Cleans + 8 Push Jerks

@ 55% of 1RM C&J

*From Minutes 7:00 – 15:00 (7 Minutes): Build to a Heavy 3-Rep Deadlift

Strength

DEADLIFT 3X

Work up to a heavy set of 3

 

MetCon

“OPTIMUS PRIME”

AMRAP 7:
Wallballs (20/14)
On the Minute – 5 Deadlifts (225/155)

Score is total wallball reps (do NOT count deadlifts)

Fitness: 155/105

Tuesday 6.19.18

Gymnastics Conditioning

HANDSTAND ASSAULT 2

5 Rounds:
1:00 Light Bike or Row
“X” Strict Handstand Pushups

Set #1 – 35% of Max Strict HSPU
Set #2 – 40% of Max Strict HSPU
Set #3 – 45% of Max Strict HSPU
Set #4 – 40% of Max Strict HSPU
Set #5 – 35% of Max Strict HSPU

Fitness: Strict Dumbbell Press (35/20)

– 10 minute Cut-off
– Kipping HSPU’s can be substituted for strict

MetCon

DOWN SWINGING

For Time:
25/20 Calorie Assault
800 Meter Run
30 Kettlebell Swings (53/35)
20 Bar-Facing Burpees

Fitness: 35/20

Monday 6.18.18

Strength

OVERHEAD PAUSE SQUAT

Spend 15 minutes and build to a Heavy:
Pausing Overhead Squat + Overhead Squat

MetCon

“DENIM”

AMRAP 15:
60 Double Unders
30/21 Calorie Row
15 Overhead Squats (115/80)

Rx+: 155/105 OHS
Fitness: 120 Single unders, 75/55 OHS

Friday 6.15.18

Strength & Conditioning

STAMINA SQUAT

EMOM10 (5 Rounds):
Odd Minutes – 4 Front Squats @ 60% of 1RM Front Squat
Even Minutes – 8 Back Squats @ 60% of 1RM Front Squat

MetCon

“BELLS AND WHISTLES”

21 Dumbbell Full Squat Cleans (50’s/35’s)
21 Kipping Handstand Pushups
600 Meter Run
15 Dumbbell Full Squat Cleans (50’s/35’s)
15 Kipping Handstand Pushups
600 Meter Run
9 Dumbbell Full Squat Cleans (50’s/35’s)
9 Kipping Handstand Pushups
600 Meter Run

Fitness: Push-ups, 35’s/25’s

Thursday 6.14.18

A post shared by CrossFit Commence (@crossfit_commence) on

“Dead Weight”

AMRAP 15:
30 Calorie Bike
20 DB Push Press (35’s/25’s)
10 Deadlifts (245/165)

Fitness: 155/105

Wednesday 6.13.18

“BEHIND BARS”

AMRAP4:
400 Meter Run
18 Bar-Facing Burpees

Then…

Max Power Cleans (135/95)

Rest 4:00

AMRAP4:
400 Meter Run
14 Bar-Facing Burpees

Then…

Max Power Cleans (155/135)

Rest 4:00

AMRAP4:
400 Meter Run
10 Bar-Facing Burpees

Then…

Max Power Cleans (185/145)
_______________________

Fitness:  95/65, 115/85, 135/95

Tuesday 6.12.18

Gymnastics Conditioning

5 Rounds:
1:00 Light Bike or Row
“X” Strict Handstand Pushups

Set #1 – 30% of Max Strict HSPU
Set #2 – 35% of Max Strict HSPU
Set #3 – 40% of Max Strict HSPU
Set #4 – 35% of Max Strict HSPU
Set #5 – 30% of Max Strict HSPU

Fitness: Strict Dumbbell Press (35/20)

10 minute Cap

MetCon

“HARLEY LOVE”
6 Rounds:
13 Thrusters (95/65)
14 Pull-Ups

Fitness: 75/55

Monday 6.11.18

Strength

EMOM11:
On the 0: 5 Back Squats @ 60%
On the 1: 5 Back Squats @ 65%
On the 2: 5 Back Squats @ 70%
On the 3: Rest
On the 4: 4 Back Squats @ 65%
On the 5: 4 Back Squats @ 70%
On the 6: 4 Back Squats @ 75%
On the 7: Rest
On the 8: 3 Back Squats @ 70%
On the 9: 3 Back Squats @ 75%
On the 10: 3 Back Squats @ 80%

MetCon

“AIR BARS”

7 Rounds:
10 Barbell Reverse Lunges (75/55) (Zercher Carry)
10 Cleans
20 Lateral Hops over Bar (1 Jump = 1 Rep)
200 Meter Run

Friday 6.8.18

MetCon

“JACKIE”
1 Round for Time:
1000m Row
50 Thrusters (45/35)
30 Pull-Ups

Strength & Conditioning

STAMINA SQUAT

EMOM12 (4 Rounds):
Minute 1 – 4 Front Squats @ 60% of 1RM Front Squat
Minute 2 – 8 Back Squats @ 60% of 1RM Front Squat
Minute 3 – Rest

*OPTIONAL – MIDLINE

Alternating EMOM12:
Odd Minutes – 30s D-Ball Hold (bear hug)
Even Minutes – 50 Double-Unders

Thursday 6.7.18

Wednesday 6.6.18

Strength & Conditioning

Alternating EMOM10:
Minute 1 – 10 Deadlifts
Minute 2 – 10 Push Jerks
Minute 3 – 8 Deadlifts
Minute 4 – 8 Push Jerks
Minute 5 – 6 Deadlifts
Minute 6 – 6 Push Jerks
Minute 7 – 4 Deadlifts
Minute 8 – 4 Push Jerks
Minute 9 – 2 Deadlifts
Minute 10 – 2 Push Jerks

*2 separate barbells can be used. Jerks can be from the rack.

MetCon

“ZAGATO”
21–15–9:
Deadlifts
Push Jerks
Burpee Box Jumps (24/20)

Round 1 – 135/95
Round 2 – 155/105
Round 3 – 185/125

*add weight after each round
Fitness: 95/65, 115/85, 135/95

*OPTIONAL – TABATA MIDLINE

8 Rounds:
20 Seconds of Hollow Rocks
10 Seconds Rest
20 Seconds of Superman Rocks
10 Seconds Rest

Tuesday 6.5.18

Monday 6.4.18

Strength

BACK SQUAT

E3MOM18:
5 Back Squats @ 74%
3 Back Squats @ 80%
1 Back Squats @ 86%
5 Back Squats @ 78%
3 Back Squats @ 84%
1 Back Squats @ 90%

MetCon

“FIRE SIDE”

AMRAP 12:
18 Calorie Row OR Bike
15 Box Jump Overs (24/20)
12 Toes to Bar
9 Dumbbell/KB Hang Squat Cleans (50’s/35’s)

Fitness: Knees-to-chest, DB/KB Front squats (35’s/25’s)

Friday 6.1.18

Skill

3-POSITION SQUAT SNATCH

High Hang (Pockets) + Hang (Knee) + Floor (Full)

On the 0:00… 1 Complex @ 40%
On the 1:30… 1 Complex @ 50%
On the 3:00… 1 Complex @ 55%
On the 4:30… 1 Complex @ 60%
On the 6:00… 1 Complex @ 65%
On the 7:30, 9:00, and 10:30, three additional complexes at your choice of weight. Technique over load today.

*Complete without letting go of the barbell
**% based off of 1RM Snatch

***Score heaviest successfully completed TnG complex

MetCon

“BULLFROG”

AMRAP 15:
30/21 Calorie Row or 21/15 Cal Assault Bike
30 Box Jumps (24/20)
30 Thrusters (65/45)

Fitness: 45/35

Thursday 5.31.18

“Filthy 50”
For Time:
50 Box Jumps (24″/20″)
50 Jumping Pull-ups
50 KB Swings (35/25)
50 Walking Lunges
50 Knees-to-Elbows
50 Push press (45#/35#)
50 Back Extensions
50 Wallball Shots (20#/14#)
50 Burpees
50 Double-unders

Wednesday 5.30.18

Skill

HANG SQUAT CLEAN EMOM12

Minute 1 – 3 Reps @50%
Minute 2 – 3 Reps @57%
Minute 3 – 2 Reps @65%
Minute 4 – 2 Reps @70%
Minute 5 – 1 Rep @75%
Minute 6 – 1 Rep @80%
Minutes 7-12 – 1 Rep based off feel

*% based off 1RM C&J

Barbell Conditioning

FREIGHT TRAIN V2

EMOM6
Minute 1 – 8 Hang Squat Cleans + 3 Push Jerks
Minute 2 – 7 Hang Squat Cleans + 4 Push Jerks
Minute 3 – 6 Hang Squat Cleans + 5 Push Jerks
Minute 4 – 5 Hang Squat Cleans + 6 Push Jerks
Minute 5 – 4 Hang Squat Cleans + 7 Push Jerks
Minute 6 – 3 Hang Squat Cleans + 8 Push Jerks

@ 50% of 1RM C&J

Body Armor

*OPTIONAL

3 Sets, resting 2:00 between:
12 Kneeling Unilateral Dumbbell Presses
12 Unilateral Dumbbell Bent Over Row
18 Chest Supported Rotator Retractions
18 Chest Supported Front Raises

Tuesday 5.29.18

Midline

ALTERNATING EMOM12

Alternating EMOM12 (4 Rounds):
Minute 1 – 50 Double-Unders
Minute 2 – 20 GHD Sit-Ups
Minute 3 – 20/15 Calorie Row

Fitness: Single Unders and Abmat Situps

*Work for :45 seconds

MetCon

DROP THE HAMMER

For Time:
21 Deadlifts (225/155)
21/15 Cal Assault Bike OR Row
15 Deadlifts (225/155)
15/10 Cal Assault Bike OR Row
9 Deadlifts (225/155)
9/6 Cal Assault Bike OR Row

Fitness: 185/135

Friday 5.25.18

Barbell Conditioning

CLEAN AND JERK

On the 0:00: 3 Reps @ 50%
On the 1:00: 2 Reps @ 60%
On the 2:00: 1 Rep @ 70%
On the 3:00: 3 Reps @ 55%
On the 4:00: 2 Reps @ 65%
On the 5:00: 1 Rep @ 75%
On the 6:00: Rest
On the 7:00: 1 Rep @ 75%
On the 8:00: 1 Rep @ 80%
On the 9:00: 1 Rep @ 85%
On the 10:00: Rest
On the 11:00: 1 Rep @80%
On the 12:00: 1 Rep @ 85%
On the 13:00: 1 Rep @ 90%

*% based off 1RM Clean and Jerk

MetCon

“QUATTRO”

4 Rounds:
15/10 Cal Assault Bike
18 Wallballs (20/14)
15 Kettlebell Swings (53/35)
12 Burpees

*Rower – 21/15 Calories per round

Thursday 5.24.18

Wednesday 5.23.18

ODD-OBJECT CONDITIONING

*Rest exactly 1:00 after each station and include the rest times in the total time.

800m Run
25/15 Cal Assault Bike
400m Sled pull (50lbs/30lbs) or Farmers carry (53/35) or WallBall carry (20/14)
25/15 Cal Assault Bike
800m Run

*OPTIONAL – BODY ARMOR

3 Giant Sets, resting 1:30 between:
30 Dumbbell Close-Grip Floor Presses
30 Banded Pull-Aparts
30 Hollow Rocks
30 Banded Push Downs

*athlete chooses the weight and band strength

Tuesday 5.22.18

Strength & Conditioning

DEADLIFT + HSPU

Alternating EMOM12:
Odd Minutes – 3 Deadlifts (building)
Even Minutes – 3 Deficit Kipping HSPU

Fitness: Seated Dumbbell Push-press

MetCon

“CHRISTINE’S BIG SISTER”

3 Rounds:
750m Row
12 Deadlifts (245/165)
15 Burpee Box Jump Overs (24″/20″)

Fitness: Bodyweight

*OPTIONAL – MIDLINE

42 Glute Bridges, 21 Strict Toes to Bar
30 Glute Bridges, 15 Strict Toes to Bar
18 Glute Bridges, 9 Strict Toes to Bar

Monday 5.21.18

Strength

BACK SQUATS WAVE 2

*Note: Each Wave set is completed every 2:00 with a 3:00 rest between waves

Wave #1
On the 0:00 – 6 Back Squats @ 73% of 1RM Back Squat
On the 2:00 – 4 Back Squats @ 78% of 1RM Back Squat
On the 4:00 – 2 Back Squats @ 83% of 1RM Back Squat

Wave #2
On the 7:00 – 6 Back Squats @ 78% of 1RM Back Squat
On the 9:00 – 4 Back Squats @ 83% of 1RM Back Squat
On the 11:00 – 2 Back Squats @ 88% of 1RM Back Squat

10-Rep Front Squat
On the 14:00 – 10 Front Squats @ 60% of 1RM Back Squat

MetCon

“GRACEFUL CINDY”

For Time:
3 Rounds of Cindy
12 Clean and Jerks
2 Rounds of Cindy
9 Clean and Jerks
1 Round of Cindy
6 Clean and Jerks

Rx: 135/95
Fitness: 95/65

*1 Round of Cindy = 5 Pull-Ups, 10 Pushups, 15 Air Squats

Friday 5.18.18

Strength

FRONT SQUAT BUILDER E2MOM14

MIN 0 – 3 Front Squats @ 80% of 1RM Front Squat
MIN 2 – 1 Front Squat @ 89% of 1RM Front Squat
MIN 4 – 3 Front Squats @ 80% of 1RM Front Squat
MIN 6 – 1 Front Squat @ 92% of 1RM Front Squat
MIN 8 – 3 Front Squats @ 80% of 1RM Front Squat
MIN 10 – 1 Front Squat @ 95% of 1RM Front Squat
MIN 12 – 10 Back Squats @ 80% of 1RM Front Squat

MetCon

“MAD RIVER”

1 Round for Time:
75 Calorie Row or Bike
50 Power Snatches (75/55)
25 Bar-Facing Burpees

Wednesday 5.16.18

Strength

OVERHEAD SQUAT EMOM12

Set #1 (0:00) – 3 Reps @ 50% of 1-Rep OHS
Set #2 (2:00) – 3 Reps @ 60% of 1-Rep OHS
Set #3 (4:00) – 3 Reps @ 70% of 1-Rep OHS
Set #4 (6:00) – 3 Reps @ 75% of 1-Rep OHS
Set #5 (8:00) – 3 Reps @ 75% of 1-Rep OHS
Set #6 (10:00) – 3 Reps @75% of 1-Rep OHS

Strength & Conditioning

HARD BODY EMOM12

EMOM12 (3 Rounds):
A) 12 Double Kettlebell Front Rack Reverse Lunges
B) 12 Deficit Pushups (stack plates)
C) 12 Dumbbell Box Step-Ups (24/20) *DB’s at side
D) :40s Plank Hold (elbows)

Rx: 53’s/35’s, 50’s/35’s
Fitness: 35’s/20’s, 35’s/25’s on 20/12″ box

Tuesday 5.15.18

Strength & Conditioning

TTB & HSPU EMOM12

Alternating EMOM12:
Odd Minutes – 15 TTB
Even Minutes – 7 Kipping HSPU

Rx+: Deficit Kipping or Strict HSPU
Fitness: Knees-to-chest, Dumbbell Push Press (standing) 35/25

MetCon

“HELEN”
3 Rounds for time:
400 Meter Run
21 KB Swings (53/35)
12 Pull-ups

Monday 5.14.18

Strength

Back Squats Wave 1:

On the 0:00 – 6 Back Squats @ 70% of 1RM Back Squat
On the 2:00 – 4 Back Squats @ 75% of 1RM Back Squat
On the 4:00 – 2 Back Squats @ 80% of 1RM Back Squat
On the 6:00 – 6 Back Squats @ 75% of 1RM Back Squat
On the 8:00 – 4 Back Squats @ 80% of 1RM Back Squat
On the 10:00 – 2 Back Squats @ 85% of 1RM Back Squat

10-Rep Front Squat
On the 12:00 – 10 Front Squats @ 57% of 1RM Back Squat

MetCon

“Graceful Exit”

3 Rounds:
10 Power Cleans
10 Front Squats
10 Push Jerks
50 Double-Unders

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

Friday 5.11.18

Strength

Tempo Front Squat EMOM10

10 Sets of 1:

6 Seconds Down, 1 Second Pause in Bottom

Build in weight throughout EMOM

MetCon

“Slasher”

AMRAP 13:
50 Dumbbell Snatches (50/35)
40 Burpees
30 Toes to Bar
20 Kipping Handstand Push-ups

Fitness: 35/25, Hand release Push-ups

Wednesday 5.9.18

Barbell Conditioning

Build to a Heavy Complex:

3-Position Power Clean + Split Jerk
(Pockets, Knees & Floor)

MetCon

“Tiger Blood”

3 Rounds For Time:
10 Clean and Jerks (135/95)
400 Meter Run

Fitness: 95/65

Crossfit Commence

Oh hey there Mike B.!! THIS GUY made it to the 2018 Online Qualifier WITH a torn rotator cuff and a bone spur and a bunch of other stuff that pretty much prevented full range of movement and diminished shoulder strength. He went under the knife last Friday to get all fixed up and is starting the long road to recovery. Many of you have asked how he's doing and where he's been - mostly on the couch and on drugs. 😂 But really, he's doing as good as can be expected considering he has like 5 anchors and 8 incision points and very little movement. Thanks to all of you who have checked in - he's feeling the love! Watch out 2019 CrossFit Games.....if he finished 66th in the 2018 Online Qualifier with a crazy tear in his shoulder, imagine what he can do healthy!! Can’t wait to have you back in the gym coaching and training!! Get well soon!!! #mikebcomingforyou #speedyrecovery #hecarriesabackscratcher #jammiesandslippersfordays

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