DAILY WOD

 

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Tuesday 1.16.18

Strength & Conditioning

Back Squat 5/2

E2MOM12

5 Reps @ 82%
2 Reps @ 87%
5 Reps @ 82%
2 Reps @ 90%
5 Reps @ 82%
2 Reps @ 93%

MetCon

“Handlebars”

4 Rounds:
21/15 Calorie Assault Bike or Row
15 Toes to Bar
7 Clean and Jerks (155/105)

Rx+: 175/115
Fitness: 105/75

Monday 1.15.18

Skill

SNATCH COMPLEX EMOM11

1 Power Snatch + 1 Squat Snatch

Set #1 (0:00) – 1 Complex @ 73%
Set #2 (1:00) – 1 Complex @ 76%
Set #3 (2:00) – 1 Complex @ 79%
– Rest 1:00 –
Set #4 (4:00) – 1 Complex @ 76%
Set #5 (5:00) – 1 Complex @ 79%
Set #6 (6:00) – 1 Complex @ 82%
– Rest 1:00 –
Set #1 (8:00) – 1 Complex @ 79%
Set #2 (9:00) – 1 Complex @ 82%
Set #3 (10:00) – 1 Complex @ 85%

MetCon

“DOCTOR’S ORDERS”

3 Rounds:
50 Air Squats
35 Pushups
20 Calorie Row or Bike

Rx+:
3 Rounds:
63 Air Squats
42 Calorie Row or Bike
21 Kipping HSPU’s

*note the different order for RX+

Friday 1.12.18

Strength

Front Squat EMOM6:
3 Reps @ 82%
1 Rep @ 87%
3 Reps @ 82%
1 Rep @ 90%
3 Reps @ 82%
1 Rep @ 93%

MetCon

“Guts and Glory”
15-10-5
Calorie Bike
Thrusters (95/65)

15–12–9
Calorie Row
Hang Squat Cleans (95/65)

12–9–6
Burpees Over the Bar
Overhead Squats (95/65)

Fitness: 75/55

Move directly into the next round. No rest period between transitions.

Thursday 1.11.18

“One-Two Punch”

Teams of 2:
AMRAP 20:
3 Kettlebell Swings, 3 Box Jump Overs, 3 Wallballs
6 Kettlebell Swings, 6 Box Jump Overs, 6 Wallballs
9 Kettlebell Swings, 9 Box Jump Overs, 9 Wallballs

Kettlebell: (53/35)
Box Jump Overs (24/20)
Wallballs (20/14)

Partners complete a full round before switching. Partner 1 will do 3-3-3, then Partner 2 will do 3-3-3, etc…

Your score will be total reps completed.

Wednesday 1.10.18

Strength

Deadlift x 3

Spend 15 minutes and build to a Heavy Set of 3 deadlifts

MetCon

“Marston”
AMRAP 20:
1 Deadlift (315/205)
10 Toes to Bar
15 Barbell Facing Burpees

Rx+: 405/285
Fitness: 205/175 or 80% of your 1RM Deadlift

Tuesday 1.9.18

“Tri Sprint Intervals”

5 Rounds of:
AMRAP 4:
30/20 Calorie Row
15/9 Calorie Assault Bike
AMRAP 10 Meter Shuttles Sprints
rest 4 minutes between rounds

Rx+: 20/14 Cal Assault Bike

Your score is the number of shuttle sprints completed across all 5 rounds.

Total of 36 mins

Get out of your comfort zone on the bike and rower today.

*If you are unable to complete the row & bike within the 4 mins, lower the calorie count on the next round. Continue to do so until you finish with at least 30 seconds left to transition to your shuttle sprints.

Monday 1.8.18

Friday 1.5.18

Skill/Practice

BBJO AMRAP

AMRAP 2:30: Burpee Box Jump Overs
– Rest 1:00 –
AMRAP 1:30: Burpee Box Jump Overs
– Rest 1:00 –
AMRAP :30: Burpee Box Jump Overs

Score is total reps for all 3 AMRAPs.

Rx: Open-standards (box facing and no step-ups)
Fitness: Lateral and step-ups allowed

MetCon

“2fer 2fer 1”

3 Rounds:
Minutes 0-2 – 24 Alternating DB or KB Snatches (50/35)
Minutes 2-4 – 24 Wallballs (20/14)
Minute 4-5 – 1:00 for Max Chest to Bar Pull-ups
Minute 5-6 – Rest

Rx+: 26, 30 & Bar Muscle-ups
Fitness: 20, 20 & Pull-ups

Your score is the total number of C2B’s, Pull-ups or Bar MU’s

Thursday 1.4.18

“Curve Ball”

For Time:

100 Double Unders
50 Abmat Sit-ups
25 Med-ball Squat Cleans (20/14)

80 Double Unders
40 Abmat Sit-ups
20 Med-ball Squat Cleans (20/14)

60 Double Unders
30 Abmat Sit-ups
15 Med-ball Squat Cleans (20/14)

40 Double Unders
20 Abmat Sit-ups
10 Med-ball Squat Cleans (20/14)

20 Double Unders
10 Abmat Sit-ups
5 Med-ball Squat Cleans (20/14)

Fitness: 2 to 1 Single Unders

Wednesday 1.3.18

Strength and Conditioning

Alternating Squat EMOM12:
Odd Minutes – 3 Front Squats
Even Minutes – 6 Back Squats

60% of your 1RM Front Squat across all rounds

MetCon

“Power Wheels”
AMRAP 3:
12/9 Calorie Bike or Row
12 Power Cleans (115/80)

Rest 3:00

AMRAP 3:
12/9 Calorie Bike or Row
8 Power Cleans (135/95)

Rest 3:00

AMRAP 3:
12/9 Calorie Bike or Row
4 Power Cleans (165/110)

Rx+: 135/95, 175/115, 205/135
Fitness: 95/65, 115/80, 135/95

Tuesday 1.2.18

“DIRTY 30”

For Time:
30 Box Jumps (24/20)
30 Chest to Bar Pull-ups
30 Kettlebell Swings (53/35)
30 Front Squats (115/80)
30 Toes to Bar
30 Push Press (115/80)
30 Deadlifts (115/80)
30 Wall Balls (20/14)
30 Burpees
30 Double Unders

Fitness: Pull-ups, 35/25, 95/65, Knees-to-chest, 60 Single-unders

*Compare your score from 11/6/17 to see how much you’ve improved over the last 2 months.

Friday 12.29.17

Strength

Deadlift

Heavy Set of 3

Spend 15 minutes and work up to a “heavy” set of 3 TnG reps.

MetCon

“Smooth Criminal”

AMRAP 15:
60 Double Unders
30 Wallballs (20/14)
15 Deadlifts (245/165)

Rx+: 315/205
Fitness: Single Unders, 165/115

Wednesday 12.27.17

Barbell Conditioning

3 Position Squat Clean EMOM5
(High Hang, Knee, Floor)

Min 1: 1 Set @ 65%
Min 2: 1 Set @ 70%
Mins 3-5: 1 Sets @ 75%

*Try to complete the High Hang and Knee without letting go of the barbell. You can drop and reset for the Full Squat Clean from the ground

MetCon

“Clean Shave”

3 Rounds:
15 Chest to Bar Pull-Ups
12 Barbell Facing Burpees
9 Squat Cleans (135/95)

Rx+: 175/115
Fitness: Pull-ups, 95/65

Friday 12.22.17

“THE 12 DAYS OF CHRISTMAS”
45 Min Cut-off:

1 Hanging Power Clean (95/65)
2 Thrusters (95/65)
3 HSPU
4 SDHP (95/65)
5 Ring Dips
6 KB Swings (55/35)
7 Burpees
8 Pull-Ups
9 Wall Balls (20/14)
10 Box Jumps (24/20)
11 Deadlifts (185/135)
12 Toes to Bar

Thursday 12.21.17

“Loose Cannon”

3 Rounds:
3:00 Calorie Row
2:00 Calorie Bike
1:00 Sit-Ups
Rest 2:00

(18 mins of work)
Your score is your total calorie count and reps across all 3 rounds.
Start Heat 2 at the 4:00 mark if short on rowers.

Wednesday 12.20.17

Barbell Conditioning

On the Minute x 5

5 Touch and Go Power Clean and Jerks

*Repeat from last week, aim to improve slightly

MetCon

“Double Decker”

AMRAP 15:
15 Power Snatches (75/55)
30 Double Unders
15 Wall Balls (20/24)
30 Double Unders

Fitness: 65/45, Single Unders

Tuesday 12.19.17

Strength

Pausing Front Squat
Build to a Heavy Single

*We’re shooting for a 3 second pause in 3 different positions today. 1. Below parallel/at the bottom, 2. Just above parallel and 3. when your quads are at a 45 degree angle. You can do all the pauses in a single squat, or with just one pause per squat equaling a total of 3 squats to hit all the pauses.

MetCon

“Nickel and Dime”

AMRAP 5:
21-15-9
Kettlebell Swings (53/35)
Front Squat (115/80)
Calorie Bike

Rest 5:00

AMRAP 5:
21-15-9
Kettlebell Swings (53/35)
Front Squat (95/65)
Calorie Bike

Rx+: 70/53 KB, 135/95 & 115/80
Fitness: 95/65 & 75/55

*Perform all movements at each rep scheme before moving down the ladder (e.g. 21 KB’s, 21 Front Squats, 21 Cal bike). Each rep count is a round (e.g. 21’s are a round, 15’s are a round and 9’s are a round).

Monday 12.18.17

Strength

Overhead Squat 2x10

2 Sets of 10

*You choose the weight

MetCon

“Water Wings”
AMRAP 20:
27/21 Calorie Row or Bike
21 Chest to Bar Pull-Ups
15 Burpee Box Jumps (24/20)
9 Clean and Jerks (135/95)

Rx+: 165/110
Fitness: Pull-ups, 115/80

Wednesday 12.13.17

Barbell Conditioning

On the Minute x 5
5 Touch and Go Power Clean and Jerks

MetCon

“Wiped Clean”

5 Rounds On the 4:00
30 Air Squats
20/15 Cal Row or 14/10 Cal Assault Bike
7 Clean and Jerks (115/80)

Rx+: 185/135
Fitness: 95/65

*You should have at least 45 seconds of recovery each round. Lower the reps and/or weight if you find yourself bumping against the clock each round.

Your score is your slowest round

Tuesday 12.12.17

Strength

Overhead Squat x3

Spend 15 minutes working up to a heavy set of 3 OHS’s.

MetCon

“Over and Out”
For Time:
20 Power Snatches (95/65)
20 Barbell-Facing Burpees
20 Overhead Squats (95/65)
20 Barbell-Facing Burpees
20 Squat Snatches (95/65)

Rx+:  135/95, Burpee box-overs (24/20)
Fitness:  75/55, Power Snatch vs. Squat Snatch

Friday 12.8.17

Strength & Conditioning

Deadlifts

4 Sets of 15:
Unbroken Deadlifts (225/155)

Fitness: 155/105

*Rest as little as needed between rounds. Compare to last week’s 3×20.

MetCon

“Heartbreak Kid”

3 Rounds:
10 Front Squats (135/95)
20 Pull-Ups
50 Double Unders

Rx+: 185/135, C2B’s
Fitness: 115/80, Single Unders

Thursday 12.7.17

Wednesday 12.6.17

Sye!

A post shared by Crossfit Commence (@crossfit_commence) on

Barbell Clean Cycling

Every :90 Seconds x 5
On the 0:00 – 1 Power Clean
On the 0:20 – 1 Hang Squat Clean
On the 1:00 – 1 Squat Clean

(percentage based off Squat Clean 1RM)
Round 1 – 60%
Round 2 – 70%
Round 3 – 75%
Round 4 – 80%
Round 5 – 85%

Rest 1:30 (7:30-9:00) then…

EMOM5:
1 Heavy Squat Clean

MetCon

“Sky Hook”

3 Rounds:
20 Hang Power Cleans
20 Front Squats
20 Push Press

Rx: 95/65
Fitness: 75/55

Tuesday 12.5.17

Monday 12.4.17

STRENGTH

Back Squat E2MOM10
5 reps @ 75%

MetCon

“Four Thirty”
AMRAP 20:
30 Dumbbell Snatches (50/35)
30 Box Jumps (24/20)
30/21 Calorie Row or 21/15 Cal Assault Bike
30 Toes to Bar

Rx+: Box Jump Overs 30/24

Crossfit Commence

#tbt to our NYE Party! It was a total blast!!! We should have taken more pics (sorry for those not pictured). #itwasalsoblurry #toomuchfireball

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