WOD LIBRARY

WORKOUT OF THE DAY

Monday 03.26.18
Strength WOD
8 min EMOM
Rx: 1 Power Snatch + 2 OHS
Fx: 1 Power Clean + 2 Front Squats
Metcon 
25 Bar Facing Burpees
20 Power Snatch
15 OHS/Front Squat
2 Rounds
Fitness: 95/65 (Front Squat)
Performance: 115/75
Open: 135/95

 


WOD ARCHIVE

Monday 03.26.18
Strength WOD
8 min EMOM
Rx: 1 Power Snatch + 2 OHS
Fx: 1 Power Clean + 2 Front Squats
Metcon 
25 Bar Facing Burpees
20 Power Snatch
15 OHS/Front Squat
2 Rounds
Fitness: 95/65 (Front Squat)
Performance: 115/75
Open: 135/95

 

Saturday 03.24.18
Metcon 
1 Cove Suicide
10 Burpees
10 Pull ups
10 1 Arm KB Russian Swings (5 each arm)
Rest 30 seconds.
AMRAP 20 minutes

Fitness:  35#/26#
Performance: 53#/35#
Open: 70#/53#

 

Friday 03.23.18

WORKOUT 18.5
Complete as many reps as possible in 7 minutes of:
3 thrusters
3 chest-to-bar pull-ups
6 thrusters
6 chest-to-bar pull-ups
9 thrusters
9 chest-to-bar pull-ups
12 thrusters
12 chest-to-bar pull-ups
15 thrusters
15 chest-to-bar pull-ups
18 thrusters
18 chest-to-bar pull-ups
This is a timed workout. If you complete the round of 18,
go on to 21. If you complete 21, go on to 24, etc.

VARIATIONS
Rx’d: (Ages 16-54)
Men use 100 lb.
Women use 65 lb.

Scaled: (Ages 16-54)
Men use 65 lb., perform jumping chin-over-bar pull-ups
Women use 45 lb., perform jumping chin-over-bar pull-ups

Teenagers 14-15:
Boys use 65 lb., perform chin-over-bar pull-ups
Girls use 45 lb., perform chin-over-bar pull-ups

Scaled Teenagers 14-15:
Boys use 45 lb., perform jumping chin-over-bar pull-ups
Girls use 35 lb., perform jumping chin-over-bar pull-ups

Masters 55+:
Men use 65 lb., perform chin-over-bar pull-ups
Women use 45 lb., perform chin-over-bar pull-ups

Scaled Masters 55+:
Men use 45 lb., perform jumping chin-over-bar pull-ups
Women use 35 lb., perform jumping chin-over-bar pull-ups

Thursday 03.22.18
Strength WOD
1 Hanging Squat Clean + 1 Front Squat
x 7 (build up in weight)
Metcon 
10 min EMOM
5 Hanging Power Cleans
15 Wall BallsFitness: 95/65  |  14#/10#
Performance: 135/95  |  20#/14#
Open: 155/105  |  20#/14#

 

Wednesday 03.21.18
Metcon 
WOD
Every 8 minutes for 32 Minutes
500/400 M Row
30 KB Swings
24 1 ARM alternating DB Snatch
18 Toes to Bar

Fitness:  35#/26#
Performance: 53#/35#
Open: 70#/53#

 

Tuesday 03.20.18
Strength WOD
8 Bent over rows with two Dumbbells
8 Strict Pull ups
16 Banded Pull aparts
4 Rounds
Metcon
30-20-10
Front Squats
Sit ups
Double Unders x 3

Fitness: 95/65
Performance: 115/75
Open: 135/95

 

Monday 03.19.18
Strength WOD
2 Push Press + 2 Push Jerks (Weight)
6 sets building in weight
Metcon 
5 Push Jerks
7 Box Jumps
9 Burpees

10 min AMRAP

Fitness: 115/75 | 20″/18″
Performance: 155/105 | 24″/20″
Open: 185/125 | 24″/20″

 

Saturday 03.17.18
Strength WOD
Back Squat (3/3/3/3)
Make them heavier than last Saturday
Metcon
1:00 Minute at each station
Front Squat
Double Under
Row For Cals
Back Squat (off the rack)
4 Rounds

Fitness: 95/65
Performance: 135/95
Open: 135/95

 

WORKOUT 18.4
21 deadlifts (weight 1)
21 handstand push-ups
15 deadlifts (weight 1)
15 handstand push-ups
9 deadlifts (weight 1)
9 handstand push-ups
21 deadlifts (weight 2)
50-ft. handstand walk
15 deadlifts (weight 2)
50-ft. handstand walk
9 deadlifts (weight 2)
50-ft. handstand walk
Time cap: 9 minutes

VARIATIONS
Rx’d: (Ages 16-54)
Men deadlift 225 lb. then 315 lb.
Women deadlift 155 lb. then 205 lb.
Scaled: (Ages 16-54)
Men deadlift 135 lb. and perform hand-release push-ups, then deadlift 185 lb. and bear crawl
Women deadlift 95 lb. and perform hand-release push-ups, then deadlift 135 lb. and bear crawl
Teenagers 14-15:
Boys deadlift 135 lb. then 185 lb.
Girls deadlift 95 lb. then 135 lb.
Scaled Teenagers 14-15:
Boys deadlift 75 lb. and perform hand-release push-ups, then deadlift 95 lb. and bear crawl
Girls deadlift 55 lb. and perform hand-release push-ups, then deadlift 75 lb. and bear crawl
Masters 55+:
Men deadlift 185 lb. and push press 95 lb., then deadlift 255 lb.
and perform sets of 10 handstand push-ups in place of handstand walks
Women deadlift 125 lb. and push press 65 lb., then deadlift 165 lb.
and perform sets of 10 handstand push-ups in place of handstand walks
Scaled Masters 55+:
Men deadlift 115 lb. and perform hand-release knee push-ups, then deadlift 155 lb. and bear crawl
Women deadlift 80 lb. and perform hand-release knee push-ups, then deadlift 105 lb. and bear craw

Thursday 03.15.18
Metcon
20 Power Snatch
30 Russian KB Swings
Cash out: 1:00 Assault Bike Sprint

Rest 3 minutes

20 Power Snatch
30 Russian KB Swings
Cash out: 1:00 Assault Bike Sprint

Rest 3 minutes

20 Power Snatch
30 Russian KB Swings
Cash out: 1:00 Assault Bike Sprint

Fitness: 45/35  | 35#/26#
Performance: 75/55  | 53#/35#
Open: 95/65  | 70#/53#

 

Wednesday 03.14.18
Skill WOD
Every 2 minute for 10 minutes
8-10 Ring Dips
8 Bird Dogs (4 on each side)
:30 L Hang from the Pull up Bar
Metcon 
500/400 M Row
50 Double Unders
30 1 Arm DB Clean and Press (switch every 5)
2 Rnds

 

Tuesday 03.13.18
Strength WOD
Power Clean
1 Heavy Power Clean Every 1:00 for 10 Minutes
Metcon 
4 Power Cleans
5 Pull-ups
6 Front rack lunges
10 Rounds

Fitness: 95/65
Performance: 135/95
Open: 155/105

 

Monday 03.12.18
Skill WOD

Every 2 minutes for 12 minutes

10 Straight Leg Kipping Toes to Bar (Toes do not have to touch the bar)
8 V ups
8 Push ups

Metcon
2018 Paleo Test

10 Power Snatch
10 Burpee Box Jump Over
12 Power Snatch
10 Burpee Box Jump Over
14 Power Snatch
10 Burpee Box Jump Over
Continue to climb the ladder
12 min AMRAP

Fitness: 75/55 | 20”/18”
Performance: 95/65 | 24”/20”
Open: 95/65 | 24”/20”

 

Saturday 03.10.18
Strength WOD
Back Squat (4/4/4/4)
(Build up in load, make all sets very heavy)
Metcon
35 Wall Balls
30 Double Unders
30 Wall Balls
30 Double Unders
25 Wall Balls
30 Double Unders
20 Wall Balls
30 Double Unders
15 Wall Balls
30 Double Unders
10 Wall Balls
30 Double Unders
5 Wall Balls
30 Double Unders

Fitness: 14#/10#
Perf/Open: 20#/14#

 

WORKOUT 18.3
2 rounds for time of:
100 double-unders
20 overhead squats
100 double-unders
12 ring muscle-ups
100 double-unders
20 dumbbell snatches
100 double-unders
12 bar muscle-ups
Time cap: 14 minutes

VARIATIONS
Rx’d: (Ages 16-54)
Men perform 115-lb. OHS, 50-lb. DB snatches
Women perform 80-lb. OHS, 35-lb. DB snatches

Scaled: (Ages 16-54)
Men perform single-unders, 45-lb. OHS, chin-over-bar pull-ups
(for both MU sets), 35-lb. DB snatches
Women perform single-unders, 35-lb. OHS, chin-over-bar pull-ups
(for both MU sets), 20-lb. DB snatches

Teenagers 14-15:
Boys perform 75-lb. OHS, 35-lb. DB snatches
Girls perform 55-lb. OHS, 20-lb. DB snatches

Scaled Teenagers 14-15:
Boys perform single-unders, 45-lb. OHS, chin-over-bar pull-ups
(for both MU sets), 20-lb. DB snatches
Girls perform single-unders, 35-lb. OHS, chin-over-bar pull-ups
(for both MU sets), 10-lb. DB snatches

Masters 55+:
Men perform 75-lb. OHS, chest-to-bar pull-ups (for both MU sets),
35-lb. DB snatches
Women perform 55-lb. OHS, chest-to-bar pull-ups (for both MU sets),
20-lb. DB snatches

Scaled Masters 55+:
Men perform single-unders, 45-lb. OHS, jumping chest-to-bar pull-ups
(for both MU sets), 20-lb. DB snatches
Women perform single-unders, 35-lb. OHS, jumping chest-to-bar
pull-ups (for both MU sets), 10-lb. DB snatches

Thursday 03.08.18
Metcon
Every 10 minute for 30 Minutes
1,000/800 M Row
15 Burpee Box Jumps
12 Power Snatch

Fitness: 75/55 | 20″/18″
Performance: 95/65 | 24″/20″
Open: 115/75 | 24″/20″

 

Wednesday 03.07.18
Strength WOD
Front Squat (2/2/2/2/2/2 (same weight across) )
Metcon 
20 Air Squats
6 Hanging Power Cleans
6 Push Press
9 min AMRAP

Fitness: 95/65
Performance: 115/75
Open: 135/95

 

Tuesday 03.06.18
Metcon
Every 2 Minutes for 12 Minutes
5 Deadlifts
7 Ring Dips
14 Reverse Lunges (holding KBs or DBs in each hand)

**Go as heavy as possible on the DLs

Skill WOD
10 Right Leg Glute Bridge
:40 Farmers Carry
10 Right Leg Glute Bridge
1:00 High Plank
3 Rounds
Monday 03.05.18
Strength WOD
Shoulder Press (3/3/3/3/3 (build up in load))
10 Bent Over T’s after each set
Metcon
10 Pull Ups
10 Burpees
10 1 Arm DB Clean and Jerk (5 each arm)
5 Rounds
Open: Chest to bar

 

Saturday 03.03.18
Strength WOD
Every 2 minutes for 10 minutes
8 Single Arm DB Row (8 each arm)
9 Weighted Push ups
10 V-ups
Metcon
20/15 Cal Assault Bike Sprint
20 Burpees (touch a target)
Rest 2 minutes
3 Rnds

 

Friday 03.02.18 (CrossFit Open 18.2/18.2A)
Time cap: 12 minutes to complete 18.2 AND 18.2a

Workout 18.2
1-2-3-4-5-6-7-8-9-10 reps for time of:
Dumbbell squats
Bar-facing burpees

Workout 18.2a
1-rep-max clean

VARIATIONS
Rx’d: (Ages 16-54)
Men use 50-lb. dumbbells
Women use 35-lb. dumbbells

Scaled: (Ages 16-54)
Men use 35-lb. dumbbells, stepping burpees allowed
Women use 20-lb. dumbbells, stepping burpees allowed

Teenagers 14-15:
Boys use 35-lb. dumbbells
Girls use 20-lb. dumbbells

Scaled Teenagers 14-15:
Boys use 20-lb. dumbbells, stepping burpees allowed
Girls use 10-lb. dumbbells, stepping burpees allowed

Masters 55+:
Men use 35-lb. dumbbells
Women use 20-lb. dumbbells

Scaled Masters 55+:
Men use 20-lb. dumbbells, jump over empty barbell, stepping burpees allowed
Women use 10-lb. dumbbells, jump over empty barbell, stepping burpees allowed

Thursday 03.01.18
Strength WOD
Back Squat
5 Back Squats every 2 minutes for 10  minutes
Metcon
45 Wall Balls
30/21 Cal Row
25 Pull ups
2 Rnds

Fitness: Pull ups (14/10)
Performance: Chest to Bar (20/14)
Open: Chest to Bar (20/14)

 

Wednesday 02.28.18
Metcon
Every 4 minutes for 24 minutes
20 KB Swings
18 Sit ups
16 Burpees
14 Reverse Goblet Lunges

Fitness: 35#/26#
Performance: 53#/35#
Open: 70#/53#

 

Tuesday 02.27.18
Skill WOD
10 Strict Chin ups
20 Banded Push Downs
10 Single Arm DB Strict Press (10 each arm)
3 Rnds
Metcon
9 Thrusters
35 Double Unders
9 min AMRAP

Fitness: 75/55
Performance: 95/65
Open: 95/65

 

Monday 02.26.18
Strength WOD
EMOM for 10 minutes
2 Hanging Power Cleans + 1 Push Jerk

WOD
5 Power Cleans
6 Push ups
7 Box Jump Overs
7 Rounds

Fitness: 115/75
Performance: 165/110
Open: 185/125

Saturday 02.24.18
Strength WOD
Snatch
Every 3 minutes for 15 minutes
5 Snatches (power or Squat)
Build up in load
Metcon
30 Pull ups
30 Burpees
30 Cal Row

WORKOUT 18.1
Complete as many rounds as possible
in 20 minutes of:
8 toes-to-bars
10 dumbbell hang clean and jerks
14 / 12-cal. row

VARIATIONS
Rx’d: (Ages 16-54)
Men use 50-lb. dumbbell
Women use 35-lb. dumbbell

Scaled: (Ages 16-54)
Men perform hanging knee-raises, use 35-lb. dumbbell
Women perform hanging knee-raises, use 20-lb. dumbbell

Teenagers 14-15:
Boys use 35-lb. dumbbell
Girls use 20-lb. dumbbell

Scaled Teenagers 14-15:
Boys perform hanging knee-raises, use 20-lb. dumbbell
Girls perform hanging knee-raises, use 10-lb. dumbbell

Masters 55+:
Men use 35-lb. dumbbell
Women use 20-lb. dumbbell

Scaled Masters 55+:
Men perform sit-ups, use 20-lb. dumbbell
Women perform sit-ups, use 10-lb. dumbbell

Standards and Scoresheet (PDF)

Thursday 02.22.18
Skill WOD
10 Bird Dogs
10 Single arm DB Rows
20 Second Hollow Hold
3 Rnds
Metcon
10 Push Jerks
15 KB Swings
30 Double Unders
5 Rnds

Fitness: 96/65 | 35#/26#
Performance: 115/76 | 53#/35#
Open: 135/95 | 70#/53#

 

Wednesday 02.21.18
Strength WOD
Front Squat (Front Squats 4/4/4/4/4  (Build up in load) )
Metcon 
400 m run
___ doubles
20 front squats
Rest 2 min
3 rounds

Fitness 75/55 100 singles
RX 95/65 30 dus
RX+ 95/65 50 dus

 

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