WOD LIBRARY

WORKOUT OF THE DAY

Tuesday 12.12.17
Diddy Kong
5 Rounds of
40: seconds on
20: seconds off

Pull ups
Deadlift
Burpee Box Jump
Cals on the Rower

Score = total reps + cals
BARBELL | BOX JUMP
Fitness: 185/125  |  20″/18″
RX:          225/155  |  24″/20″
RX+:        225/155 |   24″/20″ &  (chest to bar)

 


WOD ARCHIVE

Tuesday 12.12.17
Diddy Kong
5 Rounds of
40: seconds on
20: seconds off

Pull ups
Deadlift
Burpee Box Jump
Cals on the Rower

Score = total reps + cals
BARBELL | BOX JUMP
Fitness: 185/125  |  20″/18″
RX:          225/155  |  24″/20″
RX+:        225/155 |   24″/20″ &  (chest to bar)

 

Monday 12.11.17
Strength WOD
Push Jerk (3/3/3/3)
( 75-80% of 1 RM)
15 banded push downs between each set
(DEMO VIDEO)
***OR*** 
Push Press (5/5/5/5)
( 75-80% of 3 RM)
15 banded push downs between each set
(DEMO VIDEO)
Metcon
20 Russian KB Swings
50 Single Arm DB Push Press (25 each arm)
20 American KB Swings
100 Double Unders
2 RndsFitness: 200 Singles (35/26)
Performance: 100 Doubles (53/35)
Open: 150 Doubles (70/53)

 

Saturday 12.09.17
Metcon
5 min AMRAP
1,000/800 M Row
Max Push ups

***Rest 1 Min***

5 min AMRAP
100 Doubles/300 Singles
Max Wall Balls

***Rest 1 Min***

5 min AMRAP
50 Sit ups
Max Pull ups

***Rest 1 Min***

2 Rounds

Score = Total Push ups +  Wall Balls + Pull ups
Fitness: 14#/10#
Perf/Open: 20#/14#

 

Friday 12.08.17
Partner WOD
100- Burpees
100- KB Swings
50 Hanging DB Squat Cleans

50 Burpees
50 KB Swings
50 Hanging DB Squat Cleans
Divide the work up however you want, 1 person working at a time.

*The hanging squat cleans will require two DBs per person.

 

Thursday 12.07.17
Strength WOD
Sumo Deadlift (5/5/3/3/3 (build up in load) )
**7 Wall Slides between each set.
Metcon
40-30-20-10 1 Arm Alternating DB Snatch
15 Box Jump Overs between each set

Fitness: 20″/18″
Perf/Open: 24″/20″

 

Wednesday 12.06.17
Skill WOD
10 1 Arm DB Rows
30 Seconds OH Box Stretch
10 Close grip Push ups
4 Rnds
Metcon
100 Double Unders
60 Cal Row
30 Front Squats
-For Time-

Fitness: 95/65 (200 Singles)
Performance: 135/95
Open: 155/105

 

Tuesday 12.05.17
Strength WOD

8 Jumping Air Squats directly into
3 Push Jerks or
3 Push Press

x 6 rounds
(Build up in load)

Metcon
7 Clean and Jerks
10 Toes to Bar*
8 min AMRAPFitness: (95/65) *8 Straight Leg Raises
Performance: (115/75)
Open: (135/95)

 

Monday 12.04.17
Metcon
25 min EMOM
Min 1: 10 Burpees
Min 2: 45 Seconds on the Assault Bike
Min 3: 20 second Handstand Hold or Handstand Walk
Min 4: 20 Sit ups
Min 5: Max KB Swings

Score = Total KB Swings
Fitness: 35#/26#
Performance: 53#/35#
Open: 70#/53#

 

Saturday 12.02.17
Mobility
15 Banded Pull aparts
15 Scap Push ups
1 min Shoulder Stretch on a Box
3 Rnds
Metcon
10 min EMOM
8 Power Snatch
Max Doubles

Fitness: 45/35 (max Singles)
Performance: 75/55
Open: 75/55

 

Friday 12.01.17
Partner WOD
0-8 Minutes
M/M- 50 Cals on Assault Bike
M/F- 44 Cals on Assault Bike
F/F- 37 Cals on Assault Bike
With Remaining time
20 Power Cleans
Max Burpees
8-10 minutes = Rest

3 Rounds

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

Score = Total burpees.  One partner working at a time, Divide the work up however you choose.

 

Thursday 11.30.17
Strength WOD
Back Squat (8 min EMOM  3 Back Squats (build up in load) )
Metcon
30 Second on 30 Seconds off
Box Jumps
Goblet Squats
Low Plank
Toes to Bar
4 Rnds
Fitness: 20″/18″
Perf/Open: 24″/20″

 

Wednesday 11.29.17
Strength WOD
Push Jerk (3/3/3/3/3 )
(Work to about 70% of 1 RM)
Push Press (5/5/5/5/5)
 ( Work to about 70% of 3 RM)
Metcon 
10 Deadlift
20 Single Arm DB Push Press (10 each arm)
10 min AMRAP

Fitness: 185/125
Performance: 205/135
Open: 225/155

 

Tuesday 11.28.17
Metcon
50 Cal Row
40 Sit ups*
30 Front Squats
100 Double unders
30 Front Squats
40 Sit ups *
50 Cal Row

Fitness: (95/65) 200 Singles
Performance: (115/75)  100 Doubles
Open: (135/95) 150 Doubles (*30 Toes to bar)

 

Monday 11.27.17
Strength WOD
Fitness: 2 Push Press with Pause in the Dip + 1 Push Press
Open and Performance: 2 Push Jerks with a pause in the dip + 1 Push Jerk
Metcon 
30 Burpees
25 Pull ups
30 KB Swings
2 Rnds
Fitness: 35/26
Performance: 53/35
Open: 70/53

 

Saturday 11.25.17
Mobility
5 I’s, Y’s and T’s
10 Shoulder Taps
30 Second Couch Stretch (each leg)
3 Rnds
Metcon 
12 KB Swings
9 Burpees
200 M Run
6 Rnds
Fitness: 35#/26#
Performance: 53#/35#
Open: 70#/53#

 

Friday 11.24.17
Strength WOD
Wide Stance Box Squats (Weight)
3/3/3/3/3
Partner WOD
7 Front Squats
10 Slam Balls
10/7 Cals Assault Bike
AMRAP 15 minutes

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

One person does a whole round then the next person does a whole round.

 

Thursday 11.23.2017
Partner DT 
12 Deadlifts (155/105)
9 Hanging Power Cleans (155/105)
6 Push Jerks (155/105)10 Rounds (total)
**You do a round and your partner does a round**

**While your partner is working you are resting*

In honor of USAF SSgt Timothy P. Davis, 28, who was killed on Feburary, 20 2009 supporting operations in OEF when his vehicle was struck by an IED. Timothy is survived by his wife Megan and one-year old son T.J.

Wednesday 11.22.17
Strength WOD
Metcon (No Measure)
8 Bent over barbell row (Snatch Grip)
10 Slow Push ups (Hands as close as possible)
3 Rnds
Metcon
500/400 M Row
30 Power Snatch
30 Box Jumps
2 Rnds

Fitness: 45/35 (just go below the knee)
Performance: 75/55
Open: 75/55

 

Tuesday 11.21.17

100 Wall Ball
___ Double Under
25 KB Swings

** Rest 1 minute

100 Barbell Back Squat
___ Double Under
25 KB Swings

** Rest 1 minute

100 Air Squat
___ Double Under
25 KB Swings

Fitness: 200 Singles | 35#/26#
Performance: 75 Doubles | 53#/35#
Open: 100 Doubles | 70#/53#

 

Monday 11/20/17
Strength WOD
Push Press (FITNESS: find a 3 rm push press )
Push Jerk (Open and Performance: 1 RM push Jerk )

Metcon 
10 Pull ups
10 Single Arm DB push Press (10 each arm)
10 Sit ups
10 min AMRAP

Open: Chest to Bar

Saturday 11.18.17
Strength WOD
1 Front Squat with a 5 Second Pause + 2 Front Squats
x6
Metcon
10 Barbell Lunges
10 Push Press
10 Toes to Bar
10 min AMRAP

Fitness: 75/55
Performance: 95/65
Open: 115/75

 

Friday 11.17.17
Partner WOD
10 Power Cleans
15 Burpee Box Jump
10 Rounds

Fitness: 95/65 |  20″/18″
Performance: 135/95 | 24″/20″
Open: 155/105 | 24″/20″

**You do a round then your partner does a round

 

Thursday 11.16.17
Mobility
Couch Stretch (30 seconds each leg)
Shoulder Distraction  (30 seconds each arm)
Shoulder opener (on a box) (30 Seconds total)
2 Rnds
Metcon
60 Wall Balls
50 Sit ups
50 Cal Row
50 Sit ups
60 Wall BallsFitness: 14/10
Performance: 20/14
Open: 20/14 (Wall balls must be done in two sets of 30 and 50 sit ups should be subbed for 30 GHD sit ups)

Wednesday 11.15.17

Metcon 
18 Box Jumps
15 Pull ups
12 Deadlifts
Max Assault Bike Cals in 30 Seconds
Rest 2 minutes
4 Rnds

Score = Time (Put assault bike Cals in notes)

Fitness: 185/125 | 20″/18″
Performance: 225/155 | 24″/20″
Open: 275/175 | 24″/20″

Tuesday 11.14.17
Strength WOD
Squat Snatch
Take 15 minutes to find
A Heavy Squat Snatch
Metcon
10 Squat Snatches
20 Burpees
3 Rnds

Fitness: 20 Alternating DB Snatches
Performance: 135/95
Open: 155/105

 

Monday 11.13.17

Strength WOD
Single Arm DB Strict Press 5 reps,
waiters walk 25M, then Push Press 5 Reps
4 Turkish Get ups
4 Rnds

Metcon 
11 min EMOM
1 Shuttle Run
7 KB Goblet Squats (KB or DB)
1 Shuttle Run
Max KB Swings
Score = Total Swings
Fitness: 35/26
Performance: 53/35
Open: 70/53

Saturday 11.11.17
Metcon
Three – 5 Minute Rnds for Max Reps at each station

0-2:00- 400 M Row then max Burpees
2:00-3:00- Max Wall Balls
3:-4:00 Max Pull ups
4:00-5:000- Max Single Arm DB Push Press

*Rest 3 minutes

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

 

Friday 11.10.17
Partner WOD
8 Deadlifts
____ Double Unders
10/7 Cals on Assault Bike
16 RoundsFitness: 185/125 (80 Singles)
Performance: 205/135 (40 Doubles)
Open: 245/165 (50 Doubles)

 

Wednesday 11.08.17
Metcon
Every 4 Minutes for 24 minutes
8 Overhead Squats
20 Sit ups
1 Min Max Cals on Rower

Fitness: 10 Back Squats (115/75, use a rack)
Performance: 95/65
Open: 115/75

 

Tuesday 11.07.17
“Nate” – FITNESS
20 min AMRAP
8 Ring Rows
8 push ups
8 KB Swings
Fitness: 35#/26# (KB)

“Nate” – PERFORMANCE
20 min AMRAP
4 Chest to Bar
4 Handstand Push-ups
8 KB Swings
Performance: 53#/35# (KB)

“Nate” – As written on CrossFit.com
20-Minute AMRAP of:
2 Muscle-ups
4 Handstand Push-ups
8 Kettlebell Swings, 70#/53#
In honor of Chief Petty Officer Nate Hardy, who was killed Sunday February 4th during combat operations in Iraq.
To learn more about Nate click here