WOD LIBRARY

WORKOUT OF THE DAY

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#

 


WOD ARCHIVE

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

Monday 11.06.17

Strength WOD
Front Rack Lunges x 12 (6 per leg)
30 Second weighted Plank
4 Rnds

(build in load each round)

Metcon
21-15-9
Hanging Squat Cleans
Bar Facing Burpees

Fitness: 96/65
Performance: 135/95
Open: 135/95

Saturday 11.04.17
Metcon
8 min AMRAP
20 Cal Row
20 KB Swings

Rest 1 minute

8 min AMRAP
10 Pull ups
10 Burpees

Rest 1 minute

8 min AMRAP
20 Reverse Lunges (use KB or DB in goblet position)
20 Single Arm DB Push Press (10 each arm)

Fitness: 35/26
Performance: 53/35
Open: 53/35 (chest to bar)

Score = Total reps

 

Friday 11.03.17
Strength WOD
Overhead Squat (Take 10 minutes to find a 3 RM OHS)
Each partner gets 5 minutes on the Bar the other partner just helps switch weights and encourage.
Partner WOD
10 Overhead Squats
10 Box Jump Overs
2 Cove Suicides
12 Rnds

Fitness: (95/65) 10 Back Squats off the rack  | 20″/18″
Performance: 95/65  | 24″/20″
Open: 115/75  | 24″/20″

Partner 1 does 10 OHS, Partner 2 does 10 box jump overs, partner 1 does 2 suicide sprints, partner 2 does 10 OHS…. until 12 full rounds are completed.

 

Thursday 11.02.17
Metcon
3 Rounds
1 Min Assault Bike
1 Min Rest
1 Min Max Rope Climbs
1 Min Rest
1 Min Wall Ball
1 Min Rest
1 Min 1 arm DB Snatch (alternating)
1 Min Rest
Fitness: 14#/10#
Performance/Open: 20#/14#

 

Wednesday 11.01.17
Skill WOD
Take 10 minutes to  work on Pistols
Metcon
5 Front Squats
15 Sit ups
30 Double Unders
10 min AMRAP

Fitness: 115/75 (10 front squats/60 singles)
Performance: 165/105
Open: 185/125

 

Tuesday 10.31.17
Strength WOD
10 Barbell Rows (overhand grip)
10 Ring Dips
3 Rnds
Metcon 
7 Power Cleans
7 Shoulder to Overhead
7 Push ups
Rest 30 Seconds
7 Rnds

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

 

Monday 10.30.17
Strength WOD
Back Squat (Take 15-20 minutes to find a 3 RM Back Squat)
 — or —
Overhead Squat (Take 15-20 minutes to find a 3 RM OHSSquat)
Metcon
In 7 minutes
500 M Row
40 Burpees Touch a Target
Max Pull ups
Fitness: Pull ups
Performance: Chest to Bar
Open: Ring Muscle ups

 

Saturday 10.28.17
Gymnastics
Take 12-15 minutes to practice a gymnastics Goat.
Metcon
10 Strict Press
15 KB Swings
1 Cove Suicide
Rest 1 minute
5 Rnds

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

 

Friday 10.27.17
Partner WOD
22 min AMRAP
20 DB Hanging Squat Cleans
20 Box Jumps
20 Cals on the Rower
Fitness: 20″/18″
Performance/Open:  24″/20″

 

Thursday 10.26.17
Strength WOD
Power Snatch (Build to a Heavy Power Snatch )
Metcon
Isabel (Time)
For Time:  30 Snatches, 135# / 95# (Performance)
Fitness: AMRAP in 6 minutes
6 Power Snatch
18 Bar Hop Overs

 

Wednesday 10.25.17
Strength WOD
Dumbbell Walking Lunges x 20 steps
Strict Pull-Ups x 8-12 Reps
3 Rnds
Metcon 
____ Toes to Bar
50 Double Unders
___ Push ups
4 Rnds

Fitness: 100 Singles/15 Leg Raises
Performance: 15 Toes to Bar/20 Push ups
Open: 20 Toes to bar/25 Push ups

 

Tuesday 10.24.17
Skill WOD
5 Wall Slides
7 One Arm DB Row
9 Heavy Russian KB Swings
4 Rnds
Metcon
18-15-12-9
Hanging Power Cleans
Handstand Push ups

Fitness: (95/65) Seated DB Press
Performance: (115/75) Kipping HSPU
Open: (135/(95) Kipping HSPU

 

Monday 10.23.17
Strength WOD
Back Squat
3 (80%) | 3 (85%) | 3(85%) | 3 (90%) | 3 (92%)
  – or –
Overhead Squat
3 (80%) | 3 (85%) | 3(85%) | 3 (90%) | 3 (92%)
Metcon
200 M Run
10 Bar Facing Burpees
7 Front Squats
3 Rnds

Fitness: 115/75
Performance: 155/105
Open: 185/125

 

Saturday 10.21.17
Skill WOD
6 Single leg DB RDLS
8 Handstand Push ups
3 Rnds

Metcon
20 Deadlift
15 Burpee Box Jumps
15 Deadlifts
15 Burpee Box Jumps
10 Deadlifts
15 Burpee Box Jumps

Fitness: 155/105 (20 reps across) | 20″/18″
Performance: 275/175 | 24″/20″
Open: 315/225 | 24″/20″

Friday 10.20.17
Strength WOD
Back Squat (3/3/3/3/3 ) with 3 second pause in the bottom
– or –
Overhead Squat (3/3/3/3/3 ) with a 3 second pause in the bottom

Metcon
50 M Walking Lunge
10 Alternating DB Snatches
15 min AMRAP

Fitness: BW Lunges
Performance: Goblet Lunge (26/35)
Open: Goblet Lunge (53/35)
*One partner completes a full round while one partner rests then switch.

Thursday 10.19.17

Metcon 
Every 6 minutes for 24 minutes
500/400 M Row
15 Ring Dips*
10 Power Cleans

Fitness: 115/75 15 *Box Dips
Performance: 155/105
Open: 185/125

Score = Slowest Time

Wednesday 10.18.17
Skill WOD
8 Bent Over Barbell Row
8 Strict Leg Rasis/Strict Toes to Bar
30 sec Weighted Low Plank
3 Rnds

Metcon 
5 Burpees
10 Wall Balls
30 Double Unders
10 min AMRAP

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

Tuesday 10.17.17
Strength WOD
Push Jerk
Take 10 minutes to find a heavy 3 Rep Push Jerk (from the ground)

Metcon
400 M Run
18 KB Swings
12 Push Jerks
4 Rnds

Fitness: 95/65 (35/26)
Performance: 135/95 (53/35)
Open: 135/95 (70/53)