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Workout Of The Day

  • Tuesday, August 14, 2018

    (Best to be on time…)

    (A) Warm Up - @ 0:00 - 15:00

    Alternating On The Minute for 10:00

    @ 0:00, 2:00, 4:00, 6:00, 8:00 - 1:00 Light Bike or Row

    @ 1:00, 3:00, 5:00, 7:00, 9:00 - Perform 1 Samson Stretch, 2 Spidermans (per side), & 3 Russian Baby Makers

    INTO…

    Snatch Barbell Warm Up

    5 GM

    5 Back Squats

    5 Sn. Grip Press

    5 OHS

    5 Sn. Deadlifts

    (B) Snatch Drills

    @ 20:00 - 24:00 - Build quickly to a moderate 3-rep Sn. Grip Push Press

    @ 24:00 - 28:00 - Build quickly to a moderate 3-rep OHS

    @ 28:00 - 32:00 - Build to a moderate 2-rep Hang Snatch (NOT Power)

    @ 32:00 - 37:00 -  5 minutes to build to a heavy single Hang Snatch (NOT Power)

    5 MINUTE REST!

    (C) @ 42:00 - “You Ever Danced With The Devil…?”

    21 OHS + 200m Run

    21 Thrusters + 200m Run

    15 OHS + 200m Run

    15 Thrusters + 200m Run

    9 OHS +200m Run

    9 Thrusters + 200m Run

    RX - 95/65 AND ALL BARBELL MOVEMENTS MUST BE UNBROKEN OR YOUR WOD IS OVER!!

  • Monday, August 13, 2018

    Monday, August 13

    (A) Warm Up - @ 0:00 - 15:00

    1 Round:

    1:30 Easy Row

    5 Hand Release Pushups

    10 Tempo Air Squats

    8 Alternating Warrior Squats

    INTO…

    1 Round:

    1:30 Easy Bike

    5 Burpees Over The Bar

    10 Good Mornings (Empty bar)

    20 Sit Ups

    INTO…

    1 Round:

    5 Back Squats

    3/side Elbow Rotations

    5 Strict Presses

    5 RDL

    5 Hang Muscle Cleans

    (B) Front Squats - 8 sets, building to a heavy double, Every 2:00

    Set #1 – 5 Reps @ 60% of 1RM Front Squat @ 20:00

    Set #2 – 3 Reps @ 65% @ 22:00

    Set #3 – 2 Reps @ 70% @ 24:00

    Set #4 – 2 Reps @ 74% @ 26:00

    Set #5 – 2 Reps @ 78% @ 28:00

    Set #6 – 1 Rep @ 81% @ 30:00

    Sets# 7 & 8 - Build to a heavy double (@ 32:00, 34:00)

    (C) “Yippie Ki-yay…” @ 42:00

    AMRAP in 13:00

    21 Cal Row

    15 Power Cleans (115/75)

    9 Burpees Over The Bar (Two foot take off…)

  • Saturday, August 11, 2018

    PARTNER COMP WOD - 8AM

    @ 0:00 - Alternating movements for 10 Rounds 

    20 Wall Ball (UNBROKEN)

    10 C2B

    5 Deadlifts (225/155)

    @ 20:00 - Alternating Full Rounds for 4 Rounds EACH:

    8 Cal Row

    6 Push Press (135/95)

    4 Back Squats

    2 Burpees OTB

    @ 40:00 - AMRAP in 7:00

    20 HSPU (partner holds handstand)

    20 Cal Bike/20 T2B (done simultaneously)


    DAILY WOD - 9AM

    INDIVIDUAL -

    STRICT PRESS

    Heavy Sets of: 8, 6, 4 reps

    PARTNER CONDITIONING

    As a team:

    1000m Row

    200m Run together…after each of the following:

    30 Plate “Ground to OH” (45/25)

    40 OYP Burpees

    50 Cal Bike

    60 KBS

    70 Sit Ups

  • Friday, August 10, 2018

    (A) Warm Up - 0:00 - 15:00

    2:00 Easy Row or Bike

    2 Rounds:

    10 Hollow Rocks

    10 Back Ext.

    10 PVC OHS

    INTO…

    1:00 Hard Row or Bike

    10 Good Mornings

    5 Dip + shrug

    5 Dip + shrug high pull

    3 Muscle Snatches

    3 Snatch Grip Strict Press

    3 Snatch Grip Push Press

    3 Snatch Grip Push Jerks

    3 OHS

    (B) Snatch Complex #1 - @ 20:00 - 27:00

    EMOM x 7:00

    Snatch Pull

    Hang Snatch High Pull

    2 Hang Power Snatch

    (C) Snatch Complex #2 - @ 28:00 - 37:00

    EMOM x 9:00

    Snatch Deadlift

    Low-Hang Power Snatch

    (D) “Hot Air”

    For time:

    25-20-15 Wall Ball

    20-15-10 Cal Bike

    15-10-5 Box Jump Overs

  • Thursday, August 9, 2018

    (A) Warm Up - @ 0:00 - 15:00

    2 Rounds:

    2:00 Easy Row

    1 Round of 5 Strict Pull Ups + 10 Push Ups + 15 Squats

    :20 Samson Stretch / side

    :20 Spiderman / side

    6 Alternating Warrior Squats

    (B) “Helen” @ 20:00

    3 Rounds:

    400m Run

    21 KBS (53/35)

    12 Pull Ups

    (C) Deadlift @ 40:00

    4, 4, 2, 2 - Build to a heavy 4 and a heavy 2

  • Tuesday, August 7, 2018

    (A) Warm Up - @ 0:00 - 20:00

    1 Round:

    15 Cal Row + 5 Spiderman/Reach/side

    12 Cal Row + 5 Inchworms

    9 Cal Row + 5 GM + 5 RDL 

    INTO…

    2 Rounds:

    3 Scap Retractions + 3 Kip Swings + 1-2 Pull Ups

    5 Empty Bar Power Snatch

    5 Empty Bar C & J

    5 Empty Bar Thrusters

    INTO..

    5 minutes warm up and build up specifically for Part B

    (B) “Chomping At The Bit” - @ 20:00

    For time:

    20 Power Snatches

    10 Muscle Ups

    25 C & J

    10 Muscle Ups

    30 Thrusters

    10 Muscle Ups

    *Same load on bar for each movement - RX 135/95

    **Sub C2B for Muscle Ups

  • Monday, August 6, 2018

    A) 0:00 - 12:00 Warm Up

    3:00 Row, where the first :40 of each minute is easy and the final :20 are ramped up

    Into…

    @ 5:00 - 2 Rounds, rotating stations every :30:

    (1) :15/side Samson stretch

    (2) Alternating Glute bridge

    (3) Alternating Spiderman

    (4) Good Mornings

    @ 10:00 - Barbell Warm Up

    2 Rounds:

    3 Back Squats

    3/side elbow rotations 

    3 Snatch Grip Strict Press

    3 OHS

    (B) Strength/Gymnastic Couplet - @ 20:00

    Every 3:00 for 4 sets (12:00)

    Complete 6-8 Back Squats at 65%

    Immediately into…

    Max Unbroken HSPU

    (C) “Hearty Chuckle” - @ 40:00

    3 Rounds for Reps:

    1:00 - Max DB Front Rack “Step Back” Lunges ( 2 DBs, “Open” standard)

    1:00 - Max Sit Ups

    1:00 - Max Cal Bike

    1:00 - Rest

  • Saturday, August 4, 2018

    8AM - COMP WOD

    @ 0:00 - 3 Rounds for time:

    Teammate #1 - 50m DB Farmer’s Carry + 8 DB Thrusters + 50m Run back to teammate 

    Teammate #2 - 50m Run (to DBs) + 8 DB Thrusters + 50m DB Farmer’s Carry back to start line

    10 Muscle Ups (as a team)

    @ 20:00 - 2 Rounds for time:

    10 Synchro Power Snatches (95/65)

    10 Synchro OHS

    10 Synchro OTB Burpees

    @ 35:00 - “CrossFit Total”

    As a pair, using the same bar, spend 6 minutes at each movement


    9AM - Daily WOD

    INDIVIDUAL - Power Snatch 1.1, EMOM x 9:00

    PARTNER CONDITIONING - “Hook and Ladder”

    For Time:

    500m Run (together), 15 OTB Burpees (3 at a time), 16 Power Snatches (115/75) as a team, any way

    500m Run, 15 OTB Burpees (3 at a time), 24 Power Snatches (95/65) as a team, any way

    500m Run, 15 OTB Burpees (3 at a time), 32 Power Snatches (75/55) as a team, any way

  • Friday, August 3, 2018

    (A) @0:00 - Warm Up

    3 Rounds:

    200m Run

    8 Soldier Kicks

    4 Walking Knee Hugs + 4 Walking Quad Stretch

    5 Wall Squats

    5 SLOW Back Extensions

    Into…

    1 Round (Empty Bar)

    8 Good Mornings

    8 RDL

    8 Hang Muscle Cleans

    8 Front Squats

    (B) “Atom Bomb” - @ 20:00

    50 Power Cleans (185/125) 

    (C) Strength Conditioning - @ 35:00

    With a running clock, 5:00 at each station:

    1) @ 35:00: Bench Press - Build to a heavy set of 10 reps

    2) @ 40:00: DB Strict Press  - Build to a heavy set of 7 reps

    3) @ 45:00: DB One-Legged RDL - Build to a heavy set of 5 (each leg)

    4) @ 50:00: Strict Pull Ups - Build sets of 3 reps

  • Thursday, August 2, 2018

    (A) Warm Up - @ 0:00 - 15:00

    8 Cal Bike + 8 Spiderman/Reach

    8 Cal Bike + 8 Cossack Squats

    8 Cal Bike + 8 Alt Glute Bridges

    8 Cal Bike + 8 Box Jumps

    Into…

    2 Rounds, building intensity:

    8 Cal Bike + 5 Box Jump Overs + 7 Wall Ball

    *Rest 1:00 btw rounds

    (B) “Assault On Kelly” - @ 20:00

    5 Rounds:

    20 Cal Bike

    30 Box Jump Overs

    30 Wall Ball

  • Wednesday, August 1, 2018

    (A) Warm Up - 0:00 - 20:00

    4 Rounds of :50 light bike, :10 fast…after each set, perform:

    3 Inchworms

    4 Spidermans, each side

    5 Wall Squats

    INTO…

    2 Rounds:

    3 Strict Pull Ups

    6 Kip Swings

    9 Air Squats

    INTO…

    Build up barbell for the front squats for “Lightly Toasted”

    INTO…

    2 Rounds:

    2-3 Front Squats

    3-5 C2B

    20 Double Unders

    *Rest 1:00 btw rounds

    (B) “Lightly Toasted” @ 20:00

    3 Rounds:

    10 Front Squats (20# heavier than “So What’cha Want last week)

    20 C2B

    50 Double Unders

    (C) Dumbbell Cycling @ 40:00 - today we will practice cycling the DB, UNBROKEN, changing hands in the air and using a weight that allows us to work on this transition

    20-18-16-14-12-10:

    Dumbbell Snatch

    100m Run after each round


    COMP WOD - 5pm

    TEAMS OF 3: (Jim/Yules/Jess,  CoachAlex/Coach Greg/Gene, Andy/RO/CFab, Coach Dan/MW/Kevin)

    @ 0:00 - Hang Sq Cl Thruster Ladder

    As a team:

    30 reps @ 95/65

    24 reps @ 135/95

    18 reps @ 165/125

    12 reps @ 185/135

    @ 20:00 - 3 Rounds for time:

    15 Parallette HSPU

    30 Pistols

    45 C2B

    + 60 cal ski to finish following the 3 rounds

    @ 40:00

    2 Rounds fro time:

    25 Cal Assault Bike (Each teammate in succession)

    50m Sandbag Bear Hug Carry (Each teammate in succession)

    35 DU (Each teammate in succession)

  • Monday, July 30, 2018

    (A) 0:00 - 12:00 Warm Up

    3:00 Row, where the first :40 of each minute is easy and the final :20 are ramped up

    Into…

    @ 5:00 - 2 Rounds, rotating stations every :30:

    (1) :15/side Samson stretch

    (2) Alternating Glute bridge

    (3) Alternating Spiderman

    (4) Good Mornings

    @ 10:00 - Barbell Warm Up

    2 Rounds:

    3 Back Squats

    3/side elbow rotations 

    3 Snatch Grip Strict Press

    3 OHS

    5 Snatch Balance

    (B) Snatch Technique Drills

    @ 15:00 - 21:00 - Snatch Balance, 3 x 3 @ moderate loading

    @ 21:00 - 27:00 - Hang Snatch High Pull, 3 x 4 reps, training bar path, keeping the bar close

    @ 27:00 - 33:00 - EMOM x 7:00, 1 Pausing High Hang Snatch

    (C) Conditioning -  @ 40:00

    “4 Alarm”

    4 Rounds:

    200m Run

    15 Cal Bike

    35 Air Squats

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