Workout of the Day (WOD)
January 18, 2019
Warm-up
3 Rounds of
200m Ski
10 Burpees
10 Spidermans
Mobility
Pigeon Pose x 1:00 per side
Couch Stretch x 1:00 per side
Ankle Mobility Coach Led
Accumulate 1:00 Supinated Hang from Rig
Glute Activation Down/Back
Front Squat/Back Squat
4 Sets of 3 Front Squats/6 Back Squats @80% of your 1RM Front Squat
CrossFit Open WOD 13.4
7:00 AMRAP
3 C&J 135/95
3 T2B
6 C&J 135/95
6 T2B
9 C&J 135/95
9 T2B
12 C&J 135/95
12 T2B...
Lite Class
Class Warm-up then
Glute Activation Down/Back
Lunge Down/Back
50 Sit-ups then
Up the Ladder and Back Down of
3 Squat C&J
3 T2B
6 Squat C&J
6 T2B
9 Squat C&J
9 T2B
12 Squat C&J
12 T2B
15 Squat C&J
15 T2B
January 17, 2019
Warm-up
2 Rounds of
Lunge Down/Back with hip flexor stretch
Spidermans x 5 each side
Scorpions x 5 each side
Thoracic Extension Drills
4 Rounds in a row of each
:40 on/:20 rest
Burpee Box Jump Overs
Ski
Hollow Hold
Bike
Mobilize remaining time
Lite Class
Class Warm-up then
5 Rounds of
:50 on/:10 rest
Burpees
Box Jumps
Ski
Hollow Hold
Bike
January 16, 2019
Warm-up
2 Rounds of
500m Row
10 Pass Throughs
10 PVC OHS
20 Band Pull Aparts
Snatch Warm-up
Warm-up to 80% of your 1RM then
8:00 EMOM
1 Squat Snatch @80-85%
4 Rounds For Time of
50 Double Unders
250m Row
5 OHS 135/95
Lite Class
Class Warm-up then
Treadmill Sprints
10 Rounds of
1:00 on ME/1:00 Recovery Pace
4 Rounds of
200m Row
10 Back Squats
January 15, 2019
Warm-up
20 Cal Row
20 Burpees
20 Kip Swings
20 1 arm KBS (10 each side)
Core Stability
Plank (hands) 1:00
Bird Dog x 5 each side
Plank (right elbow) 1:00
Bird Dog x 5 each side
Plank (left elbow) 1:00
Bird Dog x 5 each side
Plank (both elbows) 1:00
Bird Dog x 5 each side
Front Rack Mobility
Lat Stretch with bands (shoulder distraction)
WOD Prep
3 Rounds of
5 Cal Row
5 Thrusters
27-21-15-9 reps for time of:
Row (calories)
Thrusters 95/65
Lite Class
Class Warm-up
Core Stability
Class WOD
January 14, 2019
Warm-up
2 Rounds of
Slow bear crawl down/back
10 Kip Swings
10 1 arm KBS each side
10 1 arm KB Press each side (light)
Barbell Warm-up then
0-2:00 10 Power Clean and Jerk @50% of 1RM PC&J
2-4:00 8 Power Clean and Jerk @60% of 1RM PC&J
4-6:00 6 Power Clean and Jerk @70% of 1RM PC&J
6-8:00 4 Power Clean and Jerk @80% of 1RM PC&J
8-10:00 2 Power Clean and Jerk @90% of 1RM PC&J
Conditioning
5 Rounds of
50 Double Unders
10 Pull-ups
Lite Class
Class Warm-up then
5 Rounds of
50 Double Unders
10 Pull-ups
10 Power Clean & Jerk
Finisher
Remaining Time
100m Ski erg Sprint
:30 Rest
January 11, 2019
Warm-up
2 Rounds of
15 Air Squats
15 Pass Throughs
15 OHS
Barbell Snatch Warm-up
10:00 EMOM of
3 t&g Power Snatches at 75% of 1RM Power Snatch
For Time
20 Power Snatches 95/65
20 OTB Burpees
20 Overhead Squats 95/65
20 OTB Burpees
20 Squat Snatches 95/65
20 OTB Burpees
20 C2B Pull-ups
Lite Class
50 Lunge Jumps each leg
50 Deadlifts
50 KBS
50 Med Ball Cleans
50 Knees-to-Elbows
50 Push Press
50 Sit-ups
50 Wall Balls
50 Burpees
50 Double-Unders
January 10, 2019
Warm-up
Coach Led Mobility
Clean Barbell Warm-up
8:00 EMOM
1 Squat Clean 80-85%
1 ME set of Wall Ball
Core Finisher
Lite Class
3 Rounds, for Reps, in 17 minutes
1:00 Thrusters
1:00 Power Cleans
1:00 Box Jump-Overs
1:00 Pull-Ups
1:00 Bike Cals
Rest 1:00 Between Rounds
January 9, 2019
Warm-up
3 Rounds of
10 PVC Pass Throughs
10 Kip Swings
10 Light KBS
Core + Shoulder Stability Work
2 Rounds of
Suitcase Carry Down/Back L
Suitcase Carry Down/Back R
Bottoms up Carry Down/ Back L
Bottoms up Carry Down/ Back R
Bottoms up Carry OH Down/ Back L
Bottoms up Carry OH Down/ Back R
*after every set above do one set of 10 Band Pull Aparts for round 1 and :20 Hollow Hold for round 2
T2B Progressions +2 ME Sets of T2B
Conditioning
10:00 Ladder of
DB Snatches
Box Jumps 24”/20”
2-4-6-8-10-12...
(The db snatches are 2 each arm, 4 each arm etc. always alternating)
Lite Class
Core and Shoulder Stability Work then remaining time ladder of
2-4-6-8-10...
DB Snatches
Box Jumps
T2B
Renegade Rows
January 8, 2019
Warm-up
3 Rounds of
200m Ski
10 Burpees
10 Spidermans
Mobility
Pigeon Pose x 1:00 per side
Couch Stretch x 1:00 per side
Ankle Mobility Coach Led
Accumulate 1:00 Supinated Hang from Rig
Glute Activation Down/Back
Front Squat/Back Squat
4 Sets of 4 Front Squats/8 Back Squats @75% of your 1RM Front Squat
Ski Conditioning with a Partner
Male
21-18-15-12-9: Ski for Cals
Rest when your partner goes
Females:
18-15-12-9-6: Ski for Cals
Rest when your partner goes
Lite Class
Class Warm-up then
21-18-15-12-9-6-3 Ski for Cals
After each row, complete 3 S2OH, 6 Front Squats, 9 Back Squats, 12 Sit-ups
January 7, 2019
Warm-up
3 Rounds of
Bear Crawl Down/Back
Lunge Down/Back
Walking Toe Touches Down/Back
Side Shuffle Down/Back
Foam Roll Upper Back and Stretch Lats
15:00 to Build up to a 3RM S2OH
Asbury Park Summer Games WOD 2 (18:00 cap)
3 Person Team
A: 750 Row + 150 DU
B: 1000m Row + 100 DU
C: 1250m Row + 50 DU
Lite Class
Class Warm-up then
5 Rounds of
750m Row
50 Double Unders
25 S2OH