Workout of the Day (WOD)
April 19, 2018
1. Warm-up
Choose 10:00 on Bike, Row, Ski
2. 10:00 Mobility
3. Met-Con
Complete 2 Rounds of
500m Row
10 HSPU
400m run
10 30/24” Box Jumps
1.5 mile Bike
10 Bar-Muscle-ups
Lite Class
Complete 3 Rounds of
500m Row
20 Push-ups
400m run
20 Box Jumps
1.5 mile Bike
20 DB Bent Over Rows
April 18, 2018
1. Warm-up
800m Run
10 Pass Through
10 Ring Rows
10 Ring Dips
2. Barbell Warm-up and Drills
3. Work up to a heavy C&J (no more than 3 misses)
4. Met-Con
7:00 AMRAP
5 S2OH @65% of 1RM Jerk
10 Hollow Rocks
15 Double Unders
Lite Class
35:00 AMRAP
Partner 1 Rows 350m
Partner 2 completes AMRAP of
4 Pull-ups
8 Thrusters
12 Knees to Elbows
*Pick up where your partner left off
April 17, 2018
1. Warm-up
2 Rounds of
Glute Activation (1:00 per side)
15 Kossack Squats each side
15 Empty Back Squats with: 03 pause at bottom
2. Strength
Back Squat
5x5 @70% of 1RM
3. Met-Con
21-15-9
KBS 70/53
Pull-ups
Lite Class
800m Run
36 Sit-ups
18 Front Squats
18 Pull-ups
800m Run
30 Sit-ups
15 Front Squats
15 Pull-ups
800m Run
24 Sit-ups
12 Front Squats
12 Pull-ups
800m Run
April 16, 2018
- Warm-up
50 Lunge Steps Each Leg then
2 rounds of
10 Kip swings
10 Ring Rows
10 Band GHR
- 5k Row (20:00 Cap)
- 20:00 GOAT Work
- Core Finisher
3 Rounds of
10 Rower Pike Ups
10 Hollow Rocks
10 Supermans with PVC
Lite Class
5 Rounds of
400m Row
15 Hang Squat Cleans
15 Rower Pike Ups
15 Bar Facing Burpees
April 13, 2018
1. Warm-up
50 Cal Row not for time (focus on stroke efficiency)
2. Skill
Ring Muscle-up Drills
3. Volume Training
10:00 EMOM
Strict HSPU
4. Met-Con
5:00 AMRAP
30 Double Unders
5 T2B
Lite Class
1 mile run buy in
Then
50-40-30-20-10 of
Double Unders
Mountain Climbers
Sit-ups
Med Ball Cleans
April 12, 2018
1. Warm-up
4 Rounds of
100m run
10 PVC OHS
Shoulder/Hip Mobility
2. Strength
OHS
5x5 with :03 pause at top and bottom of each rep
3. “Nancy”
5 rounds for time of:
400 meter run
95/65 pound Overhead squat, 15 reps
Lite Class
Back Squats
4x10 with :03 pause right at parallel/25 Sit-ups
Push Press
4x10/1:00 Wall Sit
Deadlift
4x10/5 pull-ups
Rowing Intervals
April 11, 2018
1. Warm-up
4 Rounds of
10 KBS
100m run
10 Single Arm KB Thrusters
100m run
2. Skill/Strength
DB Hang Squat Clean Cycling Skill Session then
1:00 ME/2:00 Rest x 5 rounds
3. Met-Con
For Time
40 Thrusters @50% of Body Weight
800m Run
120 Double Unders
Lite Class
10—>1 KBS with 100m run after each set
Rest 2:00
10—>1 Bike for Cal with 10 Burpees after each set
Rest 2:00
10—>1 BB Kossack Squats with 4 T2B after each set
April 9, 2018
1. Warm-up
Line Drills
2. Strength
Weighted Front Rack Step-ups with a BB
3x10 each leg
*work up to a moderate weight and then start your 3x10
3. Met-Con
“Grace”
30 C&J For Time 135/95
CrossFit LIte
“Filthy 50”
For Time
50 Box jump, 24/20 inch box
50 Jumping pull-ups
50 Kettlebell swings 53/35
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20/14 pound ball
50 Burpees
50 Double unders
April 10, 2018
- Warm-up
4 rounds of
250m Row
5 Strict Pull-ups
5 Spider-Man’s each leg
25 Double Unders
- Skill
Unilateral Work
Suitcase Carry 50ft x 4 sets each arm
OH Carry 50ft x 4 sets each arm
Single Leg Romanian DL 4x10 each leg
- Met-Con
15:00 AMRAP
10 Push-ups
8 Squat Jumps
6 Ring Dips
400m row
2 rope Climbs
Lite Class
Planks with Coach John then
30:00 AMRAP
14 Lunge Jumps
12 Sit-ups
10 Push-ups
8 Squat Jumps
6 Ring Dips
400m row
2 rope Climbs
April 6, 2018
1. Warm-up
10-8-6-4-2
Air Squats
Push-ups
Lateral Lunges
2. Skill
Ring Dip
a. Shoulder/Pec/Tricep Mobility
b. Progressions
c. Full Movement
3. New Movement Intro
Bulgarian Split Squat
3x10 each leg
4. 10m Shuttle Sprints
:30 on/:30 off
CrossFit Lite
50 Burpee buy in then
30:00 Ladder of
2 Russian Twists
2 pull-ups
2 sit-ups
2 OHS
Then 4, 6, 8...