Workout of the Day (WOD)
April 19, 2019
1. Warm-up with Coach
2. Skill
Sotts Press
3. Strength
Work up to a heavy Power Snatch (no more than 3 misses)
4. Finisher
3 rounds of
Sprint down/back x4
Bear Crawl down/back x3
Burpee Broad Jump down/back x2
Side Shuffle x1
Lite Class
20-18-16-14-12-10-8-6-4-2
Lunges each leg
Wall Ball
Wall Sit w/ adductor squeeze
DB Bicep Curl to Press
KB Deadlift
April 18, 2019
Warm-up
Choose 10:00 on Bike, Row, Ski or combo
2. 15:00 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 17, 2019
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 Power C&J (no more than 3 misses) 15:00
4. Met-Con
10:00 AMRAP
5 S2OH @65% of today’s C&J
15 Sit-ups
30 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 16, 2019
Warm-up
2 Rounds of
Glute Activation (1:00 per side)
10 Air Squats
10 Kossack Squats each side with Barbell
10 Back Squats
2. Strength
Back Squat
3x5 @75% of 1RM
Superset the following work with Back Squats:
Pendlay Rows 3x5
Landmine Press 3x5 (slow and controlled from top to bottom)
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 15, 2019
Warm-up
25 Lunge Steps Each Leg then
1 round of
10 Kip swings
10 Push-ups
10 Band Pull Aparts
You will have 15:00 to complete each section. Parts 2 and 3 should be completed in the time cap but the focus is on moving well without the stress of the clock. If you are not on pace to finish, don’t stress. Just focus on moving well!
- 3k Row
- 4 Rounds not for Time of
5 Strict HSPU/10 30/24” Box Jump
3. Core Work
4 Rounds
15 Hollow Rocks
10 Bird Dog (5 each side)
:45 side plank each side
Lite Class
5 Rounds of
400m Row
15 Hang Squat Cleans
15 Rower Pike Ups
15 Bar Facing Burpees
April 12, 2019
1. Warm-up
4 Rounds of
10 KBS
100m run
10 Single Arm KB Thrusters (5 each side)
100m run
2. Skill/Strength
DB Hang Squat Clean Cycling Skill Session then
1:00 ME/2:00 Rest x 3 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 11, 2019
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 10, 2019
1. Warm-up
50 Cal Row or Ski not for time (focus on stroke efficiency)
2. Skill
Ring Muscle-up Strength Drills
3. Volume Training
10:00 EMOM
Strict HSPU
4. Met-Con
Partner WOD
100 Cal Bike, Ski and Row
Lite Class
1 mile run buy in
Then
50-40-30-20-10 of
Double Unders
Mountain Climbers
Sit-ups
Med viagrageneriquefr24.com Ball Cleans
April 9, 2019
- Warm-up
3 rounds of
250m Ski
5 Strict Pull-ups
5 Spider-Man’s each leg
25 Double Unders
- Back Squat
5x5 @70% of 1RM Superset with the Unilateral Work below
Suitcase Carry d/b x 2 sets each arm
OH Carry d/b x 2 sets each arm
Single Leg Romanian DL 2x10 each leg (moderate weight)
- Met-Con
3 Rounds of
30 Double Unders/10 T2B
Rest 1:00
3 Rounds of
30 Double Unders/2 Rope Climbs
Lite Class
Planks with Coach Josh 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 8, 2019
1. Warm-up
Line Drills
2. Front Rack Mobility/OH Mobility
- Strength
Push Press
5x5 AHAP
4. 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