Category Archives: Daily WOD

Bench press

5×3@80-85%

*5 Double KB front squats after each set (scale with single KB goblet squat)

 

then

 

12 minute AMRAP:

5 Muscle-ups (Scaled: 5 pull ups, 5 push ups)

10 Power cleans 135/95

30 Double unders

 

5 rounds:

1 Turkish get up L

1 Turkish get up R

10 ab wheel roll outs

*Move very slowly and deliberately through the get up positions. Use a weight that is challenging.

 

then

 

With a buddy:

Row 5 k

*Trade off as needed, but both buddies must do 2,500 m each.

Front squat

4×5@80%

*10 ab wheel roll outs after each set

 

then

 

5 RFT:

12 Deadlifts 275/185

50 Double unders

 

Weightlifting:

Snatch

3 waves

2@85%

1@90%

 

Clean and jerk

3 waves

2+1@85%

1@90%

 

snatch pull

5×3@105%

Bench press

5×5@85% of 5 RM

*5 goblet squats after each set. Pause for 2 seconds in the bottom. Challenge yourself with the weight you use.

 

then

 

10 minute AMRAP:

10 power cleans 135/95

10 burpees over the bar

 

Weightlifting:

Rest day

5 rounds: (rest as needed)

1 Turkish Get up L

1 Turkish Get up R

15 Ab wheel roll outs or hollow rocks

*Move through the positions on the get-ups very slowly and very deliberately. Use a weight that is challenging but allows for maximal control.

 

then

 

With a buddy:

20 minute AMRAP:

Row 500 m

10 Pull ups

*Complete a full round and then switch partners. Only one partner works at a time.

 

Weightlifting:

Power snatch

3×2@75%

 

Power clean and jerk

3x(2+1)@75%

 

Clean pull

4×2@105%

Sumo deadlift

-Build to a challenging set of 5

*Come to a complete stop at the floor each time. If this is your first time doing this movement, don’t push for a very heavy set. Practice the movement and work on getting used to the position.

 

then

 

5 RFT:

12 Push presses 135/95

15 Box jumps

Run 400 m

 

Weightlifting

 

Fron squat

3 waves

1@85%

1@90%

1@95%

 

Snatch

3 waves

1@85%

1@90%

1@95%

 

Clean and jerk

3 waves

1@85%

1@90%

1@95%

 

The gym will be closed today! ┬áCome to CrossFit Wilmington for the Barbells for Boobs Fundraiser! ┬áDonations will go towards helping to prevent Women’s Breast Cancer. Workouts start at 9 am. See you there!

5 rounds:

1 Turkish get-up on each side

5 weighted pull ups

*Move slowly through the TGU’s. Hold each position for 2 seconds on the way up and the way down. Only use as much weight as you can control smoothly.

 

then

 

15 minute AMRAP:

15 DB Hang Snatches each arm 50/30

15 Push ups

10 Box jumps

 

Weightlifting:

Rest day