Category Archives: Daily WOD

WOD:

Push press

4×8

*Start at a light weight, and work up but keep the weight manageable.

 

then

 

50 KB swings

50 Sit ups

Run 400 m

40 KB swings

40 Sit ups

Run 400 m

30 KB swings

30 sit ups

Run 400 m

20 KB swings

20 sit ups

Run  400 m

10 swings

10 sit ups

Run 400 m

 

Weightlifting:

Snatch

4×3@85%

 

Clean and jerk

4x (3+1)@85%

 

Snatch pull

5×4@95%

 

Clean deadlift

4×2@105% (5 sec descent)

 

 

Thank you to everyone who took part in Saturday’s Community WOD!  Our next Community WOD will be Saturday 4/15!

 

WOD:

Back squat  (2 sec pause in bottom)

3×8

*Start at a relatively easy weight, and increase each set. Focus on position.

 

Sumo stance KB RDL (KB or DB in each hand)

3×8

*Perform RDLs in between sets of squats.

 

then

 

“Cindy”

20 minute AMRAP:

5 pull ups

10 push ups

15 air squats

 

Weightlifting:

Back squat

4×3@85%

 

Power snatch

4×3@70%

 

Power clean and jerk

4x (3+1)@70%

 

Push press

4×3@70%

 

RDL

4×5@90% of clean

 

Bring a friend Saturday!!

Have a friend interested in trying CrossFit?  Bring them this Saturday for a workout at 10 am!  This workout is welcome to all and will include beginner-friendly movements.

 

Saturday:

Open gym 9-12

WOD @ 10:00

 

Saturday Weightlifting:

Back squat
4×3@80%

Snatch
Build to a double @ 85%

Clean and jerk
Build to 2+1@85%

Snatch high pull
5×3@95%

 

Sunday:

Open gym 11-1

 

Friday’s WOD:

Front squat

-Build to  heavy single

 

then

 

20 minute AMRAP:

10 Push ups

15 Deadlifts 185/115

30 Double unders

 

Friday weightlifting:

Snatch high pull + power snatch + OH squat

4x (1+1+1)@70%

 

Power clean and jerk

4x (1+1)@70%

 

Derek, working his way through 17.4.

 

Bring a friend Saturday!!

Have a friend interested in trying CrossFit?  Bring them this Saturday for a workout at 10 am!  This workout is welcome to all and will include beginner-friendly movements.

 

WOD:

4 rounds NFT:

8-12 DB push presses  (use a challenging weight)

8-12 Strict pull-ups (add weight if possible)

 

then

 

8 rounds of :20 ON / :10 OFF for each of the following exercises:

Wall ball

V-up

Assault Bike

Burpees

*Complete all 8 rounds of one exercise before moving to the next. Rest 1 minute between exercises.

 

Weightlifting:

Last week of 4’s!  Hang in there!  Triples will feel like a piece of cake!

 

Snatch

4×4@80%

 

Clean and jerk

4x (4+1)@80%

 

Snatch high pull

4×3@90%

 

Clean deadlift

4×2@105% (5 sec descent)

 

Strict press

4×5

 

 

Saturday:

Open gym 9-12

CrossFit Open WOD 17.5 @ 10 am

Sunday:

Open gym 11-1

 

Friday’s WOD:

Overhead squat

-Build to a heavy single

 

then

4 RFT:

15 Hang power cleans 135/95

15 Burpees

 

Friday weightlifting:

Power snatch

3×2@70%

 

Power clean and jerk

3x (2+2)@70%

 

RDL

5×5

WOD:

Every 60 seconds for 10 rounds :

2 Deadlifts @ 65%

2 Box jumps

*Keep the weight light for the deadlifts. Focus on creating tension throughout your body and pulling the bar with a lot of force.

 

then

 

25 minutes:

10 Inverted Rows

10 Push-ups

10 KB swings  (5 each arm)

Sled push down and back (2 plates or less)

*Work through the exercises at a sustainable pace. Take short breaks as needed.

 

Weightlifting:

Rest day