Category Archives: Daily WOD

20 minutes:

2 Rope climbs

5 Pistols each leg

10 Ab wheel roll outs or hollow rocks

*Don’t treat this part of the WOD as an AMRAP.  Challenge yourself with each movement and rest as needed.  If you are already strong with regular rope climbs, attempt to complete these legless.  If you have a well developed pistol squat, try adding some weight.

 

then

 

Row 2 k for time

 

No 7 pm class tonight.  Come at 5:30 and tackle CrossFit Open WOD 18.1 with all your gym friends!

 

WOD:

Deadlift

-Build to a challenging set of 5

*If you are doing CrossFit Open WOD 18.1 for an official score, the strength portion is optional.

 

then

 

CrossFit Open WOD 18.1

20 minute AMRAP:

8 Toes to bar

10 Hang clean and jerks 50/30 (*35 for official women’s RX)

Row 14/12 Cals

WOD:

Bench press

4×5

*Start at 85% of 10 RM from last week. Build to a challenging set of 5, but leave room to increase next week!

 

then

 

12 minute AMRAP:

3 Pull-ups (Extra challenge: chest to bar)

3 Power Cleans 135/95

6 Pull ups

6 Power cleans

9 and 9, etc. Continue the increasing by 3 reps per round until you have reach 12 minutes.

WOD:

Back squat

4×5

*Start at around 85% of 10 RM from last week. Build gradually to a challenging set of 5. Leave room to increase next week!

 

then

 

20 minute buddy tag team:

20 Sit-ups

25 Cals Bike or Row

*Complete a full round, and then switch buddies. Perform as many rounds as possible in 20 minutes.