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Workout of the Day

Regardless of skill or ability, everyone does the same WOD.
Some may do more reps, some may scale or substitute, but we all do it together.


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Monday, April 24, 2017

A. Record your max distance broad jump in 10-12 minutes.

B.  5 Rounds for time(s):
10 Box jumps overs
8 Max height/weight wallballs
6 Bench Press

Coach’s notes:

Post distance jumped in A and all results for B to comments.

WOD Leaderboard
No Comments

Sunday, April 23, 2017

A.  6, 9, 12, 9, 6 reps rounds for time of:
Burpees over Bar
Front Squats – 185#/120#
Chest to Bar pull-ups

B.  10-15 V-ups/30s side plank (alternate side each set) X 6 sets, rest 30s

Coach’s notes:

This is www.crossfit.com WOD from April 3, 2017. Post time to complete to comments.

WOD Leaderboard
Comments: 4

Saturday, April 22, 2017

1 Round for time:

 

5 Rope Climbs
50 Dumbbell Step-ups – 45#/30#/hand @ 24”/20”
50 Toes to Bar
50 Kettlebell Swings – 1.5/1.0 pood
50 Double Unders
50 Overhead Dumbbell Walking Lunges – 45#/30#/hand
50 DB Deadlift – 45#/30#/hand
50 foot Handstand Walk
5 Rope Climbs

Coach’s notes:

Post time to complete to comments.

WOD Leaderboard
Comments: 2

Friday, April 21, 2017

A1.  GHD raise – 12-15 reps X 5 sets, rest 90—120s
A2.  D-ball Ground to Alternating Over Shoulder – 10 reps X 5 sets, 90-120s
A3.  (Deficit) Handstand Push-ups – 5 reps X 5 sets, rest 90-120s

Comments: 3

Thursday, April 20, 2017

A. “Nancy”

5 Rounds for time of:
400m run
15 Overhead Squats – 95#/65#

Compare to

Compare to Tuesday, April 5, 2016

B.  Peg board practice with time remaining.

Coach’s notes:

Post time to complete to comments.

WOD Leaderboard
Comments: 14

Wednesday, April 19, 2017

A.  1 round for time:
50 Medicine ball clean – 20#/14#
25 Push Jerks – 155#/100#
50 Medicine ball clean

B.  Max height and/or weight wallball practice for time remaining.

Coach’s notes:

Post time to complete A and notes for B to comments.

WOD Leaderboard
Comments: 10

Tuesday, April 18, 2017

A.  High Hang Snatch – 2, 2, 2, 2, 2, 2

B.  Alternate Every Minute on the Minute (EMOM) for 12 minutes:
5 Snatch (touch and go)
12 (guys)/10 (gals) Cal Row

Coach’s notes:

Post loads for all sets in A and results for B to comments.

WOD Leaderboard
Comments: 8

Monday, April 17, 2017

As Many Rounds As Possible (AMRAP) in 20 minutes of:

5 Clapping Push Ups
10 Triple Unders
15 Pull Ups

Coach’s notes:

Post rounds and reps complete to comments.

WOD Leaderboard
Comments: 8

Sunday, April 16, 2017

A.  Push Press – 3, 3, 3, 3, 3, 3

Compare to Friday, March 17, 2017

B.  3 sets for max reps of kipping handstand push-ups

Coach’s notes:

Post load for all sets in A and reps per set plus total reps for B to comments.

WOD Leaderboard
Comments: 4

Saturday, April 15, 2017

A.  27, 21, 15, 9 rep rounds for time of:
Row (Cals)
Front Squat – 45#/30#/hand

B.  (10 Hollow rocks, 10s hold/10 Superman/10s hold) X 5 sets, rest 60-90s

Coach’s notes:

Post time to complete A and notes for B to comments.

WOD Leaderboard
Comments: 5