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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, December 10, 2018

“Macho Man”

3 Power Cleans
3 Front Squats
3 Jerks

Every Minute on the Minute (EMOM) complete one round.  Rest for the remainder of the minute.  Continue until unable to complete in the minute.

Coach’s notes:

Rx’d load is 185#/135#, but choose a load you think you could complete for 15-20 minutes. Post rounds and reps complete to comments.

WOD Leaderboard
No Comments

Sunday, December 9, 2018

5 Rounds for time(s) of:

1 Peg Board Ascent
10 Push Jerk – 135#/95#
3 Rope Climbs
10 Push Jerk
5 Ring Inverts
Rest 2:00

Coach’s notes:

Post time per round and total working time to comments.

WOD Leaderboard
Comments: 2

Saturday, December 8, 2018

TT WOD – Partner:

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

100 Double Unders (each)
75 Medicine Ball Cleans (one working at a time)
50 Synchronized Dumbbell Overhead Walking Lunges (25/arm) – 50#/35#
25 Synchronized Strict Pull-ups

WOD:

10, 9, 8, 7, 6, ,5 ,4 ,3 ,2, 1 reps of:

Bar Muscle-ups
Squat Cleans – 135#/95#

Coach’s notes:

Post time to complete WOD and rounds and reps complete for Partner WOD to comments.

WOD Leaderboard
Comments: 3

Friday, December 7, 2018

A.  Work to a heavy power clean in 12 minutes.

B.  As Many Rounds As Possible (AMRAP) in 18 minutes of:

2 Power Cleans – 165#/105#
2 Toes to Bar
4 Power Cleans
4 Toes to Bar
6 Power Cleans
6 Toes to Bar, continue adding 2 reps to both movements each round.

Coach’s notes:

Post load for A and rounds and reps complete for B to comments.

WOD Leaderboard
Comments: 19

Thursday, December 6, 2018

WOD:

40 Shuttle Sprints – 20ft.
40 Ring Dips
40 Sumo Deadlift High Pull – 95#?65#
40 Push-ups with hand release
REST 3:00, REPEAT

TT WOD – Oly:

A.  High Hang Squat Clean/Hang Squat Clean/Squat Clean – 1/1/1 X 5-7 sets, rest 90-120s

B.  Clean Deadlift Shrug – 2 reps X 5-7 sets, rest 120s

C.  Split Jerk (paused catch) – 3 reps X 5-7 sets, rest 120s

Coach’s notes:

Post time to complete each set and total working time to comments. For Oly TT, note loads and notes for all sets.

WOD Leaderboard
Comments: 8

Wednesday, December 5, 2018

5 rounds for time(s) of:

14 Cal Row
7 Squat Snatch – 165#/115#
21 Box Jumps – 24”20”
REST 2:00

Comments: 5

Tuesday, December 4, 2018

Complete all sets for time:

WOD:

A.  50 Handstand Push-ups

Compare to Saturday, June 23, 2018

B.  50 Alternating Single Leg Squats (Pistols)

C.  50 Vertical Jumps – 24”/18”

D.  50 Knees to Elbows

Compare to Saturday, June 2, 2018

TT WOD – Oly:

A.  BTN Push Press – 3 reps X 5-7 sets, rest 90-120s

B.  Snatch Balance – 3 reps X 5-7 sets, rest 90-120s

Notes:  Work on speed getting under the bar and catching low (in your squat), not on push jerking and riding it down.

C.  Power Snatch/Squat Snatch – 2/2 X 5-7 sets, rest 90-120s

D.  50 Shuttle Runs – 20 ft.

Coach’s notes:

Complete in any order and post time to complete each to comments.

WOD Leaderboard
Comments: 6

Monday, December 3, 2018

For time complete:

Isabel – 30 Snatch – 135#/95#

Grace – 30 Clean and Jerk – 135#/95#

Fran – 21, 15, 9 rep rounds for time of:
Thrusters – 95#/65#
Pull-ups

Coach’s notes:

Thanks to www.crossfitcurriebarracks.com for another great competition. Today’s WOD is the 2018 Battle in the Barracks Event # 5, “The Girls”. Post time to complete to comments.

WOD Leaderboard
Comments: 20

Sunday, December 2, 2018

Every 2:00 for 16:00 (8 rounds) complete:

Row 16/12 Cals

AMRAP Double Unders,

NO REST, then complete:

AMRAP Burpees over Rower in 4:00 (total working time being 20:00)

Coach’s notes:

Post all results to comments.

WOD Leaderboard
Comments: 4

Saturday, December 1, 2018

TT WOD – Partner:

In partners complete 50 reps of the following triplet:

Power Clean/Front Squat/Push Jerk – 135#/95#

Then, complete

25 Rope Climbs,

Then complete

50 Synchronized Burpees to Bar

WOD:

Work to your heaviest in the following complex:

Power Clean/2 Front Squat/3 Push Jerk

Coach’s notes:

Post loads for all sets to comments.

WOD Leaderboard
Comments: 3