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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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Wednesday, September 26, 2018

Clean and Jerk – 3, 3, 3, 3, 3, 3

Coach’s notes:

Post loads for all sets to comments.

WOD Leaderboard
No Comments

Tuesday, September 25, 2018

WOD:

Team Series Event 3

21-15-9 reps for time of:
Pull-ups
Deadlifts – 225#/155#

Back Squat – 2 reps @ 32X0 X 9 sets, rest 2-3:00

 TT WOD – Strength:

B1. Back Extension (weighted) – 8-10 reps @ 3011 X 4 sets, rest 90-120s

Note:  Add weight if possible.

B2. Dumbbell Bulgarian Split Squat – 6-8 reps/leg X 4 sets, rest 90-120s

Note:  Increase load if you reach 8.

 

Coach’s notes:

Post time to complete to comments.

WOD Leaderboard
Comments: 10

Monday, September 24, 2018

A.  2018 CrossFit Team Series Event 1

Complete as many reps as possible in 7 minutes of:

Bar-facing burpees

B.  Practice handstand walks, holds, presses, progressions, etc. with time remaining.

Coach’s notes:

Post reps completed to comments and to www.crossfit.com

WOD Leaderboard
Comments: 10

Sunday, September 24, 2018

A.  Work to a moderate double power clean in 15 minutes.

B.  Attollo Cup 2018 Event 2

In 2:00 complete:
10 Toes to Bar
10 KB Swings – 2.0/1.5 pood
AMRAP Hang Power Cleans – 115#/75#
Rest 2:00
In 2:00 complete:
10 Toes to Bar
10 KB Swings – 2.0/1.5 pood
AMRAP Hang Power Cleans – 115#/75#
Rest 1:00
In 2:00 complete:
10 Toes to Bar
10 KB Swings – 2.0/1.5 pood
AMRAP Hang Power Cleans – 115#/75#

*During Hang Power Cleans the bar cannot be set down.  If you drop or lower the bar to the floor, complete 3 penalty burpees.

 

Coach’s notes:

Post loads for power clean in A and reps complete in B to comments.

WOD Leaderboard
Comments: 1

Saturday, September 23, 2018

Friday, September 21, 2018

Every 3:00 for 6 rounds complete:

14 Dumbbell box step overs – 50#/35#/hand @ 24”/20”
44 Double Unders
AMRAP Rope climbs

Coach’s notes:

Post rope climbs complete per round and total to comments.

WOD Leaderboard
Comments: 1

Thursday, September 20, 2018

WOD:

“Karen”

150 Wallballs for time – 20#/14#

Compare to Tuesday, April 4, 2017

B. Ring Muscle Up tech work with time remaining

TT WOD – Strength:

A.  Dumbbell Flat Bench Press – 6-8 reps @ 31X1 X 5 sets, rest 2-3:00

B1.  Handstand Push-ups – 7-9 reps @ 31X1 X 4 sets, rest 90-120s

Note:  Scale is Push up off box to parallettes and/or lower only.  Scale up is increasing deficit.

B2.  Bent Over Reverse Dumbbell Fly – 8-10 reps @ 3011 X 4 sets, rest 90-120s

Coach’s notes:

Post time to complete to comments.

WOD Leaderboard
Comments: 6

Wednesday, September 19, 2018

3 Rounds for reps of:

1:00 Dumbbell Ground to Overhead – 40#/25#/hand
1:00 Shuttle Run – 20ft.
1:00 Sumo Deadlift High Pull – 95#/65#
1:00 Row (cals)
1:00 REST

Coach’s notes:

Post reps per movement, per round and all totals to comments.

WOD Leaderboard
Comments: 2

Tuesday, September 18, 2018

WOD:

Work to your heaviest in the following complex:

Tall Snatch/Hang Snatch/Overhead Squat/Snatch Balance

TT WOD: Strength

A.  Back Squat – 3 reps @ 32X0 X 8 sets, rest 2-3:00

B1. Back Extension – 8-10 reps @ 3011 X 4 sets, rest 90-120s

Note:  Add weight if possible.

B2. Dumbbell Bulgarian Split Squat – 7-9 reps/leg X 4 sets, rest 90-120s

Note:  Increase load if you reach 9.

Coach’s notes:

Post loads for all sets to comments.

WOD Leaderboard
Comments: 6

Monday, September 17, 2018

1 round for time of:

50 Cal Erg (bike, row, ski)
50 Dumbbell Hang Power Cleans – 50#/45#/hand
50 Toes to Rings
50 Kettlebell Swings – 1.5/1.0 pood
25 Cal Erg (bike, row, ski)
25 Dumbbell Hang Power Cleans – 50#/45#/hand
25 Toes to Rings
25 Kettlebell Swings – 1.5/1.0 pood

Coach’s notes:

Post time to complete to comments.

WOD Leaderboard
Comments: 8