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.
WOD Leaderboard
Monday, June 17,2019
21, 15, 9 rep rounds for time of:
Pull-ups
Thrusters – 95#/65#
NO REST
30 Clean and Jerk – 95#/65#
REST 3:00
REPEAT
Coach’s notes:
Post time to complete round 1 and 2 and total working time to comments.
WOD Leaderboard
Saturday, June 15, 2019
TT WOD Partner:
For time complete:
100 Synchronized Squats
400m Carry – 45#/25# plates
100 Twisting Medicine Ball Throws (each) to Partner (50 on each side) – choose your weight.
800m Run
50 Synchronized Front Plank Elbow to Hands
400m Partner Carry – Yes, piggy back, you can switch who carries, or not.
50 Synchronized Deadlift – 225/155#
100 Synchronized Squats
WOD:
As Many Reps As Possible (AMRAP) of the following sets:
- Strict Pull-ups
- 60s Erg for Cals – your choice.
- Push-ups
- V-ups
- Back Squat – body weight
- Reverse Unders
Coach’s notes: Post time to complete Partner WOD and reps for each set of WOD to comments. WOD can be performed in any order.
Thursday, June 13, 2019
WOD:
A. Shoulder Press – 6 reps X 5 sets, rest 90s-120s
B. Push Press – 3 reps X 5 sets, rest 90-120s
TT WOD – Accessory:
A1. Strict Eccentric (pull-up) Press Away Lower – 8-10 reps @ 40X1 X 5 sets, rest 90-120s
A2. Seated Dumbbell External Rotation and Press – 10 -12 reps (control) X 5 sets, rest 60-90s
B1. Banded Lateral Rear Delt Fly – AMRAP @ 20X0 in 60s X 4 sets, rest 60s
B2. Banded Straight Arm Lat Pull Down – AMRAP in 60s @ 20X1 X 4 sets, rest 60s
B3. Bottoms Up Kettlebell Overhead Hold – 60s X 4 sets, rest 60s
Note: If you complete 60s hold, then move slowly from shoulder to Overhead and back at 5050 for the 60s.
Coach’s notes: Post loads for all sets in WOD and results for all sets in TT WOD to comments.
Wednesday, June 12, 2019
Every Minute on the Minute (EMOM) for 10 minutes complete:
Row 18/15 Cals
NO REST, Then,
Every Minute on the Minute (EMOM) for 10 minutes complete:
70 Double Unders
Compare to Wednesday, July 25, 2018
Tuesday, June 11, 2019
WOD:
As Many Rounds As Possible in 35 minutes of:
400m Run
5 Strict Toes to Bar
10 Wallballs – 20#/14# to 10’ & 11’
15 Box Jumps – 24”/20”
TT WOD – Accessory:
A1. Alternating Single Leg Bridge Hold – 10-12 reps/leg at 2s hold X 4 sets, rest 60-90s
A2. Skin the Cat (control) – 6-7 reps X 4 sets, rest 60-90s
Note: Progress towards a straight body position throughout.
B1. Medicine Ball Hamstring Curl – 12-15 reps @ 30X1 X 4 sets, rest 60-90s
Note: If you reach 12 reps progress to 8-10 reps/leg single leg.
B2. Twisting Medicine Ball Throw – 12-15 reps/side X 4 sets, rest 60-90s
Coach’s notes:
Post rounds and reps complete for WOD and all results for TT WOD to comments.
WOD LeaderboardMonday, June 10, 2019
A. Spend 15 minutes working on strict muscle-up technique.
B. “Dottir Benchmark” – Complete one round for time of:
12 Bar Muscle-ups
21 Deadlift
9 Bar Muscle-ups
15 Hang Power Cleans
6 Bar Muscle-ups
9 Shoulder to Overhead
Coach’s notes:
This is a WOD from the Reykjavik Crossfit Championship. Prescribed weight was 100kg/70kg, the CFC rx’d weight will be 185#/120#. Post time to complete to comments.
WOD Leaderboard
