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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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Tuesday, March 31, 2020

At Home WOD

5 rounds for time of:

20 Hanging (Supine) Rows
20 Double Milk Jugs Unassisted Turkish(ish) Get-ups
20 UNBROKEN Chair/Couch Dips
20 Burpees to Two Hands on Ceiling

WOD

27, 21, 15, 9, 6, 3 rep rounds for time of:

Kettlebell Swings – 2.0/1.5 pood
Power Snatch – 75#/45#
Triple Unders (or Double Unders X 2)

Coach’s notes:

Post time to complete At Home Chipper and time to complete WOD triplet to comments.

WOD Leaderboard
No Comments

Monday, March 30, 2020

At Home WOD:

A1.  Clean Elbow Rotations – 10-15 reps X 4 sets, rest approx. 45s

A2.  Hang Power Clean – 10-15 reps X 4 sets, rest approx. 45s

A3.  Hip Squat Clean from Toes – 10-15 reps X 4 sets, rest approx. 45s

REST 2:00

B.  As Many Reps As Possible (AMRAP) in 10 minutes of:

10 Milk Jug Squat Clean Thrusters/10 Alternating Press from Overhead (non-working hand stays at extension)/10 Double Milk Jug Overhead Squats

15 V-ups

WOD:

5 Rounds for time(s) and load(s) of:

Row 300m
12 Barbell Front Rack Walking Lunges – 5/leg

REST 2:00

Coach’s notes:

Post notes on coordination and positioning in Part A for the clean work and post rounds and reps complete for the AMRAP couplet. For the WOD, post time per round, load per round and total working time

WOD Leaderboard
Comments: 10

Sunday, March 29, 2020

At Home WOD:

A1.  Single Leg Split Squat with Front Rack Milk Jugs – 8-12 reps/leg @ 3030 X 4-5 sets, rest 60-90s

A2.  Plyo (Clap) Push-ups – 6-12 reps X 4-5 sets, rest 60-90s

A3.  L-Sit hold – 15-30s X 4-5 sets, rest 60-90s

A4.  Reverse Bridge Hold – 30s X 4-5 sets, rest 60-90s

WOD:

Tabata Intervals for reps of:

  1. Wallballs – 20#/14# to 10’
  2. V-ups
  3. Vertical Jumps – 24”/18”
  4. Back Extension

Coach’s notes:

Post results for all sets in At Home WOD and reps per movement. per exercise and all totals for Tabata intervals in WOD.

WOD Leaderboard
Comments: 3

Saturday, March 28, 2020

At Home WOD

A.  AMRAP in 12 minutes of:

60s Double Milk Jug Front Raise Hold
5 Strict Door Pull-ups

REST 3:00

B.  AMRAP in 12 minutes of:

15 Tuck Jumps
10 Basketball Rotations/Direction/Hand from Front Plank

WOD:

Work to your heaviest in the following clean complex:

2 Hang Power Cleans/2 Squat Cleans/4 Front Squats

Coach’s notes:

Post rounds and reps complete for both couplets in At Home WOD. Post loads for all sets of clean complex for WOD to comments.

WOD Leaderboard
Comments: 7

Friday, March 27, 2020

At Home WOD:

6 rounds for time under tension of:

Milk Jug Bicep Curls
Milk Jug Front Squats
Milk Jug Shoulder Press
Hamstring Curls

*Rounds 1 & 2, work for 1:00 at each movement, then rest for 1:00 once all 4 movements are complete in each round.  Rounds 3 & 4 work for :45 at each movement and then rest for :45 once all 4 movements are complete.  Rounds 5 & 6, work for :30s resting only :30s after each round.

WOD:

50, 40, 30, 20, 10 reps rounds for time of:

Assault Bike – (Cals)
Pull-ups

 

Coach’s notes:

For At Home WOD post time under tension and/or note breaks for each set in all rounds and post to comments. For WOD post time to complete to comments and how you broke up pull-up sets.

WOD Leaderboard
Comments: 6

Thursday, March 26, 2020

At Home WOD:

Complete 5 rounds for time(s):

12 Chair Dips
12 Milk Jug Bent Over Flys
12 Front Plank Alternating Knee to Opposite Elbow/Side (24 total)
12 Milk Jug “Y” Raises
12 Side Plank Raises/Side (24 total)

2:00 REST

WOD:

2020 Online Qualifier Event 3

For time complete:

100 Alternating Dumbbell Snatches – 50#/35#
50 Cal Row
100 Bar-Facing Burpees

 

Time cap = 20 minutes

Comments: 11

Wednesday, March 25, 2020

At Home WOD:

A1.  Clean Elbow Rotations – 15-20 reps X 3 sets, rest approx. 20s

A2.  Front Squat with Elbow Rotations – 15-20 reps X 3 sets, rest approx. 20s

A3.  Hip Muscle Clean – 15-20 reps X 3 sets, rest approx. 20s

A4.  Shoulder Press – 15-20 reps X 3 sets, rest approx. 20s

A5.  Overhead – 15-20 reps X 3 sets, rest approx. 20s

B1.  Hip Muscle Clean into Squat – 10-15 reps X 5 sets, rest 30-60s

B2.  Press From Bottom of Squat – 10-15 reps X 5 sets, rest 30-60s

B3.  Hip Squat Clean from Toes – 10-15 reps X 5 sets, rest 30-60s

WOD:

Complete 5, 2 minute rounds of:

20 Dumbbell Box Step-ups – 50#/35#/hand @ 20”/16”
Max Reps Dumbbell Push Press – 50#/35#

REST 2:00

For the At Home WOD ALL movements are done with the dowel.  NO empty bars.  I know, it gives you feedback, right?  NO, it just makes the positions easier to get into because the load of the bar assists.  Use only a dowel and make your body work to get into the positions.  The “regular” WOD is www.crossfit.com from yesterday, the 24th

Coach’s notes:

Post all comments regarding the Oly work to comments for the At Home WOD and reps complete per round, per movement and all totals for WOD to comments.

WOD Leaderboard
Comments: 4

Tuesday, March 24, 2020

 

At Home WOD:

Complete as you see fit for time:

25 Wall Walks
50 Door Towel Pull-ups
75 Burpee Over Bar (dowel)
100 Switch Lunges
150 Double Milk Jug Ground to Overhead

WOD:

On a 15-minute running clock, for max reps:

5 rounds of:
20 seconds of deadlifts, rest 10 seconds – 215#/135#
20 seconds of push-ups, rest 10 seconds

Then, 5 rounds of:
20 seconds of power cleans, rest 10 seconds – 125#/85#
20 seconds of pull-ups, rest 10 seconds

Then, 5 rounds of:
20 seconds of hang power snatches, rest 10 seconds – 75#/55#
20 seconds of sit-ups, rest 10 seconds

Coach’s notes:

Post order, scheme and time to complete At Home WOD to comments. Post reps per movement, per set and all totals for WOD to comments.

WOD Leaderboard
Comments: 10

Monday, March 23, 2020

WOD:

Push Press – 5, 5, 5, 5, 5, 5

At Home WOD:

A1.  Headstand to Press – 6-8 reps X 5 sets, rest 90-120s

A2.  Reverse Towel Person Drag – 30-45s X 5 sets, rest 60-90s

A3.  Hollow Rocks – 10-15 reps X 5 sets, rest 60-90s

A4.  Slippery Floor Hamstring Curls – 8-12 per leg (single leg) or 15-20 reps (with pause, double leg) X 5 sets, rest 60-90s

Coach’s notes:

Those with access doing WOD, post loads for all sets to comments. For the At Home WOD post results for all sets to comments.

WOD Leaderboard
Comments: 4

Sunday, March 22, 2020

WOD

  1. 10 rounds for reps of:

20s Pistols, 10s rest

20s Double Unders, 10s rest

  1. Spend 30 minutes on SLIPS

At Home WOD

A1.  (3 Position Snatch Balance X 5 in each position/5 Controlled Overhead Squats/15 Controlled Sotts Press) X 7 sets, rest 120s

A2.  Practice Front and Back Scales between sets.

Weight for Snatch complex is dowel (broomstick).  The goal today is not load (obviously), but speed and execution of movement, and positioning.  If your doing the WOD (it’s actually an At Home WOD as well, assuming you have a skipping rope) post reps per movement per round and all totals to comments.  

Coach’s notes:

For the At Home WOD, post comments on speed and positioning and notes and times for scales to comments

WOD Leaderboard
Comments: 9