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, 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
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
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
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.
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
