Category: Workout of Day

Unit 2 CrossFit Workout of the Day

CrossFit WOD 11/24/17

**Reminder that there is no 6am class and no evening classes today. The gym closes at 1pm. Noon class is the only CF class for the day. Gym opens at 930. Skill: Double Under Practice WOD: For time: Run 400m more »

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CrossFit WOD 11/22/17

Strength: CrossFit Total 1: -10 min to Establish highest 1 rep Back Squat -10 min to Establish highest 1 rep Shoulder Press -10 min to Establish highest 1 rep Deadlift WOD: Diane loves Burpees 21-15-9 reps for time of: Deadlift more »

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11/21/17

Strength: Floor Press Warm-up sets: 1×10, 1×8 Work sets: 5×5 WOD: 5 RFT Run 200m 20 Hand Release Push-ups / Push-ups  20 Box Jumps (30/24)(24/20)(20)

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CrossFit WOD 11/20/17

Strength: CF Olympic Weightlifting Total Snatch: Warm-up: 2×5, 2×3 Work sets: 3 attempts at a 1RM Clean & Jerk: Warm-up: 2×5, 2×3 Work sets: 3 attempts at a 1RM WOD: “Grace” Clean & Jerk 30 reps for time (135/95)(95/65)(75/55)

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CrossFit WOD 11/18/17

WOD: “Lumberjack 20” 20 Deadlifts (275lbs/185lbs) Run 400m 20 KB swings (2pood/1.5pood) Run 400m 20 Overhead Squats (115lbs/75lbs) Run 400m 20 Burpees Run 400m 20 Pullups (Chest to Bar) Run 400m 20 Box jumps (24″/20″) Run 400m 20 DB Squat more »

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Crossfit WOD 11/17/17

Strength: Sumo deadlift Warmup- 1×10, 2×5 Work sets- 3×3, 2×2, 1×1 WOD: Rounds for time Run 400m  20 KB swings 15 SDLHP  10 Goblet squats  Advanced: 5 rounds Intermediate: 4 rounds Begineer: 3 rounds

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CrossFit WOD 11/16/17

Strength: Bench Press Warm-up sets: 1×10, 2×5 Work sets: 5×3 reps  **increase weight each set as possible  **barbell must touch chest and then rise to full extension of the arms for proper reps WOD: 3 cycles of: AMRAP in 4 more »

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CrossFit WOD 11/15/17

Strength: Back squats Warm up sets- 1×10, 1×8, 1×5 Work sets- 1×5, 2×3, 2×2  *increase weight every set as possible  WOD: Every 5 min for 20 min (4 rounds) 500m row 25 wallballs (20/14)(14/12)(12/10) 10 toes to bar/situps

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CrossFit WOD 11/14/17

Strength: 3 Position Snatch Complex: -Full squat snatch + mid hang squat snatch + high hang squat snatch 5 sets x 2 reps **All 3 positions need to be completed before dropping the bar. Bar can be dropped between reps. more »

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CrossFit WOD 11/13/17

Skill: Handstand Push-up Practice and Progression WOD: For 5 cycles: AMRAP in 4 min of: 3 Burpee Box Jumps (30/24)(24/20)(20) 6 HSPU / Inverted Box PU 9 Med Ball Clean (20/14)(14/12)(12/10) 12 Air Squats *Rest 1 min btwn cycles **Push more »

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