Category: Workout of Day

Unit 2 CrossFit Workout of the Day

CrossFit WOD 11/11/17

WOD:d “Wittman” 7 RFT: 15 KB Swings (70/53)(53/44)(44/35) 15 Power Cleans (115/85)(95/65)(75/45) 15 Box Jumps (24/20)

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CrossFit WOD 11/10/17

Strength: Complex: 1 Power Snatch 1 Overhead Squat 1 Hang Squat Snatch 1 Overhead Squat = 1 set 5 sets increasing weight as possible WOD: 10 RFT- 10 Pull-ups (no jumping unless can not perform banded) 10 Med Ball Situps more »

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CrossFit WOD 11/9/17

Strength: Deadlift 10 min to get to a good 3 rep weight Warm-up sets: 1×10, 1×8, 1×5, 1×3 Work sets: EMOM for 5 min: 3 reps with previously set weight. Do not add during the EMOM WOD: 5 RFT: Run more »

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CrossFit WOD 11/8/17

Strength: Squat Clean Warm-up sets: 2×5, 1×3 Work sets: 5 sets x 2 reps WOD: 10 RFT 15 Wall Ball (20/14)(14/12)(12/10) 10 Burpees

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CrossFit WOD 11/7/17

Skill: Bar Muscle-up Progression WOD: “NATE” AMRAP in 20 min of: 2 Muscle Ups / 4 C2B / 6 Pull-ups 4 HSPU / 6 Inverted Box 8 KB Swings (70/53)(53/44)(44/35)

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CrossFit WOD 11/6/17

Strength: Strict Press: Warmup sets: 1×10, 1×5 Work sets: 3×3 reps Push Press: Work sets: 3×5 reps WOD: “Coe” 10 RFT 10 Thrusters (95/65)(65/45)(45/35) 10 Pushups

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CrossFit WOD 11/4/17

WOD: AMRAP in 30 min of: Run 1 mile (8th st), –then in remaining time: 50 Double Unders/100 singles 40 Walking Lunges 30 KB Swings (53/44)(44/35)(35/20) 20 Toes to Bar/K2E/Toes to KB 10 HSPU/Inverted Box PU/Hand Release

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CrossFit WOD 11/3/17

Strength: Warmup sets: 2 times through the complex as a warmup use the 2 times to increase to a work set Snatch Complex: 1 High Hang Snatch 1 Mid Hang Snatch 1 Snatch from floor (touch and go) 5 sets more »

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CrossFit WOD 11/2/17

Strength: 3 sets of: Complex: 1 Deadlift 2 Power Cleans 3 Front Squats Then– 3 sets of: Complex: 3 Deadlifts 2 Power Cleans 1 Front Squat **Increase the weight, as FORM and technique allows, each set. WOD: “Diane” 21-15-9 reps more »

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CrossFit WOD 11/1/17

Skill: Box Jump for Max Height WOD: “Bradley” For time: Run 100m 10 Pull-ups Run 100m 10 Burpees Rest 30 sec Beginner 6 rounds Intermediate 8 rounds Advanced 10 rounds

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