Workout of the Day - 2014 Archive
12/31/14
Strength: 1 RM Power Snatch/Squat Snatch
20 Minute AMRAP:
21 Bench Press (135/85)
21 L-Pullups
12/30/14
"The End"
3 min AMRAP:
20 Cal Row
30 Wall Balls
20 Toes to Bar
30 Box Jumps
20 SDHP (KB 108#)
30 Burpees
20 Shoulder to overheads (135#)
Sled pull
- 1 minute rest -
6 minute AMRAP of the same movements
- 2 minutes rest -
Same movements for time
12/29/14
Strength: 1 RM Back Squat
10 Minute AMRAP:
6 Push Press (75% of 1 RM)
12 Box Jumps (24/20)
12/27/14
"HAMMER"
5 RFT:
5 Power Clean (135/95)
10 Front Squat (135/95)
5 Jerk (135/95)
20 Pullups
12/26/14
Strength: 3 RM Split Squats
"Angie"
100 Pullups
100 Pushups
100 Abmat Situps
100 Squats
12/23/14
Strength: 3 RM Barbell Row
10-9-8-7-6-5-4-3-2-1:
Medicine Ball Cleans (20/14)
Burpees
12/22/14
Strength: 3 RM Bench Press/Push Jerk
20 Minute AMRAP:
10 Toes to Bar
20 Back Squats (95/65)
30 Double Unders
12/20/14
"Thompson"
10 RFT:
1 Rope Climb
29 Back Squats (95/65)
10 M Farmers Carry Barbells (135/95)
12/19/14
Strength: 5 RM Split Squats
10 Minute AMRAP:
10 GHD Situps
15 Hand Release Pushups
10 GHD Situps
30 Squats
12/18/14
"Fight Gone Bad"
1 min each, 5 R for total reps:
Wall Ball (20/14)
Sumo Deadlift High-Pull (75/55)
Box Jump (24/20)
Push Press (75/55)
Row (Calories)
-1 min. rest-
12/17/14
Strength: 5 RM Back Squat
"Oly Total"
Snatch
Clean & Jerk
12/16/14
Strength: 5 RM Barbell Row
For Time:
9 DL (315/225)
27 Ring Dips
7 DL
21 Ring Dips
5 DL
15 Ring Dips
12/15/14
Strength: 5 RM Bench Press/Push Jerk
"DB Fran"
21-15-9:
DB Thrusters (45/30)
Pullups
12/13/14
"Forrest"
3 RFT:
20 L-Pullups
30 Toes to Bar
40 Burpees
800 M Run
12/12/14
Strength: 1 RM Push Press/Split Jerk
20 Minute AMRAP with Partner:
- For max distance row and reps completed -
Partner 1: Rower
Partner 2:
25 Abmat Situps
25 KB Swings (53/35)
25 Double Unders
12/11/14
"Chelsea"
30 Minute EMOM:5 Pullups10 Pushups15 Squats
12/10/14
Strength: 1 RM Power Clean/C&J
12 Minute EMOM:
6 Walking Lunge Steps
12/9/14
Strength: 1 RM Weighted Pullups
21-15-9:
Hang Power Clean (95/65)
Over bar burpees
Thrusters (95/65)
12/8/14
Strength: 1 RM Front Squat/Squat Clean
4 RFT:
400 M Run
20 Ring Dips
12/6/14
"McCluskey"
3 RFT:
9 Muscle Ups
15 Burpee Pullups
21 Pullups
800 M run
12/5/14
Strength: 5 RM Good Mornings
-3 ROUNDS each for reps-
4 Minute AMRAP:
30 Double Unders
10 Pushups
10 Toes to Bar
1 minute rest between rounds
12/4/14
Strength: 3RM Push Press/Split Jerk
5 RFT:
9 DL (135/95)
6 Hang Power Snatch (135/95)
3 Overhead Squats (135/95)
12/3/14
Strength: 3RM Weighted Pullups 3 RM Split Squats
12/2/14
Strength: 3RM Front Squat/Squat Clean
5 RFT:
250 M Row
30 Box Jumps
12/1/14
Strength: 3RM Power Clean/C&J"Death By Thruster"
11/29/14
"JOHNSON"
20 Minute AMRAP:
9 DL (245/165)
8 Muscle Ups
9 Squat Clean (155/95)
11/27/14
Team WOD: "Deck of Doom"
11/26/14
Strength: 5 RM Negative Pullups/
Weighted Pullups
20 Minutes Row for Distance
11/25/14
Strength: 5 RM Front Squat/Squat Clean
EMOM 15 Minutes:
4 Burpees
5 Box Jumps
6 Wall Balls
11/24/14
Strength: 5 RM Push Press/Split Jerk
1/2 "Murph":
800 M Run
50 Pullups
100 Pushups
150 Squats
800 M Run
11/22/14
"Bell"
3 RFT:
21 DL (185/115)
15 Pullups
9 Front Squats (185/115)
11/21/14
Strength: 1 RM Push Press/Split Jerk
5 RFT:
10 Handstand Pushups
20 GHD Situps
11/20/14
Strength: 1 RM PC/C&J
"Amanda"
9-7-5:
Muscle Ups
Snatches (135/95)
11/19/14
"CrossFit Total"
1 RM of each for total #:
Back Squat
Press
Deadlift
11/18/14
Strength: 5RM Good Mornings
15 Minute AMRAP (Ascending by 3 each round):
3 Thrusters (95/65)
3 Bar-Facing Burpees
11/17/14
Strength: 1RM Front Squat/Squat Clean
For Time:
1000 M Row
-then-
5 Rounds of:
25 Pullups
7 Push Jerks (135/85)
11/14/14
Strength: 3 RM Power Clean/C&J
3 RFT:
10 Hollow Rock/Supermans
10 Barbell Row (135/95)
25 KB Swings (72/53)
11/13/14
Strength: Good Mornings
For Time:
50-40-30-20-10
Walking Lunge Steps
Double Unders
11/12/14
Strength: Negative Pullups/Weighted Pullups
1 RM Thrusters
11/11/14
LMG Testing
11/10/14
LMG Testing
11/8/14
"NED"
7 RFT:
11 Back Squats (Body Weight)
1000 M Row
11/7/14
Strength: 5 RM Negative Pullups/ Pistol skill work
21-15-9:
OHS (115/95)
Ring Dips
11/6/14
Strength: 5 RM Front Squat or 3 RM Squat Clean
3 RFT:
7 Deadlift (305/205)
7 Muscle Ups
28 Burpee Box Jumps
11/5/14
Strength: 3 RM Power Clean or C & J
10 Minute EMOM:
3 Thrusters (115/85)
1 Rope Climb
11/4/14
Strength: 5RM "Good Mornings"
3 RFT:
400 M Run
30 Squats
20 Push Press (115/85)
11/3/14
Strength: 5RM Push Press or Split Jerk
12 Minute AMRAP:
21-15-9
KB Swings (72/53)
Abmat Situps
-then-
21-15-9
KB Swings
Pushups
11/1/14
"ABBATE"
1 Mile Run
21 C&J (155)
800 M Run
21 C&J (155)
1 Mile Run
10/31/14
Strength: 1 RM Clean (any)
20-15-10:
DB/KB Snatch (53/35)
Toes to Bar
End each round with:
3 SDLHP (135/95)
10/30/14
Filthy Fifty For time:
50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders
10/29/14
Strength: 1 RM Bench Press
3 RM Sumo Deadlift
10/28/14
Strength: 1 RM Back Squat
3 RFT:
400 M Run
21 Hang Power Snatch (75/55)
12 Chest to Bar Pullups
10/27/14
"Riley"
For Time
1.5 Mile Run
150 Burpees
1.5 Mile Run
10/25/14
"Mr. Joshua"
5 RFT:
400 M Run
30 Glute-ham sit-ups
15 DL (250/185)
10/24/14
Strength: 3 RM Walking Lunge Steps
"Kelly"
5 RFT"
400 M Run
30 Box Jumps (24/20)
30 Wall Balls (20/14)
10/23/14
Strength: 3 RM Clean (any)
3 RFT:
500 M Row
10 Push Press (95/75)
10/22/14
Strength: 3 RM Back Squat or OHS
EMOM 12 Minutes:
3 Hang DB Squat Cleans
10/21/14
Strength: 3 RM DL
12 Minute AMRAP:
10 Ring Pushups
10 Abmat Situps
25 Double Unders
10/20/14
Strength: 3 RM Bench Press or Weighted Dips
4 Rounds:
20 KB Swings (53/35)
15 Toes to Bar
10 Back Extensions
10/18/14
"Tyler"
5 RFT:
7 Muscle Ups
21 SDLHP (95/65)
10/17/14
"Rocket"
30 Minute AMRAP:
200 M Run
10 Pushups
15 Squats
10/16/14
Strength: 3 RM Clean (any)
5 Minute AMRAP
5 Thrusters (95/65)
2 Bar Facing Burpees
3 Minute Rest
10 Minute AMRAP
8 Front Squats (70% of 1 RM)
30 Double Unders
4 Handstand Pushups
10/15/14
Strength: 5 RM Bench Press or Weighted Dips
Snatch (5-5-3-3-3-1-1-1-1)
10/14/14
Strength: 5 RM Back Squat or OHS
10 Rounds - Each for Time:
250 M Row
2 Minute Rest
10/13/14
5 Rounds:
10 Push Press
10 Split Squats (DB or BB)
10 DB Bench
10 DB or BB Row
10 DL
10/11/14
"LOREDO"
Six rounds of:
24 Squats
24 Push-ups
24 Walking lunge steps
Run 400 meters
10/10/14
Strength: 3 RM Clean (any)
15 min AMRAP:
3 Bench Press (75% of 1RM)
6 Burpees
9 Ring Rows
10/9/14
Strength: 1 RM Back Squat or OHS
Teams of 2 (both complete both):
1) "Karen" (150 Wall Ball)
2) Max distance on rower while teammate completes Karen
10/8/14
Strength: 1 RM Bench Press/Weighted Dips
EMOM 10 Minutes:
6 Walking Lunge Steps (Front Rack or Overhead)
10/7/14
5 RFT :
5 HSPU
10 Pistols (alternating)
15 Pullups
12 DL (155/95)
9 Hang Power Clean (155/95)
6 Push Jerk (155/95)
10/6/14
Strength: 1 RM DL
10 Minute AMRAP
(Ascending by 3 each round)
3 Box Jumps (24/20)
3 MBC
10/4/14
“Adrienne”
For time:
400m run
34 Power Cleans (135/95)
34 K2E’s
34 Box Jumps (24/18″)
34 Power Snatches (95/65)
34 KBS’s (53/35)
34 Wall Balls (20/14)
34 Bench Press (135/95)
34 Pullups
34 Burpees
400m Run
10/3/14
"Barbara"
20 Pullups
30 Pushups
40 Abmat Situps (with strap)
50 Squats
5 Rounds/ 3-minute rest between rounds.
10/2/14
1600 M Run-Max effort
Strength: 3 RM Walking Lunge Steps (Front Rack, Overhead or DBs)
5 RFT:
15 Wall Ball
30 Double Unders (60 Singles)
10/1/14
Strength: 3 RM DL
Clean & Jerk
1x7 (1-1-1-1-1-1-1)
9/30/14
Strength: 3 RM Bench Press or Weighted Dips
For Time:
30 Calories Row
30 Burpees jumping over BB
30 Hang Cleans (135/95)
9/29/14
Strength: 3 RM Back Squat or OHS
3 RFT
20 GHD Situps
30 BB Row (95/75)
40 DB Snatch (20 reps each arm)
9/27/14
"Danny"
20-min AMRAP
30 Box Jumps
20 Push Press (115)
30 Pullups
9/26/14
"The Seven"
7 Rounds/7 Reps of each
Handstand Pushups
Thrusters (135/95)
Knees to Elbows
Deadlift (245/165)
Burpees
KB Swings (72/53)
Pullups
9/25/14
Strength: Clean technique work
"Elizabeth"
21-15-9
Clean (135/95)
Ring Dips
9/24/14
Strength: 3RM Deadlift
EMOM: 10 Minutes
2 Front Squats @ 85% of 1RM
1 Rope Climb
9/23/14
Strength: 5 RM Weighted Dips/Bench Press
For Time:
800 M Run
50 Box Jumps (24/20)
50 Pushups
50 Abmat Situps with yoga strap
800 M Row
9/22/14
Strength: 5RM OHS/Back Squat
For Time:
20 Press (95/65)
40 Walking Lunge Steps
30 Push Press (95/65)
60 Walking Lunge Steps
40 Push Jerk (95/65)
80 Walking Lunge Steps
9/20/14
"BULL"
2 RFT:
200 Double-Unders
50 OHS (135/95)
50 Pull-ups
Run 1 mile
9/19/14
Strength: 3 RM Split Squats
For Time:
21 Deadlift (225/155)
400 M Row
18 DL
400 M Row
15 DL
400 M Row
12 DL
400 M Row
9/18/14
Strength: 1 RM Snatch (any)
1600 M Row - Max effort
-5 minute Rest-
21-15-9
Box Jumps (24/20)
Abmat Situps
9/17/14
Strength: 1 RM Weighted Pullups
EMOM -- 10 Minutes
6 Overhead Walking Lunges (3 each leg)
9/16/14
Strength: 1 RM Front Squat
5 RFT
5 Thrusters (155/95)
10 Toes to Bar
15 KB Swings (72/53)
9/15/14
Lean Mean Green Challenge
Fitness Testing
9/12/14
3 RM Snatch (any)
Team WOD
9/11/14
Strength: 3 RM Split Squat
"Whitten"
5 RFT
22 KB Swings (72/53)
22 Box Jumps (24/20)
400 M Run
22 Burpees
22 Wall Balls (20/14)
9/10/14
Strength: 3RM Weighted Pullups
12 Minute EMOM:
3 Squat Cleans
9/9/14
Strength: 3RM Front Squat
3 Minute AMRAP:
9 Power Clean (same bar for all: 115/75)
9 Push Press
9 SDLHP
1 Minute Rest
4 Minute AMRAP:
6 Power Clean
6 Push Press
6 SDLHP
1 Minute Rest
5 Minute AMRAP:
3 Power Clean
3 Push Press
6 SDLHP
9/8/14
10-8-6-4-2
Knees to Elbows
Power Snatches (115/85)
OHS (115/85)
9/5/14
Strength: 5RM Split Squat
21-15-9:
Deadlift (225/155)
Ring Dips
9/4/14
Strength: 3 RM Snatch (any)
"Helen"
3RFT:
400 m Run
21 KB Swings (53/35)
12 Pullups
9/3/14
Strength: 5 RM Push Press
Clean & Jerk (3 RM)
9/2/14
Strength: 5 RM Front Squat
For Time:
500 M Row
30 Bench Press (BW)
1000 M Row
20 Bench Press (BW)
2000 M Row
10 Bench Press (BW)
8/30/14
"RANKEL"
20 MINUTE AMRAP
6 Deadlifts (225/150)7 Burpee Pullups10 KB Swings (2 pood)200 M Run
8/29/14
Strength: 1 RM Weighted Pullups
"Alexander"
5 RFT:
31 Back Squats (135/95)
12 Power Cleans (185/135)
8/28/14
Strength: 1 RM Split Squat
"Death By Jump Rope"
Start with 50 singles the first minute
Increase by 5 singles each minute
8/27/14
Strength: 1 RM Push Press
12 Minute EMOM:
Sled Push (1 direction each minute)
8/26/14
Strength: 1 RM Snatch (any)
14 Minute AMRAP:
400 M Run
10 Pushups/DB Row (5 each arm for DB Row)
20 Abmat Situps
8/25/14
Strength: 1 RM Front Squat
"JACKIE"
1000 M Row
50 Thrusters (45/35)
30 Pullups
8/24/14
"Severin"
50 Strict Pullups
100 Hand Release Pushups
5k Run
If you've got a twenty pound vest or body armor, wear it.
8/22/14
For Time:
50 Hand Release Pushups
25 Jumping Ball Slams
1:00 Battle Rope
50 KB Swings
25 GHD Situps
1:00 Push Sled
50 Box Jumps
25 Burpees
1:00 Pull Sled
50 Therapy Squats
25 Hollow Rock/Supermans
1:00 Farmer's Carry
8/21/14
Strength: 3 RM Split Squats
10 Rope Climbs
Rest 1 minute between each
8/20/14
Strength: 3RM Push Press
Baseline (For Time):
500m Row
40 Squats
30 Abmat Sit-ups
20 Hand-release Push-ups
10 Pull-ups
"Griff"
800m Run
400m Run Backwards
800m Run
400m Run Backwards
8/19/14
"Linda"10-9-8-7-6-5-4-3-2-1
DL (1 1/2 BW)
Bench (BW)
Clean (3/4 BW)
8/18/14
Beat the Coaches Challenge of the Week: Max Abmat Sit-ups in 2:00
Strength: 3RM Front Squat3 RFT
30 DB Press (35/25)20 Weighted Pullups (35/25)10 Weighted Dips (35/25)
8/17/14
"Hotshots 19"
6 RFT
30 Squats19 Power Cleans (135)7 Strict Pull-upsRun 400 meters
8/15/14
Team WOD
8/14/14
Strength: 5 RM Split Squats
For Time
400 M Run
50 KB Thrusters (35/26)
30 Burpees
800 M Run
30 Burpees
50 KB Thrusters (35/26)
400 M Run
(based on "The Beach" from the 2014 CrossFit Games)
8/13/14
Strength: 3 RM Snatch (any)
Turkish Getups
3-3-2-2-2-1-1-1-1-1
8/12/14
Strength: 5 RM Push Press
Tabata This!
20 Seconds of work/10 seconds rest
8 Rounds
1 Minute rest between movements
Rowing (Calories)
Squats
Pullups
Pushups
Situps
8/11/14
Strength: 5 RM Front Squat
12 Minute AMRAP
Ascending by 3 each round
3 Toes to Bar
3 Push Jerk (75/55)
3 Sumo Deadlift High Pull (75/55)
8/10/14
"Jack"
20 Minute AMRAP
10 Push Press (115/85)
10 KB Swings (53/35)
10 Box Jumps (24/20)
8/8/14
Triple 3
3000 M Row
300 Double Unders
3 Mile Run
(From the 2014 CrossFit Games)
8/7/14
Strength: 1 RM Barbell Row
5 Rounds for Time
15 Power Cleans (115/85)
9 Handstand Pushups
8/6/14
Strength: 1 RM Push Jerk
Every Minute on the Minute
12 Minutes
2 Tire Flips
8/5/14
Strength: 1 RM Back Squat
For Time
21-15-9
Burpees
Press (95/65)
Goblet Squats
8/4/14
Strength: 1 RM Bench Press
"The Freak"
For TIme (Fran, Eva, Annie, Kelly Combo)
21 Thrusters: 95/65
21 Pull-Ups
800 M Run
30 KB Swings 53/35
30 Pull-Ups
50 Double Unders
50 ABMAT Sit-Ups
400 M Run
30 Box Jumps 24/20
30 Wall Balls 20/14
8/3/14
"Roy"
5 RFT
15 DL 225
20 Box Jumps
25 Pullups
8/1/14
Clean & Jerk
1 X 7
Rest 5:00 minutes
Roue 2k Time Trial
7/31/14
Strength: 3 RM Push Jerk
For Time:
100-Meter walking lunge
800-Meter run
100 Squats
7/30/14
Strength: 3 Rep Max Barbell Row
Thruster
3-2-2-2-1-1-1-1-1
7/29/14
Strength: 3 Rep Max Back Squat
"Death By Pullups"
1. Pullup the 1st Minute
2. Pullups the 2nd Minute
3. Continue until you cannot complete the required reps in the minute allowed.
7/28/14
Strength: 3 Rep Max Bench Press
"The Ghost"
6 Rounds / 1 Minute Each
Rowing
Burpees
Double Unders
Rest
Separate scores for each
7/27/14
"Blake"
Four Rounds For Time:
100 Foot Walking Lunge with 45 LB
Plate Held Overhead
30 Box Jumps, 24 Inch Box
20 Wallball shots, 20 Pound Ball
10 Handstand Push-ups
7/25/14
3 Rounds For Time
25 GHD Situps
5 Clean & Jerk (205/155)
7/24/14
Strength: 3 RM Deadlifts
4 RFT
With a weighted Vest or Dumbells
50 Step Ups (20)
400 M Run
7/23/14
Strength: 5 RM Barbell Row
"Hard Cindy"
20 Minute AMRAP
5 Weighted Pullusps (35/20)
10 Pushups with Feet on 30" Box
15 Squats holding a 45/25 Plate
7/22/14
Strength: 5 Rep Max Back Squat
4 Rounds For Time
12 Box Jumps (24/20)
6 Toes To Bar
3 Push Press (115/85)
7/21/14
Strength: 5 Rep Max Bench Press
12 Minute As Many Reps As Possible
5 Front Squat (@75% of 1 Rep Max)
10 Burpees
7/20/14
"DG"
10 Minute AMRAP
8 Toes To Bar
8 Dumbbell Thrusters
12 Steps of DB Walking Lunge
7/18/14
"Grace"
For Time
30 Clean and Jerks
7/17/14
Strength: 1 Rep Barbell Row
For Total Reps
2:00 Minutes of Each
Pullups
Pistols
Calorie Row
Wall Balls
7/16/14
Strength: 1 RM BAck Squat
EMOM (12 Minutes)
1 Power Snatch (80% of 1 RM)
2 OHS
7/15/14
Strength: 1 Rep Max Push Jerk
"Diane"
21-15-9
Deadlift
Handstand Pushups
7/14/14
Strength: 1 Rep Max Bench Press
20 Minutes
As Many Reps As Possible
5 Ring Dips
10 Hollow Rocks
20 Double Unders
7/13/14
"Jason"
100 Squats
5 Muscle Ups
75 Squats
10 Muscle Ups
50 Squats
15 Muscle Ups
25 Squats
20 Muscle Ups
7/11/14
3 RFT (Rounds For Time)
21 Burpees
21 Wall Balls
21 Squat Cleans (135/95)
7/10/14
10 Rounds OF:
1 Minute Of Rowing
Rest 15 Seconds
30 Seconds of 95-lb. Shoulder Press
Rest 15 Seconds
7/9/14
3 Rep Max Push Jerk
3 RM Barbell Row
Every Minute On The Minute
12 Minutes
6 Front Rack Walking Lunges 3 each leg
7/8/14
3 Rep Max Back Squat
5 Rounds For Time
5 Power Snatch (95/75)
10 Box Jumps (24/20)
15 Pushups
7/7/14
3 RFT (Rounds For Time)
50 Medicine Ball Cleans
800 M Run
7/6/14
"JOSH"
95 # OHS, 21 Reps
42 Pull-Ups
95 # OHS, 15 Reps
30 Pull-Ups
95 # OHS, 9 Reps
18 Pull-Ups
7/4/14
Team Kickball @ "Old Track" by AHS
9:30 AM
7/3/14
Strength: 5 RM Barbell Row
5 RFT
400 M Run
15 Thrusters 95/65
7/2/14
5 RM Back Squat
15 Handstand Pushups
3 L-Pullups
12 HSPU
6 L-Pushups
9 HSPU
9 L-Pullups
6 HSPU
12 L-Pushups
3 HSPU
15 L-Pushups
7/1/14
Strength: 5 RM Push Jerk
10 Rounds Of:
1 Minute Rowing
Rest 15 Seconds
30 Seconds Of Pushups
Rest 15 Seconds
6/30/14
Strength: 5 RM Bench Press
4 RFT
25 KB Swings (53/35)
25 Box Jumps (24/20)
6/29/14
Zembiec
5 RFT
11 Back Squats (185/135)
7 Strict Burpee Pullups
400 M Run
6/27/14
21-15-9
Squat Cleans (135/95)
Hand Release Pushups
6/26/14
50 Calorie Row
50 Box Jump Overs (24/20)
50 Deadlifts (180/120)
50 Wall Ball (20/14)
50 Ring Dips
50 Wall Ball
50 Deadlifts
50 Box Jump Overs
50 Calorie Row
6/25/14
1 RM Back Squat
1 RM Push Jerk
25 Negative Pullups
6/24/14
Strength: 1 RM Barbell Row
3 Rounds
Run 60 Seconds / Rest 60 Seconds
Run 60 Seconds / Rest 45 Seconds
Run 60 Seconds / Rest 30 Seconds
Run 60 Seconds / Rest 15 Seconds
6/23/14
Strength: 1 RM Bench Press
5 RFT
15 Overhead Squats (95/65)
30 Double Unders
6/22/14
Helton
3 RFT
800 M Run
30 DB Squat Cleans 50#
30 Burpees
6/20/14
3 RFT
10 Squat Snatch
400 M Run
6/19/14
Fight Gone Bad
3 Rounds of:
Wall-Ball, 20 lb ball, ten ft target
Sumo Deadlift High-Pull, 75 lbs
Box Jumps 20" box
Push-Press, 75 lbs
Row
In this workout, you will move from each of the five stations after one minute.
6/18/14
3 RM Bench Press
3 RM Push Jerk
3 RM Weighted Dips
6/17/14
Strength: 3 RM Barbell Row
5RFT
10 Pullups
5 Pistols Right Leg
10 Toes To Bar
5 Pistols Left Leg
6/16/14
Strength: 3 RM Bench Press
3 RFT
1k Row
15 Thrusters (115/85)
6/15/14
"Hansen"
5 RFT (Round For Time)
30 KB Swings (72/53)
30 Burpees
30 GHD Situps
6/13/14
12 Minute AMRAP
3 Squat Snatch
5 Handstand Pushups
7 Box Jumps (24/20)
6/12/14
5 RM Barbell Row
4 RFT (Rounds For Time)
25 Burpees
25 Pullups
6/11/14
5 RM (Rep Max) Back Squats
5 RM Push Jerk
6/10/14
5 RM Bench Press
7 RFT
7 Front Squats (155/115)
7 Ring Dips
6/09/14
3 RM Squat Snatch
Run 1600 M
Rest 3 Minutes
Run 1200 M
Rest 2 Minutes
Run 800 M
Rest 1 Minute
Run 400 M
6/06/14
7 RFT (Rounds For Time)
7 Squat Snatch (115/75)
40 Double Unders
6/05/14
"Nancy"
5 RFT (Rounds For Time)
400 M Run
15 Overhead Squats (95/65)
6/04/14
EMOM (Every Minute On The Minute)
10 Minutes
3 Reps of Sumo Deadlift High Pull
6/03/14
4 Rounds For Time
500 M Row
25 Bench Press (135/95)
6/02/14
1 Mile Run Time Trial
Then Recovery WOD
3 Times of 15 Reps each
GHD Situps
GHD Hip Extensions
Pullups
Bench Press
KB Swings
5/30/14
5 RFT
20 Strict Ring Dips
14 Thrusters (135/95)
5/29/14
Strength: 1 RM Bench Press
3RFT
50 Calorie Row
15 Handstand Pushups
50 Double Unders
5/28/14
Strength: 1 RM Push Press
Find 1 RM Front Squat
Then, 4x5 Reps @ 90% of 1 RM
5/27/14
Strength: 1 RM Snatch (Any)
4 RFT
25 Wall Balls (20/14)
100 ft Walking Lunges
3 Rope Climbs
5/26/14
MURPH CHALLENGE
1 Mile Run
100 Pull Ups
200 Push Ups
300 Squats
1 Mile Run
5/23/14
3 RM Snatch
50-40-30-20-10
GHD Situps
KB Swings (72/53)
5/22/14
3 RM Dead Lift
8 Rounds
Alternating on the Minute
Max Reps Double Unders
Hold Plank
5/21/14
Strength: 3 RM Front Squat
3 RM Bench Press
Every Minute On The Minute (EMOM)
10 Minutes
3 Split Squats (Each leg)
5/20/14
Strength: 3 RM Push Press
5 RFT
25 ft Overhead Walking Lunge Steps
(135/95)
15 Knees to Elbows
5/19/14
Strength: 3 RM Clean
WOD:
20 Minute Amrap
Run 400 M
Then 3 Rounds of:
5 Pullups
10 Pushups
15 Squats
5/16/14
5RM Split Squats
20 Minute AMRAP
20 Ring Rows
20 Wall Balls (20/14)
5/15/14
5RM Push Jerk
Tabata Something Else
Pullups
Pushups
Abmat Situps
Squats
5/14/14
5RM Bench Press
3RM Power Cleans
10 Rounds For Time
5 OHS (65% of 1RM)
50 M Hill Sprint
Rest 30 Seconds Between Rounds
5/13/14
5RM Barbell Row
4 Rounds For Time
15 Box Jumps (24/20)
15 Push Press (95/65)
15 Dips
5/12/14
5RM Back Squat
For Time
21 Deadlift (225/185)
800 M Run
15 Deadlift (225/185)
800 M Run
9 Deadlift (225/185)
800 M Run
5/9/14
1RM Power Clean
21-15-9-6-3
Strict Handstand Pushups
Front Squats (195/135)
Burpees
5/8/14
1 RM Overhead Squat
1 RM Weighted Dips
"Grace"
For Time
3o Clean & Jerk (135/95)
5/7/14
3RM Deadlift
AMRAP
Round 1
3 Minutes
10 DB Bench Presses
10 DB Row
10 Goblet Squats
1 Minute Break
Round 2
4 Minutes
8 DB Bench Presses
8 DB Row
8 Goblet Squats
1 Minute Break
Round 3
5 Minutes
6 DB Bench Presses
6 DB Row
6 Goblet Squats
5/6/14
1RM Push Press
For Time :
500 M Row
100 Double Unders
40 Abmat Situps
75 Double Unders
30 Abmat Situps
50 Double Unders
20 Abmat Situps
25 Double Unders
500 M Row
5/5/14
1RM Front Squat
"Eva"
5 Rounds for Time
800 M Run
30 KB Swings
30 Pullups
5/2/14
3RM Deadlift
"Fran"
21-15-9
Thrusters (95/65)
Pullups
5/1/14
3RM Bench Press
12 Minute AMRAP
15 Backsquats (Bodyweight)
400 M Run
4/30/14
3RM Split Squat
3RM Snatch (any)
Hang Power Clean
3@50%
3@60%
3@65%
2@70%
2@70%
4/29/14
3RM Front Squat
4 Rounds for Time
Max Rep Handstand Pushups
15 Barbell Row
Rest 1 minute between rounds
4/28/14
3RM Press
5 RFT
5 Overhead Squats (135/95)
10 Box Jumps (24/20)
15 Abmat Situps
4/25/14
Team WOD
4/24/14
3RM Power Clean
For Time
300 KB Swings
4/23/14
5RM Back Squat
5RM Weighted Dips
"Isabel"
30 Snatch (135/95)
4/22/14
5RM Bench Press
3 Minute AMRAP
3 Rounds
1 Minute rest between rounds
3 Deadlift (135/95)
6 Hand Release Pushups
9 Squats
4/21/14
5RM Overhead Squat
21 Press (95/65)
400 M Run
21 Push Press (95/65)
400 M Run
21 Push Jerk (95/65)
4/18/14
1 RM Power Clean or Clean
10 RFT
6 Toes To Bar
6 Wall Ball (20/14)
6 KB Swings (53/35)
4/17/14
1 RM Bench Press
6 RFT
10 Box Jumps (24/20)
10 GHD Situps
10 Ring Dips
4/16/14
CrossFit Total
1 Rep Max of each
Back Squat
Press
Deadlift
4/15/14
1 RM Weighted Dips
4 RFT
15 DB Thrusters
20 Walking Lunge Steps
15 Burpees
4/14/14
1 RM Barbell Row
"Mary"
20 Minute AMRAP
5 Handstand Pushups
10 Pistols
15 Pullups
4/11/14
3RM Snatch Grip Deadlift
3RM Weighted Pullups
12 Minute AMRAP
10 Power Cleans (135/95)
200 M Row
4/10/14
3 RM Bench Press
10 50 M Hill Sprints
Recover walking back downhill
4/9/14
Hang Power Snatch
3-3-3-2-2
Barbell Walking Lunge
5x5
Push Jerk
3-3-3-2-2
4/8/14
3RM Barbell Row
"Plyo Barbara"
5 Rounds. Each for Time.
10 Plyo Pushups
15 Jumping Pullups
20 Hollow Rocks
25 Jumping Squats
4/7/14
3RM Front Squat
3 RFT
50 Double Unders
25 KB Swings
25 Box Jumps (24/20)
4/4/14
5 RM Press
For Time and Reps
1k Row
Tabata Squats
1k Run
4/3/14
5 RM Split Squats
5 RM Weighted Pullups
Push Press
12x2 on 45 Seconds
@ 65% of 1 RM
Dynamic Effort
4/2/14
CF Games Open WOD 14.5
4/1/14
LMG Challenge Fitness Testing
or
21-15-9
Power Clean (135/95)
DB Bench Press
3/31/14
LMG Challenge Fitness Testing
3/28/14
Team WOD
3/27/14
1 RM Bench Press
3 RM Split Squats
Every Minute on the Minute
10 Minutes
2 Front Squat
@ 65% of 1 RM
Dynamic Effort
3/26/14
1 RM Power Clean
5 Rounds for Time
5 Deadlift (315/215)
10 Burpees
3/25/14
1 RM Back Squat
CF Games Open WOD 14.4
3/24/14
1 RM Push Press
5 Rounds for Time
7 Overhead Squats (135/95)
14 Pushups
28 Double Unders
3/21/14
3 RM Clean/Power Clean
Clock set for 12 Minutes
4 Minutes of Clean & Jerk (135/95)
4 Minutes of Rowing
4 Minutes of Burpees
3/20/14
3 RM Split Squats
3 RM Weighted Dips
Every Minute on the Minute
1 Power Snatch
2 Hang Power Snatches
3 Overhead Squats
3/19/20
3 RM Bench Press
5 Rounds for Time
400 M Run
21 Back Squat (135/95)
7 Muscle Ups
3/18/14
3 RM Back Squat
"Annie"
Reps for Time
50-40-30-20-10
Double Unders
Abmat Situps
3/17/14
CF Games Open WOD 14.3
3/14/14
3RM Deadlift (Snatch Grip)
4 Rounds for Time
15 Wall Balls
100ft Walking Lunge
10 DB Snatch (45/35) each arm
3/13/14
5 RM Weighted Dips
5 RM Split Squats
Clean & Jerk
1-1-1-1-1-1-1
Rest 90 seconds between each rep
3/12/14
3 Rounds for Time
500 M Row
15 DB Thrusters (40/30)
15 Toes to Bar
3/11/14
Strength- 5 RM Push Jerk
21-15-9
Front Squat
Burpees
3/10/14
For Time
800 M Run
20 Ring Pushups
800 M Run
30 Box Jumps (24/20)
800 M Run
40 Abmat Situps
800 M Run
50 Therapy Squats (15/10)
3/7/14
CF Games Open WOD 14.2
3/6/14
3 RM Squat Clean
3 RM Deadlift
Every Minute on the Minute
12 Minutes
3 Thrusters (105/75)
3/5/14
1 RM Back Squat
"Lynne"
5 Rounds for Max Reps
No Time Component
Bench Press (Body Weight)
Pullups
3/4/14
5 Rounds for Time
5 Split Squats (45/35) each leg
30 KB Swings (53/35)
10 Ring Dips
3/3/14
Lean Mean & Green
Baseline Fitness Testing
2/28/14
CF GAMES OPEN WOD 14.1
2/27/14
3 RM Power Clean
3 RM Push Jerk
5x5 Back Squat
2 Second hold in bottom
2/26/14
3 RM Snatch
Max Reps of each during time
1 Minute of Squats
2 Minutes of Double Unders
3 Minutes of Pushups
4 Minutes of Abmat Situps
5 Minutes of Pullups
2/25/14
3 RM Barbell Row
Team WOD
A. 250 M Row
B. Plank
C. 100 KB Swings
100 MBC
100 Box Jumps
Rotate positions after rower completes 250 M Row. WOD is completed when all reps of KB Swings, MBC and Box Jumps are completed as a team.
2/24/14
3 RM Front Squat
4 Rounds
400 M Run
Max Reps Bench Press
2/21/14
5 RM Bench Press
Run 800 M
Recover*
Run 400 M
Recover*
Run 200 M
Recover*
Run 100 M
* Recovery is 1:1
e.g. 800 M run=4:00 then recover 4:00 before starting 400 M run.
2/20/14
5 RM Front Squat
5 RM Push Press
Every Minute on the Minute
12 Minutes
6 Walking Lunge Steps
(Must clean the bar from the ground)
2/19/14
Attempt PRs with as much warm-up, ramp-up and rest between efforts as needed.
1 RM Deadlift
1000 M Row
Pull-ups
2/18/14
5 RM Press
"Elizabeth"
21-15-9
Clean (135/95)
Ring Dips
2/17/14
5 RM Back Squat
For Time
20 DB Snatch
20 MBC/Wall Ball
20 GHD Situps w/Med Ball
20 Burpee Box Jumps
20 Jumping Slam Balls
2/14/14
"Jack"
20 Minute AMRAP
10 Push Press (115)
10 KB Swings (1.5 Pood)
10 Box Jumps (24)
2/13/14
1 RM Front Squat
1 RM Push Jerk
5x5 Split Squat
Max Reps on Last Set
2/12/14
1 RM Bench Press
20 Pistols
5 Deadlift (185/115)
15 Pistols
10 Deadlift
10 Pistols
15 Deadlift
5 Pistols
20 Deadlift
2/11/14
3 RM Barbell Row
5 K Row
or
1 Min On 1 Min off Aerodyne
2/10/14
3 RM Back Squat
"Angie"
100 Pullups
100 Pushups
100 Situps
100 Squats
2/7/14
Strength
3RM Push Press
21-15-9
Hang Cleans
Toes to Bar
2/6/14
Strength
3 RM Deadlift
3 RM Weighted Dips
Every Minute on the Minute
12 Minutes
2 Front Squat (75% 1 RM)
2/5/14
Strength
3 RM Clean/Power Clean
10 RFT
12 Burpees
12 Pullups
2/4/14
Strength
3 RM Bench Press
"Jerry"
Run 1 Mile
Row 2 K
Run 1 Mile
2/3/14
Strength
3 RM Back Squat
7 Minute AMRAP
3 Deadlift (225/155)
5 Pushups
7 KB Swings (70/53)
1/31/14
"Amanda"
9-7-5
Muscle Ups
Snatch (135/95)
1/30/14
Strength WOD:
3x6 Power Cleans
5x5 Weighted Pullups
3x6 1st Pull Snatch (110% Max)
1/29/14
Strength:
Push Press
4 RFT
Row 1000 Meters
Rest 90 Seconds between each
1/28/14
Strength:
Front Squat
3 RFT
20 of each
Hand Release Pushups
Chest to Bar Pullups
Therapy Squats
GHD Situps
GHD Hip Extensions
1/27/14
Strength:
Deadlift
For Time:
45 Thrusters
45 Ring Dips
1/24/14
1500 M Row
60 Back Squats (115/75)
1000 M Row
40 Power Cleans (115/75)
500 M Row
20 Push Press (115/75)
1/23/14
Strength WOD
5x5 DB Bench
Max Reps last set
1/22/14
"Dirty Dozen"
25 Walking Lunge Steps
20 Pullups
50 Box Jumps (20")
20 Double Unders
25 Ring Dips
20 Knees to Elbows
30 KB Swings
30 Abmat Situps
20 Hang Squat Cleans (35/25 DB)
25 Back Extensions
30 Wall Ball (20/14)
3 Rope Climb Ascents
1/21/14
25-15-5
Sumo Deadlift High Pull (115/75)
Decline Pushups
1/20/14
"Nicole"
20 Minute AMRAP400 M Run
Max Rep Pullups
1/17/14
15-12-9-6-3
Barbell Row (135/95)
Clean & Jerk (135/95)
Hand Release Pushups
1/16/14
Strength WOD
20 Negative Pullups
1/15/14
3 Rounds for Time
100 Double Unders
30 Hollow Rock/Supermans
30 Jumping Squats
1/14/14
10 Minute AMRAPAscending by 3 each round
3 Push Press (75/55)
3 Box Jumps (24/20)
1/13/14
"Helen"
3 Rounds for Time
400 M Run
21 KB Swings
12 Pullups
1/10/14
"Kelly"
5 Rounds for Time
Run 400 M
30 Box Jumps (24/20)
30 Wall Ball (20/16)
1/9/14
Strength WOD
5x5 Bench Press
5x5 Back Squat
5x5 Barbell Row
Max reps on last set
1/8/14
15-12-9
Power Cleans (135/95)
Ring Pushups
1/7/14
3 Minutes each/Max Reps
1 Minute break between each
Double Unders
Slosh Pipe Walking Lunge Steps
Bench Press (45/35)
Rowing (Max Distance)
1/6/14
"The Seven"
7 Rounds, 7 Reps of each
Handstand Pushups
Thruster
Knees to Elbows
Deadlift
Burpees
KB Swings
Pullups
1/3/14
Strength WOD
1 RM BB Row
1 RM Snatch
5x5 Front Squat
2 second hold in bottom
1/2/14
3 RFT
20 Pushups DB Row
20 Pistols
30 KB Swings (55/35)
1/1/14
"Lumberjack 20"