WORKOUT OF THE DAY - 2015 ARCHIVE
12/31/15
Strength: 1 RM Power Snatch
Active Recovery:
10-15 Minute Warmup
20-30 minutes of mobilizing troubled areas
12/30/15
Strength: 1 RM Deadlift
15 Minute AMRAP:
5 Squat Cleans (155/115)
5 Burpees over BB
12/29/15
Strength: 1 RM Power Clean
Strength WOD:
Split Jerk 3-3-3-3-3-3-3
12/28/15
Strength:
20 RM Front Squat/Back Squat (60% of 1 RM +15#) 20 RM Press/Bench Press (60% of 1 RM + 15#)
"Helen"
3 RFT:
400 M Run
21 KB Swings (53/35)
12 Pullups
12/26/15
Strength:
20 RM Front Squat/Back Squat (60% of 1 RM +10#) 20 RM Press/Bench Press (60% of 1 RM + 10#)
21-15-9 For Time:
Calorie Row
OH Plate Lunges (45/25)
Pullups
12/23/15
5 RFT:
10 Deadlift (225/155)
10 Snatch (75/55)
10 HSPU
10 Snatch (75/55)
12/22/15
Strength: 1 RM Weighted Pullups
8 Minute EMOM:
2 Split Jerks @ 60% of 1 RM
12/21/15
Strength:
20 RM Front Squat/Back Squat (60% of 1 RM +10#) 20 RM Press/Bench Press (60% of 1 RM + 10#)
For Time:
2000 M Row
40 Russian KB Swings (72/53)
80 Toes to Bar
40 Russian KB Swings (72/53)
2000 M Row
12/19/15
The 12 Days of Christmas - Team WOD
25 Min AMRAP:
1 Man Maker in a Pear Tree (35/25)
2 Power Cleans (75/55)
3 Push Press (75/55)
4 AbMat Situps
5 Golden Ring Dips
6 Boxes Jumping (24/20)
7 Squats a Thrusting
8 Kettlebells Swinging (53/35)
9 Lunges Walking (45/35 plate)
10 Frogs a Leaping
11 Pushups Pushing
12 Calories Rowing
12/18/15
Strength:
20 RM Squat (Front or Back)
20 RM Press (Shoulder or Bench)
"Fight Gone Bad"
3-5 rounds, each move for 1 minute:
Wall Ball (20/14)
SDLHP (75/55)
Box Jump (24/20)
Push Press (75/55)
Row (Cal)
- Rest 1 minute between each round
12/17/15
Strength: 3RM Weighted Pullups
Active Recovery:
10-15 Minute Warmup
20-30 minutes of mobilizing troubled areas
12/16/15
Strength: 3 RM DL
800 M Run (for time)
- then 8 Minute AMRAP:
8 Chest to Bar Pullups (4 Negatives)
8 Alternating DB Snatch (55/35)
- then 800 M Run (for time)
12/15/15
Strength: 3 RM Power Snatch
5 Rounds, on every 2 minutes:
0:15 Max Hang Power Clean @ 65% of 1 RM
12/14/15
Strength:
20 RM Squat (Front or Back)
20 RM Press (Shoulder or Bench)
12 Minute AMRAP:
10 Burpees
25 Double Unders
12/12/15
Strength: Barbell Row 5 RM
SHAM
7 RFT:
11 body-weight deadlifts
100-meter sprint
12/11/15
Strength:
20 RM Front Squat @60% of 1 RM
20 Bench Press @60% of 1 RM
10 Min AMRAP:
20 Box Jumps (24/20)
10 HSPU
12/10/15
Strength: 5RM Weighted Pullups
Active Recovery:
10-15 Minute Warmup
then
20-30 minutes of mobilizing troubled areas
12/9/15
Strength: 3 RM DL
3 RFT:
50 M Walking Lunge Steps
20 KB Swings (53/35)
400 M Run
12/8/15
Strength: 3 RM Power Snatch
10 Minute EMOM:
2 Push Press @65% of 3 RM
12/7/15
Strength:
20 RM Back Squat @60% of 1 RM
20 RM Press @60% of 1 RM
8 Minute AMRAP:
- Ascending by 2 each round -
2 Hand Release Pushups
2 MBC (20/14)
12/5/15
Strength: 1 RM Weighted Pullups
"LYNNE"
- 5 Rounds for max reps. No time component -
BW Bench Press
Pull-ups
12/4/15
Strength: 1 RM Power Snatch
20 Min AMRAP:
20 Cal Row
10 Burpees, over BB
5 Thrusters (185/125)
12/3/15
Strength: 3 RM Barbell Row
Active Recovery:
10-15 Minute Warmup
then
20-30 minutes of mobilizing troubled areas
12/2/15
Strength: 1 RM Back Squat
8 Minute AMRAP:
16 Double Unders
8 Toes to Bar
2 Clean & Jerks (185/135)
12/1/15
Clean, 1 RM
Bench Press, 1 RM
OHS 1 RM
11/30/15
Strength: 1 RM Press
"Angie"
For Time
100 Pullups
100 Pushups
100 Situps
100 Squats
11/28/15
Strength- 3 RM Weighted Pullups
4 Rounds, each For Time:
10 Front Squats @ 55% of 1RM
400 M Run
- rest 60 seconds between rounds -
11/27/15
Strength: 3 RM Barbell Row
12 Minutes AMRAP:
3 Snatches (135/105)
6 Clean and Jerks
9 Chest to Bar Pullups
54 Double Unders
11/25/15
Strength: 3 RM Power Snatch
7 RFT:
7 Power Cleans (95/65)
7 Thrusters (95/65)
7 Bar-facing burpees
11/24/15
Strength: 3 RM Press
10 Minute EMOM:
- Alt Movements -
3 DL @75% of 1 RM
:30 Max Weighted Chin ups (20#/10#) (Supinated grip)
11/23/15
Strength: 3 RM Back Squat
21-15-9:
Wall Balls (20/14)
Bench Press @60% of 3RM
11/20/15-11/21/15
Strength: 3 RM Power Snatch
"Tabata This!"
Row
- Rest 1 minute
Squat
- Rest 1 minute
- Pull-up
- Rest 1 minute
Push-up
- Rest 1 minute
Sit-up
11/19/15
Strength: Weighted Pullups
Active Recovery:
10-15 Minute Warmup
then
20-30 minutes of mobilizing troubled areas
11/18/15
Strength: 5 RM Barbell Row
For time:
10 box jumps (42/30)
10 bar muscle-ups
20 KB Snatches (53/35)
20 Pistols (alternating)
30 toes-to-bars
30 OHS (75/55)
40 GHD sit-ups
40 MBC (20/14)
50 burpees
50 triple-unders
11/17/15
Strength: 5 RM Press
10 Minute EMOM:
1 Hang Power Clean
+ 1 Power Clean
@ 65% of 1 RM HPC
11/16/15
Strength: 5 RM Back Squat
3 RFT:
5 Deadlift (80% of 1 RM)
15 Strict Chin Ups
:60 Max DB Thrusters (35/25)
11/14/15
Post Lean Mean Green Challenge Team WOD
11/13/15
Strength: 1 RM Weighted Dips
For Time:
50 Lunges (alternating)
- then
5 RFT:
20 Double Unders
12 Hip Extensions
- then
50 Lunges (alternating)
11/12/15
Strength- 1 RM Deadlift
Active Recovery:
10-15 Minute Warmup
then
20-30 minutes of mobilizing troubled areas
11/11/15
Three Wise Men
"Jeremy"
4 Minute AMRAP:
5 Hang Squat Snatch (185/125)
10 Burpees over BB
- rest 2 Minutes
"Ben"
4 Min AMRAP:
10 Power Cleans (185/125)
20 Pullups
- rest 2 Minutes
"Beau"
4 Minute AMRAP:
15 Box jump overs (24/20)
30 Wall Ball (20/14)
11/10/15
Strength: 1 RM Bench Press
Strength WOD:
Hang Squat Snatch 3-3-3-3-3
Hang Power Clean 3-3-3-3-3
11/9/15
LMG Baseline Re-Test
Strength: 1 RM Front Squat (or Back Squat)
800 M Run
- rest 1 Minute
Max Reps Pullups in 1 minute
- rest 1 Minute
Max Reps Hand-release Pushups
11/6/15
2 x 5 minute AMRAP:
5 Bent-over BB Rows (supine grip) 165/115
10 Pushups
20 Double Unders
- Rest 3 minutes after the first AMRAP -
11/5/15
Strength: 3 RM Hang Power Clean
5 RFT:
15 Chest to Bar Pullups
400 M Run
11/4/15
Strength: 3 RM Deadlift
"Grace"
30 Reps of Clean & Jerk (135/95)
11/3/15
Strength: 3 RM Bench Press
3 Rounds of:
Max Back Squats in :20 at 75% of 1 RM
- Rest 2:30 between rounds -
11/2/15
Strength: 3 RM Front Squat/OHS
4 RFT:
5 DL @ 75% of 1 RM
10 Burpee Box Jumps (24/20)
10/31/15
Halloween Partner WOD
31 Reps of Each For Time:
1. Walking DEADlifts
2. Blood thirsty thrusters
3. Graveyard jumps (box jumps)
4. Pumpkin push press
5. Death by double unders
6. Goblin squats (goblet squats)
7. Terror toes to bar
8. Werewolf wall balls
9. Frankenstein front squats
10. Body bag sit-ups (ghd sit-ups)
- Finish with a 200m zombie run -
10/30/15
Strength: 3 RM Hang Power Clean
Rowing Interval Work:
10x 1:40/Rest :20
- Score is M Rowed each interval -
10/29/15
Strength: 5 RM Weighted Dips
LMG Re-Test #2 WOD
3 RFT:
400 M Run
30 Box Jumps
30 Wall Balls
10/28/15
Strength: 3 RM Deadlift
10 Minute EMOM:
2 Hang Power Clean + Front Rack Reverse Lunges
(1 each leg each round)
10/27/15
Strength: 5 RM Bench Press
4 RFT:
30 Pushups
20 FS (115/85)
20 Push Press (115/85)
30 GHD Situps
10/26/15
Strength: 5 RM Front Squat/OHS
3 rounds for time of:
5 Squat Cleans @ 70% of 1 RM
25 Double Unders
- Rest 0:60 and then Repeat -
10/24/15
"Willy"
3 RFT:
800 M Run
5 Front Squat (225/155)
200 M Run
11 C2B Pullups
400 M Run
12 KB Swings (72/55)
10/23/15
Strength: 1 RM Hang Power Clean
For Time:
25 Burpees
5 Rope Climbs
15 Burpees
3 Rope Climbs
5 Burpees
1 Rope Climb
10/22/15
Strength: 3 RM Deadlift
Fall LMG Re-Test #1
"Fran"
21-15-9:
Thrusters (95/65)
Pullups
10/21/15
Strength: 1 RM Weighted Dips/3 x 15 Box Dips
10 Minute EMOM:
0:10 Seconds of Max
Hang Power Clean @ 55% of 1 RM
10/20/15
Strength: 1 RM Front Squat/OHS
7 RFT:
10 Sumo DL High Pull (95/65)
10 Ring Dips
10/19/15
Strength: 1 RM Bench Press
12 Minute Team AMRAP:
- Teams of 2-
7 Box Jump Overs (24/20)
7 Toes to Bar
7 Hang Power Snatch (95/65)
-Partners alternate movements
10/17/15
5 RFT:
1000 M Row
100 DUs
10/16/15
Strength: 3 RM Hang Power Clean
For Time:
1 Mile Run
100 Abmat Situps
100 Back Extensions
1 Mile Run
10/15/15
Strength: 3 RM Weighted Dips/ 5x5 Neg. Pullups
"Grace":
30 Clean & Jerk (135/95)
10/14/15
Strength: 3 RM Bench Press
Every 2 Minutes for 12 Minutes:
2 Tire Flips
10/13/15
Strength: 3 RM Front Squat/OHS
12-9-6:
Muscle Ups
Deadlifts (275/225)
10/12/15
"OPT Repeatability Test"
3 rounds, each at 100% effort:
Row 250m
10 Kettlebell Swings (70/53)
10 Burpees
10 Kettlebell Swings
10 Burpees
10 Kettlebell Swings
Row 250m
- Rest 12 minutes between rounds -
10/10/15
For Time:
- Begin each round with 250 M Row -
21-18-15-9-6-3:
KB Swing (70/50)
Double Under
Front Squat (155/125)
Box Jump (24/20)
10/9/15
Strength: 5 RM Weighted Dips
5 Rounds each for time:
750 M Row
- Rest 3 minutes -
10/8/15
Strength: 3 RM Hang Power/Squat Clean
LMG Test WOD #2
3 RFT:
400 M Run
30 Box Jumps (24/20)
30 Wall Balls (20/14)
10/7/15
Strength: 3 RM Deadlift
10 Minute EMOM:
2 Sumo Deadlift Highpull @ 85% of 5 RM from previous week
10/6/15
Strength: 5 RM Bench Press
10 Minute AMRAP:
- Ascending by 2 each round -
2 KB Swings (53/35)
2 Goblet Squat (53/35)
2 Single arm alternating KB (DB) Snatch (53/35)
10/5/15
Strength: 5 RM Front Squat/OHS
For Time:
25-20-15-10-5:
Double Unders
Pushups
- then -
25-20-15-10-5:
Double Unders
Abmat Situps
10/3/15
4 RFT:
50 DUs
40 Wall Balls (20/16)
30 Pullups
20 KB Swings (70/53)
10 Reverse Walking Lunge (135/115)
10/2/15
Strength: 1 RM Weighted Pullups/5x5 Neg. PUs
For Time:
800 M Run
- then
3 Rounds
15 Knees to Elbow
10 DB Bench (65/45)
10/1/15
Strength: 1 RM Power Snatch
"Fran"
21-15-9:
Thrusters (95/65)
Pullups
Workout of the Day - September 2015 Archive
9/30/15
Strength: 1 RM Split Squats
5x5 Sumo DL High Pull
9/29/15
Strength: 1 RM Back Squat
21-15-9:
Power Clean (135/95)
Barbell Row (135/95)
9/28/15
Strength: 1 RM Push Press/Push Jerk
12 Minute AMRAP:
- Teams of 3 -
20 Calorie Row
Burpees
Hold Plank
(Controlled by Rower)
9/26/15
4 RFT:
800M Row
3 Rope Climbs
10 KB (70/53)
9/25/15
Strength: 3 RM Power Snatch
5 RFT:
20 Wall Ball (20/14)
10 Deadlift (225/155)
9/24/15
Strength: 3 RM Weighted Pullups/5x5 Negative Pullups
15 min AMRAP:
5 Power Snatch (135/95)
10 Toes to Bar
15 Box Jump overs (24/20)
9/23/15
Strength: 5 RM Split Squats
Bench Press:
5 @ 60% of 1 RM
4 @ 70% of 1 RM
2 @ 80% of 1 RM
5x3 @ 85% of 1 RM
9/22/15
Strength: 3 RM Push Press/Push Jerk
For Time:
1000 M Row
20 FR Lunges (135/95)
60 V-Ups
20 FR Lunges (135/95)
1000 M Row
9/21/15
Start of LMG
Strength:
1 RM Back Squat or Front Squat
800 m Run for time
- 1 minute Rest
Max reps Hand release pushups in 1:00
- 1 minute rest
Max reps pull-ups (ring rows) in 1:00
9/19/15
4 RFT:
50 DUs
40 Ring Dips
30 DL (135/115)
20 T2B
10 DB Snatch (70/50)
9/18/15
Strength: 5 RM Split Squats
3 RFT:
400 M Run
21 KB Swings (72/53)
12 MBC (20/14)
9/17/15
Strength: 3 RM Power Snatch
For Time:
100 Double Unders
then 5 RFT:
5 DL (275/225)
10 Ring Rows
then 100 DU
9/16/15
Strength: 5 RM Weighted Pullups/(5x5) Neg. PU
3 Rounds:
0:15 Max BP at 65% of 1 RM
-Rest 2:00 between rounds
9/15/15
Strength: 5 RM Back Squat
"Gwen"
15-12-9:
Clean & Jerk
- Touch & go at floor only. Even a re-grip off the flooris a foul. No dumping. Use same load for each set. Rest as needed.
9/14/15
Strength: 5 RM Push Press/Push Jerk
"Chelsea"
30 Minute EMOM:
5 Pullups
10 Pushups
15 Squats
- If you fall behind the clock keep going for 30 minutes and see how many rounds you can complete.
9/12/15
5 RFT:
400m Run
30 GHD Situps
15 Deadlifts (250/165)
9/11/15
Strength: 1 RM Push Press/Push Jerk
For time:
80 squats
70 push-ups
60 pistols, alternating
50-calorie row
40 single-arm DB OHS, 35/25
30 handstand push-ups
20 DB thrusters, 35/25
10 muscle-ups
9/10/15
Strength: 1 RM Back Squat
10 Minute AMRAP:
10 SDLHP (115/85)
10 Burpees over bar
9/9/15
Strength: 1 RM Weighted Pullups (5x5 Neg. Pullups)
Every 2 Minutes for 12 Minutes (6 sets):
Front Squat + Jerk @ 95-100% of 1 RM C&J
9/8/15
Strength: 5 RM Split Squats
4 RFT:
500 M Row
10 OHS (155/115)
9/7/15
Labor Day Team WOD
Cumulative 1RM Front Squat
16 min AMRAP:
400 M Run
Max Reps DL (135/95)
Plate Pinch (35/15)
9/5/15
DEL
For Time:
25 Burpees
Weighted 400M Run (20/14 Med Ball)
25 Weighted Pullups (20/14)
Weighted 400M Run (20/14)
25 HSPUs
Weighted 400M Run (20/14)
25 C2B Pullups
Weighted 400M Run (20/14)
25 Burpees
9/4/15
Strength: 3 RM Weighted Pulllups (5x5 Neg. PUs)
For Time:
9-6-3
Power Cleans @ 85% of 1 RM
Toes to Bar
Hollow Rock Hold (90-60-30 Seconds)
9/3/15
Strength: 5 RM Split Squats
'Regional Event 6'
5 RFT:
25 Calorie Row
16 Chest to bar pullups
9 Strict HSPU
9/2/15
Strength: 3 RM Power Snatch
EMOM 12 Minutes:
2 Split Jerks @ 85% of 1 RM
9/1/15
Strength: 3 RM Push Press/Push Jerk
14 Minute AMRAP:
10 Barbell Row (135/95)
20 Abmat Situps
400 M Run
Workout of the Day - August 2015 Archive
8/29/15
For Time (with 135/95# bar):
20 Deadlift
20 Hang Clean
20 Front Squat
20 Push Jerk
20 Unbroken Double Unders
- If you break at any time, immediately perform 2 burpees. If you break on DUs, perform 2 burpees and start back at zero.
Repeat WOD without burpee penalty
8/28/15
Strength: 5 RM Weighted Pullups (Neg. Pullups)
3 Minute AMRAP:
10 DB Push Press
10 DB Row (each arm)
10 SDLHP w/KB
- 1 Minute Rest -
4 Minute AMRAP:
8 DB Push Press
8 DB Row (each arm)
8 SDLHP w/KB
- 1 Minute Rest -
5 Minute AMRAP:
6 DB Push Press
6 DB Row (each arm)
6 SDLHP w/KB
8/27/15
5 RFT:
800 M Run
30 GHD Situps
30 Hip Extensions
8/26/15
Strength: 5 RM Split Squats
10 Minute EMOM:
1 Split Jerk @ 75-85%
(Hold receiving position for 2 seconds before recovering feet)
8/25/15
Strength: 5 RM Back Squat
"Nasty Girls"
3 RFT:
50 Squats
7 Muscle Ups
10 Power Cleans (135/95)
8/24/15
Strength: 5 RM Push Press/Push Jerk
Team WOD
15 Minute AMRAP:
#1 400 M Run
#2 Slosh Pipe Max Reps Walking Lunge
#3 Hold Plank
8/22/15
Burpee + Back Squat Ladder (185/135)
- Rest 3 Minutes
Burpee + Shoulder Press Ladder (115/75)
- Rest 3 Minutes
Burpee + Deadlift Ladder (245/165)
(Perform 1 rep of each exercise the 1st minute, 2 reps the 2nd minute, etc, continuing as long as you are able).
8/21/15
Strength: 1 RM Hang Power/Squat Clean
10 Minute AMRAP:
10 Burpees
20 Wall Ball (20/14)
8/20/15
5 Rounds:
5 Minutes of Rowing
5 Minutes of Rest
- Distance rowed for each interval -
8/19/15
Strength: 1 RM Deadlift
Every 2 Minutes for 20 minutes:
2 Tire Flips or 2 Sled Push or 2 Sled Pulls
8/18/15
Strength: 1 RM Front Squat/OHS
"Annie"
Reps for time 50-40-30-20-10:
Double Unders
Abmat Situps
- 5 minute Rest -
Split Jerk (3-3-3-3-3-3)
(Approx 50%-65%-75%-85%-90%-95%)
8/17/15
Strength: 1 RM Bench Press/Push Press
5 RFT:
7 Squat Cleans (155/115)
14 KB Swings (53/35)
8/15/15
For Time:
600m run
50 back squats (95/65)
600m run
40 back squats (135/95)
600m run
30 back squats (185/125)
600m run
20 back squats (225/155)
600m run
10 back squats (275/185)
8/14/15
Strength: 3 RM Hang Power/Squat Clean
"Nicole"
20 Minute AMRAP:
Run 400 Meters
Max Rep pull-ups
8/13/15
Strength: 3 RM Barbell Row
Every 2 minutes for as long as possible:
From 0:00-2:00:
- 2 15-ft. rope climbs
- 2 Front squats (185/135)
From 2:00-4:00:
- 2 15-ft. rope climbs
- 4 Front squats (185/135)
From 4:00-6:00:
- 2 15-ft. rope climbs
- 6 Front squats (185/135)
- Continue adding 2 reps to the front squat each interval for as long as you are able.
8/12/15
Strength: 3 RM Front Squat/OHS
Every 2 minutes, for 16 minutes (8 sets):
3-Position Snatch with Pause (high hang, mid-thigh, then 2″ below the knee. Hold each position for two full seconds, maintaining positioning and mechanics throughout)
8/11/15
Strength: 3 RM Bench Press/Push Press
12 Minute AMRAP:
10 DB Squat Snatch (75/55)
50 Double Unders
8/10/15
MIAGI
50 of Each:
Deadlift (135/95)
Double KB Swings (53/35)
Pushups
Clean & Jerks (135/95)
Pullups
Taters (53/35)
Box Jumps (24/20)
Wall Climbs
Knees to Elbows
Double Unders
8/8/15
NUTTS
10 HSPU
15 DL (250/175)
25 Box Jumps (30/24)
50 Pullups
100 Wall Ball (20/14)
200 Double Unders
400 M Run w/45# plate
8/7/15
Strength: 5 RM Barbell Row
10 RFT:
5 HSPU
10 Alternating Pistols
15 Pullups
8/6/15
Strength: 3 RM Hang Power/Squat Clean
3 RFT:
25 KB Swings (70/53)
25 GHD Situps
25 Hip Extensions
25 Knees to Elbows
8/5/15
Strength: 3 RM Deadlift
10 Minute EMOM:
1 High Hang Snatch @70% of 1 RM
8/4/15
Strength: 5 RM Front Squat/Overhead Squat
10 Minute AMRAP:
10 Burpee Box Jumps
10 Squat Cleans (155/95)
8/3/15
Strength: 5 RM Bench Press/Push Press
3 RFT:
400 M Run
21 DB Thrusters (35/25)
8/1/15
"Lumberjack 20"
20 Deadlifts (275/185)
Run 400m
20 KB swings (70/53)
Run 400m
20 Overhead Squats (115/75)
Run 400m
20 Burpees
Run 400m
20 Pullups (Chest to Bar)
Run 400m
20 Box jumps (24/20)
Run 400m
20 DB Squat Cleans (45/25)
Run 400m
Workout of the Day - July 2015 Archive
7/31/15
4 x 400 M Sprints (Rest 1:1)
7/30/15
Strength: 1 RM Front Squat/OHS
15 Min AMRAP:
7 Push Press (135/95)
10 OHS (135/95)
15 GHD Situps
7/29/15
Strength: 3 RM Deadlift
12 Minute EMOM:
1 Rope Climb
7/28/15
Strength: 1 RM Barbell Row
For Time:
100 squats
100 sit-ups
100 push-ups
100 pull-ups
100 push-ups
100 sit-ups
100 squats
7/27/15
Strength: 1 RM Bench Press/Push Press
"Jerkless Grace"
30 Power Cleans (135/95)
7/25/15
"The Sandwich"
80 Cal Row
40 Shoulder to Overhead (155/105)
80 Deadlifts (155/105)
7/24/15
Strength: 3 RM Hang Power/Squat Clean
2 RFT:
1000 M Row
50 Thrusters (65/45)
30 Chest to bar pullups
7/23/15
Strength: 3 RM Deadlift
1 Mile Run Time Trial
7/22/15
Strength: 3 RM Front Squat/Overhead Squat
2 Tire Flips:
- Every 2 Minutes for 24 Minutes (12 rounds) -
7/21/15
Strength: 5 RM Barbell Row
5 RFT:
10 Squat Snatches (75/55)
30 Second chin over bar hold
10 Squat Snatches (75/55)
60 Second plank hold
7/20/15
Strength: 3 RM Bench Press/Push Press
21-15-9:
Deadlift (225/155)
Box Jumps (24/20)
Handstand Pushups
7/18/15
"The Don"
For time:
66 Deadlifts (110/85)
66 Box jump (24/20)
66 Kettlebell swings (1.5 pood/1 pood)
66 Knees to elbows
66 Sit-ups
66 Pull-ups
66 Thrusters (55/35)
66 Wall balls (20/14)
66 Burpees
66 Double-unders
7/17/15
"Capoot"
100 Push ups
800 M Run
75 Pushups
1200 M Run
50 Pushups
1600 M Run
25 Pushups
2000 M Run
7/16/15
Strength: 5 RM Barbell Row
"Elizabeth"
21-15-9:
Clean (135/95)
Ring Dips
7/15/15
Strength: 3 RM DL
Every 2 Minutes for 16 Minutes(8 Sets):
Hang Clean
+ Clean
+ Front Squat
+ Jerk
- Build up each set -
7/14/15
Strength: 5 RM Bench Press/Push Press
12 Minute AMRAP:
10 DB Squat Snatches (70/50)
20 Box Jumps (24/20)
7/13/15
5 rounds, each on a 3-minute clock, of:
20 GHD sit-ups
20 hip extensions
Max reps body-weight front squat
- Rest 3 minutes between each round -
7/11/15
Kill Cliff Granite Games Qualifier Event 3
17 Min AMRAP:
50 cal row
50 wall balls (20/14)
50 shoulder to overhead (115/85)
50 box jumps (24/20)
- Rest 3 minutes -
"Finisher" - secret coaches WOD
7/10/15
1 RM Power Snatch/Squat Snatch
10 Rounds:
30 Seconds of Burpees
- Rest 30 Seconds -
30 Seconds of DB Thrusters (45/35)
- Rest 30 Seconds -
7/9/15
Strength: 1 RM Weighted Pullups (5x5 Negative Pullups)
For Time:
100 KB Swings (53/35)
100 Abmat Situps
100 Cal Row
7/8/15
Strength: 5 RM Split Squats
5 Sets:
Halting Snatch DL + Snatch Pull + Snatch at 80-90% of 1 RM
7/7/15
Strength: 1 RM Press
6 400 M Sprints
- Rest as needed -
7/6/15
Strength: 1 RM Back Squat
"Amanda"
9-7-5 Muscle-ups
Snatches (135/95)
7/4/15
In teams of two, with only one person working at a time, complete:
400 Meter Run*
100 Kettlebell Swings (32/24 kg -70/53lb)
400 Meter Run
100 Wall Balls (20/14 lbs)
400 Meter Run
100 Burpees
400 Meter Run
100 Wall Balls (20/14 lbs)
400 Meter Run
100 Kettlebell Swings (32/24 kg)
400 Meter Run
*Both athletes perform the run at the same time.
7/3/15
"JT"
21-15-9
Handstand Pushups
Ring Dips
Pushups
7/2/15
Strength: 5 Neg. Pullups/3 RM Weighted Pullups
5 RFT:
5 OHS (165/115)
20 GHD Situps
7/1/15
Strength: 5 RM Split Squats
10 Minute EMOM:
2 Split Jerks @ 75% of last weeks C&J 1 RM
Workout of the Day - June 2015 Archive
6/30/15
Strength: 3 RM Power Snatch/Squat Snatch
8 Minute AMRAP:
6 Pullups
6 Single Leg KB DL Right
6 Single Leg KB DL Left
9 Russian KB Swings (70/53)
6/29/15
Strength: 3 RM Back Squat
4 RFT :
500 M Row
15 Push Press (135/95)
6/27/15
1 Mile Run
10 RFT:
5 Hang Power Clean (135/95)
5 Burpees
1 Mile Run
6/26/15
Strength: 3 RM Power Snatch/Squat Snatch
7 RFT:
7 Front Squats (155/115)
7 Ring Dips
6/25/15
Strength: 5 RM Split Squats
15-12-9:
Alternating FR Lunges (135/95)
Calorie Row
6/24/15
Strength: 5 RM Press
"Olympic Total"
Snatch 1-1-1
Clean and Jerk 1-1-1
6/23/15
Strength: 5 RM Weighted Pullups/Negative Pullups
30 Min AMRAP:
800 M Run
25 DB Thrusters (35/25)
400 M Farmer's Carry
6/22/15
Strength: 5 RM Back Squat
"Seven Deadly Sins"
10 C2B Pullups
20 T2B
30 Deadlifts (185/135)
100 Double Unders
30 Box Jumps (24/20)
20 Burpees
10 Cleans (185/135)
6/20/15
Every 10 Minutes for 30 Minutes:
1000 M Row
20 Burpees over Rower
20 Push Press (115/75)
6/19/15
Strength: 1 RM Weighted Pullups/5 RM Neg PUs
5 RFT:
15 KB Swings (70/53)
15 Deficit Pushups, hands on 25#
400 M Run
6/18/15
"Fight Gone Bad"
Wall Ball (20/14)
SDLHP (75/55)
Box Jumps (24/20)
Push Press (75/55)
Row (Cal)
6/17/15
Strength: 1 RM Back Squat
12 Minute EMOM:
1 Tire Flip + 1 Jump into tire
6/16/15
No strength
Continuing EMOM (Do 1 lift and add 10 lbs.)
- Start with an empty barbell and snatch for as long as possible.
- Once you cannot snatch the weight, clean for as long as possible.
- Once you cannot clean the weight, deadlift for as long as possible.
- Post heaviest load for each lift.
6/15/15
Strength: 1 RM Press
4 RFT:
50ft Overhead Walking Lunge (135/95)
25 GHD Situps
6/13/15
8 minute AMRAP:
10 Burpee Box Jump Overs (24/20)
15 Deadlifts (225/155)
20 Pullups
25 Wall Balls (20/14)
30 Double Unders
- Rest 4 mins -
Repeat 8 minute AMRAP
6/12/15
Strength: 3 RM Power Snatch or Squat Snatch
"GI Jane"
For Time:
100 Burpee Pullups
6/11/15
Strength: Weighted Pullups/Negative Pullups
5 RFT:
350 M Run
50 M Walking Lunge Steps
6/10/15
Strength: 3 RM Press
Every 2 Minutes for 20 Minutes:
Sled Push or Sled Pull
6/9/15
Strength: 3 RM Back Squat
For time:
50 box jumps, 24/20
25 handstand push-ups
40 box jumps
20 handstand push-ups
30 box jumps
15 handstand push-ups
20 box jumps
10 handstand push-ups
10 box jumps
5 handstand push-ups
6/8/15
"Linda"
10-9-8-7-6-5-4-3-2-1:
Deadlift (1 1/2 Body Weight)
Bench (Body Weight)
Clean (3/4 Body Weight)
6/6/15
Death by Thrusters (45/35)
6/5/15
Strength: 5 RM Weighted Pullups
6-10 100 Meter Sprints
- Rest as needed between each sprint
- Perform until pace or form deteriorates
6/4/15
Strength: 5 RM Press
5 RFT:
12 Deadlift (115/75)
6 Hang Power Clean & Jerk (115/75)
6 Bar Facing Burpees
6/3/15
Strength: 5 RM Split Squats
Every 2 Minutes for 20 Minutes:
2 Sled Push or Sled Pulls
6/2/15
Strength: 3 RM Power Snatch or Squat Snatch
4 RFT:
10 Chest to Bar Pullups
5 Pistols Right Leg
10 Ring Dips
5 Pistols Left Leg
6/1/15
Strength: 5 RM Back Squats
15 Minute AMRAP:
15 Cal Row
10 Box Jumps (30/24)
5 Push Jerks (185/125)
Workout of the Day - May 2015 Archive
5/30/15
6 min AMRAP:
10 HSPU
15 Box Jump Overs (24/20)
20 Shoulder to Overhead (115/75)
25 Double Unders
30 Cal Row
- Rest 4 mins -
8 min AMRAP
- Rest 4 mins -
10 min AMRAP
5/29/15
Strength: 3 RM Power Clean
4 Minute AMRAP:
Wall Ball (20/14)
3 Minute AMRAP:
KB Swings (53/35)
2 Minute AMRAP:
Toes to Bar
1 Minute AMRAP:
Squat Cleans (95/65)
5/28/15
CrossFit Total
5/27/15
Strength: 1 RM Front Squat/Overhead Squat
10 Minute EMOM:
2 Tire Flips
5/26/15
Strength: 1 RM Bench Press/Push Press
5 RFT:
20 OH Walking Lunge Steps (135/95)
20 GHD Situps
20 Hip Extensions
5/25/15
MURPH
1 Mile Run
100 Pullups
200 Pushups
300 Squats
1 Mile Run
5/23/15
For Time:
10 Muscle Ups
20 Deadlifts (275/185)
30 Box Jump Overs (24/20)
40 KB Swings (53/35)
50 Double Unders
60 Cal Row
50 Double Unders
40 KB Swings (53/35)
30 Box Jump Overs (24/20)
20 Deadlifts (275/185)
10 Muscle Ups
5/22/15
For Time:
100 Yard Sled Push
100 Yard Sled Pull
100 Yard Slosh Pipe Walking Lunge
100 Farmer's Carry
3 Rope Climbs
1:00 Battle Rope
25 Jumping Slam Balls
25 GHD Situps
1:00 Wall Sit
5/21/15
Strength: 3 RM Power Cleans
For Time:
20 Burpees
20 Hang Squat Snatch (135/95)
20 Bar Muscle Ups
20 Hang Squat Snatch (135/95)
20 Burpees
5/20/15
Strength: 3 RM Front Squat/OHS
EMOM 10 Minutes:
2 Barbell Split Squats (each leg)
5/19/15
Every 4 minutes for 8 rounds:
250 M Row
5 Power Cleans (155/105)
10 Shoulder to Overhead (155/105)
5/18/15
Strength: 3 RM Deadlift
"Karen"
For Time:
150 Wall Ball (20/14)
5/16/15
2015 Regional Event #3
For Time:
1-mile Run
50 OHS (135/95)
100 GHD Sit-ups
150 DUs
50 SDLHP (135/95)
100 Box Jump Overs
5/15/15
50 Double Unders
20 Man Makers (50/35)
40 Double Unders
18 Man Makers
30 Double Unders
16 Man Makers
20 Double Unders
14 Man Makers
10 Double Unders
12 Man Makers
5/14/15
"EVA"
5 RFT:
800 M Run
30 KB Swings (70/53)
30 Pullups
5/13/15
Strength: 5 RM Bench Press/Push Press
5 RM DB Split Squats
5/12/15
Strength: 5 RM Front Squat or OHS
"The Chief"
Max Rounds in 3 Minutes of:
3 Power Cleans
6 Pushups
9 Air Squats
- Rest 1 Minute/Repeat for 5 cycles -
5/11/15
Strength: 3 RM Deadlift
15 Minute AMRAP:
20 Cal Row
10 Burpees over Barbell
5 Thrusters (185/125)
5/9/15
10 Min Ascending AMRAP (Team WOD):
2 KB Swings
2 Medicine Ball Cleans
- Ascending by 2 -
5/8/15
21-15-9:
Deadlifts (225/155)
Box Jumps (24/20)
HSPU
5/7/15
Strength: 3 RM Deadlift
"Tabata Something Else"
Pullups
Pushups
Abmat
Situps
Squats
5/6/15
Strength: 1 RM Power Clean
EMOM 12 Minutes:
6 Walking Lunge Steps (Front Rack or Overhead)
5/5/15
Strength: 1 RM Front Squat/OHS
5 RFT:
12 Hang Power Clean & Jerks (115/85)
9 Thrusters (115/85)
6 Power Snatches (115/85)
5/4/15
Strength: 1 RM Bench Press/Push Press
4 RFT:
25 Hip Extensions
400 M Run
5/2/15
20 RFT:
5 Box Jumps (24/20)
3 HSPU
1 Back Squat (225/155)
- After every 4th round run 400m -
5/1/15
Strength: 3 RM Power Clean
20 Minute AMRAP:
10 Squat Cleans (95/65)
10 Dips
Workout of the Day - April 2015 Archive
4/30/15
Strength: 3 RM Deadlift
"Jackie"
For Time:
1000 M Row
50 Thrusters (45/35)
30 Pullups
4/29/15
Strength: 3 RM Front Squat/OHS
5 RM Overhead Walking Lunge Steps
4/28/15
"Shawn"
For Time:
Run 5 Miles (Run in 5 Minute intervals, stopping after each to complete 50 Squats and 50 Pushups)
4/27/15
Strength: 3 RM Bench Press/Push Press
10 Minute AMRAP:
5 Shoulder to Overhead (115/75)
10 Deadlift
15 Box Jumps
4/25/15
For Time:
750m Row
15 Front Squats (155/105)
30 C2B Pullups
60 Double Unders
10 FS
20 C2B
40 DUs
5 FS
10 C2B
20 DUs
750m Row
4/24/15
Strength: Snatch Progression work
"Nancy"
5 RFT:
400 M Run
15 OHS (95/65)
4/23/15
Strength: 3 RM Power Clean
For Time:
24-21-18-15-12-9-6-3
Hand release burpees
Box jump overs 24/20
4/22/15
Strength: 5 RM Bench Press/Push Press
20 Front Rack Walking Lunge Steps
- Every 2 minutes for 20 minutes -
4/21/15
Strength: 5 RM Front Squat/OHS
For Time:
1000 M Run
30 HSPU
1000 M Row
4/20/15
Strength: 3 RM Deadlift
"FOO"
13 Bench Press (170/105)
then, 20 Min AMRAP:
7 Chest to Bar
77 Double Unders
2 Squat Clean Thrusters (170/105)
28 Situps
4/18/15
Every 6 minutes for 30 minutes:
500m Row
12 Deadlifts (185/125)
12 Burpee box jump overs
4/17/15
Strength: 1 RM Hang Power Clean
21-15-9:
Wall Balls (20/14)
Chest to Bar Pullups
4/16/15
Strength: 1 RM Back Squat
8 Minute AMRAP:
Ground to Overhead (115/75)
Split Jumps
- Start with 2 reps, ascend by 2 -
4/15/15
Strength: 1 RM Barbell Row/Weighted Pullups
12 Minute EMOM:
Minute 1: 3 High Hang Power Snatch
Minute 2: 3 Hang Power Snatch
Minute 3: 3 Power Snatch
- Increase weight after every 3 minutes -
4/14/15
Strength: 1 RM Press/Push Jerk
5 RFT:
20 Box Jumps (30/24)
20 GHD Situps
20 Hip Extensions
4/13/15
"Manion"
7 RFT:
400 M Run
29 Back Squats (135/95)
4/11/15
400 M Run
"Light Fran" (21-15-9 Thrusters (75/55)/ Pullups)
800 M Run
"Light Fran"
400 M Run
4/10/15
Strength: Make up/Skill Work
For Time:
Accumulate 1 Min L-Sit Hold
30 DB Snatches (50/35)
30 DB Bench Press (50/35)3
0 DB Snatches (50/35)
Accumulate 1 Min L-Sit Hold
4/9/15
Strength: 3 RM Barbell Row/Weighted Pullup
For Time:
60 Cal Row
50 KB Swings (70/53)
40 Cal Row
30 KB Swings
20 Cal Row
10 KB Swings
4/8/15
Strength: 3 RM Hang Power Clean
12 Minute EMOM:
1 High Hang Power Snatch
1 Hang Power Snatch
1 Power Snatch
4/7/15
Strength: 3 Press/Push Jerk
"Mary"
20 Minute AMRAP:
5 HSPU
10 Pistols
15 Pullups
4/6/15
Strength: 3 RM Back Squats
"DT"
5 RFT:
12 DL (155/115)
9 Hang Power Cleans
6 Push Jerks
4/4/15
3 X 8 min AMRAP:
3 Power Cleans (135/95)
6 Front Squats (same bar)
9 Burpees over bar
12 Pull-ups
- 2 min rest in between -
4/3/15
Strength: 3 RM Hang Power Clean
4 RFT:
500 M Row
10 Overhead Squats (155/115)
4/2/15
Strength: Makeup or Skill work
"Paul"
5 RFT:
50 Double Unders
35 Knees to Elbows
20 Yard OH Walking Lunge (185/135)
4/1/15
Strength: 5 RM BB Row/Weighted Pullups
15 Min. EMOM:
1 Snatch Deadlift
1 Snatch Pull
1 Power Snatch
Workout of the Day - March 2015 Archive
3/31/15
Strength: 5 RM Press/Push Jerk
3 RFT:
100 Squats
50 Box Jumps (20)
25 DB Clean & Jerks (45/30)
3/30/15
Strength: 5 RM Back Squat
For Time:
25 Burpees
25 Power Cleans (135/95)
25 Burpees
- 7 Wall Ball EMOM -
3/28/15
35 minute AMRAP:
10 GHD Sit-ups
20 Deadlifts (155/105)
30 Double Unders
10 GHD Sit-ups
20 Power Cleans (155/105)
30 DUs
10 GHD Sit-ups
20 Shoulder to Overhead (155/105)
30 DUs
3/27/15
CF Open WOD 15.5
For Time:
27 Cal Row
27 Thrusters (95/65)
21 Cal Row
21 Thrusters
15 Cal Row
15 Thrusters
9 Cal Row
9 Thrusters
3/26/15
Strength: 1 RM Barbell Row/Weighted Pullups
5 RFT:
20 Strict Ring Dips
14 Thrusters (135/95)
3/25/15
Strength: 1 RM Back Squat
15 Minute EMOM:
3 High Hang Power Snatch Progression:
(1) Shrug
(2) Shrug Pull
(3) High Hang Power Snatch
3/24/15
Strength: 3 RM Hang Power Clean
Row 2 Miles (Time Trial)
3/23/15
Strength: 1 RM Press/Push Jerk
For Time:
400 M Run
50 Pullups
400 M Run
50 Pushups
400 M Run
50 Abmat Situps
400 M Run
50 Squats
3/21/15
"Small"
3 RFT:
1000 M Row
50 Burpees
50 Box Jumps (24/20)
800 M Run
3/20/15
Open Workout 15.4
8 Min Max Reps:
3 HSPU + 3 Cleans (185/125)
6 HSPU + 3 Cleans
9 HSPU + 3 Cleans
12 HSPU + 6 Cleans
15 HSPU + 6 Cleans
18 HSPU + 6 Cleans
21 HSPU + 9 Cleans
etc...
3/19/15
Strength: 3 RM Barbell Row/Weighted Pullups
1-1-1-1-1-1-1:
Thruster
Push Press
Push Jerk
Split Jerk
- Performed without dropping bar -
3/18/15
Strength:3 RM Back Squat
12 Minute EMOM:
2 Hang Power Snatch
3/17/15
Strength: 3 RM Hang Power Clean
21-18-15-12-9-6-3:
DL (255/185)
Strict Knees to Elbows
3/16/15
Strength: 3 RM Press/Push Jerk
For Time:
75 KB Swings (53/35)
1 Mile Run
75 KB Swings (53/35)
3/14/15
"Adam Brown"
2 RFT:
24 Deadlift (295/ 205)
24 Box Jumps (24/20)
24 Wallball (20/14)
24 Bench Press (195/125)
24 Box Jumps (24/20)
24 Wallball (20/14)
24 Clean (145/105)
3/13/15
Open Workout 15.3
14 Min AMRAP:
7 Muscle Ups
50 Wall ball
100 Double Unders
3/12/15
Strength: 3 RM Hang Power Cleans
10 Minute AMRAP:
10 Triple Unders
15 KB Swings (53/35)
20 Walking Lunges
3/11/15
Strength- 5 RM Back Squat
12 Minute EMOM:
3 High Hang Power Snatch (Technique Work)
3/10/15
Strength: 5 RM Barbell Row/Weighted Pullups
4 Rounds:
3 Minutes of Rowing
1 Minute of Muscle Ups (3 Pullups/3 Dips)
3/9/15
Strength: 5 RM Press or Push Jerk
5 RFT:
25 GHD Situps/Abmat
400 M Run
7 Hang Power Cleans (95/65)
3/7/15
"RJ"
5 RFT:
800 M Run
5 Rope Climb
50 Pushups
3/6/15
Open Workout 15.2
0:00 to 3:00
2 Rounds:
10 OHS
10 Chest-to-Bar PUs
3:00-6:00
2 Rounds:
12 OHS
12 Chest-to-Bar PUs
etc... Until round is not completed w/in time.
3/5/15
Strength: 1 RM Bench Press/Push Press
4 Rounds:
2 Minutes Triple-Unders
2 Minutes Burpees
3/4/15
Strength: 1 RM Front Squat/OHS
"Grace"
30 Reps Clean & Jerk (135/95)
3/3/15
Strength: 1 RM DL
"Helen"
3 RFT:
400 M Run
21 KB Swings (53/35)
12 Pullups
3/2/15
4 RFT:
10 SDLHP (95/65)
10 Push Press (95/65)
20 Back Squats (95/65)
Workout of the Day - February 2015 Archive
2/28/15
"Adam Brown"
2 RFT:
24 Deadlift (295/ 205)
24 Box Jumps (24/20)
24 Wallball (20/14)
24 Bench Press (195/125)
24 Box Jumps (24/20)
24 Wallball shots (20/14)
24 Clean (145/105)
2/27/15
CrossFit Open 2015
15.1 - 9 Min AMRAP:
15 Toes-to-Bar
10 DL (115/75)
5 Snatch (115/75)
- then -
15.1A - 1RM Clean & Jerk (until clock hits 15)
2/26/15
Strength: 5RM Walking Lunge
"Diane"
21-15-9:
Deadlift (225/155)
Handstand Pushups
2/25/15
Strength: 3RM Front Squat/OHS
15 Minute EMOM:
5 Min: 5 Touch and Go Power Cleans @ 50% of 1RM
4 min: 4 reps @ 60% of 1RM
3 min: 3 reps @70% of 1RM
2 min: 2 reps @ 80% of 1RM
1 Min: 1 rep @ 90-95% of 1RM
2/24/15
Strength: 3 RM Bench Press/Push Press
5K Row
2/23/15
Strength: 3 RM DL
5 Rounds, EACH for Time:
20 Chest to Bar Pullups
30 Wall Ball (20/14)
40 Pushups
Rest precisely 3 minutes
2/21/15
"Rahoi"
12 Min AMRAP:
12 Box Jumps (24/20)
6 Thrusters (95/65)
6 Bar-Facing Burpees
2/20/15
Strength: Make up/Skill work
21-18-15-12-9-6-3:
Power Cleans (115/85)
Pistols Right Leg
Pistols Left Leg
2/19/15
Strength: 5RM Walking Lunge Steps
For Time:
20 Slosh Bar Lunges
1:00 Battle Rope
100 M Farmer's Carry
3 Rope Climbs
1:00 Aerodyne
25 Jumping Slam Balls
25 GHD Situps
40 Box Step-ups with DB
30 Therapy Squats with Hip Circle
30 Baseball Bat Swings
10 Bench with Earthquake Bar
10 Triple Unders
2/18/15
Strength: 5 RM Front Squat/OHS
1 RM Clean & Jerk
2/17/15
Strength: 5 RM Bench Press/Push Press
"Christine"
3 RFT:
500 M Row
12 DL (Bodyweight)
1 Box Jumps (24/20)
2/16/15
Strength: 3 RM DL
10 Minute AMRAP:
35 Unbroken Double Unders
10 Unbroken OHS (2 second pause) 45/35
2/14/15
"Gator"
8 RFT:
5 Front Squat (185/125)
26 Ring Push-ups
2/13/15
Strength: Make up or Skill work
21-15-9:
Toes to Bar
Snatches (115/75)
2/12/15
Strength: 5 RM Walking Lunge Steps
3 RFT:
400 M Run
21 SDLHP (75/55)
12 Burpees over bar
2/11/15
Strength: 1 RM Front Squat/OHS
12 Minute EMOM:
3 Cleans (any) @75% of 1 RM
2/10/15
Strength: 1 RM Bench Press/Push Press
Partner WOD - 12 Minute AMRAP:
P1=500 M Row
P2=AMRAP of:
10 Front Squats 65/45
5 Push Press 65/45
10 HR Pushups
2/9/15
Strength: 3 RM Deadlift
"Beast 12"
For Time:
25 Walking Lunges
20 Pullups
50 Box Jumps (20")
20 Double Unders
25 Ring Dips
20 Knees to Elbows
30 KB Swings
30 Situps
20 DB Hang Squat Cleans (35/25)
25 Back Extensions
30 Wall Balls (20/14)
3 Rope Climbs
2/7/15
"Jenny"
20 Min AMRAP:
20 OHS (45)
20 Back Squats (45)
400 M Run
2/6/15
Strength: Make up or Skill work
For Time:
30 MBC (20/14)
30 Ring Dips
30 MBC
30 Chest to Bar
30 MBC
30 Pushups
30 MBC
2/5/15
Strength: 3 RM Deadlift or 5 RM Walking Lunge
Baseline Run
2/4/15
Strength: 3 RM Front Squat/OHS
10 Min EMOM:
2 Cleans (any) at 85% of 1 RM
2/3/15
Strength: 3 RM Bench Press/Push Press
12 minutes, same bar (135/95):
1 minute of squat cleans
1 minute of push jerks
2 minutes of squat cleans
2 minutes of push jerks
3 minutes of squat cleans
3 minutes of push jerks
2/2/15
8 Minute AMRAP:
8 DL (135/95)
8 V-Ups
8 KB Swings (53/35)
Workout of the Day: January 2015 Archive
1/31/15
"Brehm"
For time:
10 Rope climb (15 ft)
20 Back squat (225/155)
30 HSPU
40 Calorie Row
1/30/15
Skill Work: L-Sit
4 RFT:
100 Ft Walking Lunge (30/20 DB)
30 Box Jumps (24/20)
20 Weighted Pullups (30/20)
1/29/15
Strength: 5 RM Walking Lunge (Front Rack/OH)
12 Minute AMRAP:
12 Dips
9 Squats
12 Burpees
1/28/15
Strength: 5 RM FS/OHS
10 Minute EMOM:
2 Cleans (any) 75% of 1 RM
1/27/15
Strength: 5 RM Bench Press/Push Press
"Fran"
21-15-9:
Thrusters (95/65)
Pullups
1/26/15
Strength: 3 RM Deadlift
"Annie"
50-40-30-20-10:
Double Unders
Abmat Situps
1/24/15
"Morrison"
50-40-30-20-10:
Wall Ball (20/14)
Box Jumps (24/20)
KB Swings (1.5 pood)
1/23/15
Strength: 1 RM Power Snatch/Squat Snatch
3 RFT:
30 Toes to Bar
15 Clean & Jerk (155/95)
1/22/15
Strength: 1 RM Split Squats
"Cindy"
20 Minute AMRAP:
5 Pullups
10 Pushups
15 Squats
1/21/15
Strength: 1 RM Barbell Row
1 RM Turkish Getup (each arm)
1/20/15
Strength: 1 RM Back Squat
10 Minute AMRAP:
10 DL (275/185)
20 GHD Situps
1/19/15
"Kyle"
3 RFT:
40 KB Swings (70/53)
40 Box Jumps (24/20)
40 Thrusters (65/45)
40 Elevated Pushups (24 inch box)
1/17/15
"ERIN"
5 RFT:
15 DB Split Cleans
21 Pullups
1/16/15
Strength: 1 RM Power Snatch/Squat Snatch
4 Rounds, each For Time:
800 M Row
- Rest as needed between efforts -
1/15/15
Strength: 3 RM Split Squats
Alternating for 12 Minutes
Max Reps of each:
KB Swings (53/35)
Power Cleans (135/95)
1/14/15
Strength: 3 RM Back Squat
1 RM Thruster
then 10 Min EMOM:
2 Thrusters at 75% of 1 RM
1/13/15
Strength: 3 RM Barbell Row
"Lynne"
- 5 rounds, each for max reps -
Bodyweight Bench Press
Pullups
1/12/15
Strength: 3 RM Bench Press/Push Jerk
"How fast can you get there…"
- To 300 total reps -
1:00 Wall Ball 20/16
:30 Rest
1:00 Burpees
:30 Rest
1:00 Push Press (95/65)
:30 Rest
1:00 GHD Sit ups
:30 Rest
1:00 OH Walking lunge (45/25)
:30 Rest
1/10/15
"Wilmot"
6 RFT:
50 Squats
25 Ring Dips
1/9/15
Strength: 5 RM Barbell Row
10 Minute AMRAP:
- Same Bar for all 3 -
10 Push Press (65% of 1 RM)
20 Front Squats
30 Deadlifts
1/8/15
Strength: 3 RM Power Snatch/Squat Snatch
3 RFT:
50 GHD Situps
25 Strict HSPU
1/7/15
Strength: 5 RM Split Squats
"Isabel"
30 Snatch (135/95)
1/6/15
Strength: 5 RM Bench Press or Push Jerk
For Time:
1000 M Row
50 DB/KB Snatch (40/30)
750 M Row
35 DB/KB Snatch
500 M Row
20 DB/KB Snatch
1/5/15
Strength: 5RM Back Squat
For Time:
50 Wall Ball (20/14)
30 Clean (155/95)
15 Muscle Ups
1/3/15
"Ozzy"
7RFT:
11 Deficit HSPU
1,000 M Run
1/2/15
Strength: 1 RM Split Squats
3 RFT:
50 Cal Row
150 Double Unders
50 Walking Lunges
1/1/15
Team WOD