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

OPENING HOURS

See our Classes page for a schedule of our current class hours.

ADDRESS

920 East Main St.
Abingdon, VA 24210
paulgadola@gmail.com

Call or Text 276.492.8127

 

  • w-facebook

FIND US

© 2019 Iron Mountain Fitness.