Workout of the Day - Oct-Dec 2020 Archive

12/30/20

Shoulder Health: 1-arm DB Press + C2B Pullups
Strength: 5RM Press

15 Min. EMOM (3-Person Team WOD)

P1 - Max Cal Assault Bike
P2 - 15 GHD Situps or 25 AbMat
P3 - Handstand Hold

12/29/20

Shoulder Health: 1-arm DB High Pull + Dip
Strength: 5RM Back Squat

Fight Gone Bad

- OR -

3 Rounds, Not For Time:

25 Hip Extensions
25 Knees to Elbows
25 KB Swings (53/35)

12/28/20

Shoulder Health: Shoulder Stamina

Fight Gone Bad

12/26/20

Shoulder Health: DB Windmill + Farmer's Carry

JOSIE
For Time:
1 Mile Run
3 Rounds:
30 Burpees
4 Power Clean (165/105)

6 Front Squat
Then, 1 Mile Run

12/24/20

Shoulder Health: 1-arm DB Press + C2B Pullups

FERD

1 Min Wall Ball (20/14)

Then, 20 Min AMRAP:

1 Power Clean (115/85)

3 Push Press

2 Thrusters

11 Box Jumps (24/20)

Then, 1 Min Farmer's Carry (50/35)

12/23/20

Shoulder Health: Shoulder Stamina

4 RFT:

10 Man Makers (50/35)

20 SDLHP (115/75)

30 Alt. DB Snatch (50/35)

40 Single-arm OHDB Walking Lunges (50/35)

50 KB Swings (53/35)

12/22/20

Shoulder Health: Supinated Row + OH Carry

Strength: 1RM Bench Press (with row WOD only)

CrossFit Total:

1RM Back Squat

1RM Press

1RM Deadlift

- OR -

5000m Row For Time

12/21/20

Shoulder Health: DB High Pull + Dip

Strength: 1RM Bench Press (with row WOD only)

CrossFit Total:

1RM Back Squat

1RM Press

1RM Deadlift

- OR -

5000m Row For Time

12/19/20

Shoulder Health: 1-arm DB Press + C2B Pullups

Strength: 5 RM Bench Press

TOMMY MAC

2 RFT:

12 Burpees

12 Thrusters (115/75)

12 Burpees

12 Power Snatch

12 Burppes

12 Push Jerk

12 Burpees

12 HPC

12 Burpees

12 OHS

12/18/20

Shoulder Health: DB Windmill + Farmer's Carry

"12 Days of Christmas"

12/17/20

Shoulder Health: Supinated Row + OH Carry, Turkish Getups 8/arm

Strength: 5x5 Weighted Pullups/Dips

5x5 Front Squat @75+% of 1 RM

5x12 DB Push Press

- OR -

"When Annie Met DB Fran"

12/16/20

Shoulder Health: 1-arm DB High Pull + Dips

Strength: 5x12/leg Split Squats

"When Annie Met DB Fran"

3 RFT:

50 DU

15 DB Thrusters (50/35)

15 Pullups

12/15/20

Shoulder Health: Shoulder Stamina

EMOM for 48 Minutes:

Min 1: 15 KB Swings (53/35)

Min 2: 20 GHD/AbMat Situps

Min 3: 6 Double Pushup Burpees

Min 4: 20 Squats

Min 5: :60 Wall Sit

Min 6: Rest

- OR -

E3MOM for 18 Minutes (6 sets):

3 DL @85% of 1RM

12/14/20

EMOM for 48 Minutes:

Min 1: 15 KB Swings (53/35)

Min 2: 20 GHD/AbMat Situps

Min 3: 6 Double Pushup Burpees

Min 4: 20 Squats

Min 5: :60 Wall Sit

Min 6: Rest

12/12/20

Shoulder Health: 1-arm DB High Pull + Dips

Strength: 5RM Bench Press

WHITE

5 RFT:

3 Rope Climbs

10 T2B

21 OHWL (45/35 plate)

400m Run

12/11/20

Shoulder Health: 1-arm DB Press + C2B Pullups

Strength: 5x5 Front Squat (mas reps last set)

4 RFT:

20 Power Snatch

50 DU

12/10/20

Shoulder Health: Shoulder Stamina

Strength: 5x10 DB Push Press

MAUPIN

4 RFT:
Run 800 meters (Sub 1 Mile Bike)
49 push-ups
49 sit-ups
49 squats

- OR -

4-6 Rounds:

1000m Row

- Rest 3 Min -

12/9/20

Shoulder Health: Sup. Row + OH Carry

MAUPIN

4 RFT:
Run 800 meters (Sub 1 Mile Bike)
49 push-ups
49 sit-ups
49 squats

12/8/20

Shoulder Health: Turkish Get-ups

Strength: 5x5 Weighted Pullups/Dips

E3MOM for 21 Min:

7-6-5-4-3-2-1:

Power Clean or Squat Clean

*Increase weight each set

12/7/20

Shoulder Health: DB Windmill + Farmer's Carry

Strength: 5x10/leg Split Squats

13 Min. Partner AMRAP:

(Alternate Movements)

8 DB Bench Press (50/35)

10 Push Press (45/35)

12 KB Swings (53/35)

12/5/20

Shoulder Health: Supinated Row + OH Carry

Strength: 5x5 Bench Press

12 Min AMRAP:

20 Dips

15 GHD Situps

20 HSPU

20 Russian Twists (20/14)

12/4/20

Shoulder Health: 1-arm DB Press + C2B Pullups

Strength: 5x5 Front Squat @75%+ of 1 RM (max reps last set)

KELLY BROWN

5 RFT:

440m Row

10 BJ (24/20)

10 DL (275/185)

10 WB (20/14)

- OR -

Barefoot Annie

12/3/20

Shoulder Health: Turkish Getups

Strength: 5x8 DB Push Press

KELLY BROWN

5 RFT:

440m Row

10 BJ (24/20)

10 DL (275/185)

10 WB (20/14)

12/2/20

Shoulder Health: Shoulder Stamina

Strength: 5x8 Split Squats

10 Min. AMRAP, Ascending by 3:

3 KB Swings (53/35)

3 HR Pushups

3 T2B

- OR -

 

4- 8 Sets:

400m Run/500m Row/800m Bike

- Rest 1:1 -

12/1/20

Shoulder Health: 1-arm DB High Pull + Dips

Strength: 6x3 Power Clean/Clean

4- 8 Sets:

400m Run/500m Row/800m Bike

- Rest 1:1 -

 

- OR -

 

E3MOM for 21 Minutes (7 sets):

50ft. OHWL Steps (95/65)

11/30/20

Shoulder Health: DB Windmill + Farmer's Carry

Strength: 5x5 weighted Pullups/Dips

E3MOM for 21 Minutes (7 sets):

50ft. OHWL Steps (95/65)

11/28/20

Shoulder Health: 1-arm DB High Pull + Dips

Strength: 5x5 Bench Press

JACK

20 Min AMRAP:

10 Push Press (115/85)

10 KB Swings (35/26)

10 Box Jumps (24/20)

11/27/20

Shoulder Health: 1-arm DB Press + C2B Pullups

"Deck of Doom"

11/25/20

Shoulder Health: Sup. Row + OH Carry

"Thanksgiving with the Girls"

11/24/20

Shoulder Health: Shoulder Stamina

Strength: 4x12 DB Push Press

Partner WOD For Time:

5000m Row (Switch every 250m)

200 Alt. DB Snatch (Switch as needed)

- OR -

5x5 Front Squat @75%+ (max reps last set)

5x5 Weighted Pullups or Dips

11/23/20

Shoulder Health: DB Windmill + Farmer's Carry

Strength: 4x12 Split Squats

Partner WOD For Time:

5000m Row (Switch every 250m)

200 Alt. DB Snatch (Switch as needed)

- OR -

5x5 Front Squat @75%+ (max reps last set)

5x5 Weighted Pullups or Dips

11/21/20

Shoulder Health: DB Windmill + Farmer's Carry

"Dirty 30"

For Time:

30 BJ (24/20)

30 Pullups

30 KB Swings (53/26)

30 WL Steps

30 K2E

30 Push Press (45/35)

30 Hip Extensions

30 WB (20/14)

30 Burpees

30 DU

11/20/20

Shoulder Health: 1-arm DB High Pull + Dips

Strength: 5x5 Front Squat @75%

20.1

10 RFT:

8 G2O (95/65)

10 Bar-facing Burpees

11/19/20

Shoulder Health: 8/arm Turkish Getups

Strength: 4x10 DB Push Press

3-Person Team AMRAP for 15:

P1: 15/12 Cal Assault Bike

P2: Active Shoulder Hang

P3: Max Reps BJ Overs (24/20)

11/18/20

Shoulder Health: Supinated Row + OH Carry

Strength: 4x10/Leg Split Squats

"Linda"

10-9-8-7-6-5-4-3-2-1:

DL (1.5 BW)

Bench (BW)

Clean (3/4 BW)

Row:

500-1000-1500-2000

- Rest 1:1 - 

11/17/20

Shoulder Health: 1-arm DB Press + C2B Pullups

"Linda"

10-9-8-7-6-5-4-3-2-1:

DL (1.5 BW)

Bench (BW)

Clean (3/4 BW)

11/16/20

Shoulder Health: Shoulder Stamina

Strength: 5x5 Weighted Pullups or Dips

11 Min AMRAP:

50 DU

10 OHS (135/95)

11/14/20

Shoulder Health: 1-arm DB Press + C2B Pullups

Strength: 4x8DB FR Walking Lunges

7 RFT:

10 DB Right Arm Snatch (50/35)

1 Rope Climb

10 DB Left Arm Snatch (50/35)

1 Rope Climb

11/13/20

Shoulder Health:Turkish Getups

Strength: Make-up or Hang Power Snatch

15 Min Partner AMRAP:

5 DL (225/155)

200m Row

10 DB Bench Ppres (50/35)

11/12/20

Shoulder Health: 1-arm DB High Pull + Dip

Strength: 5x5 Front Squat (max reps last set)

"When Annie Met Kelly"

5 RFT:

100 DU

30 Box Jumps (24/20)

30 WB (20/14)

11/11/20

Shoulder Health: Shoulder Stamina

Strength: 4x8 Split Squats

24 Min EMOM:

Min 1: Max Reps KB Swings (53/35)

Min 2: Max Reps Burpees
Min 3: Max Reps GHD Situps

Min 4: Rest

- OR - 

10 RFT:

7 Power Cleans (135/95)

1 Rope Climb

11/10/20

Shoulder Health: Supinated Row + OH Carry

Strength: 5x5 Weighted Pullups/Dips

24 Min EMOM:

Min 1: Max Reps KB Swings (53/35)

Min 2: Max Reps Burpees
Min 3: Max Reps GHD Situps

Min 4: Rest

- OR - 

5KRun/5K Row/10 Mile AB

11/9/20

Shoulder Health: DB Windmill + Farmer's Carry

Strength: 4x8 DB Push Press

5K Run/5K Row/10 Mile AB For Time

11/7/20

Shoulder Health: 1-arm DB Press + C2B Pullups

BLAKE

Four rounds for time of:
100 foot Walking lunge with 45lb plate held overhead
30 Box jump, 24 inch box
20 Wallball shots, 20 pound ball
10 Handstand push-ups

11/6/20

Shoulder Health: 1-arm DB High Pull + Dips

Strength: 5x5 Bench Press (max reps last set)

21-18-15-12-9-6-3:

Front Squat (185/125)

GHD Situps

Pushups

11/5/20

Shoulder Health: Turkish Getups

21-18-15-12-9-6-3:

Front Squat (185/125)

GHD Situps

Pushups

11/4/20

Shoulder Health: Sup. Row + OH Carry

Strength: 5x5 Strict Press (max reps last set)

For Time:

21 Snatch (85/55)

400m Run

15 Snatch

400m Run

9 Snatch

400m Run

11/3/20

Shoulder Health: DB Windmill + Farmer's Carry

Strength: 5x5 Weighted Pullups/Dips (max reps last set)

5 2-Min Rounds:

20 DB Step-ups (50/35)(20"/16")

Max Reps DB Push Press

- Rest 2 Min - 

- OR - 

E3MOM for 21 Min

5 DL @85%

11/2/20

Shoulder Health: Shoulder Stamina

Strength: 5x5 Back Squat @75% of 1RM (max reps last set)

5 2-Min Rounds:

20 DB Step-ups (50/35)(20"/16")

Max Reps DB Push Press

- Rest 2 Min - 

10/31/20

Shoulder Health: Turkish Get-ups

Strength: 5x5 Bench Press @75% of 1RM (max reps last set)

3 RFT:

400m Run

15 OHS (115/80)

15 T2B

10/30/20

Shoulder Health: 1-arm DB Press + C2B Pullups

Strength: 5x5 Press @75% of 1RM (max reps last set)

15 Min AMRAP (Alternate Moves):

12 Alt. DB Snatch (50/35)

10 Goblet Squats (53/35)

25 DU

10/29/20

Shoulder Health: DB Windmill + Farmer's Carry

Strength: 4x8/Leg Split Squats

"Lynne"
5 Rounds For Max Reps, Not For Time:

Max Reps BW Bench Press
Max Reps Pullups

- OR - 

8 Rounds:

200m Run/250m Row/.25 Assault Bike

- Rest 1:30 - 

10/28/20

Shoulder Health: Sup. Row + OH Carry

Strength: 5x5 Weighted Dips

"Lynne"
5 Rounds For Max Reps, Not For Time:

Max Reps BW Bench Press
Max Reps Pullups

- OR - 

8 Rounds:

200m Run/250m Row/.25 Assault Bike

- Rest 1:30 - 

10/27/20

Shoulder Health: 1-arm DB High Pull + Dip

Strength: 5x5 Deadlift @75%+

Partner WOD (Split as needed)

14 Min AMRAP:

30 KB Swings (53/35)

20 Burpee Box Jump Overs (24/20)

10 T2B/Hanging Knee Raises

10/26/20

Shoulder Health: 1-arm DB High Pull + Dip

Strength: 5x5 Back Squat @75%+

7 RFT:

200m Run

25-ft. 1-arm DB OH Walking Lunges (50/35)

15 GHD Situps 

10/23/20

Shoulder Health: DB Windmill + Farmer's Carry

For time:

  • 10 Overhead squats (155 / 105 lbs)

  • 10 Box jump overs (24” / 20” box)

  • 10 Fat bar thrusters, (135 / 95 lbs) (use regular bar)

  • 10 Power cleans (205 / 125 lbs)

  • 10 Toes to bar

  • 10 Burpee muscle-ups

  • 10 Toes to bar

  • 10 Power cleans (205 / 125 lbs)

  • 10 Fat bar thrusters, (135 / 95 lbs)

  • 10 Box jump overs (24” / 20” box)

  • 10 Overhead squats (155 / 105 lbs)

10/23/20

Shoulder Health: Turkish Getups

Strength: Make-up or Mobility

"When Annie Met Cindy"

20 Min AMRAP:

50 DU

5 Pullups

10 Pushups

15 Squats

- OR  - 

400-800-1200-1600m (Run/Row/Ski Erg/Bike)

Rest 1:1

10/22/20

Shoulder Health: 1-arm DB High Pull + Dip

Strength: 5x5 Bench Press @75%+ (max reps last set)

"When Annie Met Cindy"

20 Min AMRAP:

50 DU

5 Pullups

10 Pushups

15 Squats

- OR  - 

400-800-1200-1600m (Run/Row/Ski Erg/Bike)

Rest 1:1

10/21/20

Shoulder Health: Shoulder Stamina

Back Squat: 10-8-6-4-2

Press: 10-8-6-4-2

DL: 10-8-6-4-2

10/20/20

Shoulder Health: Sup. Row + OH Carry

Strength: 5x5 Weighted Dips or Pullups

21-15-9:

Power Snatch (95/65)

GHD Situps

10/19/20

Shoulder Health: 1-arm DB Press + C2B Pullups

6 RFT:

200m Farmer's Carry (50/35)

20 Wall Ball (20/14)

20 Russian Twists with Plate (25/15)

20 Walking Lunge Steps

20 KB Swings (53/35)

10/17/20

Shoulder Health: Sup. Row + OH Carry

TIFF

On a 25-Min Clock:

1.5 Mile Run

Then AMRAP:

11 C2B Pullups

7 HSC (155/115)

7Push Press (155/115)

10/16/20

Shoulder Health: 1-arm DB High Pull + Dips

Strength: 5x5 Back Squat (max reps last set)

E3MOM for 15 Min (5 sets):

16 Alt OH Walking Lunge Steps (50/35)

-or - 

10 Power Cleans (95/65)

10/15/20

Shoulder Health: Turkish Getups

Strength: 5x5 Weighted PU or Dips (max reps last set)

2 RFT:

20 Burpee BJO (24/20)

20 Hanging Knee Raises

10 FS @75% of 1RM

20 KB Swings (53/35)

20 Cal Assault Bike

- OR - 

6-8 Rounds:

400m Run

- Rest 2:00 - 

10/14/20

Shoulder Health: 1-arm DB Press + C2B Pullups

Strength: 5x5 Strict Press @75% (max reps last set)

2 RFT:

20 Burpee BJO (24/20)

20 Hanging Knee Raises

10 FS @75% of 1RM

20 KB Swings (53/35)

20 Cal Assault Bike

10/13/20

Shoulder Health: Shoulder Stamina

Strength: 5x5 Deadlift @75% (max reps last set)

5 RFT:

200m Run

20 Alt. DB Snatch (50/35)

20 AbMat Situps

10/12/20

Shoulder Health: DB Windmill + Farmer's Carry

Strength: 5x5 Bench Press @75% (max reps last set)

Friendly Fran

3 RFT:

21 Thrusters (125/85)

21 C2B Pullups
 

10/10/20

Shoulder Health: 1-arm DB Press + C2B Pullups

Damn Diane

3 RFT:

15 DL (315/205)

15 Strict Deficit HSPU

10/9/20

Shoulder Health: Turkish Getups

"I Go, You Go"

40 RFT (Partners Alternate Rounds):

20 DU (30 Singles)

10 Goblet Squats (53/35)

5 Pulse Burpees

10/8/20

Shoulder Health: Shoulder Stamina

Strength: 5x5 Back Squat @75% (max reps last set)

TT Gone Bad

3-5 Rounds, 1 Min each Move for Max Reps:

KB Hang Snatch/KB Swings

Rope Climbs/Hanging Knee Raises

Box Jump Overs

Max Cal AB

- Rest 1 Min -

- OR - 

5x5 Weighted Pullups or Dips

5x5 Bench Press

10/7/20

Shoulder Health: DB Windmill + Farmer's Carry

TT Gone Bad

3-5 Rounds, 1 Min each Move for Max Reps:

KB Hang Snatch/KB Swings

Rope Climbs/Hanging Knee Raises

Box Jump Overs

Max Cal AB

- Rest 1 Min -

10/6/20

Shoulder Health: 1-arm DB High Pull + Dips

Strength: 5x5 Deadlift @75% (max reps last set)

"Nasty Nancy"

5 RFT:

400m Run

15 OHS (185/125)

15 Bar-facing Burpees

- OR - 

5K Run/5K Row/10 Mile Bike

10/5/20

Shoulder Health: Sup. Row + OH Carry

Strength: 5x5 Strict Press @75% (max reps last set)

"Nasty Nancy"

5 RFT:

400m Run

15 OHS (185/125)

15 Bar-facing Burpees

10/3/20

Shoulder Health: 1-arm 

"Christine"

3 RFT:

500m Row

12 DL (BW)

21 Box Jumps (24/20)

10/2/20

Shoulder Health: Sup. Row + OH Carry

Strength: 5x5 Press @75% of 1RM (max reps last set)

20 Min AMRAP:

400m Run

7 MU (14 Pullups + 14 Dips)

10/1/20

Shoulder Health: Turkish Getups

Strength: 5x5 DL @75% of 1RM (max reps last set)

For Time:

50 Cal Row

50 HSPU

50 Alt DB Snatch (50/35)

50 SDLHP (95/65)

50 Inverted Burpees

50 T2B

50 Cal Row