Daily WOD

CrossFit Workout 9/23/19 Monday

Spend 3:00 practicing double unders, then:

8:00 of:
1 3 postion snatch up to 45%
:30 ring plank

:30 amrap, 1:30 off for 5 rounds
Power Snatches @ 45, 55, 65, 75, 85%

If you’re going to squat snatch in the workout, hit one squat snatch after the :30 each time

CrossFit Workout
35 DU
1 Snatch attempt (any style)

2 Scores:
total successful completed weight

Coach’s Note
This workout should be done at the heaviest weight you know you can hit no matter what. Also, if you wait to pick up the bar until you feel 100% ready, you miss the point of this one. Push the pace and make yourself pick the bar up before you’re ready. If you don’t have DU either do stick jumps over the barbell or less double unders if 35 is too many.

Gymnastics Density
:30/:30 for 8 rounds
Max t2b

rest/warmup as needed

10 RMU
10 Squat cleans 225
10 RMU

8-12 rounds– if you’re more than :06 slower after the 8th round, you’re done
38/26 cal row
1:00 rest

CrossFit Workout 9/21/19 Saturday

5 rounds of
5 bbjo
6 alternating db snatches up to workout weight
:20 bike, getting faster every round

CrossFit Workout

For time:
10 snatches
15 burpee box jump-overs
20 snatches
15 burpee box jump-overs
30 snatches
15 burpee box jump-overs
40 snatches
15 burpee box jump-overs
50 snatches
15 burpee box jump-overs
Time cap: 20 minutes

Rx weight/box height: 50/35, 24/20, no step ups
Masters 35/20, 24/20, stepups allowed
Scaled 35/20, 20/20, stepups allowed

Gymanastics Density
Every :30 until failure 6:00/12 round cap

Rest 5:00

Until failure, or 75 T2B are achieved:
5 UB T2B
5 breaths

Failure meaning can’t do 5 unbroken or take more than 5 breaths
Record your score AND your time. This is probably a good estimate for what you can do in the open for big sets of t2b

Polarization Work
4 rounds
Bike 4:00 at a 70% effort
Sprint for :05-:10 (until the first moment RPMs start to drop, :10 cap)
Never let your RPMs drop below your lowest RPMs in the first 4:00

After your last round, do another 4:00 but don’t sprint at the end.

CrossFit Workout 9/20/19 Friday

9:00 EMOM
A 2 Power cleans into 2 push press with a 2 second pause overhead
B :15 flexed arm hang+ 10 kip swings
C: 30 DU or :30 of practice

Alternating Rounds
Every 2:00 for 8 total rounds
A 5 Push Press with a 2 second pause overhead
B Power Clean Rounds go: (1:00 cap for all rounds)
10 @95/65
8 @ 115/75
6 @ 135/95
4 @ 155/105

If these are very easy, go something like 135/95, 155/105, 185/125, 225/155, or pick something in between.

Then take 5:00 and practice bar muscle ups. If you have them, do enough that you feel warm.
If you don’t have them, do jumping bar muscle ups. These are what we’ll do in the workout as well.

CrossFit Workout
3 Rounds for time
25 thrusters 45/35
50 DU

75 DU

Coach’s Note
For the cleans in the lift, they can be touch and go or singles, but the goal is to get the reps done as fast as perfect form allows. You may obviously adjust weights if you need to, but pick weights that allow you to climb each round as the reps drop. The workout is all about holding onto the bar and jump rope, and then being smart with you BMU breakup strategy. Singles with everything else raced may be the way to go.

Gymnastics Density
5:00 EMOMs
:30 max strict hspu, :30 rest
rest 3:00
:30 max hs walk :30 rest

Then EMOM 10
11 GHDs

12 Rounds
22/16 cal row
1:00 rest

CrossFit Workout 9/19/19 Thursday

Do the kettlebell warmup

Then do 3 rounds of:
1 length high knees
1 length butt kicks
side shuffle down and back
banded side shuffle down and back

Workout Warmup
3 rounds
10 plank rows (start light and get heavier than workout weight)
5 american kb swings
5 situps
150 run

CrossFit Workout
400 m run
30 situps
20 american swings 20/12
10 Plank rows 2×35/25

Coach’s Note
If 30 situps unbroken every round is easy, add one of your dumbbells to your chest as you sit up. This should be a long, grindy workout. The kind where each piece feels just a bit longer than what is comfortable. If you can’t do at least 2 rounds with the kb unbroken, get a lighter bell.

CrossFit Workout 9/18/19 Wednesday

10:00 for quality
:70 side plank clamshell hold/side (accumulated) https://www.youtube.com/watch?v=p6YpE-3ZEJE (holding in the open position)
:40 side plank adductor hold/side https://www.youtube.com/watch?v=m_kvn7XNDSs
20 goblet squat pulses with the band around your knee
3 broad jumps, reset in between

Spend any time you have left practicing pistols or doing :30 alternating single leg wallsits

12:00 EMOM 1 back squat up to something heavy

Start this from your very first warmup weight
First few rounds, also do a few front squats

CrossFit Workout
20:00 EMOM 3 Front squats @ 50% of what you hit for your back squat
First 6 with a 3 second descent
Next 6 with a 3 second pause
Last 8 as fast as good technique allows

Coach’s Note
If you go up significantly in the back squat weight, only add a max of 20/10 pounds from last week. Move perfectly.

Gymnastics Practice
Accumulate 40 perfect pistols

Do 10 rounds of:
5 barbell glute bridges (heavy)
5 split squat rock backs/side https://www.youtube.com/watch?v=1Fhe4jRsVLc

32:00 Row nice and easy
Every 4:00, get off and do either a :30 hollow hold or a :30 arch hold

CrossFit Workout 9/17/19 Tuesday

10:00 of:
Partner assisted hs walking
3 strict hspu (or 3 negatives)
:30 hollow hold

Workout Warmup
3 Rounds
5 Deadlifts up to your heaviest workout weight
3 reps of each pressing movement
10/7 cal row

CrossFit Workout
4:00 AMRAP
21 Deadlifts 155/105
21 Pushups
21/18 Calorie Row

Rest 4:00

4:00 AMRAP
15 Deadlifts 185/125
15 Ring dips
15/12 Cal row

Rest 4:00

4:00 AMRAP
9 Deadlifts 225/155
9/6 Cal Row

Rx+ Goes:
HSPU, Strict HSPU, 50 foot hs walk
Weights go

Coach’s Note
This workout is basically “can you finish a round by hauling from the start” Try to do the RX movements, but if you can’t, find the closest sub (jumping ring dips, hspu to an abmat, etc.) The deadlifts should be challenging to go unbroken, but not impossible.

Plyo volume work
20:00 EMOM
A 40 DU
B 7 Burpee box jump overs

Polarization work
4 rounds
Bike 3:00 at a 70% effort
Sprint for :05-:10 (until the first moment RPMs start to drop, :10 cap)
Never let your RPMs drop below your lowest RPMs in the first 3:00

After your last round, do another 3:00 but don’t sprint at the end.

CrossFit Workout 9/16/19 Monday

Do the snatch warmup, then
3 rounds of:
3 Squat snatches with a 5 second pause in the bottom up to 35%
150m waiter’s carry, heavy. Switch hands at the speed bump
2 RMU or
RMU transition/practice

:30 on 1:30 off for 5 rounds
AMRAP Squat Snatches
Go 35, 45, 55, 65, 75%

CrossFit Workout
For time
40 wallballs 20/14 to 10’/9′
30 T2B
20 burpees
10 power snatches 135/95
10 Power snatches 135/95
20 burpees
30 T2B
40 Wallballs

Rx+ add 5 reps to every rung (45,35,25 etc)

Coach’s Note
Pick a wallball number that you can do in no more than 4 sets. The T2B should take no more than 4 minutes. For the power snatches, pick a weight that is moderate (quick singles). If you can’t do RMU, do 15 pullups and 15 pushups.
Open Retest
Every 3 minutes for as long as possible complete:

From 0:00-3:00

2 rounds of:

10 overhead squats

10 chest-to-bar pull-ups

Continue to failure to complete, adding 2 and 2

Row 55/42 calories
Rest 1:00
x6 rounds

CrossFit Workout 9/14/19 Saturday

CrossFit Workout
Teams of 3
1 Person Rowing
2 people working. Switch every time someone 25/20 cals

For time
300 DU
150 Thrusters 95/65
125 abmat situps
100 hspu
75 Front Rack Lunges
50 Devil’s Press 2×50/35
25 Wall walks

Rx+ Goes
450 DU
200 thrusters
175 ghds
150 hspu
125 pistols
100 devil’s press
300 feet of hs walking

3x2k Row, 3:00 Rest


6x1k row, :90 rest


12x500m row :45 rest

Pick the distance/time domain you struggle with the most and get after it.

10 min EMOM
7 Box Facing BBJO 24/20

Do this after the row.

CrossFit Workout 9/13/19 Friday

Do the barbell warmup, then

9:00 EMOM
A 5 Push Press with a :02 pause overhead up to something moderate
B 5 strict chest to bar (use a band if you need to)
C A round of the pullup warmup

Alternating Rounds
Every 2:00 for 8 total rounds
A 5 Push Press with a 2 second pause overhead- build across the 4 rounds
B 10 unbroken double overhand Deadlifts @ 25%, 35%, 45%, 55%

CrossFit Workout
8 Rounds for time with a 13:00 Cap
7 HPC 95/65
7 C2B


Coach’s Note
Hello grip city! Stay smooth and relaxed with the barbell–it shouldn’t be that heavy. If 95/65 isn’t your first warmup weight, use whatever your first warmup weight is. I absolutely think that someone will put something silly up in this- 5 or 6 minutes. If you don’t have chest to bar, do jumping chest to bar today.

Gymnastics Density
6:00 EMOM
:30 on :30 off RMU

rest 3:00

:30 on :30 off BMU

:45 on/ :15 off on the machine of your choice
14-20 rounds

If your score gets more than 10% slower in round after the 14th round, you’re done. Cap of 20 rounds.

CrossFit Workout 9/12/19 Thursday

4 Rounds of:
1 length bounding bear crawl
1 length field drills (high knees, butt kicks, etc)

Sandbag practice
4 rounds
50m sandbag carry, different style each round

  1. over one shoulder
  2. over both shoulders
  3. zercher style
  4. Whichever style you liked

After each round, get :15-:30 in a GHD hollow hold

CrossFit Workout
550 sandbag carry blue/pink
25 abmat situps
400 sandbag carry
25 abmat situps
300 sandbag carry
25 abmat situps
150 sandbag carry
You may carry the bag anyway that you like, just get it the full distance.

If you can do GHDs, do them. If you’re newer, do 10 GHDs every round.