Daily WOD

CrossFit Workout 9/21/15 Monday

General Warm-up

550 meter run

IronScap Shoulder Warm-up (start this at 5 past the hour)

5 Step Movement and Mobility  (start this at 10 past the hour)

90 Rep Warm-up (start this at 15 past the hour)
3 rounds of:
10 air squats
10 pushups
10 V-ups

Workout Specific Warm-u(start this at 20 past the hour)
5 (3 + 3) of (back squat + jerk) up to workout weight
30 double-unders after each set

Workout (start this at 35 past the hour)

Kutschbach
7 rounds for time of:
11 back squats, 185 lbs (125 lbs)
10 jerks, 135 lbs (95 lbs)

No racks, go from the floor.  Your first jerk off the back of your neck counts as a jerk.
This is a hero workout.  Go Hard.

Competition Team Lift

Squat Snatch
EMOM for 20 minutes of:
1 squat snatch
Start at 75% and add 5 lbs every time you make the lift.  Subtract 15 lbs when you miss.

Competition Team Skills
40 strict hand stand pushups
Set the depth so that you can only do 3-5 reps per set.
Supplemental Workout
30 minute hungry run

CrossFit Workout 9/19/15 Saturday

General Warm-up

550 meter run

IronScap Shoulder Warm-up (start this at 5 past the hour)

5 Step Movement and Mobility  (start this at 10 past the hour)

90 Rep Warm-up (start this at 15 past the hour)
3 rounds of:
10 air squats
10 pushups
10 V-ups

Workout Specific Warm-u(start this at 20 past the hour)
EMOM for 8 minutes of:
a set of strict pullups
12 goblet squats, 24 kg (16 kg)

Workout (start this at 35 past the hour)

Teams of three athletes:
4 rounds for time of:
75 wall ball shots, 20 lbs (14 lbs)
50 pullups, chin over
25 burpees
move one of the logs 550 meters

Split up the work as you wish.  All reps of each exercise must be completed before moving onto the next exercise.

Competition Team Lift

Deadlift
5 x 3 reps, on the 3:00 start
Start at 80% and go up as you can

Competition Team Skills
20 minutes of goat work
Supplemental Workout
5k row

Competition Program 9/19/15 Saturday

Competition Team Lift

Deadlift
5 x 3 reps, on the 3:00 start
Start at 80% and go up as you can

Competition Team Skills
20 minutes of goat work
Supplemental Workout
5k row

CrossFit Workout 9/18/15 Friday

General Warm-up
550 meter run

IronScap Shoulder Warm-up (start this at 5 past the hour)

5 Step Movement and Mobility  (start this at 10 past the hour)

90 Rep Warm-up (start this at 15 past the hour)
3 rounds of:
10 air squats
10 pushups
10 V-ups

Workout Specific Warm-u(start this at 20 past the hour)
5 x 3 of squat snatch, up to heavier than your workout weight
a set of strict pullups after each set.

Workout (start this at 40 past the hour)

21-15-9 reps for time of:
squat snatch, 95 lbs (65 lbs)
toes to bar

If you can snatch more than 200 lbs (135 lbs) please use 135 lbs (95 lbs).

Competition Team Lift

EMOM for 20 minutes of:
1 push jerk + 1 split jerk
Start at 75% of your push jerk and go up from there

Competition Team Skills
5 rounds for completion of:
500 meter row
50 double-unders
10 ring dips
Supplemental Workout
10 rounds of:
2 minute hard bike effort
1 minute easy spin

Competition Program 9/18/15 Friday

Competition Team Lift

EMOM for 20 minutes of:
1 push jerk + 1 split jerk
Start at 75% of your push jerk and go up from there

Competition Team Skills
5 rounds for completion of:
500 meter row
50 double-unders
10 ring dips
Supplemental Workout
10 rounds of:
2 minute hard bike effort
1 minute easy spin

CrossFit Workout 9/17/15 Thursday

General Warm-up
1000 meter row

IronScap Shoulder Warm-up (start this at 5 past the hour)

5 Step Movement and Mobility  (start this at 10 past the hour)

90 Rep Warm-up (start this at 15 past the hour)
3 rounds of:
10 air squats
10 pushups
10 V-ups

Workout Specific Warm-u(start this at 20 past the hour)
EMOM for 8 minutes of:
pullup warmup
12 goblet squats, 24 kg (16 kg)

Workout (start this at 30 past the hour)

For time:
Run 1.25 miles
50 pullups
50 wall ball shots, 20 lbs (14 lbs)
50 ball slams, 30 lbs (20 lbs)
50 pushups
run 1.25 miles

The run is around the block.

Competition Team Lift

Please make up a team lift from this week.

Competition Team Skills
Please make up a team skills workout from this week.

Supplemental Workout

Please make up a supplemental workout from this week.

CrossFit Workout 9-16-15 Wednesday

General Warm-up
550 meter run

IronScap Shoulder Warm-up (start this at 5 past the hour)

5 Step Movement and Mobility  (start this at 10 past the hour)

90 Rep Warm-up (start this at 15 past the hour)
3 rounds of:
10 air squats
10 pushups
10 V-ups

Workout Specific Warm-u(start this at 20 past the hour)
5 x 3 of deadlifts, up to workout weight
pullup warmup after each set

Workout (start this at 40 past the hour)

12-9-6 reps for time of:
Muscle-ups
deadlift, 275 lbs (185 lbs)

Each time you break a set of muscle-ups, perform 3 “penalty” deadlifts. Penalty deadlifts do not count toward the 27 prescribed deadlift reps.

If you can’t do muscle-ups, please do 36-27-18 reps of pullups.  Everytime that you come off the bar for the pullups, perform the same 3 penalty deadlifts.

Competition Team Lift

Overhead Squat
7 rounds, on the 2:00 start of:
3 overhead squats
Start at 75% and go up as you can.

Competition Team Skills
5 rounds for completion of:
run 150 meters
12 russian swings, 44 kg (32 kg)
Supplemental Workout
60 minute bike ride

Competition Program 9-16-15 Wednesday

Competition Team Lift

Overhead Squat
7 rounds, on the 2:00 start of:
3 overhead squats
Start at 75% and go up as you can.

Competition Team Skills
5 rounds for completion of:
run 150 meters
12 russian swings, 44 kg (32 kg)
Supplemental Workout
60 minute bike ride

CrossFit Workout 9/15/15 Tuesday

General Warm-up
550 meter run

IronScap Shoulder Warm-up (start this at 5 past the hour)

5 Step Movement and Mobility  (start this at 10 past the hour)

90 Rep Warm-up (start this at 15 past the hour)
3 rounds of:
10 air squats
10 pushups
10 V-ups

Workout Specific Warm-u(start this at 20 past the hour)
EMOM for 15 minutes of:
150 meter run
15 kettlebell swings, 24 kg (16 kg)
15 goblet squats, 24 kg (16 kg)

Workout (start this at 40 past the hour)

3 rounds for time of:
550 meter run
45 V-ups
35 romanian deadlifts, 95 lbs (65 lbs)

No one goes up.

Competition Team Lift

Squat Clean
10 rounds, on the 2:00 start of:
1 squat clean + 1 front squat + split jerk
Start at 75% and go up as you can.

Competition Team Skills
5 rounds for completion of:
run 150 meters
12 dumbbell thrusters, 2 x 45 lbs (2 x 35 lbs)
Supplemental Workout
7 rounds of:
2 minutes easy rowing
1 minute walking and mobility

Competition Program 9/15/15 Tuesday

Competition Team Lift

Squat Clean
10 rounds, on the 2:00 start of:
1 squat clean + 1 front squat + split jerk
Start at 75% and go up as you can.

Competition Team Skills
5 rounds for completion of:
run 150 meters
12 dumbbell thrusters, 2 x 45 lbs (2 x 35 lbs)
Supplemental Workout
7 rounds of:
2 minutes easy rowing
1 minute walking and mobility