Daily WOD

CrossFit Workout 7/10/19 Wednesday

Warmup
9:00 EMOM
A 150 run
B 5 Pushups+:30 of pushup position shoulder taps
C 15 hollow rocks

Workout Warmup
3 Rounds
15 DU
10 KB swings up to workout weight
1 wall walk/hs walk practice

CrossFit Workout
Buyin: 30 Pushups

4 RFT
30 DU
20 abmat situps
10 american kb swings 24/16
5 wall walks

Buyout 30 pushups

Rx+
60 DU, 15 GHDs, 50 foot hs walk, only sets of 5/3 count for the pushups.

Coach’s Note
The pushups shouldn’t take longer than 1.5 minutes for the first set. The sticking point for most people in this workout will be the later rounds of situps, and the wall walks. Take a few breaths in between reps of the wall walks. If you don’t have DUs, do 15 stick jumps today instead.


Olympic Technique Work
3 8:00 EMOMs, all one rep @ 60%
1st EMOM: 1 Squat Snatch
2nd EMOM: 1 Squat Clean
3rd EMOM: 1 Split Jerk

Gymnastics Capacity
Rest as needed in between rounds, but climb as far as you can
1 RMU, 2 UB RMU, 3 UB RMU, etc

Then, supersetted
5×12 False grip Ring rows
5×12 pike hspu

CrossFit Workout 7/9/19 Tuesday

Warmup
10:00 of:
Rope clamp practice
10 light OHWL
5 T2B
1:00 easy row

Skills
12 total rounds on the :75 start. Every level does 12 russian twists total as C

L1 No strict pullup
A Amsap flexed arm Hang
B 10 Kip swings

L2 A few strict pullups
A 1 Strict pullup+3 negatives @23A3
B 3-6 kipping pullups

L3 Lots of strict pullups
A 3-5 Strict Pullups, as high as possible, @ 1313
B 8-12 unbroken pullups

CrossFit Workout
4 Rounds for time
25 foot left handed OHWL 16/12
10 T2B
25 foot right handed OHWL 16/12
1 rope climb

Rx+
Double OHWL, same weight
legless rope climbs

Coach’s Note
This workout is going to be grindy and technical. Pick a toe to bar number that is moderate–50ish% of a max set. The OHWL should be unbroken. We may run into some rope climb waiting, if you know you need a second before you’re going to climb, please let a classmate go. The tempo for the strict pullups is one second down, 3 seconds at the bottom, 1 second up, 3 seconds at the top.

General For Quality Work
4 Rounds:
150m unbroken double kb front rack carry
1:00 unbroken bar hang (if this is easy, add a weight vest)
10 RNT assisted paused pistols/leg
rest as needed in between rounds

Conditioning
12 Rounds: you pick the machine :60 on, :30 off

CrossFit Workout 7/8/19 Monday

Warmup
12:00 EMOM
A :40 of natural leg extensions
B: 30 DU/SU
C: 2 Cleans+2 Front squats up to your first strength weight

Strength
4 Rounds on the 2:00 start
2 cleans+5 Front Squats, last front squat, :08 hold
L1: AMSAP hold
L2: :20-:30 hold on wall
L3: 1:00 to accumulate as many seconds in a freestanding hs hold as possible

Then, do 2 rounds of:
150 run
5 Box jump overs
5 hpc at your starting weight

CrossFit Workout
12:00 AMRAP
400m run
20 box jump overs
10 Hang Power Cleans
Weight starts at 75/55, and builds by 20 pounds for girls, and 30 pounds for guys. Get as far as you can

Rx+
Weight builds by 30 pounds each round for girls and 50 pounds each round for guys

Coach’s Note
I want everyone to get out the door for your 3rd 400. I think the best runners/box jumpers will make it back from their fourth 400. The weight should start very light, and then build pretty quickly. If you can’t finish the first 400+20 box jumps by 4 minutes, scale the slower section.

Lift
“Drop-set”
4 rounds
1 squat Snatch @75%
10 Touch and go squat snatches @30%

Rest 3:00
Single snatch goes 80/85/90
TAG go 10@30%/8@40%/6@50%/4@60%

Conditioning
Run 3:30, rest 1:00 x 4 rounds

CrossFit Workout 7/6/19 Saturday

Workout Warmup
3 rounds of :
3 stone shoulder
3 stepups/leg
5 slamball situps/GHDs
5 box jumps

CrossFit Workout
Death by (with a partner, alternate which move you do ever round)
Stone shoulder 115/95+pushups

2:00 in between each movement

Then
Pullups+ Box Jump (1+1 in the same minute)

Then
slamball Weighted stepups (each leg) +slamball situps 30/20

10:00 cap at each one. If you don’t finish, do half (round up) until the finish.

Rx+ 145/115, 24/20 inch box step ups, GHDs

Lift
1 Round
1 DL @90+%
20 no bounce DL @ 40-50%,

Then
2×2 back squat @ 85+%
3×10 back squats @40-50%, AFAP

Skills Testing
Flight simulator

Rest 5:00

125% of your max set of BMU for time
2 scores: Max ub set to start, and total time

If you hit 125% on your max set, this just turns into a max ub set, score is reps.

CrossFit Workout 7/5/19 Friday

Warmup
3 rounds
:30 teres minor smash/side
:40 natural leg extensions
5 hang muscle/power cleans
5 front squats

Use the warmup to get up to your first strength weight.

Strength
4 Rounds each, on the 2:00 start
A 3 Cleans+6 Front Squats, Last front Squat, :15 hold. Build across rounds.

B Handstand Work
L1: AMSAP hold
L2: :25-:35 hold on wall
L3: 1:00 to accumulate as many seconds in a freestanding hs hold as possible

Then, do 2 rounds of 3 dips and 3 cleans at workout weight

CrossFit Workout
8:00 AMRAP
10/8 cal row
5 Squat cleans 135/95
5 Ring dips

Rx+
Ring dips have to be from the high rings, 185/125 cleans.
First RMU counts as a dip

Coach’s Note
You should get at least 3 rounds for this workout. The dips should be quick, but they can be broken up. The cleans should be singles. Think around 60-65% of your 1rm.

Olympic Lifting
3×1 snatch 75%
3×1 snatch 80%

Conditioning
You pick the machine:
10 rounds
:40 on/ :20 off

CrossFit Workout 7/4/19 Thursday

See everyone at 9am!

Warmup
5 step/90 rep

Workout Warmup
3 Rounds
5 russian swings
5 box jump overs
5 push press
1 up and back shuttle sprint

CrossFit Workout
5 Rounds
1:00 Max Russian KB swings 24/16
1:00 Max Box jump overs 24/20
1:00 Push Press 95/65
1:00 Burpees
1:00 rest

CrossFit Workout 7/3/19 Wednesday

Don’t forget, one class starting at 9 tomorrow. Cornhole tournament and BBQ tomorrow afterwards!


Warmup
10:00 of:
5 straight arm ring rows
150 run
5 single arm db cleans/arm up to workout weight

Skills
A Strict/Kipping Pullup
Every :75 x 9 total rounds
L1 No strict Pullups
A AMSAP Flexed arm hang
B 12 kip swings
C 14 Landmine russian twists total
L2 A few strict pullups
A 1 strict pullup+3 negatives @ 30A2
B 3-5 kipping pullups
C 14 Landmine Russian Twists Total
L3 8+ strict pullups
A 4-6 Strict Pullups, as high as possible, @ 3011
B 6-10 unbroken kipping pullups
C Landmine russian twists x14 total

CrossFit Workout
For time, with a 14:00 cap
21-15-9
T2B
Single Arm DB Hang Cleans 45/30 total (switch as desired)
In between each round (but not at the end), 400m run

Rx+
Every T2B break, 150 run.
50/35 DB

Coach’s Note
This workout should be manageable for the dumbbells, and fairly large sets for the t2b. If you know you’re only going to break once/set on the T2B, you should do the Rx+. If you can’t do T2B, do Kipping Leg Raises.

Conditioning
2:00 Run/2:00 rest x 6 rounds

Gymnastics Density Work
For time:
1×15 UB C2B
2×10 UB C2B
4×5 UB C2B

Then, EMOM5 3 Weighted Strict Ring Pullup, same weight across all rounds.

CrossFit Workout 7/2/19 Tuesday

Don’t forget, 9am class on Thursday, BBQ and Cornhole tournament at the Miller’s after!

Warmup
9:00 EMOM
A 5-10 pike hspu
B :30 of goblet squat pulses
C :30 back of hand knee plank

Workout Warmup
3 Rounds:
3 hand stand pushups/pike hspu @ 3111
3 back squats above workout weight
:20 hard bike

CrossFit Workout
:30 of work, :30 of rest/transition x 5 rounds
A Cal Bike
B HSPU
C Glute bridge hold (same weight as back squats)
D Back squats
E Rest
Score is total reps ( glute bridge hold doesn’t count)

Rx 75/55
Rx+ 95/65, Strict HSPU

Coach’s Note
This workout should be light for the squats. If you can’t do HSPU, do pike HSPU. The goal here is sustained efforts for the bike and back squats. It’s ok if the HSPU drop off a bit. If you’re newer to HSPU, this is a good workout to try them in, but make sure you back off the bike a bit before it, so that you can focus on excellent technique.

Olympic Technique Work
3×9:00 EMOM
1 Rep/emom
Split Jerk
Squat Snatch
Squat Clean

All at 55%

Conditioning
4 Rounds 4:00 Row/2:00 rest

CrossFit Workout 7/1/19 Monday

Warmup
5 rounds:
3 slow first pull snatches up to workout weight
The pullup warmup
4 lunges/pistols/leg

Strength
3 Rounds On the 4:00 start
2 Snatches+ 1 Hang Snatch b/t 70-75%
12 Nordic Hamstring Curls
5 wall balls

CrossFit Workout
For time with a 14:00 cap

60 DU
50/40 cal row
40 Wallballs 20/14
30 Pullups
20 Back Rack Reverse Lunges 95/65
10 Power Snatches 95/65
5 Renegade Rows (1 Pushup, 2 rows) 2×45/35

Rx+
Alternating Pistols instead lunges
135/95 Snatches.
RMU instead of Rows.

Coach’s Note
This should be a sprint chipper, in that nothing slows you down too much. If you know you’re going to have to do lots of singles for the pullups, drop the total down. The lunges and snatches should be light-moderate. Think on the line between touch and go and singles for the snatches.

Olympic Battery Work
Every 8:00 for 2 rounds

5 clean and jerks @70%
4 clean and jerks @74%
3 clean and jerks @78%
2 clean and jerks @82%
1 clean and jerks @86%

Strongman Circuit
5 Rounds
25M Yoke Carry Heavy
10 Bench Press 155/105
25m Farmer’s Carry Heavy
rest 1:1 in between rounds

CrossFit Workout 6/29/19 Saturday

Warmup
5 step+90 rep, then
3 rounds of
10 wallballs
20 DU

Workout Warmup
3 Rounds on the 3:00 start
5 Power cleans+OHS up to workout weight
1 wall walk/hs walk

CrossFit Workout
Teams of 3
300/240 cal bike and:

30:00 to complete 2 RFT
100 wallballs 20/14
80 Power cleans 115/75
60 OHS
400 DU
20 wall walks

Rx+
30/20 wallballs
135/95 barbell
100′ of handstand walking

Conditioning
Get outside and move for 90+ minutes consecutively

Strength
2 Rounds
1 back squat @90+%
20 back squats@ 40-50%, @ 2011
rest as needed in between rounds

3 rounds
10 deadlifts for speed @ 50%
rest at least 3:00 between rounds
then
1×3 hand release deadlifts, above 85% of 1rm, off of feel as you’re warming up.