Daily WOD

CrossFit Workout 11/8/19

3 rounds
10 goblet squat pulses
A round of the pullup warmup
10/10/10 rowing drills

Workout Warmup
2 rounds
10 wallballs
8 cal row
2 rmu/pullupy thing

CrossFit Workout

For time, partitioned any way:
40 muscle-ups
80-cal. row
120 wall-ball shots
♀ 14-lb. ball to 9 ft.
♂ 20-lb. ball to 10 ft.
Time cap: 20 minutes

Rx’d (Ages 16-54)
♀14-lb. ball to 9 ft.
♂20-lb. ball to 10 ft.
Scaled (Ages 16-54)
♀chin-over-bar pull-ups, 10-lb. ball to 9 ft.
♂chin-over-bar pull-ups, 14-lb. ball to 10 ft.

Masters 55+
♀chest-to-bar pull-ups, 10-lb. ball to 9 ft.
♂chest-to-bar pull-ups, 20-lb. ball to 9 ft.
Scaled Masters 55+
♀jumping chest-to-bar pull-ups, 10-lb. ball to 8 ft.
♂jumping chest-to-bar pull-ups, 14-lb. ball to 8 ft.

Coach’s Note:
This is a fun one! The way I see it, there are 4 different categories of strategy here:

  1. People who aren’t anticipating muscle ups/pullups for scaled. These people should ignore the gymnastics portion of this workout, and attempt to do the rowing and wallballs as fast as possible. The transition onto the rower is the slowest part of this workout, so pick the largest set of wallballs you can realistically hold, and then work the math back from there. Once you’re done, rest and then take a few shots at it!
  2. People who are close to muscle ups/pullups but can’t do them on command. You should spend 5ish minutes at the beginning attempting muscle ups/pullups. In between attempts, do a very small (5ish) wallballs to chip away a bit. After 5 minutes switch to grinding through wallballs and taking single muscle up attempts. It’s more important that you finish the wallballs and rowing than anything else. Once you’re done, it’s back to attempting the muscle ups/pullups.
  3. People who can do muscle ups but 40 isn’t happening. Prioritize muscle ups and the movement that interferes with muscle ups less for you for the first 10:00. For almost everyone, ignore the row, and get through as many muscle ups and wallballs as you can. For the few of you for whom wallballs are the hardest part of this workout, prioritize the wallballs and chip away at the muscle ups for the whole workout.
  4. People who have a shot at finishing this workout. I’m biased here, but personally, I think the row is best left as a big chunk at the end. You can dig on a rower in a way you can’t for muscle ups and wallballs, and the transitions will slow you down a lot on the row. Break up the muscle ups into something that’s about 30% of your max set, and then break the wallballs with that in mind. Once you get on the rower, it’s similar to a 1k time trial. Start off at a pace you hate, and then close your eyes and go to the daaaaaark place. Let’s go!!!

CrossFit Workout 11/7/19 Thursday

8:00 EMOM
A 5 staggered stance good mornings/side
B :30 hollow rocks

Workout Warmup
4 rounds
3 rdls up to starting weight
10 russian twists
1:00 bike

CrossFit Workout
21:00 EMOM
A 3 RDLs. Start at 135/95 and add 10 pounds every round. Ladies, once it starts getting heavy, add 5.
B 20 russian twists 16/12
C :30 bike for calories

25 pvc pass throughs
15 mckenzie pushups

Coach’s Note
Score is weight for the RDLs and calories on the bike. Feel free to adjust the starting weight of the RDLs up or down to get to something that feels heavy. The bike should be sustainable. The twists are total, and they should be unbroken.

CrossFit 11/6/19 Wednesday

Happy Birthday Abbie!

Do all of Crossover symmetry, then:

10:00 of:
20 pullovers each with a partner
10 ring rows
10 goblet squat pulses

Workout Warmup
Spend 10:00 practicing rope climb clamps.
In between practice reps, warmup a few wallballs, stone shoulders, and pullups.

CrossFit Workout
For time
96 Wallballs
23 pullups
11 stone shoulders 145/115
6 rope climbs

Coach’s Note
This is a trap workout. The bit after the wallballs doesn’t look so bad, so you’ll be tempted to hang onto the wallball. That is a gigantic mistake. Break the wallballs early and often, then try to pick up the pace on the pullups, stone shoulders, and rope climbs. This one should take somewhere in the 10-15:00 range. The stone should be heavier than you normally use. The wallballs should take no longer than 5:00. If you can’t do rope climbs, do 12 rope elevators.

CrossFit Workout 11/5/19 Tuesday

2 rounds
10 kip swings
5-8 strict chest to bar
:30 banded shuffle each direction
8 ring rollouts https://www.youtube.com/watch?v=3Y55VgF39Rk

Then take 8:00 and warm your front squat and push jerk up to lift weight

10:00 EMOM
1 Front Squat+ 1 Push Jerk

Stay at 60% of your lighter lift+ for these and be FAST

After this, do 3 rounds of:
5 thrusters @ wow
3-5 chest to bar

CrossFit Workout
For time with a 10:00 cap
Thrusters 95/65
Chest to bar
Row Cals

girls go 12/9/6 on cals.

Go fast 🙂

Coach’s Note
This one should be fast and furious. While the cap is 10:00, people going unbroken will be more in the 5-6:00 range. You can make this not hurt that bad by rowing fairly easily. Don’t do that. Get after it and see what happens.

10 mckenzie pushups, then
easy bike/row for as long as is left

10 rounds on the 3:00 start
300m row
2-3 RMU

CrossFit 11/4/19 Monday

Do iron scap, then:
4 rounds/12:00 of
3 Power snatches up to strength weight
8 russian swings up to workout weight
:20 side plank/side

Every :90 for 6 rounds
2 Power snatch
All at 80-85% of max power snatch

Then, do a tabata of pushups
8 rounds of :20 max reps, :10 rest

CrossFit Workout
10 russian kb swings 24/16
10 burpees

Rx+ 28/20

1:00 pec smash/side
1:00 glute roll/side

Coach’s Note
This one is simple and sweet. It should take in that 7-10 minute range. If you can go faster than 7:00, use the rx+weight. The swings should be unbroken. Hold yourself accountable on getting off the ground for the burpees. For the pushup tabata, I care more about good reps than total number. Make them perfect.

Structural Work
RDLs @ 55-60% of your deadlift
Bench press @80%

On the 2:00 start 10 rounds
A 1:00 bike
B 15 box jump overs

CrossFit Workout 11/1/19 Friday

Don’t forget to show up in your costume!

3 rounds
10 slow-eccentric calf raises on a plate.
10 pistol pulses holding on to something or bw stepups
10 empty bar arms only clean and strict press
1:00 banded hip distraction

Workout Warmup
Warmup your clean and jerk to 20/10 pounds over your anticipated final weight
In between, do some box jumps or step ups
Do some pistols or medball stepups

CrossFit Workout
For time

30 box jumps
15 clean and jerks, 65 | 95 lb.
30 box jumps
15 clean and jerks, 85 | 135 lb.
30 box jumps
10 clean and jerks, 115 | 185 lb.
30 single-leg squats
10 clean and jerks, 145 | 225 lb.
30 single-leg squats
5 clean and jerks, 175 | 275 lb.
30 single-leg squats
5 clean and jerks, 205 | 315 lb.
Time cap: 20 minutes

Rx’d (Ages 16-54)
♀20-in. box, single-leg squat, C&J 65-85-115-145-175-205 lb.
♂24-in. box, single-leg squat, C&J 95-135-185-225-275-315 lb.
Scaled (Ages 16-54)
♀20-in. box, 14-lb. medicine-ball step-up, C&J 35-55-75-95-115-135 lb.
♂ 24-in. box, 20-lb. medicine-ball step-up, C&J 65-95-115-135-155-185 lb.
Masters 55+
♀20-in. box, 14-lb. med-ball step-up, C&J 65-75-95-105-125-145 lb.
♂24-in. box, 20-lb. med-ball step-up, C&J 95-115-135-155-185-205 lb.
Scaled Masters 55+
♀16-in. box, 14-lb. med-ball step-up, C&J 35-45-65-75-85-105 lb.
♂20-in. box, 20-lb. med-ball step-up, C&J 45-65-85-105-125-145 lb.

CrossFit Workout 10/31/19 Thursday

Happy Halloween! Don’t forget tomorrow, come dressed up. 🙂

3 rounds
5 empty bar sotts presses/side
10/10/10 rowing drills
10 paused pallof presses/side

Workout Warmup
4 rounds
2 Power snatches up to something in the 80ish percent range
3 BMU or BMU practice
:40 row

CrossFit Workout
3 Rounds on the 5:00 start
40/32 cal row
4 bmu
1 Power snatch attempt

Two scores: load on the successful snatches, and total time to finish

1:00 pec smash with a softball
1:00 glute smash with a softball

Coach’s Note
We had 3 first bar muscle ups last week! Who’s getting one today? 🙂 If you can’t do BMU, do jumping BMU. Pick the heaviest weight you can definitely hit for the PS.

CrossFit Workout 10/30/19 Wednesday

Every :90 for 8 total rounds
A 25 pullovers with a partner (each)
B 5 very slow kb windmills/side https://www.youtube.com/watch?v=ITSmgn_BQgY

Workout Warmup
12:00 of
5 db power cleans to workout weight
5 plank rows up to workout weight
2 stone shoulder up to workout weight
15 banded hamstring curls

CrossFit Workout
15:00 AMRAP
10 double db power cleans 2×35/25
25 abmat situps
10 total plank rows 2×35/25
2 stone shoulder 115/95

25 pvc passthroughs

Coach’s Note
You should be able to keep moving through this whole workout. If anything is too heavy to do unbroken, drop the weight. The situps may start to get hard to keep unbroken, but that’s ok. The power cleans are all the way to the ground.

Weather Cancellation 10/29 and 10/30

Open gym at 12, all afternoon/evening classes, and 6am tomorrow (10/30) are cancelled due to weather.

Stay safe and warm!

CrossFit Workout 10/29/19 Tuesday

Spend 12:00 warming up your snatch to 85%

In between warmup lifts, do:
3 box jump overs at your workout height
3 empty bar sotts presses

21:00 EMOM
A 1 Squat snatch, starting at 85% and building as you’re able
B 3 high box jumps
C :30 weighted plank

CrossFit Workout
For time with a 6:00 cap
Box Jump overs 24/20
OHS 135/95


1-3:00 easy bike or cooldown walk. Try to relax as much as you can with this.

Coach’s Note
This workout should be a sprint at a moderate to heavy weight. It should be unbroken but not necessarily easy to do that. For the box jump overs, go as fast as you can maintain good safety.

4:15 easy bike
:05-:10 sprint
x5 rounds
after the last round, do another 4:15 easy but don’t sprint