02/19/2018

Strength/Skill

300 m Row
30 Supermans
30 Hollow Rocks
300 m Row
30 sec Superman Hold
30 sec Hollow Hold
300 m Row

WOD

Presidents Day WOD

45 Washington Wall balls (20/14) (16/12)
45 Kennedy KBS (55/35/20)
45 Trump Trunk Twists (w/MB)
45 Bush Box Jumps (20/18)
45 Dwight D. Double Unders
45 Lincoln Lunges (Alt, Front rack [115/80/55])
45 Polk Push ups
45 Obama OHS (115/80/55)
45 Roosevelt Row for calories

*To celebrate the holiday, you may eliminate 1 exercise from the list!

02/17/2018

Strength/Skill

Coach’s Choice

WOD

“Dan”
CrossFit Benchmark WOD
4 Rounds for Load and Time
21 Overhead Squats
400 meter Run

Athlete selects the weight for overhead squats. Score is load and time as pounds per second (ex: 135/13:05 = 135/785 = .172 lbs/sec).

This benchmark workout was first posted as the workout of the day on crossfit.com for Wednesday, December 17, 2003.
After the workout was posted, a user named Danny John commented: “I did this today, Tuesday, to keep my own week straight. It is very, very difficult. The gym was 20 degrees F and I tried to start with 135 as it sounded right. Set four was with 85 pounds! I was leg dead and winded walking down my little hill to do the runs…but I did all four in 25 minutes. It was not easy… I would like this work out to be called ‘Dan.'” And so it was.

02/16/2018

Strength/Skill

EMOM 12
1′, 4′, 7′, 10′: 20 sec L-sit on rings or parelletes
2′, 5′, 8′, 11′: 20 sec Hollow Hold
3′, 6′, 9′, 12′: 20 sec of Sit ups

WOD
Accumulate ___ #s for time
Men: 1,500 #s
Women: 1,000 #s
Complex
4 DL
3 Hang Cleans
2 FS
1 S2OH

*1 complete round = 1 rep, must be unbroken, if bar is dropped complex must be repeated

02/14/2018

Strength/Skill

SA KB Bench Press
3×10 AHAP
–superset–
Foot Elevated BB RDL
3×12

WOD

50 Shades of CrossFit
For time
50 Box jump, (24″/20″)
50 Push Ups
50 Front Squats (45/35)
50 Steps Walking Lunge
50 D-ball over shoulder (35/25)
50 Push press
50 Back extensions (Scaled: supermans)
50 Wall balls (20/14/12)
50 Sit ups
50 DU

 

02/13/2018

Strength/Skill

Jerk 1RM

WOD

AMRAP 10
1, 2, 3, etc Burpees over KB
1, 2, 3, etc KBS

Round 1: 1 Burpee, 1 KBS
Round 2: 2 Burpees, 2 KBS
Round 3: 3 Burpees, 3 KBS

Continue this sequence until time elapes

 

02/12/2018

Strength/Skill

Deadlift 1RM

WOD

CrossFit Games 21-15-9 Complex
Time Cap: 7 minutes
8 Deadlifts (155/115) Scaled (135/95)
7 Cleans
6 Snatches
8 Pull ups
7 C2B Pull ups
6 Bar MU
6 Deadlifts
5 Cleans
4 Snatches
6 Pull ups
5 C2B Pull ups
4 Bar MU
4 Deadlifts
3 Cleans
2 Snatches
4 Pull ups
3 C2B Pull ups
2 Bar MU

 

 

02/10/2018

WOD

 


18 min. Total (on a running clock)

AMRAP 4
20 KBS (55/35)
10 Push ups
40 DU

AMRAP 6
5 Strict pull ups
5 Burpees

AMRAP 8
10 Hang power cleans (95/65)
10 cal Row

02/09/2018

Strength/Skill

 


“DURANTE CORE”
5 Rounds
10 Hollow Rocks
10 V-Ups
10 Tuck Ups
10 second Hollow Hold
1 minute Rest

WOD

 


“BAMF V2”
For Time
21 Push Jerks (185/125)
15 Push Press (155/105)
9 Strict Press (115/80)

02/08/2018

Strength/Skill

 


Deadlift
5×5 @60-65%

WOD

Buy in: 50 Lateral DB Jumps

then
AMRAP 12
-2 Squat snatch (175/125/85)
-10 Alternating KB Box Step-up (70/55/35)
-50 Sit ups
then
Cash out: 25 Deadlifts (185/135/95)