Workout of the Day Blog
Thursday 5.23.13 Strength
1: Power Clean and Jerk (4×1)
EMOTM, 70%
2: Clean and Jerk (4×1)
Build to a heavy single
3: Deadlift (5×1+1)
4A: Max Pull Ups (3xMAX)
4B: Plank (3x:30)
w/ leg raise
Memorial Weekend Schedule
@ CFML
Saturday & Sunday
May 25-26
Regular Schedule
8:30, 9:30, 10:30am
Monday May 27
9:30am WOD Only
Babysitting Available
**Click Through for more info
Thursday 5.23.13 W.O.D.
40yd Dash (Time)
3 attempts
*Score your fastest time
To Get Ready for our shoot with CrossFit HQ in July…
J.J.
For Time:
1 Squat Clean, 185#
10 Parallette Handstand Push-ups
2 Squat Clean, 185#
9 Parallette Handstand Push-ups
3 Squat Clean, 185#
8 Parallette Handstand Push-ups
4 Squat Clean, 185#
7 Parallette Handstand Push-ups
5 Squat Clean, 185#
6 Parallette Handstand Push-ups
6 Squat Clean, 185#
5 Parallette Handstand Push-ups
7 Squat Clean, 185#
4 Parallette Handstand Push-ups
8 Squat Clean, 185#
3 Parallette Handstand Push-ups
9 Squat Clean, 185#
2 Parallette Handstand Push-ups
10 Squat Clean, 185#
1 Parallette Handstand Push-ups
Thursday 5.23.13 Competitor W.O.D.
60min Mobility WOD
Wednesday 5.22.13 W.O.D.
OPTIONAL MOBILITY:
Roll Upper & Lower Back
Roll Lat: L & R
Banded Overhead Distraction
Strength/Skill Work:
Chest-To-Bar Pull-ups (4x max reps: rest max 2min b/t rds)
Score highest single set.
**Once your on the bar you can’t drop
WOD:
4 Rds of:
10 OHS (115,75)
30 Dubs (90 singles)
Wednesday 5.22.3 Competitor W.O.D.
Strength/Skill Work:
Clean (9×1 @ 70%)
Front Squat (6×2)
Good Mornings (3×8)
Ab Wheel (3×8)
Metcon:
4rds of
10 OHS (115,75)
30 Dubs
$ Out:
Box Jumps (5,10,15,10,5 Unbroken Box Jumps)
Wednesday 5.22.13 On-Ramp Class 5 of 6
On-Ramp Class #5
Skill Review:
Kipping Pull Ups
KB Swings
Wall Balls
New Skill:
Thrusters
Overhead Squats
Walking Lunges
Butterfly Sit Ups
W.O.D.:
21-15-9
Walking Lunges (L +R=2)
Sit Ups
Thrusters
Wednesday 5.22.13 CrossFit Kids Age 8-12
Warm-up:
x3
25m Shuttle Run
Then,
“Burpee Beat”
Skill Work.
DB 1 Arm Thrusters
Metcon:
1 Arm DB Thruster ladder
Minute One: 1 thruster and 1 box jump
Minute Two: 2 thrusters and 2 box jumps
Minute Three: 3 thrusters and 3 box jumps
And so on, until reps cannot be completed in the minute
Cool Down:
Spend 5min working on Bar Muscle Ups
Tuesday 5.21.13 Strength Class
1: Power Snatch (4×1)
EMOTM, 70%
2: Snatch (4×1)
Build to a heavy single
3: Front Squat (5×2)
4: Push Press (4×3)
5: Pallof Press (2x:30/side)
Tuesday 5.21.13 W.O.D.
Skill Work:
Rope Climb (Take 15min)
*Work on foot placements and not using arms to pull
Metcon #1:
10min AMRAP
1 Rope climb
2 Muscle Ups (6 pull ups, 6 ring dips)
3 Clean & Jerk (155,100)
Metcon #2:
30 Wall balls (20,14)
Tuesday 5.21.13 Competitor W.O.D.
Strength/Skill:
Push Jerk (4×3 @ 60%)
Push Press (5×3 )
Ring Rows (3×8)
Metcon #1:
10min AMRAP
1 Rope Climb
2 MUs
3 C&J
Rest 2min to WOD #2
Metcon #2:
30 Wall Balls (20,14)
Monday 5.20.13 W.O.D.
Strength:
Back Squat (5×3 build to a heavy 3 in 10min)
Metcon:
21 Ring Dips
200m Run
15 Ring Dips
200m Run
9 Ring Dips
200m Run
Then,
“Isabel”
30 Snatches (135,95)
* You may not assemble the bar for snatches until after you have completed the ring dips and final run. The bar and weights can be laid out, but you will put the weights on in a fatigued state.
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