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Workout of the Day Blog

THURSDAY 10.30.14 W.O.D.

Dynamic Effort Upper

Strength:
Snatch Complex (Snatch + Hang Snatch + OHS)
**In 12min build to a heavy complex, only 2 misses allowed

WOD
“Fight Gone Bad”
Three rounds of:
Wall-ball Shots (Reps), 20#
Sumo deadlift high-pull (Reps), 75#
Box Jumps, 20″ (Reps)
Push-press (Reps), 75#
Row (Calories)
1-minute rest

Extra Credit
2x Alphabet Legs


THURSDAY 12.30.14 ON-RAMP CLASS 5 OF 6 @ CFR5

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)
-Butterfly Sit Ups
-Thrusters


THURSDAY 10.30.14 CROSSFIT TEENS

Skill Review
Overhead Squat
Wall Balls

WOD
5 Rounds for Max Reps
1min Wall Balls
1min Pull Ups
1min Deadlifts
1min Rest
**Score total reps

Extra Credit
2 x Alphabet legs


THURSDAY 10.30.14 COMPETITOR W.O.D.

Dynamic Effort Upper

Strength
Snatch Complex (Snatch + Hang Snatch + OHS)
**In 12min build to a heavy complex, only 2 misses allowed

WOD
“Fight Gone Bad”
Three rounds of:
Wall-ball Shots (Reps), 20#
Sumo deadlift high-pull (Reps), 75#
Box Jumps, 20″ (Reps)
Push-press (Reps), 75#
Row (Calories)
1-minute rest

Special Strength
Bench Press (8×3 @ 50% 1RM + micro band (red) )

Special Strength
3×6 weighted + elevated Ring Rows

Special Strength
3×8 seated DB press

Special Strength
4×10 DB rows

Abs/Core
3x Alphabet Legs

Finisher/Recovery
3x1min earthquake bar in bench lock out with bent arm. You may decent but you may not touch your chest


WEDNESDAY 10.29.14 W.O.D.

Explosive Strength

Strength
Box Jump – Max Height (1RM for height – with a step in)
Score height not reps
**Score total height as ‘reps’

WOD
3,6,9,12,15…..
KB Swings (55,35)
HR Push Ups

7min AMRAP
— Rest 5min –
5min AMRAP
– Rest 3 min –
3min AMRAP

**Restart at rep 1 each time
**Score total reps

Extra Credit
4 x 1min Plank against tension