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Workout of the Day Blog

Tuesday 9.30.14 W.O.D.

Announcements:
• CrossFit Kids Fall/Winter Program starts today.
• Lifestyle Challenge Starts October 1. Need a partner? Let a Coach know.
• CFML Barbell Club now at 5:30pm and 6:30pm
Dynamic Effort Upper
Strength: Power Snatch (5×3 @ 75% 1RM – no foot)
** “No Foot” : your feet must start and stop in the same place. you can not split in any direction
WOD:
2 Rounds of the below, with 3min rest in between rounds
–In 3min Complete–
25 KB Swings (55,35)
15 Burpees
AMRAP Hang KB Snatches in remaining time
1min Rest
–In 3 minutes Complete–
25 KB Swings (55,35)
15 Burpees
AMRAP Hang KB Clean and Jerks from the hang in the remaining time
1min Rest
–In 3 minutes complete–
25 KB Swings (55,35)
15 Burpees
AMRAP KB Goblet Squats in the remaining time
** Score total Snatches + C&J + Goblet Squats
Extra Credit:
50 Barbell overhead sit ups
** Load barbell if needed


CrossFit Kids Ages 8-12 4:30pm @ CFML

Warm-Up:
x3
Handstand walk or bear crawl => 5 burpees => 5 mountain climbers => 10-15 seconds in the bottom of the squat => precision jump => basic dot drill x 10 => 50-meter carioca => 50-meter pocket kickers
Skill:
Front squat – focus on rack position
WOD:
12-9-6
Front squats, 5# dumbbells-15# barbell
Push presses, 5# dumbbells-15# barbell
Box jumps, 12”-24”
Extra Credit:
3x
5 Bulgarian squats, each leg
3 one-legged broad jumps, each leg


Tuesday 9.30.14 On-Ramp Class 3 of 6 @ CFR5 6:30pm

Skill Review:
Standing Press
Push Press
Push/Split Jerk
Box Jumps
New Skill:
MB/Barbell Clean
Font Squat
Rower Mechanics
Double Unders
W.O.D.:
3 RDS
200m Run
10 Squat Cleans
20 Dubs (60 singles)


Tuesday 9.30.14 Competitor W.O.D.

Dynamic Effort Upper
Strength #1 Power Snatch (5×3 @ 75% 1RM – no foot)
** “No Foot”: your feet must start and stop in the same place. you can not split in any direction
Strength #2 Bench Press (15×3 (5 wide, 5 normal, 5 narrow) )
** Work at 40% 1RM Floor Press + 40% band tension
WOD:
2 Rounds of the below, with 3min rest in between rounds
–In 3min Complete–
25 KB Swings (55,35)
15 Burpees
AMRAP Hang KB Snatches in remaining time
1min Rest
–In 3 minutes Complete–
25 KB Swings (55,35)
15 Burpees
AMRAP Hang KB Clean and Jerks from the hang in the remaining time
1min Rest
–In 3 minutes complete–
25 KB Swings (55,35)
15 Burpees
AMRAP KB Goblet Squats in the remaining time
** Score total Snatches + C&J + Goblet Squats
Special Strength #1
Bench Press at 5# heavier than last week 1 x 8 close grip. ** If you get to a week were you can not complete all 8 reps then decrease your starting weight by 5 pounds the next week and complete as normal grip
Special Strength #2
Wide grip push press 6RM
Special Strength #3
3xmax reps strict pull ups
Special Strength #4
4×10 barbell high pulls
Special Strength #5
50 Barbell overhead sit ups
** Load barbell if needed


Tuesday 9.30.14 Barbell Club @ CFML 5:30pm & 6:30pm

A1 Glute Bridge 3×8
A2 Halting Snatch Deadlift + Finish 3×3
B1 Mid Hang Snatch 6×3
C1 Back Squat 3x10x65
D1 RDL 3×20
D2 Plank 3×30-60