Workout of the Day Blog
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.
Monday 5.20.13 Competitor W.O.D.
Power Snatch (9×1 @ 70%)
Back Squat (5×3 )
RDL (Romanian Deadlift) (3×6 )
Pal of Press (3x :30sec)
Isabel:
For Time: 30 Snatches, 135# / 95#
Efficiency Movement:
DB Thrusters – 4 big sets (increase across)
Monday 5.20.13 On-Ramp Class 4 of 6
Skill Review:
MB/Barbell Clean
Font Squat
Rower Mechanics
Double Unders (Dubs)
New Skill:
Kipping Pull Ups
KB Swings
Wall Balls
W.O.D.:
9-6-3-6-9
Pull Ups
KB Swings
Wall Balls
Monday 5.20.13 CrossFit Kids Ages 5-8
Fish Game!
Obstacle Course:
- Hula Hoop Hop
- Climb the Mountain x3 Jumping Squats
- Walk the Plank
- Frisbee Toss into Box
Skill Review:
SDHP
WOD:
4rds
x1 Box Jump
x2 Hula Hoop Hops
x3 SDHP
Game:
Dragon Tails
Sunday 5.19.13 W.O.D.
Metcon #1:
Extended Warm Up:
8min AMRAP
Teams of 3
Teammate #1 Max Burpees
While Teammate #2 holds plank
Teammate #3 runs 200m
*Switch when teammate #3 returns
**Score total Burpees
**If rain, 250 row
**Rotate: Run to Burpees to Plank
Metcon #2:
Jodi’s Turning 40!
20-15-5
Sit Ups
Jumping Lunges
Then,
5-15-20
Burpee Box Jumps (24,20)
T2B
Then,
20-15-5
Tuck Jumps
Hollow Rocks
**This is not a Team/Partner WOD
Sunday 5.19.13 Competitor W.O.D.
Rest Day
Saturday 5.18.13 W.O.D.
Partner Up!
60 KB Swings (55,35)
- Partner holds barbell (225,150)
200m Run Backwards
40 Alternating Box Jumps (20)
200m Forward Run
20 Deadlifts (225,150)
- Partner holds KB overhead
200m Backwards Run
10 HSPU
- Partner holds 225,150
**Split reps evenly, work can only be done while partner hold barbell or KB.
** Both partners run at the same time
** Barbell will be held in deadlift position
Saturday 5.18.13 Competitor W.O.D.
Strength/Skill:
Front Squat (1+2×1 @ 85%)
Handstand Push-ups (3×6)
Chest-To-Bar Pull-ups (Perform Strict, 3×6)
Metcon:
Partner Up!
60 KB Swings (55,35)
- Partner holds barbell (225,150)
200m Run Backwards
40 Alternating Box Jumps (20)
200m Forward Run
20 Deadlifts (225,150)
- Partner holds KB overhead
200m Backwards Run
10 HSPU
- Partner holds 225,150
**Split reps evenly, work can only be done while partner hold barbell or KB.
** Both partners run at the same time
** Barbell will be held in deadlift position
Friday 5.17.13 W.O.D.
CrossFit R5, CrossFit Main Line – W.O.D. View Public Whiteboard Early Work – Individual Warm Up (No Measure) Roll Out 200m Row Bullet Proof Shoulders x10 Samson Stretch Each Leg x10 Squats x10 Push Ups x10 Pull Ups Squat Snatch (EMOM for 10min +1) Metcon (Time) 400m Plate Carry Then, 21-15-9 SDHP (95,65) 9-15-21 Ball [...]
Friday 5.17.13 W.O.D.
Skill: Off
Strength: Squat Snatch
EMOM for 10min +1
WOD:
400m Plate Carry
Then,
21-15-9 SDHP (95,65)
9-15-21 Ball Slams (30,20)
Then,
400m Plate Carry
*Starts will be staggered every 10sec. *The last sled push is first come first serve, no time deduction for waiting.
Friday 5.17.13 Competitor W.O.D.
Strength #1: Snatch (3rm)
Strength #2: Clean and Jerk (3rm)
Strength #3: Deadlift (3×3 @ 80% (clean grip))
WOD:
“Prowler Helen”
20′ low/20′ high sled push x10
21 KB Swings (55,35,55,35)
12 C2B
Then,
2 rds 400m Run
21 KB Swings (55,35,55,35)
12 C2B
Thursday 5.16.13 Strength Class
1: Power Clean and Jerk (5×1)
EMOTM, 65%, go right into…
2: Clean and Jerk (5×1)
EMOTM, build to a heavy single, no extra sets
3: Deadlift (3×1+1+1)
reset between each rep, build to a heavy 3
4A: Max Pull Ups (3xMAX)
4B: Vertical Pallof Press (3x:30)
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