Workout of the Day

Midline:

For quality:
50 Evil Wheels, pick load

WOD:

4 rounds for time of:
15/12 Machine Calories
12 Hang Power Cleans, 135/95 lbs

Post times to beyond the whiteboard.

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WOD:

CrossFit Total

Back Squat 1 rep max
Shoulder Press 1 rep max
Deadlift 1 rep max

Only log the heaviest 1 rep lifts, do not include sets prior.

*15 minutes per lift

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Strength:

Snatch Balance + 2 Overhead Squat 1-1-1-1-1

Use the heaviest weight you can for each set.
Rest as needed between sets.

WOD:

Volkswagon.

21-15-9 reps, for time of:
Bench Press, 185/125lbs
Chin-up

Post loads and times to beyond the whiteboard.

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Strength:

Turkish Get-up : 3-3-3-3-3

Use the heaviest weight you can for each set.
Rest as needed between sets

WOD:

3 rounds, 1 min per station, for max reps of:
Sledge Hammer Strike, 16/10 lbs
Echo Bike Calorie
Medicine Ball Slam, 50/40 lbs
Row Calorie

Rotate immediately to the next station every 1 min,
the clock does not stop or reset between stations.

Post loads and reps to beyond the whiteboard.

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Strength:

Sumo Deadlift 3-3-3-3-3

Use the heaviest weight you can for each set.
Rest as needed between sets.

WOD:

Complete as many rounds as possible in 15 mins of:
5 Toes-to-bars
10 Alternating Lateral Single Leg Push Offs, 20/18 in
10 Russian Swings, 70/53 lbs

motors and rounds to beyond the whiteboard.

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Strength:

Front Rack Lunge 10-10-10-10-10

Use the heaviest weight you can for each set.
Rest as needed between sets.

WOD:

4 rounds for time of:
50 Double Unders
15 Thrusters, 95/65 lbs

Post loads and times to beyond the whiteboard.

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Midline:

Tabata L-Sit
Tabata Dead Bug
Tabata Hollow Rock

The Tabata interval is 20 secs of work followed
by 10 secs of rest for 8 intervals.
Tabata score is the total reps performed in all of the intervals.

WOD:

For 4 cycles:
AMRAP in 3 mins of:
3 Burpee Over Dumbbells
6 Alternating Dumbbell Snatches, 50/35 lbs
9 AbMat Sit-ups

Rest 1 min between each cycle.
For each cycle restart the AMRAP.

Post quality and reps to beyond the whiteboard.

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Team Conditioning:

Complete as many rounds as possible in 14 mins of:
12/9 Row Calories
Suitcase Carry, 70/53 lbs, 30 m

WOD:

Complete as many rounds as possible in 15 mins of:
5 Pull-ups
7 Strict Ring Dips
9 Jumping Back Squats, 95/65 lbs

Post rounds to beyond the whiteboard.

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WOD :

“Postman”

For time:

50 Medicine Ball Slams, 50/40 lbs

Weighted Run, 50/40 lbs, 400 m

50 Thrusters, 45/35 lbs

Weighted Run, 45/35 lbs, 400 m

50 American Kettlebell Swings, 53/35 lbs Weighted Run, 53/35 lbs, 400 m

50 Medicine Ball Step-ups, 20/14 lbs, 24/20inch

Weighted Run, 20/14 lbs, 400 m

50 AbMat Sit-ups

Run, 400 m

Post times to beyond the whiteboard.

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Strength:

3 Position Clean + Jerk 1-1-1-1-1

Use the heaviest weight you can for each set.
Rest as needed between sets.

WOD:

3 rounds for time of:
10 Clean* & Jerks, 135/95 lbs
75 Double Unders

*can be squat or power

Post loads and times to beyond the whiteboard.

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