Category Archives: Workout of the Day

Row 500m
CrossFit Warm-Up x2
Dynamic Warm Up and Shoulder Mobility
EMOM 16 mins
ODD mins: 30 Double Unders
EVEN mins: 5 HSPU
Strict Press
4 sets of 6 reps
heaviest possible
Death by Slam Ball
Increase by 2 slams every min on the min until failure.

Row 500m
CF Warm up x 2
Group Dynamic: Burgener PVC and Barbell
Strength/Skill: Warm up to a heavy clean and jerk (15 mins)
Skill: 6 mins. Every 30 secs
1 Power Clean at 90%
WOD:
10 rounds or 10 min cap
1 Power Clean (185/115)
5 Pullups
10 Push ups
15 Air Squats

Row 500m
CF Warm up x 2
Group Dynamic
Skill: A) Max 1 set of pullups.
*Once you come off the bar that is your score.
B) Max box jump height.
*Standing position or step and jump.
WOD: “Kelly”
5 Rounds
400m Run
30 Box Jumps (24/20)
30 Wallball Shots (20/14)

Teams of 2
5 min AMRAP
P1: Holds a barbell at the top of the deadlift postion (155/115)
P2: Does max reps of burpees onto a plate.
*Once bar is dropped you must switch.
Rest 1 min
5 min AMRAP
P1: Hold Plank Postion
P2: Does max clean and jerk (135/95)
*Once person comes out of plank or person can’t do anymore clean and [...]

Row 500m
CF Warm up x 2
Group Dynamic: Burgener Warm up
Skill: 8 min EMOM
1 Power Clean
1 Hang Power Clean
1 Hang Squat Clean
WOD:
5-4-3-2-1 Power Clean (225/135)
10-8-6-4-2 Pullup
50-40-30-20-10 Double Unders (2x Singles)

Row 500m
CF Warm up x 2
Group Dynamic
Strength: Strict Press – 3 sets of max reps. Find a weight you can maintain for 10-15 reps on each set. Warm up appropriately!
WOD: 12 min AMRAP
3 Push Jerks (185/115)
6 Burpee Box Jumps (24/20)
12 Lunges

Row 500
CF Warm up x 2
Group Dynamic Warm up
Strength: 3 sets of max reps of deadlifts. Use 60% of your 1 rep max for your sets. It you don’t know your 1 rep max, use a weight that you can pull for 10-15 reps without losing form. Rest about 3 mins between sets.
WOD:
800m run buy [...]

Row 500m or run 400m
CF Warm up x 2
Group Dynamic: 3 Rounds
10 pullups
10 Pushups
10 Handstand Pushups
1 400m Run
Strength: Bench Press 5×3
WOD: 15 Rounds of 15 min time cap
1 Power Snatch (95/65)
1 Hang Power Snatch
1 Overhead Squat
5 Ring Dips
100m Run
*Clock is set for 15 minute countdown. Your goal is to get the 15 rounds done in [...]

Row 500m
CF Warm up x 2
Group Dynamic: 6 min EMOM of Double Unders
*Find a number of DUB’s you can maintain that is challenging each round. But only work for 30 secs.
Strength: Front Squats 5×3
WOD: 10 min Ladder
Thrusters: 2,4,6,8, etc…(95/65)
Toe to Bar: 2,4,6,8, etc..
Double Unders: 20 after each round.
Ex:
2 Thrusters, 2 T2B, 20 Double Unders
4 Thrusters, [...]

“Abby S aka Skittles and Lindz Creation”
Teams of 2:
100 Double Unders (MOD: 200 Singles)
30 Power Cleans (135/95)
40 Pullups
400m (together)
2 Rope Climbs
20 Push Jerks (135/95)
40 Reverse Burpees
100 Double Unders
50 Box Jumps (24/20)
60 Kettlebell Swings (53/35)
400m Run (together)
2 Rope Climbs
70 Situps
70 Front Squats (95/65)
400m Run (together)
TIME!