Workout Of The Day

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    11/21/17 - "Feeling it"

    Group Warm up 

    Group Mobility 




    Strength *Superset movements. 

    6x3 Bench press @ 80-85% - rest 30 seconds. 

    6x5 Dumbbell bent over rows ( 5R/5L = 10 total ) - Rest 1:30. 


    WOD ( Workout of the Day ) 

    "Feeling it" 

    15 minute AMRAP 

    30 Double unders 

    10 Pull ups 

    5 Bench press 

    RX+ (225/135lb) 

    RX (155/105lb) 

    Level 2 (135/95lb) 

    *All workouts can be scaled on an individual basis. 


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    11/20/17 - "4:44"

    Group Warm up 

    Group Mobility 




    Strength 

    4x5 Overhead squat - Build to something challenging for the day. Rest 2 minutes between sets.


    WOD ( Workout of the Day ) 

    "4:44" 

    3 rounds for time: 

    20/15 Assault bike calories 

    10 Squat snatches 

    RX - 135/95lb 

    Level 2 - 95/65lb 

    Level 3 - 75/55lb 

    *All workouts can be scaled on an individual basis. 

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    11/18/17 - "Predator"

    Group Warm up 

    Group Mobility 




    "Predator" 

    Teams of 2, switch as often as needed. 

    0-5 minutes: Max assault bike calories. 

    6-11 minutes: Max power snatch RX(75/55lb) RX+ (95/65lb) 

    12-17 minutes: Max pull ups 

    18-23 minutes: Max shuttle runs - switch every 150ft. 

    *Score is total number or reps! 

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    11/17/17 - "Lethal Weapon"

    Group Warm up 

    Group Mobility 




    Strength 

    Split Jerk - 7x2. Rest 2 minutes between sets, focus on technique & proper footwork. 


    WOD ( Workout of the Day ) 

    "Lethal Weapon" 

    FOR TIME: 

    45 Wall ball shots (20/14lb) 

    35 Shoulder to overhead 

    25 Ring dips 

    15 Box jump overs (30/24") 

    5 Rope climbs 

    RX (135/95) LV. 2 (95/65lb) RX+ (155/105lb) 


    EXTRA: 10x150ft farmers carry *As heavy as possible! use dumbbells or kettlebells. Rest as needed between sets. 



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    11/17/17 - "Lethal Weapon"

    Group Warm up 

    Group Mobility 




    Strength 

    Split Jerk - 7x2. Rest 2 minutes between sets, focus on technique & proper footwork. 


    WOD ( Workout of the Day ) 

    "Lethal Weapon" 

    FOR TIME: 

    45 Wall ball shots (20/14lb) 

    35 Shoulder to overhead 

    25 Ring dips 

    15 Box jump overs (30/24") 

    5 Rope climbs 

    RX (135/95) LV. 2 (95/65lb) RX+ (155/105lb) 


    EXTRA: 10x150ft farmers carry *As heavy as possible! use dumbbells or kettlebells. Rest as needed between sets. 



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    11/16/17- "Inception"

    Group Warm up 

    Group Mobility 




    WOD ( Workout of the Day ) 

    "Inception" 

    5 rounds for time: 

    30/25 Calorie row 

    75 Double unders

    30/25 Assault bike calories 

    20 Sit ups ( RX+ GHD ) 

    150ft" Stone carry (95/65lb) 

    ** 40 minute time cap. 


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    11/15/17 - "Braveheart"

    Group Warm up 

    Group Mobility 




    Strength 

    A.) 10 minutes to find a three rep max hang power clean - All reps must be touch and go! In this case it means don't let go of the bar. 

    B.) Every 20 seconds for 5 minutes - 2 hang power cleans  @ 60-70% of todays 3 rep max. The focus should be on loading the hamstrings in the hang position. 


    WOD ( Workout of the Day ) 

    "Braveheart" 

    FOR TIME: 9 minute time cap. 

    21-15-9 

    Front squats - from the floor 

    (135/95) level 2 (95/65) 

    Toe to bar 


    RX+ 12 - 9 - 6 

    Front squats + BMU (185/125lb) 



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    11/14/17 - "Die Hard"

    Group Warm up 

    Group Mobility 




    Strength 

    Every minute on the minute, for ten minutes: 3 Heavy deadlifts + 3-5 strict pull ups. Please alternate between supinated and pronated grips every set. 


    WOD ( Workout of the Day ) 

    "Die Hard" 

    12 minute AMRAP 

    25 double unders / 50 singles 

    10 Dumbbell step ups (50/35lb - each hand ) *Alternate legs every rep. 

    15 Slam balls (40/20lb) 


    EXTRA: 4 x 6-12 GHD Raises - rest 60-90 seconds between sets.  



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    11/13/17 - "Taken"

    Group Warm up 

    Group Mobility 




    Strength 

    Strict press 5x5 - Build to a tough 5 for the day! Rest 2 full minutes between sets.


    WOD ( Workout of the Day ) 

    "Taken" 

    5 rounds for total rounds + reps. 

    3:00 AMRAP 

    10 Plate ground to overhead (45/25lb) 

    10 Plate burpees (45/25lb) 

    10/8 Calorie assault bike 

    10 Handstand push ups 

    Rest 60 seconds 

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    11/11/17 - "Unforgiven"

    Group Warm up 

    Group Mobility 




    WOD ( Workout of the Day ) 

    "Unforgiven" 

    In a team of 2, switch every complete round! Each workout has 1 round = 30 reps. Add together your total rounds for all three workouts for one score. 

    12 minute AMRAP 

    5 Pull ups ( RX+ 5 bar muscle ups ) 

    10 Dumbbell snatches (50/35lb) 

    15 Air squats 

    - REST 3:00 -

    8 minute AMRAP 

    5 Stone to shoulder 95/65lb ( RX+ 150/100lb) 

    10 Dumbbell shoulder to overhead (50/35lb) 

    30 Double unders ( 15reps )

    - Rest 2:00 - 

    10 minute AMRAP 

    3 Rope climbs ( RX+ legless ) 

    12 Assault bike calories 

    15 DB thrusters (50/35lb) 


     


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    11/10/17 - "Gladiator"

    Group Warm up 

    Group Mobility 




    Strength 

    6x3 Back squat right into 3 broad jumps - rest 1:30 between sets. The goal is to perform three heavy back squats as fast as possible, however turn around and be explosive on the broad jumps! 


    WOD ( Workout of the Day ) 

    "Gladiator" 

    15 - 1 

    Calorie row 

    Kettlebell swings (53/35lb) *American 

    RX+ (70/53lb) 


    EXTRA: 10 minute foam roll - Quads. 



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    11/9/17 - "Crossfit mainsite"

    Group Warm up 

    Group Mobility 


    WOD ( Workout of the Day ) 

    "Crossfit mainsite" 

    For time: 30 minute time cap. 

    60 Push ups 

    50 Dips 

    40 Handstand push ups 

    30 Bench press 

    20 Push jerk 

    10 Push press 

    RX(155/105lb) Level 2 (115/80lb) 

    *All workouts can be scaled on an individual basis. 


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    11/8/17 - "Chinatown"

    Group Warm up 

    Group Mobility 




    Strength 

    10x3 Sumo deadlift @65-70% of your 1rm - rest 60 seconds between triples. Drop and reset each rep!


    WOD ( Workout of the Day ) 

    "Chinatown" 

    21 minute EMOM ( Every minute on the minute ). 

    1.) 150m run 

    2.) 15 Wall ball shots (20/14lb) 

    3.) 10 burpees

    RX+ 200m run, 15 wall ball shots (30/20b) and 15 burpees. 


    EXTRA: 6x50ft Yoke carry - rest as needed. 


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    11/7/17 - "Vertigo"

    Group Warm up 

    Group Mobility 




    Strength 

    5x3 Power snatch - rest 2:00 between triples. Build to a tough three for the day! Keep in mind we will be using a percentage of todays lift for the workout.


    WOD ( Workout of the Day ) 

    "Vertigo" 

    12 minute AMRAP 

    6 Power snatch @ 70% of todays 3 rep max 

    12 Box jump overs (24/20") 

    18 Ab mat sit ups - RX+ GHD sit ups 


    EXTRA: 3 x 2:00 banded march + front loaded carry. 


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