CROSSFIT WOD

6/20/18 – CrossFit

CrossFit Workout of the Day

Skill (15 min)
Power Clean Review
Power and Split Jerk Technique

Strength (20 min)
1 power clean + 1 Front squat + 1 jerk
50/3 60/3 65/2 70/1 75/1

WOD (15 min)
– 10 rounds for time –
9 Wallballs
35 DU’s

[12 Minute Cap]

L1: Light wallballs, Singles
L2: 14/10, 2x Singles
L3: 20/14
L4: 30/20
Comp: see comp program

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6/19/18 – CrossFit

CrossFit Workout of the Day

Skill (10 min)
Power Snatch (Floor/Below the Knee) Technique

Strength (20 min)
Power snatch (floor) + Power Hang Snatch (Bkn)
45/3 50/3 55/2 60/2 65/2 70/2 75/1

*1 rep = full complex (2 snatches)

WOD (20 min)
– 5 Rounds for time –
200M Run or 12/10 Cal assault bike
12 Burpee Box Jump overs (24/20)
6/4 Muscle-ups

[16 min cap]

L1: 20” Burpee Step Overs, Dips off Boxes
L2: 20/16”, Assisted Ring Dips
L3: 24/20”, Push up + Ring Dip or Banded MU
L4: 30/24”
Comp: see comp program

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6/18/18 – CrossFit

CrossFit Workout of the Day

Skill (10 min)
OHS with DB Technique
Toes to Bar Review (if needed)

Strength (20 min)
Back squats (week 3)
50/3 60/3 70/3 5/75 80/3 85/2 75/5 80/3 85/2

WOD (20 min)
– 3 min AMRAP –
3 Single Arm DB Overhead Squats (50/35)
3 TTB

Rest 3 minutes

– 2 min AMRAP –
*pick up where you left off

Rest 2 minutes

– 1 min AMRAP –
*pick up where you left off

[Add 3 Reps per round (3,3-6,6-9,9…etc)]

Score = total reps completed

L1: Light Goblet Squats, Sit ups
L2: Light DB or KB, V-ups or Knees above Waist
L3: 50/35 or 53/35 KB
L4: 60/40
Comp: see comp program

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6/17/18 – CrossFit

CrossFit Workout of the Day

Accessory (20 min)
– 4 sets in 15 Minutes –
6 Seated Alt DB press (seated)
8 DB incline rows
10 V-up’s + 10 tuck sit ups + 20 sec hollow hold w/pvc

WOD (30 min)
“Endurance Sundays”
E3MOTM for 24 min (8 total rounds)
200M Run (or 12/9 Cal Ski Erg or 12/9 Cal Row)
13 Wallballs (20/14#)

*Scale as needed

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6/16/18 – CrossFit

REMINDER: OUR LINDA VISTA LOCATION IS CLOSED TODAY FOR THE PULL FOR PRIDE EVENT, FORTIUS DOWNTOWN WILL BE OPEN WITH LINDA VISTA HOURS (9,10,11AM CF, WL/PL 9-11AM, OPEN GYM 12-2PM)

CrossFit Workout of the Day

Skill (10 min)
Overhead Squat Technique
HSPU Review

Strength (15 min)
Overhead Squats
50/3 60/3 70/3 75/3 80/3

WOD (25 min)
Partner WOD, Teams of 2
– 16 Minute AMRAP –
2000M Row (alt every 250M) or 1600M run (alt ever 200M)
Then
Max Rounds in Remaining Time (alt partners every round)
3 Hang Cleans
3 HSPU

L1: 1k Row, Light barbell, push-ups
L2: 115/75, Box Pike HSPU
L3: 135/95
L4: 165/105, Strict HSPU
Comp: see comp program

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