Workout of the Day (WODS)

WOD: Sun 03.19.2023 “Taking Control”

WOD

“Control”

METCON

With a Partner
100 GTOH
400 Meter Run
100 Hollow Rocks
400 Meter Run
100 Burpees
400 Meter Run
100 Superman Rocks
400 Meter Run
100 Russian Twists
400 Meter Run

Weight: 45/25

MASTERS

With a Partner
100 GTOH
400 Meter Run
100 Tuck Rocks
400 Meter Run
100 Burpees
400 Meter Run
100 Superman Rocks
400 Meter Run
100 Russian Twists
400 Meter Run

Weight: 25/15

MOVE

With a Partner
100 GTOH
200 Meter Run
100 Leg Lifts
200 Meter Run
100 In + Outs
200 Meter Run
100 Superman Rocks
200 Meter Run
100 Russian Twists
200 Meter Run

Weight: 15/10

WOD GUIDANCE & GOALS
Partner WOD! While one partner works, the other will do a static hold and then both teammates will run the 400’s TOGETHER! During the ground to overhead one partner will do a wall squat hold, during the hollow rocks one partner will do a dead hang from the rig, a squat hold during burpees, a hollow hold uring the superman rocks, and a plank hold during the Russian twists. Target 26 minutes

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WOD

“Progress”

METCON

AMRAP 17
300 Meter Row
60 Sit Ups
90 Double Unders

MASTERS

AMRAP 17
300 Meter Row
60 Sit Ups
30 Attempts

MOVE

AMRAP 17
200 Meter Row
40 Sit Ups
120 Single Unders

WOD GUIDANCE & GOALS
AMRAPs are a great opportunity to work on a skill, use heavier weight, and/or do ALL the volume! For today’s workout, you could challenge yourself by doing all 300 meters (around :75-:90) on the rower at a faster pace than you would typically hold. You could push your pace on the sit ups, trying not to take a break. And for certain, today is a great opportunity to PRACTICE double unders! Ninety dubs will typically take :90-2:00, so give yourself the same amount of time to do attempts or as many doubles as you can. Target 3 rounds.

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WOD

“I’m Irish Don’t Kiss Me”

METCON

4 Rounds
20 Dumbbell Snatch
10 1-Arm Overhead Lunges
20 Goblet Squats
10 1-Arm Overhead Lunges
20 Dumbbell Snatch
Rest 2 Minutes

Weight: 50/35

MASTERS

4 Rounds
20 Dumbbell Snatch
10 1-Arm Overhead Lunges
20 Goblet Squats
10 1-Arm Overhead Lunges
20 Dumbbell Snatch
Rest 2 Minutes

Weight: 35/20

MOVE

4 Rounds
10 Dumbbell Snatch
10 1-Arm Overhead Lunges
10 Goblet Squats
10 1-Arm Overhead Lunges
10 Dumbbell Snatch
Rest 2 Minutes

Weight: 25/15

WOD GUIDANCE & GOALS
Happy St. Patty’s Day!! With your dumbbell or kettlebell, complete 20 total snatches (10 per side), alternating arms. Then lunge with the weight overhead in your right hand. For the goblet squats, keep your weight held in the front rack position. Lunge back with the weight overhead and in your left hand and complete the interval with another 20 snatches. You’ll rest 2 minutes between rounds so push your pace! Target 4 minutes per round.

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HOME WOD

100 pushups
100 sit ups
100 squats
100 lunges

ENDURANCE

10 rounds – Every 2 minutes, complete:
1x snatch with 3 second pause at 1″ above knee + 1x snatch (work up to a max for the day).
*Each round will consist of 2 snatches. For the first rep, pause for 3 seconds at the launch position before finishing out the lift. For the second rep, it will be a full squat snatch from the floor.

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NEWS

TOMORROW Fri 3/17: It’s St. Patrick’s Day! Wear festive gear/colors to class!

WOD

METCON

Death by Burpees
and
Death by 10 Meters

MASTERS

Death by Burpees
and
Death by 10 Meters

MOVE

Death by In+Outs
and
Death by 10 Meters

WOD GUIDANCE & GOALS
“Death by” sounds scary, but it’s not! It’s a great way to practice volume. For the burpees you’ll complete 1 on the first minute, 2 on the second minute, 3 on the third minute, etc., until you cannot complete the designated number of burpees within the minute. The standard for the burpee will be chest touching the floor and then jumping to touch a bar just above your reach (while standing). For the running, you’ll complete 10 meters in the first minute, 20 meters in the second, 30 meters in the third, etc., until you can no longer complete the designated meters within the minute. Target 15-20 burpees, and 150-180 Meters.

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HOME WOD

Death by Burpees
and
Death by 10 Meter

ENDURANCE

Rest

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WOD

METCON

STRENGTH
Front Squat
3×10, building

FOR TIME
1-2-3-4-5-6-7-8-9-10
Wall Balls
Pull Ups

Weight: 20/14

MASTERS

STRENGTH
Front Squat
3×10, building

FOR TIME
1-2-3-4-5-6-7-8-9-10
Wall Balls
Banded Pull Ups

Weight: 14/10

MOVE

STRENGTH
Front Squat
3×10, building

FOR TIME
1-2-3-4-5-6-7-8-9-10
Wall Balls
Jumping Pull Ups

Weight: 10/6

WOD GUIDANCE & GOALS
YES, you read that right, BUILD for three sets of ten front squats! Coaches will help you build to around 75% of your 1 rep max front squat for your first working set. The first set will feel heavy around rep five but doable. Set two should feel heavier around rep five, and near impossible by reps nine and ten. And then set three, make it to at least rep six or seven with the potential of FAILING by rep ten. WHY? To see what you can do!!

THEN, for the metcon, go unbroken on the wall balls and pull ups as long as possible. Reps will start adding up by round seven, but since they’re complimentary movements (push and pull) you should be able to give 90-100% through the round of ten. Target 10 minutes (cap at 12.)

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HOME WOD

10-9-8-7-6-5-4-3-2-1
Squats
Push Ups

ENDURANCE

20x:15 hill sprints, walk down

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WOD

“DT”

METCON

5 Rounds
12 Deadlifts
9 Hang Power Cleans
6 Push Jerks

Weight: 155/105

MASTERS

5 Rounds
12 Deadlifts
9 Hang Power Cleans
6 Push Jerks

Weight: 115/75

MOVE

5 Rounds
12 Deadlifts
9 Hang Power Cleans
6 Push Jerks

Weight: 75/55

WOD GUIDANCE & GOALS
Classic CrossFit Hero WOD! Each round of today’s weightlifting triplet will take around :60 to complete. Yes, some of you may complete this workout in less than ten minutes, and others it may take closer to fifteen minutes (15 being the cap.) SO, when you choose a weight make sure the deadlift feels light, the hang clean is moderately heavy (you may have to break the set of nine into 6/3 or 5/4), and the push jerk is heavy (first round unbroken, then you may have to break them into 3/3 or 4/2.)

“DT” gets grippy! You’ll notice each movement builds up on the last, so to save your grip, break the deadlifts at rep eleven for a quick shake out, then pick up the bar for rep twelve. You’ll then be in position to go right into eight of the nine hang cleans. Again, drop the bar after eight reps for a quick shake out before establishing the hang again for rep nine. Then aim to do all six push jerks straight. Target sub 10 minutes.

DT
In honor of USAF SSgt Timothy P. Davis, 28, who was killed on Feburary, 20 2009 supporting operations in OEF when his vehicle was struck by an IED. Timothy is survived by his wife Megan and son T.J.

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HOME WOD

5 Rounds
12 Sit Ups
9 In+Outs
6 Jumping Lunges

ENDURANCE

Rest

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WOD

“Worst Days”

METCON

5 x AMRAP 3
18/14 Calorie Bike
12 Kettlebell Lunges
Max Box Jumps
Rest 1 Minute

Weight: 70/53
Height: 24

MASTERS

5 x AMRAP 3
15/12 Calorie Bike
12 Kettlebell Lunges
Max Box Jumps
Rest 1 Minute

Weight: 53/35
Height: 24/20

MOVE

5 x AMRAP 3
12/9 Calorie Bike
12 Kettlebell Lunges
Max Step Ups
Rest 1 Minute

Weight: 35/26
Height: 24/20

WOD GUIDANCE & GOALS
Complete bike calories in :60-:90, take one breath and pick up your kettlebell in the rack position for 12 straight lunges (:30-:40). In the remaining time (about :60) do as many box jumps as possible. Target 15-20 jumps per round, and record total jumps for your score

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HOME WOD

5 x AMRAP 3
300 Meter Run
12 Lunges
Max Box Jumps
Rest 1 Minute

ENDURANCE

4 mile time trial

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WOD

“Sun Don’t Shine”

METCON

800 Meter Run
100 Kettlebell Swings
100 Sit Ups
100 Squats
100 Push Ups
800 Meter Run

Weight: 53/35

MASTERS

600 Meter Run
75 Kettlebell Swings
75 Sit Ups
75 Squats
75 Knee Push Ups
600 Meter Run

Weight: 35/26

MOVE

400 Meter Run
50 Kettlebell Swings
50 Sit Ups
50 Squats
50 Box/Bench Push Ups
400 Meter Run

Weight: 26/18

WOD GUIDANCE & GOALS
It’s a 800 meter sandwich! Run the first 800 meters at conversation pace (4-5 minutes.) It’s the warm up, and not time to go all out. Save that for later! Break the kb swings into sets of 20 reps, facing the opposite direction every set to keep track of your reps. Swings will take around 4 minutes. Purposefully break the sit ups at rep fifty, taking a quick break then continue the second set at the same continuous pace. Sit ups will take around 3 minutes. Do the air squats in sets of 25, and like the kb swings, face a new direction every set to take a quick shake out and keep track of reps. Squats will take 2 minutes. The push ups are the workout. Break them into sets of 5-10 from the very beginning so your arms do not go to failure. The push ups will take 5-10 minutes. Then run the final 800 meters FASTER than the first! Target 25-30 minutes.

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WOD

METCON

STRENGTH
Deadlift
5×5, across
at 75-80%

FOR TIME
10-8-6-4-2 Strict Pull Ups
5-4-3-2-1 Wall Walk

MASTERS

STRENGTH
Deadlift
5×5, across
at 75-80%

FOR TIME
5-4-3-2-1 Strict Pull Ups
3-3-2-2-1 Wall Walk

MOVE

STRENGTH
Deadlift
5×5, across
at 75-80%

FOR TIME
10-8-6-4-2 Banded Strict Pull Ups
50-40-30-20-10 Plank Taps

WOD GUIDANCE & GOALS
HEAVY DAY! Five sets of five reps is no joke. Your body is going to feel smoked after today’s life. On your first set of five deadlifts, reps four and five should start to feel heavy. By the third set reps three, four and five should feel heavy. And by the last set, your body should be spent and you should not want to lift the bar but you CAN!!

Then for the metcon, choose a rep scheme or band that allows you to complete the first set of 10 pull ups within a minute. And for the wall walks, choose a rep scheme that you can complete each set of wall walks under a minute. Target 7 minutes (10 min cap.)

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WOD

“Gucci”

METCON

50-40-30-20-10 Calorie Row
25-20-15-10-5 Toes to Bar

MASTERS

40-30-20-10-5 Calorie Row
25-20-15-10-5 Knee Ups

MOVE

25-20-15-10-5 Calorie Row
25-20-15-10-5 Leg Lifts

WOD GUIDANCE & GOALS
Get ready to manage your grip! For the first three rounds, row at a moderate pace (800+ cals/hour) to complete 50 cals in 4-5 minutes, 40 cals in 3-4 minutes, and 30 calories in 2-3 minutes. Go faster for the 20 and 10 cal rounds. Scale calories to meet the stimulus. For the toes to bar, strategically break sets into 5 rep intervals, .Take a quick shake out before the next set. This will keep your grip and hip flexors from going to failure. Spend no more than two minutes on both the first and second round of toes to bar. Target 18 minutes.

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