W.O.D. – Workout of the Day


July 27 2015


SWOD: Testing

Front Squat 25 min to find 1RM

Recommended Warm Up:

8 @ 30-50%

5 @ 60%

3 @ 70%

1 @ 80%

1 @ 90%

1 @ 100%

1 @ 105%

resting 2-5 mins between sets

WOD

7 min Ascending Ladder (1+1+1,2+2+2, etc)

Ball Slam (30/20)

KB Swing (70/53)

180 Degree Burpee

 

July 25 2015


Announcements:

  • NEW CLASS: Black Ops Bootcamp!  CLICK HERE
  • CrossFit Games Viewing Party and COOKOUT!  Saturday July 25th 1pm-?  CLICK HERE
  • Please welcome Coach Jon Hall to the CrossFit 858 staff!  CLICK HERE to read about Jon!

 

WOD

800m run

50 Double Unders (150 singles)

10 Strict Pullups

10 Deadlifts (225/155)

400m run

50 Double Unders (150 singles)

15 Strict Pullups

15 Deadlifts

200m run

50 Double Unders (150 singles)

20 Strict Pullups

20 Deadlifts (225/155)

July 24 2015


Announcements:

  • NEW CLASS: Black Ops Bootcamp!  CLICK HERE
  • CrossFit Games Viewing Party and COOKOUT!  Saturday July 25th 1pm-?  CLICK HERE
  • Please welcome Coach Jon Hall to the CrossFit 858 staff!  CLICK HERE to read about Jon!

 

SWOD: Testing

Push Press 20 min to find 1RM

Recommended warm up:

  • 3 x 50%
  • 3 x 66%
  • 2 x 80%
  • 1 x 85%

WOD

EMOM 12 min

Odd min: 1 Hang Snatch+1 Snatch+1 Hang Snatch

Even min: 3 Hang Power Cleans+3 Front Squats+1 Thruster

Rx: 135/95

RxA: 155/115

July 23 2015


Announcements:

  • NEW CLASS: Black Ops Bootcamp!  CLICK HERE
  • CrossFit Games Viewing Party and COOKOUT!  Saturday July 25th 1pm-?  CLICK HERE
  • Please welcome Coach Jon Hall to the CrossFit 858 staff!  CLICK HERE to read about Jon!

Skill (15 mins): Handstands, Holds, and Walks

WOD

AMRAP 6 min

15 Cal Row

15 Toes to bar

rest 2 min

AMRAP 6 min

10 Wall Balls (20/14 to 10’/9’)

10 Med Ball Cleans (20/14)

July 22 2015


Announcements:

  • NEW CLASS: Black Ops Bootcamp!  CLICK HERE
  • CrossFit Games Viewing Party and COOKOUT!  Saturday July 25th 1pm-?  CLICK HERE
  • Programming Note:  From the many 1 on 1 meetings I’ve had with you all, one of the biggest requests I received was “Help me get my first pull up”.  In terms of changes in programming, you’ve probably noticed we’ve moved a little bit away from our beloved kipping pullups and towards more strict movements to develop power.  To take this a step further, I’m introducing “Focused SWODs”.  Take tomorrow for example.  We are embarking on a Bench Press progression (Yeah bro.) but for those of you who do not yet have a STRICT pullup, you are to continue on the Focused SWOD path-and stay with it.  You are not to flip flop between the two paths.  If you do have strict pullups, go the Bench Press route.  We will be doing more of this alternate path programming to help you reach your goals.  The work won’t be easy, but I think you’ll be happy with the end results.

SWOD: Week 5

Bench Press 3×4, 4×3

FOCUSED SWOD

Ring Rows 5×10 00X3 tempo (Hold at top of the pull for 3 sec)

WOD

3 Rounds of:

14 DB Renegade Rows (30/20)

10 Thrusters (95/65)

then, immediately

100 Front Rack Lunges (95/65)

-All for time-