W.O.D. – Workout of the Day


April 1 2015


april-fools-day-banner

APRIL FOOL’S! 

This is the real workout.

Announcements:

  • FREE One on one coaching and programming is being offered and FREE Clinic for CrossFit 858 Veterans and Survey! CLICK HERE

SWOD

Deadlifts 5×5 @75%

WOD

50 Wall Balls (20/14 to 10’/9’)

40 KB Swings (53/35)

30 Renegade Rows (30/20)*

20 DB Front Squats (30/20)

10 HR Pushups

2 Rounds for time

*Pushup rep prior to each row rep

April 1 2015


Announcements:

  • FREE One on one coaching and programming is being offered and FREE Clinic for CrossFit 858 Veterans and Survey! CLICK HERE

SWOD

Deadlifts 5×5 @75%

 

Partner WOD

AMRAP 30 min

20 Partner Kettlebell Juggle (70/53)*

200m Wheelbarrow (100m for each partner)

20 Partner Thruster Toss (135/95)**

*Must have two KBs in motion at same time, single armed toss

**5 Burpee penalty if barbell is dropped, partners must have minimum 4 feet of distance, for safety

***Highly recommend you bring or use a belt for this WOD

March 31 2015


Announcements:

  • FREE One on one coaching and programming is being offered and FREE Clinic for CrossFit 858 Veterans and Survey! CLICK HERE

SWOD: Oly Work

2 Position Clean + 1 Jerk x2 sets (Hang and Floor)

2 Cleans + 1 Jerk x 2sets

Clean+Jerk x 2 sets

WOD

AMRAP 12 min

10 Pullups

10 Clean and Jerks

15 Dumbbell weighted situps (30/20)*

*Holding one dumbbell overhead

Rx: Clean and Jerks (135/95)

RxA: 5 Ring Muscle Ups instead of pull-ups and Clean and Jerks (155/115)

March 30 2015


Announcements:

  • FREE One on one coaching and programming is being offered and FREE Clinic for CrossFit 858 Veterans and Survey! CLICK HERE

SWOD (25 min)

Back Squat: 1×8@65%, 1×6@75%, 1×4@ 85%, 90%

Front Squat: 1×5 @70%, 1×4@80%,1×3@85%,90%

WOD

30 sec max Alt dumbbell Snatch (40/30)

30 sec max Alt Pistol squats

30 sec max Lateral Burpees over dumbbell

30 sec rest

5 rounds for total reps

March 28 2015


Announcements:

  • FREE One on one coaching and programming is being offered and FREE Clinic for CrossFit 858 Veterans and Survey! CLICK HERE

WOD

800m run

5 Muscle Ups (10 CTB)

10 Deadlifts (185/135)

600m run

5 Muscle Ups (10 CTB)

15 Deadlifts

400m run

5 Muscle Ups (10 CTB)

20 Deadlifts

 

March 26 2015


Announcements:

  • FREE One on one coaching and programming is being offered and FREE Clinic for CrossFit 858 Veterans and Survey! CLICK HERE
  • Everything you need to know about the 2015 CrossFit Open at CrossFit 858 CLICK HERE

WOD

AMRAP 7 min

400m row

15 Ring dips

15 Air Squats

Rest 2 min

AMRAP 7min

15 Hang Power Cleans (95/65)

15 Front Squats (95/65)

30 Double Unders (90 singles)

March 25 2015


Announcements:

  • FREE One on one coaching and programming is being offered and FREE Clinic for CrossFit 858 Veterans and Survey! CLICK HERE
  • Everything you need to know about the 2015 CrossFit Open at CrossFit 858 CLICK HERE

SWOD

Deadlifts 5×1 @80%

WOD

10 DB Squat Cleans (30/20)

5 DB Clusters (30/20)

200m Farmer’s DB carry/run (30/20)

4 rounds for time

*DO NOT DROP DUMB BELLS FROM OVERHEAD*DO NOT DROP DUMB BELLS FROM OVERHEAD*DO NOT DROP DUMB BELLS FROM OVERHEAD*DO NOT DROP DUMB BELLS FROM OVERHEAD*DO NOT DROP DUMB BELLS FROM OVERHEAD

March 24 2015


Announcements:

  • FREE One on one coaching and programming is being offered and FREE Clinic for CrossFit 858 Veterans and Survey! CLICK HERE
  • Everything you need to know about the 2015 CrossFit Open at CrossFit 858 CLICK HERE

SWOD: Oly Work

2 Position Clean + 1 Jerk x3 sets (Hang and Floor)

2 Cleans + 1 Jerk x 3 sets

WOD

14 min Ascending ladder of: 3+3+3, 6+6+6, 9+9+9, 12+12+12, etc

Burpee Box Jumps

KB Swings

Pull-ups

Rx: (24/20) box and (53/35) KB

RxA: (30/24) box and (70/53) KB

March 23 2015


Announcements:

  • FREE One on one coaching and programming is being offered and FREE Clinic for CrossFit 858 Veterans and Survey! CLICK HERE
  • Everything you need to know about the 2015 CrossFit Open at CrossFit 858 CLICK HERE

SWOD (20 min)

Back Squat: 1×8@65%, 70% 1×6@80%, 85%

Front Squat: 1×5 @70%, 75%, 80%, 85%

WOD

Tabata Jumping Back Rack Lunges (75/55)

Rest 2 min

Tabata HR Push ups

Rest 2 min

Tabata Bottom to bottom back squats (75/55)