W.O.D. – Workout of the Day


May 3 2016


SWOD Week 6 (15 min)

(Push Jerk if you are new)

Split Jerk 6×2,rest exactly 1 min between sets

WOD

Buy In: 800m run

4 Rounds of:

8 American KB Swings (70/53)

10 Toes to Bar

12 KB Goblet Squats

14 Russian KB Swings

May 2 2016


SWOD Week 9

Back Squat Testing: 30 mins to find new 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

Alternating Double Tabata (16 rounds)

Deadlifts (185/135)

Box Jumps w/Step Down (24/20)

Score=Total reps

April 30 2016


 

Announcements

  • Ladies Night is THIS FRIDAY NIGHT AT 6PM!  At our Miramar location.  CLICK HERE for more details.  6 and 7pm are cancelled!
  • CrossFit 858 Family friendly Skate Night, June 12th at Skateworld CLICK HERE for more details

WOD

AMRAP 12 min

8 Plate Burpees (45/25)

12 Plate Squats (45/25)

8 Overhead Plate Lunges (45/25)

100m run w/Plate

Plate burpees: https://www.youtube.com/watch?v=wa0uR17ingU

Plate Squats: https://www.youtube.com/watch?v=3G_V96p0dxg

April 29 2016


 

Announcements

  • Ladies Night is THIS FRIDAY NIGHT AT 6PM!  At our Miramar location.  CLICK HERE for more details.  6 and 7pm are cancelled!
  • CrossFit 858 Family friendly Skate Night, June 12th at Skateworld CLICK HERE for more details

SWOD Week 5 (15 min)

Front Squat 5×3 (go heavier than last week) Rest exactly 1 min between sets

WOD

30 Push Presses (95/65)

30 Sit ups

30 Power Snatches (95/65)

30 Box Jumps w/Step Down (24/20)

30 CTB Pullups

400m run

2 Rounds for time

(25 min cap)

April 28 2016


Announcements

  • Ladies Night is THIS FRIDAY NIGHT AT 6PM!  At our Miramar location.  CLICK HERE for more details
  • CrossFit 858 Family friendly Skate Night, June 12th at Skateworld CLICK HERE for more details

WOD

AMRAP 7min

20 Cal Row

10 Renegade Rows (30/20)

*2 reps of Renegade Row= Pushup, Row one side, Pushup, Row other side

Rest 3 mins

AMRAP 7min

100 Double Unders (200 singles)

30 Lunges w/DB’s at side (30/20)

April 27 2016


Announcements

  • Ladies Night is THIS FRIDAY NIGHT AT 6PM!  At our Miramar location.  CLICK HERE for more details
  • CrossFit 858 Family friendly Skate Night, June 12th at Skateworld CLICK HERE for more details

SWOD Week 3 (20 min)

Warm up: 3 Position Power Clean x 2 sets (unscored)

Power Cleans 5×3

WOD

EMOM 10 min

5 Burpees

4 Deadlifts

3 Hang Squat Cleans

Rx: 135/95

RxA: 185/135

April 26 2016


Announcements

  • Ladies Night is THIS FRIDAY NIGHT AT 6PM!  At our Miramar location.  CLICK HERE for more details
  • CrossFit 858 Family friendly Skate Night, June 12th at Skateworld CLICK HERE for more details

SWOD Week 5 (15 min)

(Push Jerk if you are new)

Split Jerk 5×3 (go heavier than last week),rest exactly 1 min between sets

BENCHMARK WOD

“Helen”

400m run

21 American KB Swings (53/35)

12 Pullups

3 Rounds for time

(20 min cap)

Compare to: 11/24/2014,1/27/2014, 12/7/12, and 12/5/11

April 25 2016


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Announcements

  • Ladies Night is THIS FRIDAY NIGHT AT 6PM!  At our Miramar location.  CLICK HERE for more details
  • CrossFit 858 Family friendly Skate Night, June 12th at Skateworld CLICK HERE for more details

SWOD de-load: Week 8 Back Squat*, superset with Barbell Rows (15 min)

Wendler Program Notes:

  • Determine your “base number”.  Base number= 90% of (your 1RM + 10lbs)
  • “+” denotes do that number of reps and then as many as you can until failure

Back Squat: 3×5

Set 1: 5 reps Back Squat at 40% of base number

Super set with 8 Barbell Rows, AHAP (unscored)

Set 2: 5 reps Back Squat at 50% of base number

Super set with 8 Barbell Rows, AHAP (unscored)

Set 3: 5 reps Back Squat at 60% of base number

Super set with 8 Barbell Rows, AHAP (unscored)

Partner WOD*

60 Thrusters for time (135/95), or as many as you can do before 25 min time cap

Top of every minute, each duo must do a TOTAL of 8 Burpee Box Jumps (24/20)

*All Reps can be split up however you want, only one person working at a time

**For lone wolves: 30 Thrusters and 4 Burpee Box Jumps

(25 min cap)

 

April 23 2016


Announcements

  • Scheduling change:
    • Mission Gorge and Uptown:  Wednesday 7pm classes are BACK!  Foundations/Open Gym has been moved to 7pm Thursdays
  • CrossFit 858 now has THREE LOCATIONS!3locationsseethroughblackletters449x129

WOD

200m row

10 Deadlifts (225/155)

Rest equal time as time worked in between rounds*

4 Rounds

Rest  10 min

100m run (Sprint)

8 Toes to Bar

8 Rounds

All for time, including all rest

* Classes go in heats if you need to.

April 22 2016


Announcements

  • Scheduling change:
    • Mission Gorge and Uptown:  Wednesday 7pm classes are BACK!  Foundations/Open Gym has been moved to 7pm Thursdays
  • CrossFit 858 now has THREE LOCATIONS!3locationsseethroughblackletters449x129

SWOD Week 4 (15 min)

Front Squat 5×3 Rest exactly 1 min between sets

WOD

24-18-12-6*

Wall Balls (20/14 to 10’/9’)

Burpees

*5 Ring Muscle Ups after each round (scale to 10 CTB Pullups)