W.O.D. – Workout of the Day


July 28 2016


Announcements

  • Our Anniversary Weekend Festivities have been announced! CLICK HERE for details!
    • “Fran” Friday Night Lights at Miramar, 6pm Friday August 26th
    • Saturday Potluck Cookout at Miramar, 11am-2pm Saturday August 27th
    • Party Bus Brewery Tour pickup at Miramar, 7pm-12am Saturday August 27th

Skill (15 min) Kipping and Butterfly pullups

WOD

10 Russian KB Swings (70/53)

20 Cal Row

30 Double Unders (60 singles)

4 Rounds for time

(15 min cap)

 

July 27 2016


Announcements:

  • Bring a Friend Day is TOMORROW at all gyms!  Earn discounts and even free memberships!  CLICK HERE

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SWOD: Oly Work (20 min)

1 Snatch+2 Zots Presses x 4 sets

1 Snatch Pull+1 Hang Snatch+1 Snatch Balance+1 OHS x 5 sets

WOD

AMRAP 3 min (0:00-3:00)

6 OHS (135/95)

6 Pushups

Rest 2 mins and strip weights (3:00-5:00)

AMRAP 4 min (5:00-9:00)

8 OHS (45/35)

8 Burpees

Bring a friend Partner WOD

AMRAP 15 MIN

200m run Together

10 Synchro Pushups, clap hands at top

20 WB tosses (20/14 over 6’ mat)

10 Synchro Burpees

July 26 2016


Announcements:

  • Bring a Friend Day is this WEDNESDAY at all gyms!  Earn discounts and even free memberships!  CLICK HERE

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SWOD Week 8 (18 min)

Push Press 6×2 (Beat last week)

Partner WOD*

AMRAP 16 min

200m run

10 DB Manmakers (30/20)

15 Pullups

20 HSPU

*Teams runs 200m together, then can partition the other reps in any way

*1 rep of DB Manmaker=Pushup, Row, Pushup, Row other side, Squat clean thruster

July 25 2016


Announcements:

  • Bring a Friend Day is this WEDNESDAY at all gyms!  Earn discounts and even free memberships!  CLICK HERE

SWOD Week 5 (15 min)

Back Squat 4 sets x 5 reps @ 70%*

*warm up to 70% and perform all sets at this weight

WOD

10-1 Hang Squat Cleans (135/95)

1-10 Ring Dips

(25 min cap)

Coaches, write on board as:

10|9|8|7|6|5|4|3|2|1 Hang Squat Cleans

1 |2|3|4|5|6|7|8|9|10  Ring Dips

July 22 2016


SWOD: Week 7 Deadlift* (18 min)

*If you don’t have a 1RM, find one, unless you are new (3×5 @moderate instead)

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

Deadlift: 5,3,1

Set 1: 5 reps at 75% of base number

Set 2: 3 reps at 85% of base number

Set 3: 1+ reps at 95% of base number

WOD

5 Deadlifts (185/135)

1 Round of “Cindy”

5 Deadlifts (185/135)

1 Round of “Cindy”

Rest 1 min

4 Rounds including rest periods

(20 min cap)

July 21 2016


Announcements:

  • WOMENS ONLY BOOTCAMP/CrossFit Light coming to Uptown!  $99/month or FREE to existing members!  CLICK HERE to learn more

Skill (15 min):  Handstand Holds, Walks, and Progressions

WOD

3-6-9-12-9-6-3

HSPU

Front Rack Lunges (115/85)

Hang Power Snatches (115/85)

July 20 2016


Announcements:

  • WOMENS ONLY BOOTCAMP/CrossFit Light coming to Uptown!  $99/month or FREE to existing members!  CLICK HERE to learn more

SWOD: Oly Work (20 min)

Tall Cleans 4 Sets of 3 (Yes, you are squatting)

1 Clean Pull + 2 Power Cleans x 5

WOD

AMRAP 8 min

30 Double Unders (60 singles)

20 Ball Slams (30/20)

10 Power Cleans (135/95)

July 19 2016


Announcements:

  • WOMENS ONLY BOOTCAMP/CrossFit Light coming to Uptown!  $99/month or FREE to existing members!  CLICK HERE to learn more

SWOD Week 7 (18 min)

Push Press 6×2 (Try to hit current 1RM for a double)

WOD

80 Thrusters for time (95/65)*

*4 Burpees every time you drop the barbell

**1 mile run every time you get cute and try to rest in a position other than a standing front rack or fully locked out overhead position ie, sitting down in a chair with the barbell racked on your shoulders, like someone last time 🙂

(20 min cap)

July 18 2016


Announcements:

  • WOMENS ONLY BOOTCAMP/CrossFit Light coming to Uptown!  $99/month or FREE to existing members!  CLICK HERE to learn more

SWOD Week 4 (18 min)

Back Squat 3 sets x 5 reps @ 85%*

*warm up to 85% and perform all sets at this weight

WOD

AMRAP 15 min

4 Hang Squat Cleans

10 HR Pushups

4 Front Squats

10 Pullups

200m run

Rest 1 min

Rx: 135/95

RxA: 185/135 and Strict Pullups