WOD (Workout of the Day)
Coach G's blog


5/17/13
150 toes to bar
*every drop = 20 lunges
then...
5 x 10 back ext with plate behind back


5/16/13
5 rounds:
15 wall balls
20 CTB pull ups



5/15/13
5 rounds:
6 deadlifts 315/255/225/155
35 double unders
10 DB box jumps front rack
10 burpees


5/14/13
Trish Armstrong 40th!
40 x 1-arm snatch
1 lap
40 KB power clean and press
1 gasser
40 airsquat tuck jumps
1 lap
40 KB back ext
1 gasser
40 KB GHD situps
1 lap


5/13/13
3x20 iron balls
3x15 KB side bends
max power clean
max back jerk
mobility


5/10/13
max clean and jerk


5/9/13
150 wallballs 
250 airsquats 
150 KB swings 
*break up anyway  


5/8/13
10 min AMRAP:
10 strict toes to bar
5 man makers
2 min rest then...
10 min to max OH squat


5/7/13
5 rounds:
15 front rack KB lunges
20 SDHP KB 70/53/35
1 full gasser


5/6/13
5x6 snatch grip stiff leg deadlift 85% max snatch
40 KB box jumps to max height (no swinging KBs) in sets of 1-5
8 min AMRAP:
20 double unders
10 clapping pushups




5/3/13
"Klepto"
4 rounds:
27 box jumps 24 inch box
20 burpees
11 squat cleans 145/115/95/85


5/2/13
4 rounds:
20 m bear crawl
20 m gallup
40 m lunge
40 m KB pull w movement 70/53/35


5/1/13
10 min AMRAP:
10 pullups
15 hang power snatches 75/55
20 pushups


4/30/13
Every minute on the minute for 12 minutes:
5 burpees 
10 max height wall balls 
*If you don't complete perform 5 burpees then rest on ground until next round 


4/29/13
1a) 3x20 bent over row 95/135/155/185
1b) 3x12 good morning with jump
15 min AMRAP:
5 squat cleans
10 HS pushup


4/26/13
5x5 front squat pause on 1st and 5th, double bounce out
*3 max height box jumps after each set
15 min AMRAP:
8 OH squats 145/125/95/65
5 shoot thrus


4/25/13
5 rounds:
full gasser
10 DB clusters
15 DB jack knife


4/24/13
back squats 5 x 10
12 min AMRAP:
12 true KB snatch
10 burpees


4/23/13
4 rounds:
25 wall balls
2 laps
25 airsquats
*every time you drop wall ball = 5 burpees


4/22/13
 5 x 3 snatch 75% max
5 x 3 back jerks 75% max
5 x 3 front squats 75% max
3 x 5 snatch grip deadlift 75% max


4/19/13
1a) Snatch grip defecit deadlift - 70% max - 5 x 5
1b) High hang clean - 70% max - 5 x 3 + 1 push jerk
2a) Snatch balance - as heavy as possible - 5 x 5
2b) Behind neck snatch grip strict press - as heavy as possible - 5 x 5


4/18/13
Christi 49th!
49 jumping lunges
half gasser
49 airsquats 
full gasser
49 clapping pushups
half gasser
49 back ext
full gasser
49 knees to elbows
half gasser


4/17/13
7,5,3,3,2,2,1
2,1,2,1,2,1,2
high bar back squat
ninja jump to height
then...
10 min AMRAP:
10 GHD situps
10 wallballs


4/16/13
KB mania!
20,18,16,14,12,10,8,6,4,2
2,4,6,8,10,12,14,16,18,20
KB swings
SDHP
then...
1 lap KB pulls 70/53/35


4/15/13
Cade's 12th and Maribel's 41
12 min AMRAP:
41 thrusters 95/75/65
12 CTB pullups
41 box jumps
then...
12 x 40 yard sprints


4/12/13
21-15-9
power snatches 115/95/65/45
bar facing burpees
every min on the min 4 OH squats


4/11/13
"Cameron"
50 walking lunges
25 CTB pullups
50 box jumps
25 triple unders
50 back ext
25 ring dips
50 knees to elbows
25 wallball 2fers 
50 situps 
5 x 15 foot rope climbs  


4/10/13
Emilie Bday WOD
31 double unders
31 Turkish getups
31 shoot thrus
31 KB snatch to lunge
31 lateral burpee to box jump over
31 CTB pullups
31 toes to bar
31 HSPU


4/9/13
5 rounds:
400 m run
10 x 1-arm snatches 70/53/35
10 deficit HSPU


4/8/13
10 shoulder press 115/95/75
15 OH squat
20 push press
25 front squats
30 push jerks
35 back squats


4/5/13
5 rounds:
3 deadlifts 315/225
3 cycles of Cindy


4/4/13
1 mile
10 x 40 yard sprints 15 sec rest btw
4 laps backwards


4/3/13
5 rounds:
AMRAP: body weight back squats
AMRAP: clapping pushups
full gasser
1 min rest


4/2/13
Every minute on the minute:
5 KB squat clean and press 70/53/35/25
5 1-arm snatches 70/53/35/25
remainder of minute burpees until 125 burpees


4/1/13
2 laps
21-15-9
hang power cleans 135/95/85
hand release pushups
box jumps 24/20
2 laps


3/28/13
100 pullups
100 airsquats
100 pushups
100 situps
break up any way


3/27/13
on the minute every minute:
5 burpees
AMRAP snatches until 75 snatches is reached 55/65/95


3/26/13
9 min of every minute:
5 double KB OH lunges 53/35/25
5 box jumps
pushups for the remainder of the minute
then...
5 min max HSPU


3/25/13
"Kerri Elliot 40th"
40 wall ball cleans
2 laps w wall ball
40 1-arm KB snatches 70/53/35
2 laps w KB
40 DB push press 40/30/20
2 laps w DBs
40 Wall Ball situps
2 laps w wall ball


3/22/13
3 rounds:
12 SDHP 65/95/135
14 power cleans 65/95/135
16 toes to bar
1 gasser


3/21/13
5 rounds:
15 HSPU
7 turkish getups


3/19/13
20 min AMRAP:
10 GHD situps
10 wallballs
1 lap farmers carry 70/53/35


3/18/13
Jumbo 50 BDAY WOD
50 lunge jumps
50 hand release burpee to broad jumps
50 double KB snatch 53/35/25
50 KB step ups 53/35/25
50 KB true snatch 70/53/35
50 clapping pushups
50 lunge jumps


3/15/13
7,5,3,3,2,2,1
2,1,2,1,2,1,2
sumo deadlift
1..2..3...drill
7 min AMRAP:
5 man makers
8 KB swings 70/53/35


3/14/13
The Games Open WOD 3.2 will be released at 7PM at
http://games.crossfit.com/


3/13/13
4 laps
50 wallball 2fers
50 pullups to knees to elbows
50 1-arm KB clean and jerk
4 laps


3/12/13
10,9,8,7,6,5,4,3,2,1
2,4,6,8,10,12,14,16,18,20
20,18,16,14,12,10,8,6,4,2
DB thrusters 40/30/20
GHD situps
KB front rack lunges


3/11/13
7,5,3,3,2,2,1
2,1,2,1,2,1,2
power cleans
hands on head ninja broad jump


3/8/13
Sumo deadlift max
bench press max
front squat max


3/7/13
10 x 40 yard sprints
then...
12 min cap:
150 double unders or 300 single unders
50 box jumps 24/20
then burpees for the remainder of the time
*score is the number of burpees completed


3/6/13
7 ROUNDS:
5 power cleans  135/85 lbs
as many split jerks in a minute
as many burpees in a minute
then,
Max Overhead Squat in 10 minutes



3/5/13
Dustin's Bday WOD
27 min AMRAP:
15 OH squats 115/95/65
40 m bear crawl
20 push press 115/95/65
full gasser forwards/backwards


3/4/13
"Trent Steele 44/Sunshine 39"
44 burpee to box jump overs
39 mountain climbers
44 KB swings 70/53/35
39 airsquats
44 back ext
39 Mountain climbers
44 GHD situps
39 airsquats
44 x 1-arm OH lunge 70/53/35
39 mountain climbers
44 toes to bar
39 airsquats
44 burpee to pullups


3/1/13
17 min AMRAP:
100 m sprint
8 stiff leg deadlift standing on plate 275/225/135
15 DB step ups
20 m broad jump


2/28/13
4 rounds:
4 laps
15 DB cleans 30/20
10 HS pushups


2/27/13
7 rounds:
50 m shuttle
14 KB snatch 70/53/35
14 CTB pullups


2/26/13
10 Rounds:
15 air squats
15 push ups
15 box jumps



2/25/13
1. 5 x 3 Low Hang Snatch (1"off floor) heaviest possible, rest 60-90 sec
2a. 3 x 3 Snatch First Pulls + Hang Snatch Pulls - heavy, rest 60 sec.
Pause for 3 counts at the top of the first pull, then from the hang position (end of first pull), perform a snatch pull
2b. 3 x 3 Snatch Grip Push Press + OHS - heavy, rest 60 sec.

Conditioning for time:
60 double unders
3 power cleans @ 185/120 lbs
30 wall balls 20/15 lbs
6 power cleans @ 185/120 lbs
15 toes-to-bar
9 power cleans @ 185/120 lbs
15 toes-to-bar
6 power cleans @ 185/120 lbs
30 wall balls 20/15 lbs
3 power cleans @ 185/120 lbs
60 double unders




2/22/13
17 min AMRAP:
13 pause GHD back ext 25/15/10 plate
*pause 3 sec at top
17 1-arm snatch 70/53/35
5 shoot thrus


2/21/13
7 rounds:
7 push jerks 155/95
7 CTB pullups
7 burpees


2/20/13
stregnth:
High bar back squat
 3x5 @ 75%
3x3 @ 85%
rest 2 min btw each set

5x2 pause front squats (heaviest possible, no misses)
rest 90 sec btw each set
* reps should be done with a fast decent, 5 sec pause at the ABSOLUTE bottom, then bounce and explode up

13 min AMRAP:
30 lunge jumps
5 HSPU


2/19/13
3 mile run for time


2/18/13
7x2 clean deadlifts + 1 low hang clean 1 inch off ground + 1 push jerk 
*clean dead must be performed from a clean position, hips and bar must rise at same time
then...
5 rounds:  
5 pulllups
10 pushups
15 air squats
2 laps


2/15/13
"Fran x 2 and spins"
42-30-18
thrusters, 5 spins  
pullups, 10 spins  


2/14/13
150 KB swings 53/35
150 wallballs
150 situps
150 DB clean and press 25/15
*break up reps any way


2/13/13
8 min AMRAP:
5 CTB pullups
10 jumping airsquats (touch 6 inches above reach)
rest 2 min
7 min AMRAP:
7 GHD situps
7 back ext to row 30/20


2/12/13
run as many laps as possible in 10 min
5x10 front squats 60% max (get through each 10 as fast as possible w perfect form) rest 2 min
5x10 conventional deadlift 65% max rest 1 min between
run as many laps as possible in 5 min


2/11/13
7X1 3-Position Clean (low to high) + 1 Jerk (after 3rd Clean) – heaviest possible, rest 60 sec.
A) 3x5 heaviest possible, rest 60 sec
B) pendlay rows heaviest possible, rest 60 sec


2/8/13
pick 1 from the previous 4 WODs to do again!


2/7/13
7 min AMRAP:
3 snatch duck walks
5 man makers
then...
7 min AMRAP:
5 HSPU
10 GHD situps


2/6/13
Max OH squat in 10 min
then...
5 rounds:
15 burpee to toes to bar
10 1-arm OH KB lunge 53/35


2/5/13
18 min AMRAP:
20 m bear crawl
1 lap


2/4/13
"Hawa's 25"
25 min AMRAP:
10 turkish getups 53/35
10 deadlifts 315/195
5 snatch grip push presses from the back 185/105
5 front squats 185/105


2/1/13
3 position snatch 3-3-3-3-3
17 min AMRAP:
6 shoot thrus
8 toes to bar


1/31/13
30 HS pushups
40 pullups
50 KB swings 70/53
60 situps
70 burpees


1/30/13
3 position snatch 3-3-3-3-3
then...
13 min AMRAP:
10 close grip pushups
10 back KB ext 53/35
10 wallball 2fers


1/29/13
5 rounds:
5 man makers 30/20s
3 sotts presses 75/55
1 full gasser

1/28/13
max deadlift
then..
15 min AMRAP:
20 m death march 
10 Bodyweight on bar squats
15 box jumps  


1/25/13
Each class will pick 1 of 7 Hero WODs


1/24/13
10 min to max clean
10 min to max OH squat
10 min to max bench


1/22/13
15 min AMRAP:
5 duck walks 95/65 (arms must stay fully locked out)
20 back ext
100 floor frogs


1/21/13
4 rounds:
7 no drop hang clean and jerk 115/75
straight into 15 back lunges 115/75
20 deadlifts 115/75
may only rest in front or back rack position. If the bar touches the ground = 20 burpees (except for deadlifts)
If the hands leave the bar = 2 laps


1/18/13
20 min AMRAP:
30 KB swings 53/35
20 m bear crawl
20 m gallup
15 bent over DB row 35/25 back must be parrallel to ground


1/17/13
1 mile run for time
200 pushups for time
300 airsquats for time
everyone must finish the previous and start together on each


1/16/13
15 min AMRAP:
8 push  press 155/95
(must be push PRESS, no second dip and head must pull through)
6 KB cleans 53/35
8 pistols
2 min rest then..
max burpee to pullups in 5 min


1/15/13
4 rounds:
20 KB lunges 70/53
20 jumping lunges
2 laps

 
For Older Workouts and Times, please view our WOD log book at the gym.