Category Archives: Workout of the Day

Warm-up

1 Mile Run
Mobility

Metcon (AMRAP – Reps)

Partner WOD 25 Minutes for Max Reps
10 Squat Cleans (135, 95)
15 Toes 2 Bar
50 Double Unders

*While 1 partner is working on reps the other partner runs a 200m Sprint as soon as partner 2 gets back they switch to continue on reps.

 

9 AM Weightlifting Class

Power Snatch – 75% x 3 x 5 Sets
Snatch High-Pull – 75% (of sn) x 3 x 5 Sets
Snatch Push Press + Overhead Squat – 75% (of sn or ohs) x 5+1 x 5

CFInciteNov

Warm-up

400m
7 Minutes of Dodgeball
Mobility

Bench Press

5@ 50%
3@ 60%
5@ 75%
3@ 85%
1+ Max Reps @ 95%

Deadlift

5@ 50%
3@ 60%
5@ 75%
3@ 85%
1+ Max Reps @ 95%

Metcon (Time)

21-15-9
Clean and Jerk (135, 95)
Bar Over Burpees

Cool Down

400m Jog
Stretch

CFIncite-17

Announcements

Arizona BodPod is coming to CrossFit Incite on November 20th from 2-7 PM. Sign up at www.arizonabodpod.com

Warm-up

3 Rounds of
250m Row
3 Wall Walks
15 Lunges with Med Ball Overhead

Metcon (Weight)

EMOM for 10 Minutes Perform
High Hang Snatch+Hang Snatch+Full Squat Snatch

Metcon (AMRAP – Rounds and Reps)

12 Minute AMRAP

20 KB Swings (53, 35)
15 Box Jumps (30, 24)
10 Handstand Push-ups

CFIncite-6

Announcements

Arizona BodPod is coming to CrossFit Incite on November 20th from 2-7 PM. Sign up at www.arizonabodpod.com

Warm-up

Rowling
Mobility

Metcon (No Measure)

15 Minutes to work on a skill

Tonto (AMRAP – Reps)

“Tonto”

5 min Amrap
20m Sprint
25 Wall Balls (20/14)

rest 2 mins

4 min Amrap
40m Sprint
20 Front Squats (95/65)

rest 2 mins

3 min Amrap
60m Sprint
15 Hang Cleans (115/75)

rest 2 mins

2 min Amrap
80m Sprint
10 Shoulder to Overhead (135/95)

rest 2 mins

1 min Amrap
100m Sprint
Max Reps Deadlift (185/115)

*Each 10m sprint completed is 1 Rep*

WickedWest-24

Announcements

Arizona BodPod is coming to CrossFit Incite on November 20th from 2-7 PM. Sign up at www.arizonabodpod.com

Warm-up

500m Row
10 Pull-ups
15 Burpees
400m Run

Fran (Time)

21-15-9
Thrusters, 95# / 65#
Pull-ups

Back Squat

5@ 50%
3@ 60%
5@ 75%
3@ 85%
1+ Max Reps @ 95%

WickedWest-62

Announcements

Arizona BodPod is coming to CrossFit Incite on November 20th from 2-7 PM. Sign up at www.arizonabodpod.com

Warm-up

800m Run
50 Ground 2 Overhead
400m Run
Mobility

Shoulder Press

5@ 50%
3@ 60%
5@ 75%
3@ 85%
1+ Max Reps @ 95%

Metcon (Time)

Becky’s Birthday WOD

Buy in- 35 Wall Balls (20, 14)
3 rounds for time
11 deadlifts (255, 185)
16 ab mat sit ups
79 double unders

CFIncite-7

Announcements

Arizona BodPod is coming to CrossFit Incite on November 20th from 2-7 PM. Sign up at www.arizonabodpod.com

Warm-up

Rowling

Mobility

Metcon (AMRAP – Rounds and Reps)

25 Minute AMRAP

100m Overhead walking lunge (45, 35)

20 Hang Squat Cleans (135, 95)

100m Farmers carry (53, 35)

20 Toes 2 Bar
1 Partner working at a time.

CFIncite

Announcements

Arizona BodPod is coming to CrossFit Incite on November 20th from 2-7 PM. Sign up at www.arizonabodpod.com

Warm-up

400m Run

10 Toes 2 Bar

400m Run

15 Burpees

Bench Press

5@ 50%
3@60%
3@70%
3@80%
3+ Max Reps@ 90%

Metcon (AMRAP – Rounds and Reps)

15 Minute AMRAP

3 Rope Climbs

10 Handstand Push-ups

30 Double Unders

CFIncite-9

Announcements

Arizona BodPod is coming to CrossFit Incite on November 20th from 2-7 PM. Sign up at www.arizonabodpod.com

Warm-up

400m Run
20 Squats
10 Toes 2 Bar
400m Run

Deadlift (Max Reps)

5@ 50%
3@60%
3@70%
3@80%
3+ Max Reps@ 90%

Jackie (Time)

For Time:
1000m Row
50 Thrusters, 45#, 35#
30 Pull-ups

CFIncite-3


Announcements

Arizona BodPod is coming to CrossFit Incite on November 20th from 2-7 PM. Sign up at www.arizonabodpod.com

Main – CrossFit WOD

View Public Whiteboard

(No Measure)

400m

Dodgeball

To be done once through with an empty bar or light weight.

3 press from front rack

3 press from back rack

3 push press from front

3 push press from back

3 push jerks from front

3 push jerks from back

3 split jerks from front

3 split jerks from back

*hold bottom of squat jerk for 10 seconds on last rep*

Shoulder Press

Metcon (Time)

3 Rounds for Time

400 M Run

20 Clean and Jerks 95/65