Category Archives: Workout of the Day

Warm-up

400m Run
10 Power Cleans
10 Front Squats
10 Shoulder Presses
400m Run

Metcon (Time)

Monday Mash Up

3 Rounds for Time
200m Overhead Carry (45#, 25#)
10 Front Squats (155, 105)
12 Ring Dips

*Rest 10 Minutes

2 Rounds of
20 Deadlifts (155, 105)
20 Calorie Row
10 Shoulder to Overhead (155, 105)

CFincite-16

Warm-up

Rowling
Mobility and Smashing

Metcon (AMRAP – Rounds and Reps)

25 Minute AMRAP
Teams of 3
Partner 1: 200m Farmer Carry (53, 35 kb’s)
Partner 2 and 3 AMRAP of
12 Deadlifts
9 Hang Power Cleans
6 Push Jerks
(155, 105)

*When Partner 1 Returns from the farmers carry rotate. Only 1 partner working on the AMRAP at a time)

Metcon (Weight)

9 AM Weightlifting

“Big Clean Complex”

6 sets of the following Complex :

High Hang Squat Clean + Hang Squat Clean + Squat Clean + Push Press
High Hang Squat Clean + Hang Squat Clean + Squat Clean + Push Jerk
High Hang Squat Clean + Hang Squat Clean + Squat Clean + Split Jerk

One set consists of all 12 reps. Try not to drop the bar during the entire set. Rest as needed between sets and try to increase weight after each set.

High Hang – Start with the bar at “the pockets.”
Hang – Start with the bar just above the knee.
Squat Clean – Start with the bar on the ground.

CFincite-7

Warm-up

400m Run
20 Thrusters with empty bar
400m Run

Metcon (Weight)

EMOMx 10
3 Position Snatch

Metcon (Time)

21-15-9
Thrusters (95, 65)
Burpees over Bar

*Start with a 400m and then do a 400m between each round. End with Burpees.

CFincite-12

 

Warm-up

400m Run
30 Lunges
50 Mountain Climbers
400m Run

Deadlift

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

Bench Press

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

Metcon (Time)

Core work for Time:
100 Bicycle Kicks
1 Minute Front Plank (push-up position)
:30 Second Rest
75 Stick Sit-ups**
1 Minute Left Plank
:30 Second Rest
50 Russian Twist with Med Ball (20,14)
1 Minute Right Plank
** Using a PVC pipe behind your head and an AbMat. Be sure not to pull the stick into your neck, use a finger or two (no death grips) to just keep your arms in place on the PVC. **

CFincite-3

Warm-up

800m Run
10 Burpee Pull-ups
1 Minute Partner Handstand Holds

Metcon (5 Rounds for time)

From CrossFit.com

5 Rounds, each for time:
20 Chest to Bar Pull Ups
30 Wall Balls 20/14
40 Push Ups

*Rest 3 Minutes between Rounds

CFincite-5

 

Warm-up

400m Run
20 Squats
400m Run
20 Push-ups

Back Squat

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

Shoulder Press

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

Metcon (AMRAP – Rounds and Reps)

AMRAP 12
50 Double Unders
20 Kettlebell Swings (70/53)
7 Jerks (185, 135)

CFincite-8

Warm-up

400m Run
Bring Sally Up

Metcon (AMRAP – Rounds and Reps)

Monday Team WOD

Teams of 3
16 Minute AMRAP
5 Rope Climbs
10 Hang Squat Cleans (135, 95)
20 Burpee Box Jumps (24, 20)
*One of the three athletes starts on a rower.
Every 500 Meters, change athletes on the rower.
If you have never done a team WOD don’t be scared! We will partner everyone up before the WOD.

Metcon (No Measure)

“Midline Cash Out”
3 Rounds NOT for Time
30 Banded Good Mornings
30 Ab-Mat Sit-Ups
30 Hip Extensions
1:00 Plank Hold on your Elbows

CFincite-24

Announcements

Tomorrow 04/11/2015 we will be doing the Kylie Strong WOD to help raise funds to support her family. Any donations are welcome and will be taken to CrossFit Mesa for their fundraiser.

Warm-up

800m Run
50 Ground 2 Overhead with med ball
50 Bicycle Kicks

Metcon (AMRAP – Rounds and Reps)

Kylie Strong WOD

7 Minute AMRAP
5 Push-ups
11 Mountain Climbers
12 Squats

*Rest 3 Minutes then…

For Time

400m Run then

2 Rounds of
202 Double Unders
108 Sit-ups

Then end with a 400m Run

Metcon (No Measure)

9 AM Weightlifting

Power Snatch – 5 x 3

Power Clean & Power Jerk – 5 x 3(1+1)

Overhead Squat – 5 x 3

11114244_717000001750319_4165584377135195654_o


CrossFit Incite – CrossFit WOD

(No Measure)

3 Rounds of

200m Run

10 Push-ups

15 V-ups

Metcon (Time)

At 0:00

12-9-6

Thrusters (115, 75)

Muscle ups

Metcon (Time)

At 15:00

5 Rounds for Time

400m Run

10 Handstand Push-ups

20 GHD Sit-ups

Warm-up

3 Rounds of
200m Run
10 Push-ups
15 V-ups

Metcon (Time)

At 0:00

12-9-6
Thrusters (115, 75)
Muscle ups

Metcon (Time)

At 12:00

5 Rounds for Time
400m Run
10 Handstand Push-ups
20 GHD Sit-ups

CFincite-19