Category Archives: Workout of the Day

CrossFit Incite – CrossFit WOD

(No Measure)

Drills

45-60 sec Nose to Wall Hold

10 Shoulder Press

Mobility

Fitness

Metcon (No Measure)

Four sets of:

Barbell or Dumbbell Push Press x 6-8 rep

Rest 45 seconds

Single-Leg Box Step Ups x 6-8 reps each

Rest 45 seconds

Single-Arm Dumbbell Row x 8-10 reps ea. @ 2110

Rest 45 seconds
Fitness

Metcon (No Measure)

3 Rounds for time of:

6 Dumbbell Man-Makers

9 Strict HSPU

12 Burpees
Fitness

Performance

Push Press+Push Jerk+Split Jerk (Every 2 Minutes, for 20 minutes)

Performance

Build over the course of the 10 sets to todays heavy.

Metcon (Time)

3 Rounds for time of:

6 Clean & Jerks (155,105)

12 Burpees Over Bar

12 HSPU
Performance

Rx+(185/135)

Rx Written

S1 Lower Weight

Metcon (No Measure)

Cool Down Stretch

CrossFit Incite – CrossFit WOD

(No Measure)

Drills

10 Snatch Grip Press

5 Snatch Balance (spend time in the bottom position)

Mobility

Fitness

Metcon (No Measure)

Three sets of:

Snatch Grip Deadlift x 6-8 reps @ 3011

rest 60 seconds

Snatch 2nd Pull x 8-10

rest 60 seconds

Plank from elbows x 60 seconds
Fitness

Metcon (No Measure)

12 Min AMRAP

10 Push Press (pick a weight)

10 Alt. Jumping Lunges
Fitness

Performance

Halting Snatch Deadlift+Hang Snatch+Snatch (Every 2 minutes, for 20 minutes)

Build over the course of the 10 sets

Metcon (AMRAP – Rounds and Reps)

12 Min AMRAP

10 Alternating KB Snatches (53,36)

10 Alternating Back Rack Jumping Lunges (45,35)
Performance

Rx+(70,44),(55,65)

Metcon (No Measure)

Cool Down Stretch

CrossFit Incite – CrossFit WOD

(No Measure)

“Thunderstruck” Warm Up

Mobility

Fitness

Metcon (No Measure)

Every 2 minutes, for 30 minutes

Station 1- Deadlift x 6-8 reps

Station 2- Turkish Get-ups x 2 reps ea

(focus on good positioning and stability)

Station 3- 45-60 sec Nose to Wall Handstand Hold

Metcon (No Measure)

In teams of two, alternating movements

10 min AMRAP

250m Row

30 KB Swings

10 Dips or 15 Push-Ups

Performance

Metcon (AMRAP – Reps)

Every 2 minutes, for 30 minutes

Station 1- Deadlift x 3 reps

Station 2- Muscle-Ups x Max Reps

(or 3 Rolls to Candlestick + Low Ring MU progression x 3-4 reps)

Station 3- 45-60 seconds of Handstand

Walking- use a partner to assist if needed

(or 45-60 sec nose to wall hold)
-Build the DL with making it a goal to have the last 2 sets a heavy triple.

-Put Deadlift weight in notes

Metcon (AMRAP – Rounds and Reps)

In teams of two, with partners alternating movements

10 Min AMRAP

250m Row

30 KB Swings (53,36)

15 Ring Dips
Rx-Written

S1-Lighter weight, Box on toe Ring Dips

Metcon (No Measure)

Cool Down Stretch

CrossFit Incite – CrossFit WOD

(No Measure)

Roll Out

200m Run

Burpee Broad Jumps there and back

10 Back Squats Squats

Mobility

Brian (Time)

3 Rounds for time of:

5 Rope Climbs, 15′

25 Back Squats, 185#
In honor of U.S. Navy Special Warfare Operator Chief Petty Officer (SEAL) Brian R. Bill, 31, of Stamford, CT, died on August 6, 2011
To learn more about Brian click here
Fitness:

5:1 Ring Rows or 3:1 Rope Pulls

Back Squats (45,35) or a weight that is challenging.

Metcon (No Measure)

Cool Down Stretch

CrossFit Incite – CrossFit WOD

(No Measure)

Roll Out
400m Run
10 Burpees
10 Squat Tuck Jumps
Mobility

Metcon (AMRAP – Reps)

Teams of 3
20 min AMRAP
30 Synchronized Burpees
Then
200m Run
Wall Balls
KB or DB Box Step Overs (24″,20″)
Partner 1 Runs 200m while partner 2 does Wall Balls and Partner 3 does Step overs. Once Partner 1 returns switch positions. Keep a Running total of Reps. Pick a weight that is challenging for your team.

Metcon (No Measure)

Cool Down Stretch

CrossFit Incite – CrossFit WOD

(No Measure)

200m Run
10 Strict Pull Ups
10 Front Squats
Mobility

Fitness

Metcon (Weight)

4 Sets of:
Front Squat x 6-8 reps @ 30X1
Rest 60 seconds
Strict Pull-Ups x Max Unbroken Reps @ 21X0
Rest 60 seconds
Double Under Practice x 60 sec
Rest 60 seconds
Fitness
*Score your weight for Front Squats and put the number of Pull Ups in the notes.
*Make sure you take your rests

Metcon (No Measure)

18 min Time Cap
4 Rounds for time:
200m Run/300m Row
20 Wall Balls
10 Strict Pull Ups
Fitness

Strict Pull Ups May be with a band as well. Or 5 Negative Pull Ups

Performance

Metcon (Weight)

Every 2 Minutes for 10 minutes
Set 1-3 reps @ 65%
Set 2-2 reps @ 75%
Set 3-1 rep @ 80%
Set 4-1 rep @ 85%
Set 5-1 rep @ 90%

Then

Three Rounds of:
Front Squat x 2-3 reps @ 85-90%
Rest 20 seconds
Weighted Pull Ups x 2-3 reps @ 21X0
Rest 2 Minutes
Performance
Put weight of pull ups in notes

Metcon (Time)

18 min Time Cap
4 Rounds for time:
60 Double Unders
30 Wall Ball Shots (20,14)
15 Pull-ups
Performance
Rx-Written
S1 2:1 Singles

Metcon (No Measure)

Cool Down Stretch

CrossFit Incite – CrossFit WOD

(No Measure)

400m Run

45 sec LSit Hang

60 sec. Nose to Wall HS Hold

10 BB Back Squats

Mobility

Metcon (AMRAP – Reps)

Work up to 70%

Then on a Running Clock

3 Min AMRAP

Back Squat @ 70% of 1RM

Rest 3 Min

Metcon (Time)

21-15-9

Row for Calories

Toes 2 Bar

Rest 3 min
If you Break Run wall and back penalty

Rx Written

S1 Knees to Elbows

S2 Toes to Rig, Keep heels off ground.

Metcon (Time)

15-12-9

Row for Calories

HSPU
If you Break Run wall and back Penalty

Rx+Strict

Rx Written

S1 Modified HSPU

S2 Strict Press

Metcon (No Measure)

Cool Down Stretch

CrossFit Incite – CrossFit WOD

(No Measure)

200m Run
5 High Hang Clean
5 Front Squats
10 Shoulder Press
Mobility
Coaches Choice

High Hang Clean+Hang Clean+Clean+Jerk (Every 2 min for 16 min (8 sets))

You may build over the course of 8 sets

Metcon (Time)

3 Rounds for time:
10 Box Jumps (30,24)
10 Clean & Jerks (155,105)
Rx+(185,135)
Rx-Written
S1-(135,95)
S2-(24″,20″) Lighter weight

Metcon (No Measure)

Cool Down Stretch

CrossFit Incite – CrossFit WOD

(No Measure)

200m Run
Shoulder Warm Up
Dodge Ball (Pull Ups, Push Ups, Squats)
Mobility

Cindy (AMRAP – Rounds and Reps)

20-Minute AMRAP of:
5 Pull-ups
10 Push-ups
15 Squats

Metcon (No Measure)

Cool Down Stretch

CrossFit Incite – CrossFit WOD

(No Measure)

3 min Double Under Practice

Burpee Broad Jump there and back

10 DL w/Barbell

Mobility

Deadlift (6×1.1.1)

Every two minutes, for 16 minutes

(rest 5-7 seconds between singles)

*Build over the course of the 8 sets to todays heavy.

*Make these as heavy as possible with keeping good form.

*SCALED. Three sets of:

Deadlift 6-8 reps @20X1

Rest 60 seconds

Dumbbell or Barbell Bench Press @ 2011

Rest 60 seconds

Double Under Practice x 60 seconds

Rest 60 seconds

Metcon (Time)

In teams of two, partners alternate complete sets to complete 5 sets each of:

7 Deadlift (225,155)

14 KB Swings (53,44)

28 Double Unders
RX+ (275,205)

Rx Written

S1 (185,135)

S3 (Lighter Weight) Russian KB swings. 100m Run

Metcon (No Measure)

Cool Down Stretch