Category Archives: Workout of the Day

Announcements

CrossFit Incite Swimming Party and Whole Life Challenge Kick-off September 13th from 5pm-8pm at Ironwood Crossings Aquatic Center. Potluck style so bring your favorite healthy dish to share.

Whole Life Challenge starts September 13th. Get signed up for our team for support throughout the 55 day challenge. http://www.wholelifechallenge.com

Easton’s Legacy WOD September 20th at CrossFit Incite. http://eastonslegacy.blogspot.com

Warm-up

400m Run
20 Shoulder Taps
20 Squats
400m Run
Mobility

Metcon (AMRAP – Rounds and Reps)

20 Minute AMRAP
12 Box Jumps 30/24
9 Hang Power Cleans (135, 95)
6 Chest to Bar Pull Ups

Metcon (Time)

For Time
50 Strict Handstand Push-ups
Followed Immediately by

Metcon (Time)

100 Push-ups

CFIncite

Announcements

CrossFit Incite Swimming Party and Whole Life Challenge Kick-off September 13th from 5pm-8pm at Ironwood Crossings Aquatic Center. Potluck style so bring your favorite healthy dish to share.

Whole Life Challenge starts September 13th. Get signed up for our team for support throughout the 55 day challenge. http://www.wholelifechallenge.com

Easton’s Legacy WOD September 20th at CrossFit Incite. http://eastonslegacy.blogspot.com

Warm-up

3 Rounds of
200m Run
10 Burpees
Mobility

Metcon (Weight)

Bench Press
5/3/1 Deloading Week
Back Squat
5 @ 40%
5 @ 50%
5 @ 60%

Metcon (Time)

5 Rounds for Time
500m Row
50 Double Unders
400m Run

CFIncite-37

Announcements

CrossFit Incite Swimming Party and Whole Life Challenge Kick-off September 13th from 5pm-8pm at Ironwood Crossings Aquatic Center. Potluck style so bring your favorite healthy dish to share.

Whole Life Challenge starts September 13th. Get signed up for our team for support throughout the 55 day challenge. http://www.wholelifechallenge.com

Easton’s Legacy WOD September 20th at CrossFit Incite. http://eastonslegacy.blogspot.com

Warm-up (No Measure)

400m Run
Dodgeball
Mobility

Metcon (Weight)

5/3/1 Deloading Week
Back Squat
5 @ 40%
5 @ 50%
5 @ 60%

Metcon (Time)

5 Rounds for time
25 Wall Balls (20, 14)
5 Rope Climbs

CFIncite-15


Announcements

CrossFit Incite Swimming Party and Whole Life Challenge Kick-off September 13th from 5pm-8pm at Ironwood Crossings Aquatic Center. Potluck style so bring your favorite healthy dish to share.

Whole Life Challenge starts September 13th. Get signed up for our team for support throughout the 55 day challenge. http://www.wholelifechallenge.com

Easton’s Legacy WOD September 20th at CrossFit Incite. http://eastonslegacy.blogspot.com

Main – CrossFit WOD

View Public Whiteboard

(No Measure)

400m Run
Dodgeball
Mobility

Metcon (AMRAP – Rounds and Reps)

25 Minute AMRAP
15 Wall Balls (20, 14)
15 Box Jumps (24, 20)
15 Shoulder 2 Overhead (135, 95)
Partner 1 starts on rounds while partner 2 runs a 400m. When Partner 2 returns they switch.

Announcements

Upcoming Events
Queen Creek Co-Ed Softball. We have 2 teams created but want to see if we can make a 3rd. Let us know if you are interested.

Whole Life Challenge starts September 13th. Get signed up for our team for support throughout the 55 day challenge. http://www.wholelifechallenge.com

Easton’s Legacy WOD September 20th at CrossFit Incite. http://eastonslegacy.blogspot.com

Warm-up

400m Run
Dodgeball
Mobility

Metcon (AMRAP – Rounds and Reps)

25 Minute AMRAP
15 Wall Balls (20, 14)
15 Box Jumps (24, 20)
15 Shoulder 2 Overhead (135, 95)
Partner 1 starts on rounds while partner 2 runs a 400m. When Partner 2 returns they switch.

CFIncite-23

Announcements

Upcoming Events
Queen Creek Co-Ed Softball. We have 2 teams created but want to see if we can make a 3rd. Let us know if you are interested.

Whole Life Challenge starts September 13th. Get signed up for our team for support throughout the 55 day challenge. http://www.wholelifechallenge.com

Easton’s Legacy WOD September 20th at CrossFit Incite. http://eastonslegacy.blogspot.com

Warm-up

400m Run
Powerball
Mobility

Deadlift

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

Metcon (AMRAP – Reps)

AMRAP Tabata Style

Chest 2 Bar Pull ups
Ring Push-ups
Front Squats (45#)
Row (Calories)
1 Minute Rest Between Movements
(score lowest for each movement)

CFIncite


Announcements

CrossFit Incite Swimming Party and Whole Life Challenge Kick-off September 13th from 5pm-8pm at Ironwood Crossings Aquatic Center. Potluck style so bring your favorite healthy dish to share.

Whole Life Challenge starts September 13th. Get signed up for our team for support throughout the 55 day challenge. http://www.wholelifechallenge.com

Easton’s Legacy WOD September 20th at CrossFit Incite. http://eastonslegacy.blogspot.com

Main – CrossFit WOD

View Public Whiteboard

(No Measure)

3 Rounds of
200m Run
2 Wall Walks
12 Walking Lunges
Mobility

Shoulder Press

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

Metcon (AMRAP – Rounds and Reps)

12 Minute AMRAP
200m Run
5 Hang Snatches (95, 65)
10 Ring Dips

Announcements

Upcoming Events
Queen Creek Co-Ed Softball. We have 2 teams created but want to see if we can make a 3rd. Let us know if you are interested.

Whole Life Challenge starts September 13th. Get signed up for our team for support throughout the 55 day challenge. http://www.wholelifechallenge.com

Easton’s Legacy WOD September 20th at CrossFit Incite. http://eastonslegacy.blogspot.com

Warm-up

3 Rounds of
200m Run
2 Wall Walks
12 Walking Lunges
Mobility

Shoulder Press

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

Metcon (AMRAP – Rounds and Reps)

12 Minute AMRAP
200m Run
5 Hang Snatches (95, 65)
10 Ring Dips

CFIncite-16


Announcements

CrossFit Incite Swimming Party and Whole Life Challenge Kick-off September 13th from 5pm-8pm at Ironwood Crossings Aquatic Center. Potluck style so bring your favorite healthy dish to share.

Whole Life Challenge starts September 13th. Get signed up for our team for support throughout the 55 day challenge. http://www.wholelifechallenge.com

Easton’s Legacy WOD September 20th at CrossFit Incite. http://eastonslegacy.blogspot.com

Main – CrossFit WOD

View Public Whiteboard

(No Measure)

800m Run
15 Burpees
20 Squats
Mobility

Metcon (AMRAP – Reps)

At 0:00
In a 10 Minute window
try and PR on Diane
21-15-9
Deadlifts (225, 155)
Handstand Push-ups
with Remaining Time perform Max Reps of Burpee Box Jumps (24, 20)

Metcon (Time)

Begin at 20:00

6 Rounds for Time
4 Squat Clean Thrusters 155/105
16 GHD Sit Ups
64 Double Unders

Diane (Time)

21-15-9
Deadlifts, 225# / 155#
Handstand Push-ups
*For Tracking your Diane attempt

Announcements

Upcoming Events
Queen Creek Co-Ed Softball. We have 2 teams created but want to see if we can make a 3rd. Let us know if you are interested.

Whole Life Challenge starts September 13th. Get signed up for our team for support throughout the 55 day challenge. http://www.wholelifechallenge.com

Easton’s Legacy WOD September 20th at CrossFit Incite. http://eastonslegacy.blogspot.com

Warm-up

800m Run
15 Burpees
20 Squats
Mobility

Metcon (AMRAP – Reps)

At 0:00
In a 10 Minute window
try and PR on Diane
21-15-9
Deadlifts (225, 155)
Handstand Push-ups
with Remaining Time perform Max Reps of Burpee Box Jumps (24, 20)

Metcon (Time)

Begin at 20:00

6 Rounds for Time
4 Squat Clean Thrusters 155/105
16 GHD Sit Ups
64 Double Unders

CFIncite-21