Category Archives: Workout of the Day

Announcements

Maximum Defense Clinic October 25th at Incite. See Coach McDavid to sign up.

JumpnRope is coming back to Incite! Double Under Clinic November 7th from 5:30-7:30. Register here https://www.regonline.com/Register/Checkin.aspx?EventID=1629398

Warm-up

400m Run
5 Wall Walks
400m Run
10 Burpees

Metcon (4 Rounds for time)

Row/Rest 1:1 or with a partner

2x 250m Row
2x 500m Row

Metcon (AMRAP – Rounds and Reps)

10 Minute AMRAP

30 Double Unders
3 Deadlifts (315, 225)

CFIncite

Announcements

Maximum Defense Clinic October 25th at Incite. See Coach McDavid to sign up.

JumpnRope is coming back to Incite! Double Under Clinic November 7th from 5:30-7:30. Register here https://www.regonline.com/Register/Checkin.aspx?EventID=1629398

Warm-up

Rowling

Mobility

Metcon (AMRAP – Reps)

10 Rounds

Each Round is 3 Minutes of work, 1 Minute of rest.

100m Sprint
10 Toes 2 Bar
Max Rep Wall Balls (20, 14)

Score is total Wall Balls completed in the 10 rounds

CFIncite-5

Announcements

Maximum Defense Clinic October 25th at Incite. See Coach McDavid to sign up.

JumpnRope is coming back to Incite! Double Under Clinic November 7th from 5:30-7:30. Register here https://www.regonline.com/Register/Checkin.aspx?EventID=1629398

Warm-up

2 Rounds of
400m Run
10 Toes 2 Bar
20 Lunges

Mobility

Metcon (Weight)

EMOM for 10 Minutes

3 Position Clean + Jerk
High Hang
Hang
Ground
Jerk

Metcon (Time)

For Time

21 Thrusters (95, 65)
7 Muscle Ups
15 Thrusters
5 Muscle Ups
9 Thrusters
3 Muscle Ups

CFIncite-6

Announcements

Maximum Defense Clinic October 25th at Incite. See Coach McDavid to sign up.

JumpnRope is coming back to Incite! Double Under Clinic November 7th from 5:30-7:30. Register here https://www.regonline.com/Register/Checkin.aspx?EventID=1629398

Warm-up

400m Run
Dodgeball
Mobility

Front Squat (Work up to 1RM)

Metcon (AMRAP – Rounds and Reps)

7 Minute Ascending Ladder

2,4,6,8….
Deadlift (225/135)
HSPU

Rest 5 Min

Metcon (AMRAP – Rounds and Reps)

7 Minute Ascending Ladder

2,4,6,8….
Power Cleans (155/95)
Burpees over Bar

CFIncite-15

Announcements

Maximum Defense Clinic October 25th at Incite. See Coach McDavid to sign up.

JumpnRope is coming back to Incite! Double Under Clinic November 7th from 5:30-7:30. Register here https://www.regonline.com/Register/Checkin.aspx?EventID=1629398

CrossFit Kids is starting up again October 20th! More details to come but get your kids ready!

Warm-up

2 Rounds of
10 Calorie Row
10 Wall Balls
Mobility

Baseline From Hell (5 Rounds for time)

5 rounds each for time of:

400m run
10 pull ups
20 push ups
30 sit ups
40 squats
Rest ~3 minutes between rounds
3 minute rest is mandatory. 45 minute time cap.

CFIncite-4

Announcements

Iron Athlete Gymnastics Clinic October 18th at Incite. $40 for the clinic sign up on this link https://ironathlete.squarespace.com/clinicsstore/iron-athlete-beginningintermediate-gymnastics-clinic-crossfit-incite

Maximum Defense Clinic October 25th at Incite. See Coach McDavid to sign up.

JumpnRope is coming back to Incite! Double Under Clinic November 7th from 5:30-7:30. Register here https://www.regonline.com/Register/Checkin.aspx?EventID=1629398

CrossFit Kids is starting up again October 20th! More details to come but get your kids ready!

Main – CrossFit WOD

View Public Whiteboard

(No Measure)

400m Run
10 Pull-ups
20 G2O
Mobility

Metcon (Time)

Teams of 2

400m Run (45,25lb plate)

40 Wallballs

40 Burpees

40 Thrusters (95,65)

40 Pull-ups

100m OH Lunge (45,25)

40 Pull-ups

40 Thrusters (95,65)

40 Burpees

40 Wallballs

400m Run (45,25)
OH Lunge weight can be handed off to teammate but weight can’t touch the ground. 30 Sit up penalty if touches ground. co-ED teams and only one teammate working at a time. ENJOY :)

Announcements

Iron Athlete Gymnastics Clinic October 18th at Incite. $40 for the clinic sign up on this link https://ironathlete.squarespace.com/clinicsstore/iron-athlete-beginningintermediate-gymnastics-clinic-crossfit-incite

Maximum Defense Clinic October 25th at Incite. See Coach McDavid to sign up.

JumpnRope is coming back to Incite! Double Under Clinic November 7th from 5:30-7:30. Register here https://www.regonline.com/Register/Checkin.aspx?EventID=1629398

CrossFit Kids is starting up again October 20th! More details to come but get your kids ready!

Main – CrossFit WOD

View Public Whiteboard

(No Measure)

ROLL OUT

200m run

5 wall walks

10 Burpees

15 Squats

Mobility

Turkish Get Up (1RM ( 1 rep- Both Right and Left Arm))

Metcon (AMRAP – Rounds and Reps)

7 min AMRAP

7 Medball Cleans (20,14)

7 Burpees

1 min rest

Max Plank Hold for time
Plank on Elbows. If proper form breaks your time stops. Write your max plank time in the notes of your metcon.

Announcements

Iron Athlete Gymnastics Clinic October 18th at Incite. $40 for the clinic sign up on this link https://ironathlete.squarespace.com/clinicsstore/iron-athlete-beginningintermediate-gymnastics-clinic-crossfit-incite

Maximum Defense Clinic October 25th at Incite. See Coach McDavid to sign up.

JumpnRope is coming back to Incite! Double Under Clinic November 7th from 5:30-7:30. Register here https://www.regonline.com/Register/Checkin.aspx?EventID=1629398

CrossFit Kids is starting up again October 20th! More details to come but get your kids ready!

Main – CrossFit WOD

View Public Whiteboard

(No Measure)

Drills
Mobility for the RUN

5k Run (Time)

Max Effort 5k Run

Announcements

Iron Athlete Gymnastics Clinic October 18th at Incite. $40 for the clinic sign up on this link https://ironathlete.squarespace.com/clinicsstore/iron-athlete-beginningintermediate-gymnastics-clinic-crossfit-incite

Maximum Defense Clinic October 25th at Incite. See Coach McDavid to sign up.

JumpnRope is coming back to Incite! Double Under Clinic November 7th from 5:30-7:30. Register here https://www.regonline.com/Register/Checkin.aspx?EventID=1629398

CrossFit Kids is starting up again October 20th! More details to come but get your kids ready!

Main – CrossFit WOD

View Public Whiteboard

(No Measure)

400m Run
Dodgeball
Mobility

Metcon (No Measure)

Take 5 min to work on a couple skills
then
EMOM for 12min
Even 5-7 reps skill of your choice
Odd 5-7 reps skill of your choice
No Measure. Chose two different skills to work on.

Metcon (Time)

4 Rounds for Time
15 Bench Press 135/95
15 Cal Row
60 Double Unders

Announcements

Iron Athlete Gymnastics Clinic October 18th at Incite. $40 for the clinic sign up on this link https://ironathlete.squarespace.com/clinicsstore/iron-athlete-beginningintermediate-gymnastics-clinic-crossfit-incite

Maximum Defense Clinic October 25th at Incite. See Coach McDavid to sign up.

JumpnRope is coming back to Incite! Double Under Clinic November 7th from 5:30-7:30. Register here https://www.regonline.com/Register/Checkin.aspx?EventID=1629398

CrossFit Kids is starting up again October 20th! More details to come but get your kids ready!

Main – CrossFit WOD

View Public Whiteboard

(No Measure)

200m Run

25 Medball G2H

15 Burpees

200m Run

Mobility

Split Jerk (3x3x1x1x1)

Metcon (Time)

Tristan’s Anniversary WOD

5 Rounds For Time

10 Push Press (115,75)

14 Front Squats (115,75)

Cash Out 2009m Run (2x800m+400m)
25 Min Time Cap, please scale accordingly.

Rx Plus- Bar can’t touch the ground during the round. Reps (24) must be unbroken if performing RX Plus.