Category Archives: Workout of the Day

CrossFit Incite – CrossFit WOD

(No Measure)

5 Min Rollout

200 m (100m forward 100m backward)

10 Jump Tucks

10 High Hang Cleans

Mobility

Calves

Hamstrings

Metcon (AMRAP – Rounds and Reps)

2 Person Team

20 Min AMRAP

200m Run (100m Forward. 100m Backward)

40 KB Box Step Overs

40 High Hang Cleans

100 Double Unders (50 ea.)
Rx+ Barbell (115,85) 135,95 HC

Rx 53,44 KB. 115,75 HC

S1 44,35 KB. 95,65 HC. 2:1 Singles

S2 35,26 KB. 75,55 HC. 2:1 Singles

Metcon (No Measure)

Cool Down Stretch

CrossFit Incite – CrossFit WOD

(No Measure)

200m Run
10 Hollow Body Rocks
10 Supermans
Barbell
10 Tall Jerks
Mobility
Coaches Choice

Split Jerk (Work up to a heavy 2 rep)

17 min.
In the lighter sets Spend 3 seconds in the catch position and adjust form.

Metcon (AMRAP – Rounds)

4 Min AMRAP
MAX EFFORT
10/7 Calorie Row
5 Burpee over Rower
Rest 4 min
3 Rounds
Two groups. One group working while the other group rests for 4 min.

Metcon (No Measure)

Cool Down Stretch

CrossFit Incite – CrossFit WOD

(No Measure)

400m Run

10 Strict Pull ups or 5 neg.

10 Push Ups

10 Squats

Mobility

Leg swing

Hamstings

Shoulders

Metcon (Weight)

15 min to build to a heavy 3 rep

Deadlift

Metcon (AMRAP – Rounds and Reps)

15 Min AMRAP

100m Sprint

15 Pull Ups

15 Deadlifts (155,115)
Rx+ (185,145)

Rx Written

S1 (135,95)

S2 (115,75) or lower

Metcon (No Measure)

Cool Down Couch Hamstrings

CrossFit Incite – CrossFit WOD

(No Measure)

200 m Run

10 Jumping Lunges

20 Sit ups

Mobility

Lunge

Shoulders

Wrists

Metcon (Time)

10 TC

For Time:

30 Turkish Get Ups (15 ea. arm)
This is not supposed to be the heaviest weight that you can do. Put weight in notes.

Metcon (AMRAP – Reps)

Two person Partner WOD

8 Min AMRAP

Partner 1 100 Singles (timer)

Partner 2 Sit Ups

Rest 4 minutes

8 Min AMRAP

Partner 1 100 Singles (timer)

Partner 2 KB Swings (53,44)
Rx+ Swing (70,53)

Rx written

S1 Swing (44,35)

S2 Swing (35,26)

Metcon (No Measure)

Cool Down Stretch

CrossFit Incite – CrossFit WOD

Narcotics Detective and Special Assignment Unit Operator Carlos Ledesma, 34, of the Chandler Police Department, Chandler, Arizona, was shot and killed by drug dealers on July 28, 2010, during an undercover operation in Phoenix, Arizona. He is survived by his wife Sherry and sons Luciano and Elijo.

(No Measure)

2 Rounds

200m Run

2 Wall Walks w/10 Shoulder taps

5 T2B

10 G2O w/MedBall

Mobility

Dynamic Leg Swing

Lunge

Squat Stretch
10 min

Metcon (Weight)

Warm up- 5 min

Then

Every 90 sec for 6 minutes (4 sets)

Tempo Back Squat 42×1+1 squat @ 70-75%

Then

EMOM for 3 Min

Set 5- 1 rep @ 80% reg tempo

Set 6- 1 rep @ 85% reg tempo

Set 7- 1 rep @ 90-95% reg tempo
-4 seconds down. 2 second hold at bottom. 1 second at top and then one regular squat.

-Score is Set 7

Ledesma (AMRAP – Rounds and Reps)

20-Minute AMRAP of:

5 Parallette Handstand Push-ups

10 Toes-Through-Rings

15 Med Ball Cleans, 20#
In honor of Narcotics Detective and Special Assignment Unit Operator Carlos Ledesma, 34, of the Chandler Police Department, was shot and killed by drug dealers on July 28, 2010
To learn more about Ledesma click here
Rx-Written

S1-HSPU. 10 T2B

S2-2 Wall Walks. 10 Knees to Elbows

S3-1 Wall Walk w/10 sec hold at top. 10 Knees to stomach. (14#/6-10#) WB

Metcon (No Measure)

Cool Down Stretch

Banded shoulder Distraction

Hamstrings
5 min

CrossFit Incite – CrossFit WOD

(No Measure)

Drills

Mobility

Duck Walk

Lunge

Shoulders

Wrists

Snatch (20 min to find 1RM)

Metcon (Time)

15 Min Time Cap

For Time:

3 Rounds

5/3 Muscle Ups (Rings or Bar)

10 Sumo Dead Lift High Pulls (75,55)

20 Box Jumps (24,20)
Rx+ (95,65)

Rx Written

S1 2:1 Ring Rows. (55,45)

S2 2:1 Ring Rows. KB SDHP. (20, Sprinkler)

Metcon (No Measure)

Cool Down Stretch

CrossFit Incite – CrossFit WOD

(No Measure)

2 Rounds
200m Run
3 Wall Walks
10 Squats

Metcon (No Measure)

Battle Rope Fun

Metcon (Time)

Teams of 2:
3 Rounds
400m Run w/(45,35) ea.
20 Alternating Tire Flips
6 Alternating Rope Climbs
40 Russian KB Swings
Rx- (70,53)
S1- Run(35,25). Rope climb as high as you can. (53,44)
S2- Run(25,15). Rope Pulls. (44,35) or less

Metcon (No Measure)

Cool Down

CrossFit Incite – CrossFit WOD

SHE’S BACK!

We will be preparing for our Nutrition Program. For the next two weeks Monday and Fridays will be Benchmark days. Throughout the rest of the week we will test different lifts so we have a good base to start this program.

(No Measure)

400M Run
10 Thurster w/barbell
10 Strict Pull Ups or 5 negatives
Mobility
Walking Lunge
House of Pain
Banded Squat Stretch
Arm Circles
Wrist

Fran (Time)

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

S1-(75,55).
S2-(65,45).
S3-Barbell
*Scale Pull Ups accordingly.

Bench Press (2x2x2x2x2)

If time allows.

Metcon (No Measure)

Cool Down Stretch

CrossFit Incite – CrossFit WOD

We will be preparing for our Nutrition Program. For the next two weeks Monday and Fridays will be Benchmark days. Throughout the rest of the week we will test different lifts so we have a good base to start this program.

(No Measure)

200m Run

Dodge Ball

Penalty (10 Hollow Body Rocks; 10 Squats)

Mobility

Walking Lunge

Glute Stretch

Metcon (2 Rounds for reps)

3 Rounds

5 Min Clock

1000m Row

Max Rep Box Jumps

Rest 5 min.
Rx Written

S1 If you can’t row 1000m under 4 min, then stop rowing at 4 min and move onto Box Jumps. Whatever the meter was that you stopped on at 4 min, let that be your goal for the next 2 rounds.

Metcon (Time)

Core:

100 Sit Ups for Time

Metcon (No Measure)

Cool Down Stretch

CrossFit Incite – CrossFit WOD

We will be preparing for our Nutrition Program. For the next two weeks Monday and Fridays will be Benchmark days. Throughout the rest of the week we will test different lifts so we have a good base to start this program.

(No Measure)

2 Rouds

Max Jump Rope in 1 Min

3 Wall Walks w/10 shoulder touches or 10 sec hold at top

Mobility

Shoulders

Calves

Metcon (No Measure)

Every 90 sec for 12 min (8 sets) 4 ea.

GHD sit ups 10-15 reps

Hand Stand Walk Practice or HSPU
Switch stations every 90 sec. Leave time for rest between. :30 is good. Do HSPU if Hand Stand Walk is a no no.

Metcon (Time)

15 Min Time Cap

Cash in 500m Row

Then

2 Rounds

50 Double Unders

15 T2B

10 Push Press (115/75)

Then

Cash Out 400m Run
Rx+ 100 DU (135,95)

Rx – Written

S1- 100 Singles. Knees 2 Elbows (95,65)

S2- 100 Singles. Knees 2 stomach. (75,55) or lower

Metcon (No Measure)

Cool Down Stretch