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
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.

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

Metcon (AMRAP – Reps)

30 sec Max Rep Ring Dips
30 sec Rest
30 sec Max Rep Medball Cleans (20,14)
30 sec Rest
30 sec Max Rep HSPU
30 sec Rest

45 sec Max Rep Ring Dips

45 sec Rest

45 sec Max Rep Med Ball Cleans

45 sec Rest
45 sec Max Rep HSPU
45 sec Rest

60 sec Max Rep Ring Dips
60 sec Max Rep Med Ball Cleans
60 sec Max Rep HSPU

Metcon (Time)

25 Min Time Cap
5 Rounds For Time
10 Push Press (115,75)
14 Front Squats (115,75)

Cash Out 2009m Run

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

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
15 Squats
15 Push-ups
Burgener Warm Up
Mobility

Snatch Balance (3x3x1x1x1)

Metcon (AMRAP – Rounds and Reps)

AMRAP 3 Min
7 Hang Power Snatch (95,65)
14 Squats
1 Min Rest

AMRAP 3 Min
12 Box Jump Overs
15 Sit-ups
1 Min Rest

AMRAP 3 Min
150 Double Unders
Max Rep Bar or Ring Muscle ups with remaining time left
* You do not need to touch the box for a Box Jump over.

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

15 Squats

15 Push-ups

Burgener Warm Up

Mobility

Snatch Balance (3x3x1x1x1)

Metcon (AMRAP – Rounds and Reps)

AMRAP 3 Min

7 Hang Power Snatch (95,65)

14 Squats

1 Min Rest

AMRAP 3 Min

12 Box Jump Overs (24,20)

15 Sit-ups

1 Min Rest

AMRAP 3 Min

150 Double Unders

*remaining time left max Ring or Bar Muscle Ups
* You do not have to touch the box for a Box Jump Over