Category Archives: Workout of the Day

CrossFit Incite – CrossFit WOD

(No Measure)

400m Run
Dodgeball

Metcon (Time)

“Derrick’s Birthday WOD”

Teams of 1, 2, 3 or 4 depending on class size will each receive a deck of cards. One athlete flips over a card then each member of the team completes the prescribed exercise for the number of repetitions on the card. When the last athlete finishes, the next card is flipped. Continue until deck is gone.

Hearts = Wall Balls
Diamonds = Deadlifts (185, 135)
Clubs = Jumping Lunges
Spades = Toes 2 Bar
Joker = 25 Burpees
Jacks, Queens, Kings = 10 reps
Ace = 11 reps

25 minute cap

View More: http://jashtonphoto.pass.us/spitzer-family-2014

CrossFit Incite – CrossFit WOD

(No Measure)

Agility Drills
Mobility

Metcon (8 Rounds for time)

Every 4 minutes, for 32 minutes (8 sets):
Heavy Sled Push (30-45 second effort)
6-10 Strict Handstand Push-Ups
1 Legless Rope Climb
Run 400 Meters
Add the weight used on your sled to the notes in Wodify.

CFInciteMay-23

CrossFit Incite – CrossFit WOD

(No Measure)

400m Run
15 Hang Snatches with empty bar
50 V Ups
50 Supermans
400m Run

Metcon (Weight)

7 sets of the following complex:

Pocket High Pull + Hang High Pull + Hang Squat Snatch

Pocket High Pull – Start with the bar at your hips, knees bent, vertical torso. Extend aggressively through knees and pull bar up your torso.

Hang High Pull – Start with the bar at mid thigh with your chest over the bar. Slowly bring the bar to your pockets and pull up your torso.

Metcon (Time)

5 Rounds for Time
20 KB Swings (53,35)
40 Double Unders

CFincite-7

CrossFit Incite – CrossFit WOD

(No Measure)

Rowling
Mobility

Metcon (Weight)

EMOM for 10 Minutes
3 Clean and Jerks

Metcon (Time)

3 Rounds for Time
20 Calorie Row
15 HSPU
10 Hang Squat Cleans (135, 95)

CFIncite-4

Announcements

Memorial Day Murph Monday 05/25/15 at 9 AM! All other classes are canceled that day. Come honor all our Fallen Heroes with this tribute WOD!

CrossFit Incite – CrossFit WOD

(No Measure)

9 AM Class is the only class today!

400m Run
10 Burpees
30 Lunges

Murph (Time)

For Time:
1-Mile Run
100 Pull-ups
200 Push-ups
300 Air Squats
1-Mile Run
If you have a 20# vest or body armor, wear it.
In honor of Navy Lieutenant Michael Murphy, 29, of Patchogue, NY, who was killed in Afghanistan June 28th, 2005.
To learn more about Murph click here

20130418-202548

Announcements

Memorial Day Murph Monday 05/25/15 at 9 AM! All other classes are canceled that day. Come honor all our Fallen Heroes with this tribute WOD!

CrossFit Incite – CrossFit WOD

(No Measure)

We will not have the 9 AM Weightlifting Class today. Enjoy the Memorial Day weekend and see you all on Monday for Memorial Day Murph at 9 AM!

400m Run
10 Toes 2 Bar
1 Minute Nose 2 Wall HS Hold
400m Run

Metcon (AMRAP – Rounds and Reps)

Partner WOD

25 Minute Clock
1000m Buy In while one partner holds high plank.
With remaining time AMRAP of
100m Overhead Lunges (45, 25)
100m Sled Pull (135, 90)
20 Toes 2 Bar

CFIncite-15

Announcements

Memorial Day Murph Monday 05/25/15 at 9 AM! All other classes are canceled that day. Come honor all our Fallen Heroes with this tribute WOD!

CrossFit Incite – CrossFit WOD

(No Measure)

With a Partner alternating

400m Row

300m Row

200m Row

100m Row

Pick up intensity each set

Weighted Pull-ups (1x1x1x1x1)

Omar (Time)

For Time:

10 Thrusters, 95#

15 Bar-Facing Burpees

20 Thrusters, 95#

25 Bar-Facing Burpees

30 Thrusters, 95#

35 Bar-Facing Burpees
In honor of U.S. Army First Lieutenant Omar Vazquez, 25, of Hamilton, NJ, died of wounds suffered April 22, 2011
To learn more about Omar click here

Announcements

Memorial Day Murph Monday 05/25/15 at 9 AM! All other classes are canceled that day. Come honor all our Fallen Heroes with this tribute WOD!

CrossFit Incite – CrossFit WOD

(No Measure)

400m Run

Junk Yard Dog

Burgener Warm-up

Deadlift (5x3x5x3x1+)

Set 1- 5@50%

Set 2- 3@60%

Set 3- 5@75%

Set 4- 3@85%

Set 5- 1+@95%

Bench Press (5x3x5x3x1+)

Set 1- 5@50%

Set 2- 3@60%

Set 3- 5@75%

Set 4- 3@85%

Set 5- 1+@95%

Randy (Time)

For Time:

75 Power Snatches, 75#
In honor of Randy Simmons, 51, a 27 year LAPD veteran and SWAT team member who was killed February 6 in the line of duty.
To learn more about Randy click here

CrossFit Incite – CrossFit WOD

(No Measure)

800m Run
10 Burpees
20 Sit-ups

Metcon (Time)

5 Rounds for time
15 kettlebell swings, 2 pood, 1.5 pood
15 deficit push-ups, hands on 25-lb. plates
Run 400 meters

CFInciteMay-20

CrossFit Incite – CrossFit WOD

(No Measure)

400m Run
15 Med Ball Cleans
15 Wall Balls
400m Run

Back Squat (5x3x5x3x1+)

Set 1- 5@50%
Set 2- 3@60%
Set 3- 5@75%
Set 4- 3@85%
Set 5- 1+@95%

Shoulder Press (5x3x5x3x1+)

Set 1- 5@50%
Set 2- 3@60%
Set 3- 5@75%
Set 4- 3@85%
Set 5- 1+@95%

Metcon (AMRAP – Rounds and Reps)

8 Minute AMRAP
5 Chest 2 Bar Pull-ups
10 Front Squats (135, 95)

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