Category Archives: Workout of the Day

Announcements

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

Warm-up

2 Rounds
400m Run
5 Wall Walks
15 Tuck Jumps
Mobility

Shoulder Press

5/3/1
Still adding 5#’s to first cycle’s training max.

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

Metcon (Time)

For Time:
21-15-9
Kettlebell Swings (70, 53)
Box jumps (24/20)

Immediately followed by

15-12-9
HandStand Push-ups
Box jumps (30/24)

Score is total time for both workouts together.

CFIncite-11

Announcements

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

Warm-up

800m
30 Lunges
20 Sit-ups
15 Supermans
Mobility

Deadlift

5/3/1
Still adding 10#’s to first cycle’s training max.

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

Metcon (AMRAP – Rounds and Reps)

15 Minute AMRAP
20 Jumping Lunges
20 Abmat Sit-ups
10 Hang Snatches (95, 65)

Dodgeball!!!

Dodgeball!!!

Announcements

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

Warm-up

400m Run
20 Squats
10 Burpees
400m Run
Mobility

Skill

20 Minutes to work on a skill or make up 5/3/1 you missed this week

Metcon (Time)

15-12-9-6-3

Squat Cleans 115/75
Ring Dips
Lateral Burpees Over the Bar

CFIncite9-5-17

Announcements

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

Warm-up

3 Rounds of
200m Run
10 Push-ups
15 Sit-ups
Mobility

Bench Press

5/3/1
Still adding 5#’s to first cycle’s training max.

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

Metcon (Time)

Three rounds for time of:
50-calorie row
15 handstand push-ups
50 double-unders

CFIncite9-5-6

Warm-up

400m Run
Dodgeball
Mobility

Fran (Time)

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

Back Squat

5/3/1
Still adding 10#’s to first cycle’s training max.

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

CFIncite9-5-4


Announcements

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

Fran (Time)

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

Back Squat

5/3/1
Still adding 10#’s to first cycle’s training max.

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


Main – CrossFit WOD

View Public Whiteboard

(No Measure)

800m
Dodgeball
Mobility

Metcon (AMRAP – Rounds and Reps)

Teams of 2
AMRAP 20:
30 Calorie Row
40 Kettlebell Swings (53/35)
50 Abmat Sit-Ups
60 Overhead Walking Lunges (45, 25)
One partner works while the other rests until totals are completed.

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

800m
Dodgeball
Mobility

Metcon (AMRAP – Rounds and Reps)

Teams of 2
AMRAP 20:
30 Calorie Row
40 Kettlebell Swings (53/35)
50 Abmat Sit-Ups
60 Overhead Walking Lunges (45, 25)
One partner works while the other rests until totals are completed.

The calm before the storm!

The calm before the storm!


Main – CrossFit WOD

View Public Whiteboard

(No Measure)

Rowling
Mobility

Shoulder Press

Wendler 5,3,1 Second Cycle
Add 5#s to your training max from the first cycle.

5@ 50%
3@ 60%
3@ 70%
3@ 80%
3+ Max Reps @ 90%

Metcon (Time)

Mini Mash
at 0:00
5 Rounds for Time
1 Rope Climb
15 Wall Balls (20, 14)

Metcon (AMRAP – Rounds and Reps)

At 12:00
8 Min. AMRAP
3 Hang Snatches (95, 65)
4 Overhead Squats (95, 65)
5 Inverted Burpees

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

Rowling
Mobility

Shoulder Press

Wendler 5,3,1 Second Cycle
Add 5#s to your training max from the first cycle.

5@ 50%
3@ 60%
3@ 70%
3@ 80%
3+ Max Reps @ 90%

Metcon (Time)

Mini Mash
at 0:00
5 Rounds for Time
1 Rope Climb
15 Wall Balls (20, 14)

Metcon (AMRAP – Rounds and Reps)

At 12:00
8 Min. AMRAP
3 Hang Snatches (95, 65)
4 Overhead Squats (95, 65)
5 Inverted Burpees

CFIncite9-5-10