Category Archives: Workout of the Day

Announcements

Halloween Night we will only have the 4:15 for the evening classes. 5:15 and 6:15 classes will be canceled.

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 (No Measure)

EMOM for 12 Minutes
Odd: 5 Deadlifts at 80% 1RM
Even: pick a Weakness and perform reps for 30 Seconds of the the minute

Metcon (AMRAP – Rounds and Reps)

15 Minute AMRAP
5 Chest 2 Bar Pull-ups
7 Box Jump Overs (40″, 30″)
9 Shoulder 2 Over Head (135, 95)

CFIncite-6

Announcements

Halloween Night we will only have the 4:15 for the evening classes. 5:15 and 6:15 classes will be canceled.

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

800m Run
20 Push-ups
10 Squat Jumps
20 Shoulder Presses with empty barbell
Mobility

Split Jerk (Work up to 1RM)

Metcon (AMRAP – Rounds and Reps)

12 Minute AMRAP
30 Double Unders
15 Wall Balls

CFIncite

Announcements

Halloween Night we will only have the 4:15 for the evening classes. 5:15 and 6:15 classes will be canceled.

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
10 Toes 2 Bar
15 Burpees
Mobility

White (Time)

5 Rounds for time of:
3 Rope Climbs, 15′
10 Toes-To-Bar
21 Walking Lunge Steps, 45#/25# plate overhead
400m Run

LtWhiteHero_th

U.S. Army First Lieutenant Ashley White, 24, of Alliance, Ohio, assigned to the 230th Brigade Support Battalion, 30th Heavy Brigade Combat Team, North Carolina National Guard, based in Goldsboro, North Carolina, died on October 22, 2011 in Kandahar province, Afghanistan, from wounds suffered when insurgents attacked her unit with an improvised explosive device. She is survived by her husband Captain Jason Stumpf, her parents Robert and Deborah, brother Josh, and sister Brittney.

Announcements

Halloween Night we will only have the 4:15 for the evening classes. 5:15 and 6:15 classes will be canceled.

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

500m Row
Dodgeball
Mobility

Metcon (AMRAP – Rounds)

With a continuously running clock complete 5 thrusters every minute.
From 0:00-5:00 use 75/45
From 5:00-10:00 use 95/65
From 10:00-15:00 use 115/85

Continue adding 20 lb. every 5 minutes for as long as you are able.

Baseline (Time)

500m Row
40 Squats
30 Sit-ups
20 Push-ups
10 Pull-ups

CFIncite-6

 

Announcements

Halloween Night we will only have the 4:15 for the evening classes. 5:15 and 6:15 classes will be canceled.

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
Junkyard Dog
with a empty barbell do
10 High Hang Snatches
10 Hang Snatches
10 Squat Snatches from below the Knee
Mobility

Metcon (Weight)

Squat Snatch

8×2 @ 80% 1RM

Metcon (AMRAP – Rounds and Reps)

10 Minute AMRAP
10 Burpee Box Jumps @20″
10 Squat Cleans (155, 115)

 

CFIncite-5


Announcements

Halloween Night we will only have the 4:15 for the evening classes. 5:15 and 6:15 classes will be canceled.

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

Main – CrossFit WOD

View Public Whiteboard

(No Measure)

Team Warm-up

Partner 1 Mile Run with an empty 45# Barbell

Mobility

Metcon (Time)

Partner (2 person team)

For time:

20 deadlift (275/185)

400 m run

20 hang clean (185/115)

400 m run

20 shoulder to overhead (155/105)

400 m run

20 power snatch (135/95)

400 m run

20 overhead squat (115/85)

Reps are split between partners at their discretion.

Both partners must complete at least one rep of the current movement.

During movements, one partner works while one rests.

Both partners will complete each 400m run together.

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

Team Warm-up

Partner 1 Mile Run with an empty 45# Barbell

Mobility

Metcon (Time)

Partner (2 person team)

For time:

20 deadlift (275/185)
400 m run
20 hang clean (185/115)
400 m run
20 shoulder to overhead (155/105)
400 m run
20 power snatch (135/95)
400 m run
20 overhead squat (115/85)

Reps are split between partners at their discretion.

Both partners must complete at least one rep of the current movement.

During movements, one partner works while one rests.

Both partners will complete each 400m run together.

CFIncite-12


Announcements

Halloween Night we will only have the 4:15 for the evening classes. 5:15 and 6:15 classes will be canceled.

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

Main – CrossFit WOD

View Public Whiteboard

(No Measure)

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)

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

Halloween Night we will only have the 4:15 for the evening classes. 5:15 and 6:15 classes will be canceled.

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

Main – CrossFit WOD

View Public Whiteboard

(No Measure)

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