Category Archives: Workout of the Day

Warm-up

400m Run
Dodgeball

Metcon (3 Rounds for reps)

With a running clock…

A. AMRAP 5
12 Box Jump Overs, 24/20″
12 Bar Facing Burpees
12 Front Squats, 135/95

Rest 5 Minutes

B. AMRAP 5
10 Box Jump Overs, 24/20″
10 Bar Facing Burpees
10 Front Squats, 135/95

Rest 5 Minutes

C. AMRAP 5
8 Box Jump Overs, 24/20″
8 Bar Facing Burpees
8 Front Squats, 135/95

CFInciteJan-58

Warm-up

400m Run
15 Shoulder Presses
15 Front Squats
15 Hang Snatches

CrossFit Games Open 15.1 (AMRAP – Rounds and Reps)

9-Minute AMRAP of:
15 Toes To Bar
10 Deadlifts, 115# / 75#
5 Snatches, 115# / 75#

CrossFit Games Open 15.1A (Weight)

6-Minutes to Establish:
1-RM Clean and Jerk

Metcon (AMRAP – Rounds and Reps)

For everyone who did 15.1 on Friday Night

15 Minute AMRAP
250m Row
20 DU’s
2 Rope Climbs

1622070_575727042530458_4398590469909808067_n

Announcements

This Friday we will be doing our Claudia’s CrossFit for Hope fundraiser. The event starts at 4PM with a community WOD open to anyone who wants to participate. At 6PM we will start heats for Open competitors who need to be judged and scored. (The community WOD will continue for whoever comes late).

With all the set up and trying to get as many people to come participate in Claudia’s WOD we will be canceling our Friday AM Classes. Please try to schedule your workout to come that evening and raise money for a great cause as Claudia continues to fight cancer!

This is the first week of the Open so get signed up at www.games.crossfit.com!

Main – CrossFit WOD

Metcon (Time)

cumulative lift for time. Using deadlift, clean, and shoulder to overhead with a partner or group of 3. Each lift must be done at least once. Using any combination of weights and reps. You and your partner(s) must lift a minimum 45,500 lbs

Metcon (Weight)

9AM Weightlifting

Hang Snatch – 5 x 3

Power Clean & Power Jerk – 5 x 1+1

Overhead Squat – 5 x 1

CFINCITE-25


Main – CrossFit WOD

Metcon (Time)

cumulative lift for time. Using deadlift, clean, and shoulder to overhead with a partner or group of 3. Each lift must be done at least once. Using any combination of weights and reps. You and your partner(s) must lift a minimum 45,500 lbs

Metcon (Weight)

9AM Weightlifting

Hang Snatch – 5 x 3

Power Clean & Power Jerk – 5 x 1+1

Overhead Squat – 5 x 1

Main – CrossFit WOD

Metcon (AMRAP – Reps)

Claudia’s WOD

For Max Reps

2 Minute Row Calories

1 Minute rest

2 Minute Burpees

1 Minute Rest

2 Minute Sit-ups

1 Minute rest

2 Minute Wall Balls


Main – CrossFit WOD

(No Measure)

400m Run

15 Shoulder Press

15 Front Squats

400m Run

Turkish Get Up (1x1x1x1x1)

Metcon (AMRAP – Rounds and Reps)

12 Minute AMRAP

10 Body Blasters (Burpee> Pull-up> Knees to Elbow)

15 Wall Balls (20,14)

Announcements

This Friday we will be doing our Claudia’s CrossFit for Hope fundraiser. The event starts at 4PM with a community WOD open to anyone who wants to participate. At 6PM we will start heats for Open competitors who need to be judged and scored. (The community WOD will continue for whoever comes late).

With all the set up and trying to get as many people to come participate in Claudia’s WOD we will be canceling our Friday AM Classes. Please try to schedule your workout to come that evening and raise money for a great cause as Claudia continues to fight cancer!

This is the first week of the Open so get signed up at www.games.crossfit.com!

Warm-up

400m Run
15 Shoulder Press
15 Front Squats
400m Run

Turkish Get Up (1x1x1x1x1)

Metcon (AMRAP – Rounds and Reps)

12 Minute AMRAP
10 Body Blasters (Burpee> Pull-up> Knees to Elbow)
15 Wall Balls (20,14)

CFINCITE-23


Main – CrossFit WOD

(No Measure)

400m Run

20 Sit-ups

30 Lunges

400m Run

Metcon (AMRAP – Rounds)

10 Minute EMOM

Odd 30 DU’s

Even 20 Sit-ups

Metcon (AMRAP – Rounds and Reps)

15 Minute AMRAP

200m Run

5 Hang Squat Snatches (135, 95)

Announcements

This Friday we will be doing our Claudia’s CrossFit for Hope fundraiser. The event starts at 4PM with a community WOD open to anyone who wants to participate. At 6PM we will start heats for Open competitors who need to be judged and scored. (The community WOD will continue for whoever comes late).

With all the set up and trying to get as many people to come participate in Claudia’s WOD we will be canceling our Friday AM Classes. Please try to schedule your workout to come that evening and raise money for a great cause as Claudia continues to fight cancer!

This is the first week of the Open so get signed up at www.games.crossfit.com!

Warm-up

400m Run
20 Sit-ups
30 Lunges
400m Run

Metcon (AMRAP – Rounds)

10 Minute EMOM
Odd 30 DU’s
Even 20 Sit-ups

Metcon (AMRAP – Rounds and Reps)

15 Minute AMRAP
200m Run
5 Hang Squat Snatches (135, 95)

CFINCITE-24


Main – CrossFit WOD

(No Measure)

2 Rounds of

200m Run

5 Pull-ups

10 Push-ups

15 Squats

Metcon (Weight)

Split Jerk Practice

5×3

Work on technique and speed. Increase weight if you are feeling good. Score is final weight.

Metcon (AMRAP – Rounds and Reps)

“Bergeron Beep Test”

EMOM for as long as possible…

7 Thrusters, 75/55

7 Pull ups

7 Burpees