Category Archives: Workout of the Day

CrossFit Incite – CrossFit WOD

(No Measure)

Partner Row

Each row 250m until reached 1000m

Dodge Ball

Mobility

Metcon (Time)

1000m Row/Partner DL hold (155,115)

8 Rope Climbs w/partner plank hold

Sled Push (90,45)

8 Rope Climbs w/partner plank hold

Sled Push (90,45)

1000m Row/Partner DL hold (155,115)
*One person working at a time

*When partner drops DL bar, the other partner stops rowing.

*Can’t climb the rope unless partner is in plank hold

*Both work together on sled push, but one person working at a time.

Cool Down

Stretch

CrossFit Incite – CrossFit WOD

(No Measure)

400 M Run
10 Jump Tucks
20 Push Ups
Mobility

Metcon (No Measure)

Work on Anything that needs improvement.
15 min.

Metcon (AMRAP – Reps)

Every two minutes
2 Rounds
100m Run+AMRAP of BoxJump (24,24)
100m Run+AMRAP of KB Swings (53,35)
100m Run+AMRAP of Thrusters (75,55)
100m Run+AMRAP of Burpees 6″ Target

Cool Down

Coach leads stretching.

CrossFit Incite – CrossFit WOD

(No Measure)

2 Rounds

200m Run

3-5 wall walks to 20 sec Hand stand hold at the top

15 sit ups

Mobility

Back Squat (15 Min to find 1RM)

Shoulder Press (15 Min to find 1RM)

Metcon (AMRAP – Rounds and Reps)

12 Min Amrap

40 Double Unders

10 HSPU

15 GHD Sit Ups
Modifications:

DU- 2:1 Singles

HSPU- Box HSPU with torso Vertical. 15-20 reps. Or Negative HSPU 5 reps (slowly lower yourself towards the ground- only do these if you can hold yourself up) Or wall walks 5 reps.

GHD- Regular sit ups

Cool Down

Spend 5 min stretching. Coach leads stretching session.

Nineteen members of the Granite Mountain Hotshots firefighting team tragically lost their lives on June 30, 2013, while fighting a fire in Yarnell, Arizona.

CrossFit Incite – CrossFit WOD

(No Measure)

2 Rounds
40-50 Double Unders
20 Squats
10 Strict Pull ups
Scaled Options:
DU- 2:1 Singles
Strict Pull ups- 5-7 Negatives on Pull up bar. Or 7-10 Ring Rows

Hotshots 19 (Time)

6 Rounds for time of:
30 Squats
19 Power Cleans, 135# / 95#
7 Strict Pull-ups
400m Run
40 Minute Time Cap
Scaled Options:
Strict Pull Ups: 10-14 Ring Rows (the more upright the easier. the more horizontal the body is with the floor the harder.)

Cool Down

Roll Out
Stretch (Calves. Hamstrings. Quads.)

CrossFit Incite – CrossFit WOD

(No Measure)

2 Rds

200m Run

10 Burpees

30-45 sec L-sit Dead hang

Mobility (Hamstrings, Chest/Shoulders,)

Bench Press (15 Minutes to find 1RM)

Deadlift (15 Minutes to find 1RM)

Metcon (Time)

For Time: (12 min time cap)

2 Rounds for time:

40 Cal Row

20 OH Walking Lunge (45,35)

20 T2B
scaled option for T2B- Knees to Elbows

Cool Down

Hamstring Stretch

CrossFit Incite – CrossFit WOD

Warm-up

(No Measure)

2 Rounds

200m Run

45-60 sec Hand Stand Walk

15 Toes to Bar

Mobility ( Shoulders, Wrists, Hip Flexors)
-HS Walk scale option 45-60 Sec Nose-to-wall Hand Stand Hold

-Toes to Bar scale option- Knees to Elbows or 1 Strict Pull up and 2 sit-ups for every rep of T2B.

Metcon

Metcon (Weight)

Warm up with Burgener Drill

Then:

Complex

5 sets of:

High Hang Snatch+Snatch

@ 55% 65% 75% 80% 80-85%
– 25 min to complete 4 sets.

-Percentage is based off of 1RM Snatch

-If you can squat each rep then do it. If squat needs some work then work with lighter weight or do Power Snatch.

Metcon

Metcon (AMRAP – Rounds and Reps)

10 Min AMRAP

5 OHS (115,75)

10 Box Jump Overs (24,20)

Cool Down

200 M Jog or Light Row

Stretch: Wrists, Shoulders, Hamstrings

CrossFit Incite – CrossFit WOD

(No Measure)

400m Run

Dodgeball

Metcon (AMRAP – Rounds and Reps)

Partner WOD

25 Minute AMRAP

500m Row

AMRAP of

2 Rope Climbs

Complex of 5 Push-press, 5 Front Squats, 5 Thrusters without dropping the bar

Partner 1 Rows while Partner 2 moves through AMRAP. Switch when partner 1 Finishes.

CrossFit Incite – CrossFit WOD

(No Measure)

500m Row
10 Burpee Broad Jumps
20 V ups
400m Run

Metcon (Time)

For Time
50 Calorie Row
50 Wall Balls (20, 14)
50 Toes 2 Bar
50 Ring Push-ups
50 Pistol Squats
50 GHD Back Extensions

claudiawod-2

CrossFit Incite – CrossFit WOD

(No Measure)

400m Run
Pizza Delivery Game with Burpee penalty

Skill

15 Minutes to work on learning a new skill

Metcon (Time)

“Hulk Hogan”
Every 2 minutes for 20 mins:
3 Muscle ups
5 Power Cleans, 185/135
7 Burpees

*Recorded score is the time of your slowest round

claudiawod-33

CrossFit Incite – CrossFit WOD

(No Measure)

400m Run
15 Wall Balls
10 Burpees
400m Run

Metcon (Time)

30-20-10 reps for time:
KB Swing (70, 53)
Box Jump 24/20
Abmat Sit-up

Metcon (Time)

3 Rounds for time:
400m Run
30m Front Rack Lunge 95/65
20 Push Press 95/65
Rest 5 Minutes between Metcons

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