Workout of the Day

062516

CrossFit Incite – CrossFit WOD

Warm Up – 10:00

Coaches Choice

*** If class size is Large, metcons may be completed in any order ***

Movement Prep.

Barbell Thrusters

Metcon (Weight)

Groups of 3 will have 9:00 to find:

2RM of Barbell Thrusters

score = combined weight

3:00 REST

Metcon (Calories)

Groups of 3 will have 9:00 to Row/Ride for Max Calories

1 Bike or Rower per Group. MUST Switch Athletes every 15 Calories

score = total Cal’s in 9:00

3:00 REST

Metcon (AMRAP – Reps)

Groups of 3, 9:00 AMRAP of:

1. DU’s – Max Reps

2. Hollow Body Rocks

3. 2ea KB Turkish Get Ups – 44/26

4ea KB 1-Arm C&J – 44/26

6ea 1-Arm KB Snatches – 44/26

Athletes will switch once KB Complex is complete

score = combined DU’s completed in 9:00
If athlete does NOT have DU’s – Try, Try, Try to get at least 1 during your turn

Workout of the Day

062416

CrossFit Incite – CrossFit WOD

Warm Up – 10:00

2:00 Row/Ride

Walking High Kick – down

Walking Fig. 4 Glute Stretch – back

Spiderman Lunge – down

Burpee Broad Jump – back

Movement Prep.

3 Sets of

7 KBS – 53/35

3 Broad Jumps (for Dist.)

Back Squat (x3, x3, x3+)

E2MOM x 6 – 12:00

Using 90% of your 1RM complete the following:

Warm Up:

40% x 5

50% x 5

60% x 3

Working Sets:

70% x 3

80% x 3

90% x 3+

Metcon (Time)

For Time:

15 Front Squats – 75/55

30 Power Cleans – 75/55

45 Air Squats

60 Box Jumps – 24/20″

45 Air Squats

30 Power Cleans – 75/55

15 Front Squats – 75/55
RX +

Front Squats – 115/80

Power Cleans – 115/80

Box Jumps – 30/24″ (3 Burpees every 10 reps of BXJ’s)

Fitness:

Front Squats – 45/35

Hang Power Clean – 45/35

Box Step Ups – 20″

Core

(Time Permitting)

GHD WT’d Back EXT: 3 x 15

Stretch – 5:00

– Quads

– Hamstrings

– Hips/Glutes

Workout of the Day

062316

CrossFit Incite – CrossFit WOD

Warm Up – 10:00

30 Jumping Jacks

20 Standing Toe Touches

15 Air Squats

10 Push Ups

5 Burpees

Remaining Time:

DODGE BALL

– Coaches Choice on Penalty to Return

Movement Prep.

Power Snatches

Due to Space & Equipment, not everyone will be able to start at the same WOD in larger classes, divide up as needed & share equipment.

Metcon (AMRAP – Rounds and Reps)

8:00 AMRAP of:

20 DU’s

14 Stationary Lunges (7ea Leg)

8 HR Push Ups

2:00 REST
60 Single Unders

Metcon (AMRAP – Rounds and Reps)

8:00 AMRAP of:

1 Rope Climb – 15′

4 Power Snatches – 135/95

2:00 REST
Scaling Options:

Rope Climbs

1. Pull from Seated to Standing x 2

2. Alt 1-Arm Ring Row x 3 ea

Scaled Snatches as needed

Metcon (AMRAP – Rounds and Reps)

8:00 AMRAP of:

7 T2B

14 Wall Balls – 20/14

21 Ab Mat Sit Ups
Scaling Option:

Hanging Straight Leg Raises

Workout of the Day

062216

CrossFit Incite – CrossFit WOD

Warm Up – 10:00

2:00 Row/Ride

Walking High Kicks – down

Walking Quad Stretch – back

Bear Crawl – down & back

Banded Shoulder stretches

Movement Prep.

With an Empty Bar complete 3 Sets of:

10 Strict OH Press

10 Bent Over BB Rows

Shoulder Press (x3, x3, x3+)

E2MOM x 6 – 12:00

Using 90% of your 1RM, complete the following:

Warm Up

40% x 5

50% x 5

60% x 3

Working Sets

70% x 3

80% x 3

90% x 3+

Metcon (Time)

5 Rounds of: (19:00 Time Cap)

21 KBS – 53/35

15 OHS – 75/55

9 Burpees
Rx+

KBS – 70/53

OHS – 115/80

Bar Facing Burpee

Fitness:

KBS – 44/26

OHS – 45/35 (or Front Squat

Burpee

Core

1:00/0:30 x 3

Plank Holds – Forearms

Workout of the Day

062116

CrossFit Incite – CrossFit WOD

Warm Up – 10:00

2:00 Jump Rope

15ea Arm Circles Fwd/Rev.

10ea Shoulder Corkscrews

10ea Wrist Circles

5 Sets of:

– Walk Out x 1

– Push Up x 3

– Mt. Climbers x 5ea Leg

Movement Prep.

5:00 – 2 Sets of:

5 ea 1-Arm KB C&J

10 Ring Rows

10 Hanging Arch to Hollow Swings

Metcon (AMRAP – Reps)

0:30 On/0:30 Off x 4 Rounds – 12:00

1. HSPU

2. K2E

3. Rev Jump Rope

Score = Total Reps Completed
Rx +

1. 20′ HS Walk

2. K2E

3. Rev. DU’s

(20′ = 20 Reps)

Scaled:

1. HS HOLD

2. Hanging Knee Raise

3. Reg. Jump Rope

(0:30 HS Hold = 30 Reps)

Metcon (AMRAP – Rounds and Reps)

“Sorta CINDY”

20:00 AMRAP of:

5 Pull Ups

10 Push Ups

15 Air Squats

20 Cal Row/Ride

Stretch – 5:00

Shoulders

Lats.

Upper Back

Workout of the Day

062016

CrossFit Incite – CrossFit WOD

Warm Up – 10:00

3 Sets Of:

– 10 Jumping Jacks

– 10 Standing Toe Touches

– 5 ea Rev. Lunges

3 ea Ultimate Stretch

10 ea Leg Swings

0:30 ea Pigeon Pose

Movement Prep.

3 Sets of

5 KB Goblet Squats

3 KB Goblet Good Mornings

Deadlift (x3, x3, x3+)

E2MOM x 6 – 12:00

Using 90% of your 1RM, complete the following:

Warm Up

40% x 5

50% x 5

60% x 3

Working Sets

70% x 3

80% x 3

90% x 3+

Metcon (Distance)

Partner Workout

17:00 AMRAP of:

A. Assault Bike – For Distance

B. 1 Round of “DT”

12 Dead Lifts – 155/105

9 Hang Power Cleans – 155/105

6 Push Jerks – 155/105
Rx +

“Heavy DT” – 205/155

Scaled/Fitness:

Any reduced WT. for “DT”

Core

3 x 20 Evil Wheels

Stretch

As Needed

Workout of the Day

061816 – Int.


CrossFit Incite – Intermediate

The Seven (Time)

7 Rounds of:

7 Handstand Push-ups

7 Thrusters, 135#

7 Knees-To-Elbows

7 Deadlifts, 245#

7 Burpees

7 Kettlebell Swings, 70#

7 Pull-ups
A suicide bomber killed seven CIA officersand one Jordanian officer at a remote base in southeastern Afghanistan on December 30, 2009
To learn more about The Seven click here

Workout of the Day

061816

CrossFit Incite – CrossFit WOD

Warm Up – 10:00

Coaches Choice

Movement Prep.

Claudia’s Memorial WOD (AMRAP – Reps)

For Max Reps

2 Minutes of Rowing (calories)

1 Minute Rest

2 Minutes of Sit-ups

1 Minute Rest

2 Minutes of Burpees

1 Minute Rest

2 Minutes of Wall Balls (20, 14)

1 Minute Rest

2 Minutes of Clean and Jerks (135, 95)