Workout of the Day

120916

CrossFit Incite – CrossFit WOD

RED Friday

Warm-up

Movement Prep.

Review movements + scaling options

Nutts (Time)

10 Handstand Push-ups

15 Deadlifts, 250#

25 Box Jumps, 30″

50 Pull-ups

100 Wall-Ball Shots, 20#

200 Double-Unders

400m Run with a 45# Plate
In honor of Lieutenant Andrew Richard Nuttall, 30, stationed in Edmonton, AB died on December 23, 2009.
To learn more about Nutts click here

Stretch

Workout of the Day

120816

CrossFit Incite – CrossFit WOD

Warm-up

2:00 Row/Ride

Ankle/Hip Mobility – Coaches Choice

Junk Yard Dog

Movement Prep.

Review of Squat Clean

Clean (x1 )

20:00 to build up to a Heavy Single of the Squat Clean

(Squat Clean no Jerk)

Elizabeth (Time)

21-15-9

Clean, 135# / 95#

Ring Dips

Stretch

Workout of the Day

120716

CrossFit Incite – CrossFit WOD

Warm-up

3-5:00 Mobility – Coaches Choice

Capture the Flag

Athletes will tuck a towel into the waist line. The object is to move around, avoid getting their towel taken while try to capture as many towels as possible. Buy back In = 5 Burpees

Movement Prep.

3 Sets:

3 ea KB Bottoms UP Press

10 Ring Rows

Shoulder Press (3 x 10 constant wt.)

1-3 Warm Up Sets

3 sets of 10 Reps at a constant wt.

Metcon (Time)

For Time

50 Push Ups

10 Forward Rolls

50 Ab Mat Sit Ups

10 Reverse Rolls

50 (25 ea) KB G2OH – 44/26#

10 Forward Rolls

50 Slam Balls – 20/14

10 Reverse Rolls

Stretch

Workout of the Day

120616

CrossFit Incite – CrossFit WOD

Warm-up

200m Jog w/ High Knees, Butt Kickers etc…

3 Rounds of:

10 Walking Lunges

10 Jumping Jacks

10 Air Squats

3×10 ea Lateral Hip Band Steps

Movement Prep.

Review of Back Squats

Back Squat (25:00 to find 1RM)

Metcon (AMRAP – Rounds and Reps)

7:00 AMRAP of:

7 Russian KBS – 70/53#

7 KB Goblet Squats – 70/53#

7 BOX JUMPS – 30/24″

7 ea side Mt. Climbers
Scale as needed

Stretch

Workout of the Day

120516

CrossFit Incite – CrossFit WOD

Warm-up

2:00 Jump Rope

0:30 ea of:

Cobra Pose

Child’s Pose

Down Dog

Pigeon Pose (each side)

Movement Prep.

work out explanations + set up

Workout time is 30:00 total

Metcon (AMRAP – Rounds and Reps)

8:00 AMRAP of:

15/12 Cal Assault Bike

6 KB SDHP – 70/53#

1 Rope Climb
scale as needed

REST

3:00

Metcon (AMRAP – Rounds and Reps)

8:00 AMRAP of:

30 DUs (90 singles)

15 OHS – 95/65#
Scale as needed

REST

3:00

Metcon (AMRAP – Rounds and Reps)

8:00 AMRAP of:

100m Sprint (50m there & back)

5 Pull Ups

10 Push Ups

15 Air Squats
Scale as needed

Stretch

Workout of the Day

120316

CrossFit Incite – CrossFit WOD

Warm-up

Coaches Choice

Metcon (Weight)

Teams of 2

8:00 to find 3RM OF:

Wtd Push Ups
Score = combined WT w/ Partner

Athletes chest must touch an ab mat at the bottom & achieve full lock out at the top for the rep to count.

Stomach, hips & thighs can NOT touch the floor at the bottom of the repetitions.

Body must remain straight through out the rep.

Metcon (AMRAP – Rounds and Reps)

29:00 Partner AMRAP of:

A.

50m Sled Push – 45/25 (25m There & Back)

200m Run

B.

10 C2B Pull Ups

8 Box Jump Up & Over – 30/24″

6 SDHP – 115/80

4 (2 ea) Pistols

2 Muscle Ups (Bar or Ring)
Score = completed rounds/reps of “B”

All movements can be scaled as needed. Scaling will not = Rx

Try to keep all scaling options as close to the original movements as possible.

Stretch

Workout of the Day

120216

CrossFit Incite – CrossFit WOD

Warm-up

Coaches Choice

Movement Prep.

10:00

Review of BB Movements + Warm Up sets

Tommy Mac (Time)

For Time:
12 Burpees
12 Thrusters, 115# / 75#
12 Burpees
12 Power Snatches, 115# / 75#
12 Burpees
12 Push Jerks, 115# / 75#
12 Burpees
12 Hang Squat Cleans, 115# / 75#
12 Burpees
12 Overhead Squats, 115# / 75#
12 Burpees
12 Thrusters, 115# / 75#
12 Burpees
12 Power Snatches, 115# / 75#
12 Burpees
12 Push Jerks, 115# / 75#
12 Burpees
12 Hang Squat Cleans, 115# / 75#
12 Burpees
12 Overhead Squats, 115# / 75#

Workout of the Day

120116

CrossFit Incite – CrossFit WOD

Warm-up

2:00 Ankle/Hip Mobility – Coaches Choice

5:00 Pizza Delivery Game

Buy Back In:

2 Pull Ups (Jumping if needed)

4 Push Ups

6 Air Squats

Metcon (AMRAP – Reps)

Tabata (0:20/0:10 x 8)

Air Squats

score = fewest reps in 0:20

REST

2:00

Metcon (AMRAP – Reps)

Tabata (0:20/0:10 x 8)

HR Push Ups

score = fewest reps in 0:20

Metcon (AMRAP – Rounds and Reps)

20:00 AMRAP of:

200m Run

2 Tire Flips

2 Rope Climbs

400m Run

4 Tire Flips

4 Rope Climbs

800m Run

8 Tire Flips

8 Rope Climbs
Scale as Needed!

Tire flip sub’s:

– DL’s

– Sand Bag Ground to over shoulder

– DBall Ground to Over Shoulder

Get Creative!

Rope Climb Sub’s:

– Mod. Rope Climbs

– Pull Ups (any version)

– Ring Rows

Get Creative!

Stretch

Workout of the Day

11/30/2016

CrossFit Incite – Competitors

Snatch

60%/3+1

65%/3+1

70%/3+1

(75%/3+1)3

Snatch Pull

(90%/3)4

Back Squat

(70%/5)4

Metcon (No Measure)

EMOMx14:

Odd: 1 Legless Rope Climb

Even: 25′ Handstand Walk

Metcon (Time)

3 Rounds Bergeron Beep Test*

50/40 Cal Row

3 Rounds Bergeron Beep Test

50/40 Cal Row

3 Rounds Bergeron Beep Test

*BBT = 7 Thrusters (75/55), 7 Pull-ups, 7 Burpees

Workout of the Day

113016

CrossFit Incite – CrossFit WOD

Warm-up

400m Jog

Banded Shoulder Stretch + Mobility (Coaches Choice)

Movement Prep.

3 Rounds of:

20 Jumping Jacks

10 Ring Rows

10 Push Ups

Bench Press (20:00 to Find 3RM)

Metcon (Time)

3 Rounds for Time of:

27 Cal Assault Bike

21 Push Press – 95/65

15 T2B

Stretch