workout of the day
07.21.2023
WOD
"Ghosted"- from Proving Ground
For Time
20 devil's press 50/35 35/20
40 TTB or hanging knee raises
60 box jumps 24/20"
every 2:00, starting at 0:00, complete 30 DUs
Strength
Tempo front squats
5 sets of 5 reps @2211 60-64%
*be sure to load heavier than last week
WOD
"Ghosted"- from Proving Ground
For Time
20 devil's press 50/35 35/20
40 TTB or hanging knee raises
60 box jumps 24/20"
every 2:00, starting at 0:00, complete 30 DUs
03.12.2022
For time:
21 pull-ups
42 double-unders
21 thrusters (weight 1)
18 chest-to-bar pull-ups
36 double-unders
18 thrusters (weight 2)
15 bar muscle-ups
30 double-unders
15 thrusters (weight 3)
♀ 65 lb, then 75 lb, then 85 lb
♂ 95 lb, then 115 lb, then 135 lb
Time cap: 12 minutes
CrossFit Open 22.3
For time:
21 pull-ups
42 double-unders
21 thrusters (weight 1)
18 chest-to-bar pull-ups
36 double-unders
18 thrusters (weight 2)
15 bar muscle-ups
30 double-unders
15 thrusters (weight 3)
♀ 65 lb, then 75 lb, then 85 lb
♂ 95 lb, then 115 lb, then 135 lb
Time cap: 12 minutes
03.20.2020 WOD + At Home
WOD
For Time
9 squat snatch 135/95
15 power snatch 115/75
21 OHS 95/65
choose one:
150 DUs or 300 singles
6 rope climbs or 12 up/downs
8 muscle ups or 12 C2B pull ups or 15 banded pull ups
50 cal bike
21 OHS 95/65
15 power snatch 115/75
9 squat snatch 135/95
Warm Up
3 rounds
2 lengths shuffle
10 Cossack squats
10 each side shoulder taps
10 DB muscle snatch
5/side single arm DB OHS
Mobility:
shoulders: 5 each side- light weight https://www.instagram.com/p/B58iPFdBw9t/Lat eccentrics x 10 reps
deep squat progressions x 5 reps
pigeon pose x 30 seconds each side
Burgener Warm up
https://www.instagram.com/p/B42avY2J2uf/
*The warm-up you will do every day for the rest of your life*
Perform 3 reps of each
✅Down and Finish (speed thru the middle)
✅Elbows High & Outside (keep bar close)
✅Muscle Snatch (strong turnover)
✅Snatch Lands 2,4,6 (Footwork)
✅Snatch Drops (Footwork)
Skill: snatch
A. Snatch in the receiving position x 3 reps x 3 sets- light for form
B. Complex: 1 power snatch + 2 snatch grip push jerks + 3 OHS
C. Snatch pulls @ 70-90% x 3 reps x 2 sets
WOD
For Time
9 squat snatch 135/95
15 power snatch 115/75
21 OHS 95/65
choose one:
150 DUs or 300 singles
6 rope climbs or 12 up/downs
8 muscle ups or 12 C2B pull ups or 15 banded pull ups
50 cal bike
21 OHS 95/65
15 power snatch 115/75
9 squat snatch 135/95
At Home WOD
10:00 AMRAP
20 alternating DB hang snatch 40/25 RX+ 50/35
12 weighted sit ups
AT Home - no equipment
4 rounds
10 Cossack squats or alternating pistols
12 sit ups
14 broad jumps
Abs
For Time
20 hollow rocks
50 burpees
01.10.2020
WOD
15:00 AMRAP
20 DB snatch 50/35
50 DUs x 2 singles
30 power cleans 115/85 95/65 75/55
50 DUs
15 HSPU or box piked HSPU or downward dog HSPU or seated DB strict press
50 DUs
Post WOD conditioning
2-3 sets
5 each side Cossack squats
10 each side skaters- jumping wide, chest up when you touch the ground
30 second squat hold
rest as needed
Warm Up
3 rounds
banded lateral walks x 20 steps each direction
banded fire hydrants x 15 reps per side
banded glute bridges x 15 reps
scap push ups x 10
push ups x 5
- Burgener Warm up https://www.instagram.com/p/Bw1rOjbgILs/
with empty bar or PVC
1. jump and shrug
2. jump and shrug + high pull
3. jump and shrug + muscle clean
4. tall clean to 2", 4", 6", full squat
Skill: cleans
A. tall cleans x 5 reps for 3 sets - keep this light and fast
B. clean lift off x 2 reps x 3 sets @ 60-65%
C. Power cleans 10:00 EMOM
sets 1-3 2 reps @ 65%
sets 4-6 2 reps @ 70%
sets 7-10 1 rep @75%
WOD
15:00 AMRAP
20 DB snatch 50/35
50 DUs x 2 singles
30 power cleans 115/85 95/65 75/55
50 DUs
15 HSPU or box piked HSPU or downward dog HSPU or seated DB strict press
50 DUs
Post WOD conditioning
2-3 sets
5 each side Cossack squats
10 each side skaters- jumping wide, chest up when you touch the ground
30 second squat hold
rest as needed
January Monthly Challenge
Day 10- 20 walking lunges each side
08.31.19 Partner WOD 'Round and Round'
WOD: Round And Round
5 Rounds Each
Partner 1 - Run 200M
Partner 2 - 15 Wall Balls (20/14)
4 Rounds Each
Partner 1 - Row 400 M
Partner 2 - 8 Clean and Jerk (135/95)
3 Rounds Each
Partner 1 - 50 Double Unders
Partner 2 - 25 V-Ups or tuck ups
2 Rounds Each
Partner 1 - 20 Toes 2 Bar
Partner 2 - 15 Thrusters (115/75)
Both working at same time. New round can not begin until both partners complete movement.
WOD: Round And Round
5 Rounds Each
Partner 1 - Run 200M
Partner 2 - 15 Wall Balls (20/14)
4 Rounds Each
Partner 1 - Row 400 M
Partner 2 - 8 Clean and Jerk (135/95)
3 Rounds Each
Partner 1 - 50 Double Unders
Partner 2 - 25 V-Ups or tuck ups
2 Rounds Each
Partner 1 - 20 Toes 2 Bar
Partner 2 - 15 Thrusters (115/75)
Both working at same time. New round can not begin until both partners complete movement.