workout of the day
11.12.2024
WOD
"Michigan State Spartans"
Every minute on the minute for 4 minutes (4 sets):
4 Power Clean & Jerk @ 55% of 1-RM Power Clean & Jerk
Rest until the clock reaches 5 minutes and then. . .
Every 90 seconds, for 6 minutes (4 sets) of:
3 Power Clean & Jerk @ 70% of 1-RM Power Clean & Jerk
Rest until the clock reaches 12 minutes and then. . .
Every 2 minutes for 8 minutes (4 sets) of:
2 Power Clean & Jerk @ 80% of 1-RM Power Clean & Jerk
Strength
WOD
"Michigan State Spartans"
Every minute on the minute for 4 minutes (4 sets):
4 Power Clean & Jerk @ 55% of 1-RM Power Clean & Jerk
Rest until the clock reaches 5 minutes and then. . .
Every 90 seconds, for 6 minutes (4 sets) of:
3 Power Clean & Jerk @ 70% of 1-RM Power Clean & Jerk
Rest until the clock reaches 12 minutes and then. . .
Every 2 minutes for 8 minutes (4 sets) of:
2 Power Clean & Jerk @ 80% of 1-RM Power Clean & Jerk
Strength
Super Set
A. Barbell bent over rows 4 x 6-8 reps
B. DB Z press 4 x 6-8
11.11.2024
WOD
Hero Rahoi
AMRAP 12
12 box jumps 24/20"
6 thrusters 95/65
6 bar facing burpees
Background: U.S. FBI Supervisory Special Agent Gregory J. Rahoi, 38, of Brookfield, WI, assigned to the Hostage Rescue Team, based in Quantico, VA, was killed on December 6, 2006, during a live-fire tactical training exercise at Fort A.P. Hill, near Bowling Green, VA.
He is survived by his parents, Natalie and Richard, sister Teri, and fiancee Paula Paulk.
This “Rahoi” Hero WOD was originally posted on the CrossFit main site as the workout of the day for February 4, 2012 (“120204”).
Strength
Block 2- isometrics
back squats
4 sets of 2 reps @80-82% at 2-3 second pause at the bottom
WOD
Hero Rahoi
AMRAP 12
12 box jumps 24/20"
6 thrusters 95/65
6 bar facing burpees
Background: U.S. FBI Supervisory Special Agent Gregory J. Rahoi, 38, of Brookfield, WI, assigned to the Hostage Rescue Team, based in Quantico, VA, was killed on December 6, 2006, during a live-fire tactical training exercise at Fort A.P. Hill, near Bowling Green, VA.
He is survived by his parents, Natalie and Richard, sister Teri, and fiancee Paula Paulk.
11.09.2024 CHAD 1000x
CHAD 1000X
The Workout
1,000 box step-ups completed as a team, partner, or individual for time.
3 OPTIONS:
1. Slick/Beginner // No rucksack. You pick the height of the step-ups.
2. Standard/Intermediate // 30#/20# rucksack. You pick the height of the step-ups.
3. Expert // 45#30# rucksack. Use 20" box for step-ups.
CHAD 1000X
The Workout
1,000 box step-ups completed as a team, partner, or individual for time.
3 OPTIONS:
1. Slick/Beginner // No rucksack. You pick the height of the step-ups.
2. Standard/Intermediate // 30#/20# rucksack. You pick the height of the step-ups.
3. Expert // 45#30# rucksack. Use 20" box for step-ups.
“Even while serving as a SEAL, Chad took time to scale up to the Expert version. There is zero shame in starting Slick, or with Standard weight, or in sharing the steps with a friend.”
— Sara Wilkinson
11.08.2024
WOD
"Maryland Terrapins"
15/12 cals row or 12/10 cals bike
1 pull up
1 chest to bar pull up
1 bar muscle up
*keep adding one rep to each gymnastics movement until you complete the 5s
scaling:
pull up- ring row
C2B pull up- pull up
BMU- C2B pull up or one strict pull up + one push up
Primer
3 sets
A. Weighted plate Turkish sit ups x 10 reps @20X0
B. DB skull crushers x 12 reps @20X1
C. Dual DB hollow hold x 20-30 seconds
WOD
"Maryland Terrapins"
15/12 cals row or 12/10 cals bike
1 pull up
1 chest to bar pull up
1 bar muscle up
*keep adding one rep to each gymnastics movement until you complete the 5s
scaling:
pull up- ring row
C2B pull up- pull up
BMU- C2B pull up or one strict pull up + one push up
11.07.2024
WOD
"Purdue Boilermakers"
Every 3:00 for 5 sets
12 deadlifts
9 hang power cleans
6 push jerks
(one round of DT)
pick a load to start with and then add weight each round
Strength
Front squat isometrics
4 sets of 2 reps @ 80-82% with 2-3 second pause
WOD
"Purdue Boilermakers"
Every 3:00 for 5 sets
12 deadlifts
9 hang power cleans
6 push jerks
(one round of DT)
pick a load to start with and then add weight each round
11.06.2024
WOD
"Michigan Wolverines"
For Time
400m row
30 wall balls. 20/14
600m row
30 wall balls
800m row
30 wall balls
Make this wod feel like Zone 2
Strength
Super Set x 4 rounds
A. Bent over rows x 10-12 reps
B. Z press with DBs x 8-10 reps + 20 seconds ISO hold after last rep
WOD
"Michigan Wolverines"
For Time
400m row
30 wall balls. 20/14
600m row
30 wall balls
800m row
30 wall balls
Make this wod feel like Zone 2
11.05.2024
WOD
"Illinois Fighting Ilini"
8:00 cap
30 TTB
15 squat cleans
20 TTB
10 squat cleans
115/75 135/95
Strength
Block 2- isometric back squats
5 sets of 3 reps @ 75% with a 3-4 second pause at the bottom
WOD
"Illinois Fighting Ilini"
8:00 cap
30 TTB
15 squat cleans
20 TTB
10 squat cleans
115/75 135/95