workout of the day

Teresa Briest Teresa Briest

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

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Teresa Briest Teresa Briest

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.

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Teresa Briest Teresa Briest

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

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Teresa Briest Teresa Briest

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

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Teresa Briest Teresa Briest

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

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Teresa Briest Teresa Briest

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

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Teresa Briest Teresa Briest

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

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