Workout of the Day

Friday 1/15/20

Friday 1/15/20

WOD: CrossFit Open Workout 12.3 18 Minute AMRAP 15 Box jumps (24"/20") 12 Push press (115#/75#) 9 Toes-to-bar *Power Hour:* "Rich" FOR TIME 13 Squat snatch (155#/105#) Then, 10 rounds of: 10 Pull-ups 100m Sprint Then, 13 Squat cleans (155#/105#) Mission Fit: For Time...

Thursday 1/14/20

Thursday 1/14/20

WOD: Every 2:00 for 12:00 (6 sets) Back squat 4-4-4-4-4-4 THEN: 10 Minute alternating EMOM Odd minutes: 8 Barbell front rack reverse step lunges (4 per leg) (AHAP) Even minutes: 14/12 calorie row *Every 2:00, add 2 calories to row* Mission Fit: 4 Rounds For Time 250m...

Wednesday 1/13/20

Wednesday 1/13/20

WOD: 3 Rounds, each for time 60 Double unders 30 Russian kettlebell swings (70#/53#) 15 Chest-to-bar pull-ups/10 Bar muscle-ups 30/21 Calorie echo bike 60 Double unders *Rest 3:00 between rounds* Mission Fit: 5 Rounds For Time 10 Double KB Deadlifts 10 x 10m Farmers...

Tuesday 1/12/20

Tuesday 1/12/20

WOD: CrossFit Open Workout 12.1 7 Minute AMRAP Max rep burpees Accessory work 3 Rounds of: 20 Weighted sit-ups 15 Russian twists (per side) 1:00 Front leaning rest (FLR) *Rest as needed between rounds* Mission Fit: 12 Min. AMRAP 100m Run 10 KB Swings 5...

Monday 1/11/20

Monday 1/11/20

WOD: FOR TIME 110 Wall balls (20#/14#) *Every 2:00 starting at 0:00, perform a 200m run + 7 deadlifts (185#/135#)* Mission Fit: 4 Rounds 3 Min. AMRAP 20 Double Unders 10 Sit-ups 5 Burpees *Rest 1 Min. Between Rounds* Start where you left off...

Saturday 1/9/20

Saturday 1/9/20

WOD: With a 25:00 running clock  FOR TIME 100/70 Calorie echo bike Then, 10 Rounds of: 5 Devils press (35#/25#) 25 Double unders *With the remaining time on the clock, perform a max calorie echo bike* *No Echo Bike Variation* Sub with equal time spent on any machine...

Friday 1/8/20

Friday 1/8/20

WOD: CrossFit Open Workout 11.5 20 Minute AMRAP 5 Power cleans (145#/100#) 10 Toes-to-bar 15 Wall balls (20#/14#) *No Barbell Variation* Perform cleans with any weighted objects (DB's, KB's, sandbag, etc.) *No Pull-up Bar Variation* Sub toes-to-bar with v-ups, hollow...

Thursday 1/7/20

Thursday 1/7/20

WOD: Bench press 10-8-6-4-2 *After each set, perform max strict pull-ups* Accessory work 3 Rounds of: 100ft Heavy farmers carry Max rep double KB push-ups 1:00 Double KB front rack hold *Rest as needed between attempts* *No Barbell Variation* Perform bench press with...

Wednesday 1/6/20

Wednesday 1/6/20

WOD: 6 Rounds for max calories 4 Minute AMRAP 400m Run 20 Box jump overs (24"/20") Max calorie row *Rest 2:00 between rounds* *No Run Variation* Sub with equal time/distance on any machine (row, bike, ski, etc.) *roughly 2:00 per round* *No Box Variation* Perform jump...

Tuesday 1/5/20

Tuesday 1/5/20

WOD: CrossFit Open Workout 11.1/14.1 10 Minute AMRAP 30 Double unders 15 Power snatch (75#/55#) -Rest 5:00, THEN: 10 Minute AMRAP Max rep sit-ups *Every minute on the minute starting at 0:00, perform "Death By Burpees"* *No Jump Rope Variation* Sub with equal time...

Monday 1/4/20

Monday 1/4/20

WOD: FOR TIME 30 Back squat (155#/105#) 60/48 Calorie echo bike 90 Single DB box step-ups (50#/35#) (20") 60/48 Calorie echo bike 30 Unbroken front squat (155#/105#) *Every time you break on front squats, run 200m* *No Barbell Variation* Perform squats using any...

Saturday 1/2/20

Saturday 1/2/20

WOD: Death By Interval "Elizabeth" Every 2:00 for as long as possible 200m Run 5 Power cleans (135#/95#) + 5 ring dips *After every round completed, add 1 rep to both movements* *No Run Variation* Sub with equal time spent on any machine (row, bike, ski, etc.) not to...

Thursday 12/31/20

Thursday 12/31/20

WOD: Jene "Karen" and Laura's Big Adventure! Every 10:00 for 50:00 (5 rounds) starting at 0:00 30 wall balls (20#/14#) "X" Burpee box jump overs (24"/20") Max meter row *Round 1: 10 Burpee box jump overs* *Round 2: 15 Burpee box jump overs* *Round 3: 20 Burpee box...

Wednesday 12/30/20

Wednesday 12/30/20

WOD: "Russian Annie is on the Run!" With a 20:00 running clock FOR TIME 1 Mile run Then, AMRAP: 10,20,30, etc...... Double unders (2x) Russian kettlebell swings (53#/35#) sit-ups *No Run Variation* Perform a similar time buy in on any machine you have access to(row,...

Tuesday 12/29/20

Tuesday 12/29/20

WOD: "Fran-RAP" 4 Rounds for max reps :30 Thrusters (95#/65#) :30 Pull-ups *:30 Rest after each round* -Rest 2:00, THEN: Repeat all reps FOR TIME *Partition reps as needed* *No Barbell Variation* Perform thrusters using any weighted objects around (DB's, KB's,...

Monday 12/28/20

Monday 12/28/20

WOD: "Santa Got Diane New Bike!" FOR TIME 45/35 Calorie echo bike Then, 21-15-9 reps of: Deadlift (225#/155#) Handstand push-ups 45/35 Calorie echo bike *No Bike Variation* perform equal cals on any machine(row, ski, etc.)or sub with equal time running *No Barbell...

Saturday 12/26/20

Saturday 12/26/20

WOD: 30 Minute AMRAP 800m Run 10-20-30 Burpee pull-ups 30 "X" Barbell reps *"X" Barbell movements* Round 1: Clean and jerks (115#/75#) Round 2: Power snatch (95#/65#) Round 3: Thruster (75#/55#) *No Running Variation* Perform equal distance on any machine you have...

Thursday 12/24/20

Thursday 12/24/20

WOD: "Fight Gone Bad" 3 Rounds for max reps 1:00 Wall balls (20#/14#) 1:00 Sumo deadlift high pulls (75#/55#) 1:00 Box jumps (20") 1:00 Push press (75#/55#) 1:00 Calorie row *1:00 Rest between rounds* *No Medicine Ball Variation* Perform thrusters with any weighted...

Wednesday 12/23/20

Wednesday 12/23/20

WOD: Every 2:00 for 16:00 (8 rounds) Back squat 4-4-4-4-4-4-4-4 Accessory work: 3 rounds of: 16 Single leg DB Romanian deadlifts (8 per leg) Max time driver squat wall sit hold *Rest as needed between rounds* *No Barbell Variation* Perform weighted squats with any...

Tuesday 12/22/20

Tuesday 12/22/20

WOD: "Kerrie" 10 Rounds for time 100m Sprint 5 Burpees 20 Sit-ups 15 Push-ups 100m Sprint *Rest 2:00 between rounds* *If you have a weight vest, wear it* *No Run Variation* Sub with equal distance sprints on any machine (row, bike, etc.) *No Sit-up Variation* Perform...

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