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Category Archive for: ‘Daily WOD’

  • 01/15/2018


    CFE – CrossFit

    Warm-up

    Warm-up (No Measure)

    Foam Rolling: Thoracic (Upper Back) – 2:00

    Pigeon Pose – 2:00 each side

    Couch Stretch – 2:00 Each Leg

    Banded Shoulder Distraction – 1:00 Each Side

    Foam Rolling – Quads and Adductors – 2:00

    2:00 Slow Row

    1 Round of 5 Strict Pull-Ups + 10 Pushups + 15 OHS

    :30s second Samson Stretch each side

    5 Kip Swings + 2-3 Kipping Pull-Ups

    1:00 Moderate Row

    5 Snatch Grip Stiff-Legged Deadlifts

    5 Snatch Grip Deadlifts

    5 Kip Swings

    :45s Moderate Row

    5 Behind the Neck Snatch Grip Presses

    5 Behind the Neck Snatch Grip Push Jerks

    5 Hang Muscle Snatches

    :30s Moderate/Fast Row

    2 Hang Power Snatches

    5 Pausing Overhead Squats

    3 Hang Squat Snatches

    Weightlifting

    Back Squat (3 x 5 x 60%)

    Back off week

    Metcon

    “Doctor’s Orders” (Time)

    3 Rounds:

    50 Air Squats

    35 Pushups

    20/15 Calorie Row

  • 01/12/2018


    CFE – CrossFit

    Warm-up

    Warm-up (No Measure)

    Foam Rolling: Thoracic (Upper Back) – 2:00

    Pigeon Pose – 2:00 each side

    Couch Stretch – 2:00 Each Leg

    Banded Shoulder Distraction – 1:00 Each Side

    Foam Rolling – Quads and Adductors – 2:00

    3:00 Light Row

    2 Rounds:

    :30s Spiderman and Reach, each leg

    :30s Walkouts

    :30s Russian Baby Makers

    10 Overhead Squats

    Barbell Warmup (empty BB)

    5 Good Morning

    5 Back Squats

    5 Elbow Rotations

    5 Strict Presses

    5 Stiff Legged Deadlifts

    5 Front Squats

    Weightlifting

    Deadlift (1 x 1 x MAX)

    5 @ 50%

    4 @ 60%

    3 @ 70%

    2 @ 80%

    1 @ 90%+

    1 @ 100%+

    1 @ 100%+

    Metcon

    “Guts and Glory” (Time)

    21 Thrusters (95/65)

    80 Double Unders

    15 Thrusters (95/65)

    60 Double Unders

    9 Thrusters (95/65)

    40 Double Unders

    15 – 12 – 9

    Calorie Row

    Hang Squat Cleans (95/65)

    12 – 9 – 6

    Burpees Over the Bar

    Overhead Squats (95/65)

  • 1/11/2018

    CFE – CrossFit

    Warm-up

    Warm-up (No Measure)

    Foam Rolling: Thoracic (Upper Back) – 2:00

    Pigeon Pose – 2:00 each side

    Couch Stretch – 2:00 Each Leg

    Banded Shoulder Distraction – 1:00 Each Side

    Foam Rolling – Quads and Adductors – 2:00

    2 Rounds:

    200 Meter Light Row

    1 Min Wall Sit

    then

    5-4-3-2-1

    Russian baby makers

    Walkouts

    Barbell Warmup

    5 Good Mornings

    5 Back Squats

    5 Elbow Rotations

    5 Strict Presses

    5 Stiff-Legged Deadlifts

    5 Front Squats

    Skills/Accessory

    Max Height Box Jump (Distance)

    Metcon

    “One-Two Punch” (AMRAP – Rounds and Reps)

    AMRAP 20:

    3 Kettlebell Swings, 3 Box Jump Overs, 3 Wallballs

    6 Kettlebell Swings, 6 Box Jump Overs, 6 Wallballs

    9 Kettlebell Swings, 9 Box Jump Overs, 9 Wallballs

    …..

    Kettlebell: (53/35)

    Box Jump Overs (24/20)

    Wallballs (20/14)
    Building by 3’s til time runs out.

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