wod

Workout of the day (WOD) posts below detail out the daily workouts. Feel free to post your individual times or any general comments or questions you may have from a particular workout.

Mobility Warm-up   3 Rounds 20 seconds High Knees 20 seconds Butt Kicks 10 Push-ups Fitness Level Substitution: Banded Push-ups or Knee Push-ups Move through 3 rounds of the movements at 50-75% of your maximal speed. Skills / Strength   5 Sets (3:00 Rest) 3 Push Presses (3 Rep Max) Perform 5 sets of 3 push presses taking 3 minutes…

Mobility Warm-up   Slow “Fran” for Quality 21-15-9 Thrusters (Men: 45lb /  Women: 35lb / Beginner: 15lb) Fitness Level Substitution: Push Presses Butterfly Pull-ups  Fitness Level Substitution: Kipping Pull-ups OR Banded Pull-ups OR Ring Rows Go through these movements slowly, this is not for time.  We want perfect form and to start getting warmed-up.  Perform 21 thrusters then 21 pull-ups, then 15…

Mobility Warm-up   10 Big Arm Circles Forward 10 Big Arm Circles Backward 10 Small Arm Circles Forward 10 Small Arm Circles Backward   3 Rounds for Quality 10 Air Squats 10 Push-ups Fitness Level Substitution: Banded Push-ups or Knee Push-ups Skills / Strength   REST Tomorrow will be a heavy day, so use it all in the WOD today;) WOD Death By Push Presses (Men: 135lb…

Mobility Warm-up   400m Run 20 Thrusters (Just the bar or going through the motion with your hands) 10 Butterfly Pull-ups  Fitness Level Substitution: Kipping Pull-ups OR Banded Pull-ups OR Ring Rows Skills / Strength Advanced: Muscle-up Progressions Beginner or Equipment Sub: Kipping Pull-up Progression WOD 5 Rounds for Time 10 Chest-to-bar Pull-ups (Pull-up until your chest physically touches the bar) Fitness…

Mobility Warm-up  Coach Bergener’s Junk Yard Dog Warm-up Be creative if you are by yourself.  Jump over and crawl under imaginary people or put objects in your way if you have no imagination. Skills / Strength 15:00 to Find 3 Back Squats (3 RM) Take no more than 15:00 to find a 3 rep max Back Squat….

Mobility Warm-up   CrossFit Journal Article – The Burgener Warm-up Skills / Strength 5 Sets (2:00 Rest) 5 Hang Power Cleans (5 Rep Max) Perform 5 sets of 5 hang power cleans taking 2 minutes of rest in between sets.  Work your way up to a 5 rep max.  The hang position is also known as…

Mobility Warm-up   400 meter Run Then, 3 Rounds for Quality 5 Push-ups Fitness Level Substitution: Banded Push-ups or Knee Push-ups 5 Air Squats 5 Butterfly Pull-ups  Fitness Level Substitution: Kipping Pull-ups OR Banded Pull-ups OR Ring Rows   Skills / Strength Gymnastics WOD – Hand Stand Progression Against the Wall Pt 1. Gymnastics WOD – Hand Stand Progression Against the Wall Pt 2.  …

Mobility Warm-up Skills / Strength 12 Sets (:30 rest between rounds) 3 Seated Box Jumps Equipment Substitution – Go down to the bottom of the air squat as deep as you can go without rounding your lower back, and then explode up and jump as high as you can. Perform 12 sets of 3 seated…