Daily Workout

Daily Workout

WOD for October 19th

CrossFit Total Athletes have 10 minutes in each lift: Deadlift, Strict Press & Back Squat to obtain there heaviest lift. At the end each athlete will add the three lifts together to get their CrossFit total. Lifts Completed in the following Order: 1. Deadlift 2. Strict Press 3. Back Squat

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WOD for August 17th

HSPU progression 12 minute to complete phase work WOD: E2MOM x 20 minutes Station 1: 400/350m row Station 2: 30/20 HRPU Station 3: Rx: 400m run S: 300m Station 4: 5 burpees + 2 rope climbs S: 12 ring rows Station 5: 10/7 calories – AD 20 Slam balls Rx:30/20

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WOD for October 17th

SNATCH E3MOM x 15 Minutes 3 (full) *Build to a technical limit WOD: 3 Rounds 40 DU S:80 singles 30 Goblet squats Rx:53/35 S:35/26 20 DB hang clean & press RX:50/35 (10 reps per side) 12 minute time cap

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WOD for October 16th

Strict Pull Ups E4MOM x 12 minutes As many as you can in one set. Once you drop from bar you are done *score is highest total from 3 rounds and total for all rounds S: banded *record band(s) color used WOD: AMRAP 12 12/9 calories AD 8 KB swings[…]

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WOD for October 15th

RDL’s E2MOM x 12 minutes 1 rep *Start at 55% of deadlift Build up to a heavy for the day. WOD: EMOM x 15 minutes Minute 1- FB:200m run Rx:100m run Minute 2 – 20 Alt. rev. lunge steps FB:50/35 Rx:35/20 S:20/15 Minute 3 – wall walks FB:5/3 Rx:3/2 S:[…]

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WOD for October 11th

Deadlift E3MOM for 15 minutes 1 rep @ 90% *The % is based on new 1RM Build Up E2MOM x 8 minutes 5 @ 50% 4 @ 60% 3 @ 70% 2 @ 80% WOD: AMRAP 5 20/15 calories, AD ME: slam balls Rx:30/20 * score is total slam balls

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WOD for October 10th

Kip Swing + Kipping pull ups or butterfly technique EMOM x 3 minutes 5 kip swings EMOM x 3 minutes 3 kipping or butterfly kip pull ups EMOM x 3 minutes 3 Kip pull ups – push away from bar or Butterfly weight shift between shoulders and legs WOD: For[…]

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WOD for October 9th

Clean E3MOM x 15 Minutes 3 cleans (full) *Build to a technical limit For athletes that are squatting under bar, emphasize quick elbows and pulling down under the bar. WOD: 2 sets max reps against 3 min. clock 500/400m row ME: burpees Rest 3 min * score is total burpees

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WOD for October 8th

Bench Press E3MOM x 15 minutes 1 rep @ 90% *The % is based on new 1RM If you missed 1RM, do it today Build Up – E2MOM x 8 minutes 5 @ 50% 4 @ 60% 3 @ 70% 2 @ 80% WOD: AMRAP 10 4 FB: HSPU RX:[…]

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