WOD

Workout of the Day

What to expect in daily CrossFit programming

We are very purposeful in our programming. We understand that your fitness needs will differ throughout the year, and we want to take advantage of various motivations, as well as support your lifestyle at any given time. So we structure the year around main events like the holidays, the CrossFit Open, and getting ready for summer!

Every CrossFit class includes a warmup and joint prep. Joint prep has been developed alongside Dr. Michael Ross at Seattle Sports Chiropractic and Rehabilitation. It’s an opportunity for us to strengthen common weaknesses and increase range of motion in the safest way possible.

Each CrossFit class also includes Strength and Technique (S/T), and then finishes with the WOD, aka the “Workout of the Day.”

See below for the S/T and WODs for this week:

CrossFit Programming 11/18/19- 11/23/19

Monday

S/T

Bulgarian Split Squat

Superset with goblet

KB 21’s 

90-120 sec between efforts

 

WOD

With a partner

“Panic Breathing”

500/400/300/200/100X2

Row and KB front rack hold

One partner rows, the other one holds double KB front rack.

L1 AHAP
L2 AHAP

RX AHAP

COMP AHAP

Bonus Work: 

3 Rounds

Run 400 meters

Row 500 meters

 

Tuesday

S/T

Barbell Complex- 

3 rounds

12 deadlifts

9 hang power cleans

6 front squats

3 push jerks

 

WOD

Helen 

3 rounds for time

400M run

21 KB swings

12 pull ups

 

L1: 26/18; ring rows

L2: 35/26; assisted pull ups

RX: as written

COMP: go faster

 

RICE RUN WOD: 

 21- 15- 9 

Rice Bag Squats

Chest to bag push up

Bonus Work:

3 rounds

12- hammer curls

12 – bent rows

12- z press

 

Wednesday

S/T

Pendlay Row

4X8 superset with

4X ME strict pull ups

Res 90-120 sec between efforts

 

WOD 

40 double unders

1 hill sprint

15 burpee box jumps 

15 kettlebell swings 

400 M run

15 kettlebell swings

15 burpee box jumps

1 hill sprint

40 double unders

 

L1: 80 singles, plates or 16” box 18/10# 

L2: 20 DU, 35/26 20/16”

RX: 24/20”; 53/35#

 

Bonus Work:

For time: 

30 cal on bike

30 push ups

 

Thursday

S/T

EMOM 10

2 power snatch

 

WOD

12-10-8-6-4-2

Handstand Push ups

Toes to Bar

Hollow Rocks

 

L1: pike push ups; hanging knees; scaled hollows

L2: pike push ups off box/wall walks; knees to somewhere

RX: as written

COMP: Unbroken

 

Bonus Work:

200 USSR swings

Everytime you break, do 5 burpees

 

Friday 

S/T

Set 1RM for next strength cycle “HOLIGAINS”

Back squat

Bench

Power clean

Trap bar deadlift

Take the whole class to work on setting 1RM

 

 WOD

Set 1RM for next strength cycle “HOLIGAINS”

Back squat

Bench

Power clean

Trap bar deadlift

Take the whole class to work on setting 1RM

Bonus Work:

Accumulate 

5 minutes of back ext hold

 

Saturday WOD

CORNUCOPIA CUP!!!

Metcon/Women's Class Programming 11/18/19- 11/23/19

Tuesday WOD

6 rounds:

2 min AMRAP / 1 min rest

10 wall balls 

10 slam balls 

10 sit ups 

 

Thursday WOD

18min EMOM

Min 1- 12 DB Snatches 

Min 2- 10 KB Swings 

Min 3- 8 push ups