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 9/16/19 - 9/21/19

Monday

S/T

1 Snatch EMOM x 10 min

Notes: Start at 50-60%. Climb up in weight. Goal is all successful reps.

 

WOD

Chipper

30 Overhead Squat (75/55)

30 T2B

30 Hang Squat Snatch (75/5%) 

30 Cal Row/Ride/Ski

30 Squat Snatch (75/55)

30 Bar Facing Burpee

  

L1-35/15, Hanging Knee Raises, 

L2- 65/45, Knees to Somewhere

Rx- above

Comp- 95/65

 

Bonus Work

In Class:

15 Min Jump Rope

Competitive Athlete:

15 Min ME Double Unders

 

Tuesday

S/T

Banded Squats

3 Attempts to find a heavy single for the day

Strict Press

3 Attempts to find a heavy single for the day

 

WOD

3 Rounds

200m Run

10 Push Jerk (135/95)

5 Bar Muscle Up

  

L1 –45/35, Ring Row to Ring Push Up

L2 – 95/65, Jumping Bar Muscle Ups

Rx – Above

Comp – 155/105, Ring Muscle Ups

 

Bonus Work:

In Class

3 Rounds

50′ Farmers Carry (heavy)

1 min Banded Plank

Notes: Rest as needed between rounds.

Competitive Athlete

3 Rounds

50′ Farmers Carry (heavy)

1 min Banded Plank

Notes: Rest as needed between rounds.

 

Wednesday

S/T

Tempo/Isometric Hold Work

2 Rounds

Single Leg Box Step Up 5 x :3 sec up, :3 sec down/side

Ring Push Up 10 x :3 sec down, :3 sec pause, :3 sec up

Chin Over Bar Hold Max Effort

 

WOD 

12 MIN EMOM

Even starting at 0:00 

18 Sumo Deadlift High Pulls (95/65)

Odd Min

ME Strict Pull-Ups

  

L1-35/26 KB, Ring Rows

L2- 75/55, banded Pull-Ups

Rx- above

Comp- 115/85, Strict C2B

 

Bonus Work:

In Class

Gymnastics/Accessory

3 Rounds

50′ Handstand Walk or 1 min Practice

10 Barbell Good Morning

Notes: Rest as needed between rounds.

Competitive

Gymnastics/Accessory

3 Rounds

50′ Handstand Walk or 1 min Practice

10 Barbell Good Morning

Notes: Rest as needed between rounds.

 

Thursday

S/T

Single-Leg DB Deadlift 3 x 10/side

Single Arm DB Bench Press w/ other in static hold 3 x 10

Notes: Superset Movements if you like.

 

WOD

12 Min AMRAP

25 Single Arm Russian KB Swings (right)

25 Single Arm Russian KB Swings (Left)

25 Single Arm Thrusters (right)

25 Single Arm Thrusters (left)

EMOM 5 Burpees 

 

L1 – 26/18

L2 – 35/26

Rx –  53/35

Comp – 70/53

 

Bonus Work:

In Class

7 Min EMOM

Min 1- 1 HSPU+max cal Row

Min 2- 2 HSPU+max cal Row

Min 3- 3 HSPU+max cal Row… ect for 7Min. Total cals is score

Competitive Work

7 Min EMOM

Min 1- 1 HSPU+max cal Row

Min 2- 2 HSPU+max cal Row

Min 3- 3 HSPU+max cal Row… ect for 7Min. Total cals is score

 

Friday 

S/T

Hang Squat Clean

Work to a heavy double

Then do 3 Rounds of that same weight

 

 WOD

4 Rounds

10 Box Jump (24/20)

10 Front Squat (135/95)

10 Swings (53/35)

 

L1-Plate Jumps, 45/35, 26/18

L2 – 20/16, 95/65, 35/26

Rx-Above

Comp- 30/24, 155/105, 70/53

 

Bonus Work: 

In-Class

150 Burpees for Time

Competitive

150 Burpees for Time

 

Saturday

WOD

40 Min Cap

Run 1 mile

120 Double Unders

100 Air Squat

80 Pull-Ups

60 Sit-Ups

40 Clean and Jerk (95/65)

20 Strict HSPU

 

L1- 800m Run, Single Unders, Ring Rows, 45/35, Strict Press

L2- Penguin Claps, Banded Pull-Ups, 75/55, Jackknife Push-Ups

Rx- Above

Comp-C2B, 115/75, Deficit 45plates/25plates

Metcon/Women's Class Programming 9/16/19 - 9/21/19

Tuesday WOD

Every 2 Min for 10

10 Burpees

10  DB Snatches

10  Goblet Squats

5  Push Press (right arm)

5 Push Press (left arm)

 

Rest 2 Min 

 

Every 2 Min for 10

10 Wall Balls

10 Med Ball Sit Ups

10 Med Ball Lunges

10 Med Ball Russian Twist

 

Thursday WOD

4 Rounds

1 Min Max Effort each station

KB Swings

Plyo Skiers

Push Ups

Hollow Rocks

Thrusters (empty bar or DB)

Rest 1 Min Between Rounds