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 02/17/2020 - 02/22/2020

Monday

S/T

Strict Press

3X10 @50%

Superset with 

3X12 Hammer Curls

 

WOD

EMOM 15

  1. 15/12 Calories
  2. 15  Ball Slams
  3. 20 Sit-Ups

 

Bonus Work: 

50 push-ups

 

Tuesday

S/T

Work to the heaviest for this complex

1 Squat Snatch

1 Hang Squat Snatch

1 Overhead Squat

 

WOD

AMRAP 10 Min

12 Power Snatch 

10 Toes-to Bar

12 Thruster 

10 Toes-To Bar

 

L1- 45/35/15, vups, hanging knees

L2- 65/45; knees to elbows

RX- 75/55

COMP- 95/65

 

Bonus Work:

2 rounds: 

25 back ext

25 Sit ups

 

Wednesday

S/T

Sumo Deadlift

3-3-3

AHAP

 

WOD 

20 Min AMRAP

10m Single Plate Pinch Carry (45/35)

20 Plate Snatches 

10m Single Plate Pinch Carry

20 Burpee Plate Jumps (jump on top of the plate to finish the rep) 

L1- 25/15

L2 35/25

Rx- Above

Comp- Double plates (45/35)

 

Bonus Work:

3 rounds:

200M Row sprint

4 Rope Climbs

 

Thursday

S/T

Front Squats 

1×10@50%

1×8 @ 60%

1×6 @ 70 %

2×5 @ 80%

 

WOD

For Time                         

4 Rounds

12 Deadlifts 225/155lbs 

4 Muscle Ups

Rest 1:00 

        

L1- Find a safe weight, Burpee Pull Ups

L2- 155/105 Jumping Bar Muscle Ups

Rx- above

Comp- Ring Muscle Ups, 275/205

 

Bonus Work:

Accumulate 3 mins handstand hold

 

Friday

S/T

10 Min EMOM

EVEN:

7/5 Strict Pull Ups

ODD:

15/12 Calories

 

 WOD

With an 8 minute clock

Run 500M 

With remaining time: 

AMRAP 

5 push-ups

10 Situps

15 Air Squats

 

Bonus Work:

 

Saturday 

Prep and set up for WOD

 

WOD

With a Partner break up reps any way you want/ do the runs together

 

400m Run

200 Squats

200m Run

200 Sit Ups

400m Run 

100 Thrusters 

200m Run 

100 Push-Ups

 

L1- 5/10# dumbells

L2- 35/15

RX- 45/35

COMP- 95/65

 

Bonus Work:

3 rounds 

20 V ups

1 min plank 

Metcon/Women's Class Programming 02/17/2020 - 02/22/2020

Tuesday WOD

Circuit
Aim for 3 times through – 40-sec work; 20-sec transition, or you could do 30 on/30 transition time

1- plank hold- can add shoulder taps
2- Fast Feet on plates  (quick step-ups)
3- Lunges with or without plate OH hold
4- Push-ups
5- Calories

Thursday WOD

ladder up; Ladder down

6 min AMRAP
2…4….6…8…etc
db push press
lemon squeezers
db rack squats

rest 2 min

4 min AMRAP
2…4…6..8..
Burpees
Plate/box step-ups