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 7/16/18 - 7/21/18

Monday

S/T
Box Squat
5×2 @ 86%

WOD

21-15-9
Deadlift 155/105lbs
Pistols
Ring Rows

L1-45/35 box pistols
L2- 115/85, assisted pistols
Rx-above
Comp-185/135

In Class Bonus Work
Arm Blaster V 2.0
4 Rounds
10 Bicep Curls
10 Bicep curls to opposite shoulder ea arm
10 Tricep Extensions 
10 Bent Rows

Competitive Athlete Bonus Work
3x1000m Run 3min rest

Tuesday

S/T
12 Min EOMOM
3 Squat Cleans +1 Jerk @70%

WOD

800m Run
30 Push Press (115/75)
400m Run
20 Push Press 
200m Run
10 Push Press

L1- 45/35
L2 -85/55
Rx- Above
Comp -135/95

In Class Bonus
Leg Blaster
3 Rounds 
1 Min ME Goblet Squats
1 Min ME Goblet Lunges
1 Min ME Russian KB Swings

Competitive Athlete Bonus Work
8 Rounds
25 Double Unders
5 Chest To Bar Pull Ups

Wednesday

S/T
Sumo Deadlift
5×4 AHAP

WOD

GOOD BYE LEGS! 
200 Foot walking Lunge (20foot shuttle)
100 Double Unders
50 Goblet Squats(53/35)
25 Cal Row
50 Goblet Squats
100 Double Unders
200’ Lunges

L1 – 100 foot, single Unders, (26/18)
L2 –30 Double Unders, 35/26 
Rx – Above
Comp -70/53

In Class Bonus work
AB Blaster
2 Rounds 
1Min ME Sit Ups
1 Min ME Hollow Rocks
1 Min ME Plank

Competitive Bonus Work
6 Rounds
Bike Erg or AAB 1k
10 Burpee Box Jump Overs 24/20″”
Rest 1:00

Thursday

S/T
7 Rounds
2 Power Snatch+ 1 Overhead Squat
@80%

WOD

15-12-9
Bar Facing Burpee
Front Squat 135/95lbs
HSPU

L1 – 45/35, Strict Press
L2 – 95/65 Scaled HSPU/Jack Knife 
Rx – Above
Comp – 155/105, Deficit HSPU

In Class Bonus Work
5 Rounds
5 Ring Dips
5 Strict Pull Ups

Competitive Bonus Work
AMRAP 3:00 x 3
Rest 2:00
Row 600/500m
Max Bar Muscle Ups in remaining time

Friday

S/T
Bench Press
5×3@90% of 2RM

WOD

4 Rounds
25 Wall Balls 20/14
200m Run

L1 – 10/6
L2 – 14/10
Rx – above
Comp -30/20

Bonus Work
5 Rounds
ME Unbroken Bar Muscle Ups
100m Sprint

Saturday

WOD

Death By Thrusters (95/65)
Rest 1 Min
Death By Burpees

Metcon Programming 7/16/18 - 7/21/18

Monday WOD

20 Min AMPRAP
Climb the Ladder
1 Squat 
1 Burpee
1 Box Jump 
Then 2 if everything, then 3… etc

Tuesday WOD

5 Rounds 1 Min ME ea station
KB Swings
Slam balls
Lunges
Hollow Rocks 
Rest

Wednesday WOD

10 Min AMRAP
400m Run
20 Dumbbell Snatches
10 Push Ups
Rest 2 Min
10 Min AMRAP 
200M Run
20Wall Balls
10 Sit Ups

Thursday WOD

10 Rounds 
2 Min AMRAP 
100m Sprint
20 Push Press 
12 Lunges 
Rest with time remaining

Friday WOD

20 Min AMRAP
400m Run
10 Tire flips
7 Pull-ups (ring rows)
4 Wall Walks

Saturday WOD

20 Min EMOM
10 KB Swings
7 Squats
5 Push Ups