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 1/21/19 - 1/26/19

Monday

“MLK”
(Thanks to Bowties and Barbells)

For Time, with a Single Kettlebell (53/35 lb)
15 Turkish Get-Ups (alternating)
 … Started college at the age of 15

Then, 1 Round of:
19 Pike Push-Ups (24/20 in box)
29 Burpees
 … 1929, the year he was born

Then 2 Rounds of:
19 Kettlebell Swings
55 Hollow Rocks
… 1955, Montgomery Bus Boycott 

Then, 1 Round of:
19 Goblet Squats
63 Mountain Climbers
 … 1963, “I Have A Dream” speech

Then, 2 Rounds of:
19 Kettlebell Swings
86 Air Squats
… 1986, the first MLK Day was celebrated

Finally, 3 Rounds of:
35 Sumo Deadlift High-Pulls
39 Lying Toe Touches (alternating)
… Won the Nobel Peace Prize at the age of 35 for his nonviolent campaign against racism
… Assassinated at the age of 39

Perform the entire workout with a single kettlebell for use in each weighted movement (kettle bell swings, goblet squats, mountain climbers, sumo deadlift high-pulls).

… We previously posted a WOD titled “Assassination of MLK” created by CrossFit Harlem/AfroBrutality. We’ve performed that WOD yearly in celebration of Dr. Martin Luther King Jr., and in alliance to the mission of AfroBrutality. However, we’ve been made aware that it was being perceived as uncaring and offensive to focus on MLK’s assassination and not his life, and of course that was not our intention. “Hero WODs are an opportunity to reflect on the sacrifices of the fallen – to speak their names and honor their memories.” (CrossFit) 

Our mission as a gym is to love people, and today we hope to celebrate with you the life of a man who loved with great courage. “Life’s most persistent and urgent question is, ‘What are you doing for others?” — Dr. Martin Luther King, Jr.

 
In Class Bonus Work
3 Rounds Every 4 Min
Run 400m
 
Competitive Athlete Bonus Work
Every 4 Min for 32
Run 400m

Tuesday

S/T
Back Squat “Die Set”
Warm up sets: 8 reps @50% of working weight –
Slow controlled pause squats 6 reps @75% – Focus on speed
Choose a weight you believe you can hit for 8-12 reps. Max effort reps at chosen weight. If you get over 15 reps, you went too light. Warm-up percentages are based on 1RM, “Die set” is based on feel.
 
WOD
CrossFit Open 15.3

AMRAP 14 Minutes

7 Ring Muscle Ups
50 Wallballs 20/14lbs
100 Double Unders

L1 – Burpee Jumping Pull Ups, 10/6, Single Unders
L2 – Jumping Bar Muscle Ups, 14/10, Penguin Claps
Rx – Above
Comp -Above

 
In Class Bonus
14/10 Calorie Ski
14/10 Calories on AAB
Rest 3:00
12/8 Calorie Ski
12/8 Calories on AAB
Rest 3:00
10/6 Calorie Ski
10/6 Calories on AAB
 
Competitive Athlete Bonus Work
20/16 Calorie Ski
20/16 Calories on AAB
Rest 3:00
16/12 Calorie Ski
16/12 Calories on AAB
Rest 3:00
12/8 Calorie Ski
12/8 Calories on AAB

Wednesday

S/T
Snatch
For Time (20 Min Cap)
20 Snatch @ 65% 1RM
Rest 3:00
15 Snatch @ 70% 1RM
Rest 3:00
10 Snatch @ 75% 1RM
 
WOD
4 Rounds For Time
Row 500/450m
21 US Kettlebell Swings 53/35lbs

L1-.26/18
L2- 35/26
Rx- Above
Comp- 70/53

 
In Class Bonus work
AMRAP 10 Minutes Climb the Ladder
2 Calories on Air Bike
2 Toes to Bar
4/4, 6/6, 8/8, etc…
 
Competitive Bonus Work
AMRAP 10 Minutes Climb the Ladder
2 Calories on Air Bike
2 Toes to Bar
4/4, 6/6, 8/8, etc…

Thursday

S/T
Front Squat
5×8 @ 70% Rest 2 Min Between Sets
 
WOD
Every 3 Minutes for 15 Minutes
25 Wallballs 20/14
5 Strict Pull Ups
ME Cal Row/Ride/Ski/Burpees in time remaining. Choose one form of cardio and stick with it for all 5 rounds

No Rest

L1- 10/6, Ring Rows
L2- 14/10, Banded
Rx Above
Comp- 30/20, Strict C2B

 
Bonus Work
For Time 50 Bar Facing Burpees*
EMOM including 0:00 complete 25 Double Unders
 
Competitive Bonus Work
For Time 75 Bar Facing Burpees*
EMOM including 0:00 complete 25 Double Unders

Friday

S/T
Squat Clean
Build to Heavy Single then
3 Rounds, Not for time Max Hang Squat Cleans @ 70%
Bar Facing Burpees**
**Subtract number of Squat Cleans from 40, and complete that many Bar Facing Burpees for your rest period (e.g. an athlete does 15 hang cleans, 40-15 = 25 burpees as “rest”).
 
WOD
AMRAP 8 Minutes
75 Double Unders
10 DB Burpee Box Overs 24/20″ 50/35s
75 Double Unders
10 DB Burpee Box Overs 24/20″ 50/35s
75 Double Unders
Max Rep DB Burpee Box Overs 24/20″ 50/35s

L1 – Single Unders, 16” 26/18
L2- 15 Double Unders, 20/16 35/25
Rx – above
Comp -Same as above w/ weight vest

 
In Class Bonus Work
For Time
800m Run x 2
Rest 2:00
 
Competitive Bonus Work
For Time
800m Run x 5
Rest 2:00

Saturday WOD

KELLY
5 Rounds
400m Run
30 Box Jumps
30 Wall Balls
L1- 16”, 10/6
L2- 20/16, 14/10
Rx-24/20, 20/14
Comp- 30/24, 30/20

Metcon Programming 1/21/19 - 1/26/19

Monday WOD

24 Min AMRAP
6 KB Sumo Deadlift High Pulls
9 Burpees
12 Ring Rows
 

Tuesday WOD

10 Min EMOM
13 Sit Ups (scale number)
Rest 2 Min
Alternating TABATA
Dumbbell Push Press
Dumbbell Front Squats

Wednesday WOD

10 Min AMRAP (climb the ladder)
2 Burpees
2 Sit Ups
4,4, 6,6 8,8…ect
Rest 5 Min
10 Min AMRAP (climb the ladder)
2 Push Ups
2 Cal Row

​​Thursday WOD

Death by 2 Reps 25 Min Cap (go as long as you can adding 2 reps each time, once you “die” move to the next movement starting at 2 reps.
Wall Balls
Cal Row/Ride
Sit Ups
Burpees
 

Friday WOD

25 Min AMRAP
100 Sit Ups
90 Russian KB Swings
80 Squats
70 Slam Balls
60 Lunges
50 Wall Balls
40 Push Press
30 Bent Rows
20 Push Ups
10 Burpees

If you finish go back through in reverse order…
 

Saturday WOD

“Metcon Kelly”
25 Min AMRAP
400m Run
30 Wall Balls