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 5/20/19 - 5/27/19

Monday

S/T

Find 3 RM Thruster (3/25/19 last time tested)

 

WOD

WOD- Re-do from 3/25/19

With a Partner

12 Min AMRAP

 

Partner 1 does:

10 Burpees

5 Bar Muscle Ups

 

Partner 2 does:

Max Calorie Row/Ride

 

(Then switch)

One partner rows while the other does the burpees and bar muscle ups, once they finish the work you switch… rinse repeat for 12 min… max cal is your score.        

 

L1- Jumping Chest to Bar Pull Ups

L2- Jumping/ Banded Bar Muscle Ups

Rx- above

Comp- Ride and Ring Muscle Ups

 

Bonus Work:

 

Tuesday

S/T

Find 1 RM Weighted Pull Up

 

WOD

15 Clean and Jerks (135/95)

Then

15-12-9

Deadlifts 135/95

Handstand Push Ups

Then

15 Power Snatches (135/95)    

 

L1 – 45/35, Z-Press

L2 – 95/65

Rx – Above

Comp – 155/105

 

Bonus Work:

For Time

50 Sandbag Squats 150/100lbs

 

Wednesday

S/T

15 Min to Find 5 RM Back Squat

 

WOD

“Elizabeth”

21-15-9

Power Cleans  (135/95)

Ring Dips

 

L1- 45/35, Box Dips

L2- 95/65, assisted ring dips

Rx- Above

Comp- Above

 

Bonus Work:

8 Min Abs

2 Rounds/ 1 Min ME

Sit Ups

Plank Hold

Hollow Rocks

Russian Twists

 

Thursday

S/T

15 Min to Find a 1 RM Bench Press

 

WOD

10 Min AMRAP

20 Back Squats (135/95)

15 Over the Bar Burpees

10 Pull Ups

 

L1- 45/35, Jumping Pull Ups

L2-95/65, Banded

Rx -above

Comp- 155/105, C2B

 

Bonus Work:

Suns out guns out

3 Rounds (only putting the dumbbells down between rounds)

15 Curls

15 Front Raises

15 Side Raises

15 Tricep Ext

15 Viking Curls

 

Friday 

S/T

Find your 2 Rep Max Hang Squat Snatch

 

WOD

4 Rounds/ 1 Min rest between Rounds

2 Min AMRAP

5 Power Clean(95/65)

5 Push Press

5 Back Squats

5 Bar Muscle Ups

 

L1- 45/35 ring row to ring push up

L2-75/55 jumping bar MU

Rx- Above

Comp-115/75

 

Bonus Work: 

5-4-3-2-1

Sandbag Cleans

Rope Climbs or Peg Board Climbs

Saturday

WOD

800m Run

400m Farmers Carry 2x(53/35)

80 Squats

60 Sit Ups

40 Push Ups

20 Pull Ups

40 Push Ups

60 Sit Ups

80 Squats

400m Farmers Carry

800m Run

Metcon Programming 5/20/19 - 5/27/19

Tuesday WOD

5 Rounds

1 Min ME Each Station

KB Deadlifts

Squats

Ring Rows

Dumbbell Snatches

Rest

Thursday WOD

TABATA (finish all 8 rounds of each movement before switching, 1 Min rest between movements)

Wall Balls

Burpees

Push Ups

Russian Twists