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 9/17/18 - 9/22/18

MONDAY

S/T
Back Squat
5×5 @75%

WOD
12 Min AMRAP
“Cornucopia Cup Test of Fitness”
50 Double Unders
50 Plate Snatches (45/35)
50 Double Unders
40 Unbroken KB Swings (53/35)
50 Double Unders
30 Unbroken Wall Balls (20/14)

 

TUESDAY

S/T
Deadlift
5×1 AHAP
No Clang ‘n’ Bang

WOD
3 Rounds
20 Toes to Bar
10 Double DB or KB Shoulder to Overhead 53s/35s
5 Squat Cleans 185/115lbs

 

WEDNESDAY

S/T
Back Squat
4×4 @85%

WOD

AMRAP 10 Minutes
5 Strict Pull Ups
3 Handstand Push Ups
5 Power Cleans 185/125

 

THURSDAY

S/T
Pause Power Position Snatch Warm Up
4×3 @ 40-60% 1RM
Drop and Reset

Hang Snatch (above knee)
Every 2 Minutes for 12 Minutes
2 Reps @ 85%
+
Heavier than the last snatch week

WOD
3 Rounds
20 Sit Ups
15 Thrusters 115/75lbs
10 Box Jumps 30/24″
5 Bar Muscle Ups
Rest 1:00

 

FRIDAY

S/T
Strict Press
2×10
then

3 Rep every 3:00 for 12 Minutes
AHAP

WOD
For Time
3 Rounds
30 Double DB Deadlift/KB Deadlift 53’s/35’s
Run 400m

 

SATURDAY

WOD
“Jenny”
20 Min AMRAP
20 Overhead Squats (45/35) naked bar
20 Backsquats (45/35) naked bar
400m Run

Metcon Programming 9/17/18 - 9/22/18

MONDAY

WOD

5min AMRAP
20 Goblet Squats
20 Russian KB Swings
100m Run

Rest 1min

5min AMRAP
20 Goblet Lunges
20 Goblet Lateral Box stepovers
200m Run

Rest 1min

Repeat! (23min total)

 

TUESDAY

WOD

Tabata Tuesday:
Push-ups
Ring rows
Dumbbell Hang Clean + Jerk
Jumping pull-ups

1min rest between Tabatas

 

WEDNESDAY

WOD
20 Min EMOM
5 Toes to Bar
5 Burpees
5 Hollow Rocks

 

THURSDAY

WOD

10 Min AMRAP
15 Thrusters 45/35
50 Single Unders
15 Overhead Lunges 45/35
50 Single Unders
15 Over the Bar Burpees
50 Single Unders

Rest 3 Min

10 Min AMRAP
15 Push Press
50 Single Unders
15 Push Ups
50 Single Unders
15 Bent Rows
50 Single Unders

 

FRIDAY

WOD
25 Min AMRAP
400m Run
20 KB or DB Deadlifts
20 Sit Ups
20 Squats

 

SATURDAY

WOD
With a Partner
One person works while the other does the static hold… then switch.
24 Min EMOM
ME Sit Ups/Plank Hold
ME Wall Balls / Squat Hold
ME Push Ups/ Farmers Hold
100M Sprint/ Deadhang