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 7/22/19 -7/27/19

Monday

S/T

Bottoms Up Kettlebell Presses

Work to the heavy 5 Rep

Then do 3×5 each arm

 

WOD

400m Run 

then

50-40-30-20-10

Double Unders 

US Kettlebell Swings (53/35)

Then

400m Run 

 

L1- Single Unders 26/18

L2- Penguin Claps/26

Rx- above

Comp- 70/53

 

Bonus Work:

In Class

3 Rounds

5 Power Cleans (155/105)

5 Bar Muscle Ups

 

Competitive Athlete

5 Rounds

5 Power Cleans (185/135)

5 Bar Muscle Ups

 

Tuesday

S/T

Deadlifts 

8×4 @ 85% of 2RM 

 

WOD

12 Min AMRAP

20 Dumbbell Snatches (50/35)

15 Sit-Ups

10 Push-Ups 

 

L1 – 25/15

L2 – 35/25

Rx –Above

Comp – 60/45

 

 

Bonus Work:

In Class

3-2-1

Peg Board Climbs

After each round do 200m Farmers Carry

 

Competitive Athlete

4-3-2-1

Peg Board Climbs

After each round do 200m Farmers Carry

 

Wednesday

S/T

Warm Up your Squat Snatch to about 70-75%

Then 

10 Min EMOM

2 Squat Snatches

 

WOD

21-15-9

Hang Power Cleans (95/65)

Box Jumps (24/20)

 

L1 – 45/35

L2 – 75/55

Rx – above

Comp -115/85

 

Bonus Work:

In Class

300cal Row

 

Competitive

500cal Row

 

Thursday

S/T

Work up to the same weight as last week and do this complex 2 times

Out of the rack is ok

 

3 Front Squats

1 Thruster

 

WOD

10 Rounds

10 Wall Balls (20/14)

5 Deadlifts (185/135)

1 Bar Muscle Up

 

L1- 10/6, find a safe weight, 1 Hard Ring Row

L2-14/10, 155/105, Jumping or Banded

Rx- above

Comp-30/20, 225/155

 

Bonus Work:

Death By Clean and Jerk

135/95

 

Competitive Work

Max Effort Wall Sit 

Then

Death By Clean and Jerk

135/95

For Longest time.

 

Friday 

S/T

5 Rounds increasing weight each round. For Load 

5 Bench Press

5 Bent Rows

 

WOD

10-9-8-7-6-5-4-3-2-1

Knees To Elbow

Double KB Clean and Jerk (53/35)

 

L1- Lemon Squeezers, 26/18

L2-, Knees to Somewhere, 35/26

Rx- above

Comp- Unbroken for both

 

Bonus Work: 

In-Class

50-30-10

Wall Balls

Push-Ups

 

Competitive

50-30-10

Wall Balls

Push-Ups

400m Run after each round

 

Saturday

WOD

400m Farmers Carry

Then 

5 Rounds

20 Double Unders

20 Push-Ups

20 Lunges

Then

800m Run

Metcon/Women's Class Programming 7/22/19 -7/27/19

Tuesday WOD

2 Rounds

3 Min AMRAP

10 Wall Balls

5  Push-Ups

Rest 1 Min

3 Min AMRAP

10 Plate Snatches

5   Ring Rows

Rest 1 Min 

3 Min AMRAP

10 Plate or Box Jumps

5  Lemon Squeezers

 

Thursday WOD

“Make your own workout, workout”

1 Min ME Burpees (record this number)

Rest 1 Min 

2 Min AMRAP

Burpees (how ever many you did in the first 1 min)

With time remaining

ME Slam Balls (record this number)

Rest 2 Min 

3 Min AMRAP

Burpee (how ever many you did in the first 1 min)

Slam Balls (how ever many you did in the last amrap)

With time remaining

ME KB Swings (record this number)

Rest 3 Min 

4 Min AMRAP

Burpees (number)

Slam Balls (number)

KB Swings (number)

With time remaining

ME Push-Ups

Rest 4 Min 

5 Min AMRAP

Burpees (number)

Slam Balls (number)

KB Swings (number)

Push Ups (number)

With time remaining

ME Squats