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 11/12/18 to 11/17/18

MONDAY

S/T
Work to a heavy 6 Rep 3 Each Leg Back Rack Lunge
Then do 3×6
Heavier than on 10/15


WOD

50-30-10
Wall Balls (20/14)
Push Ups
Double Unders

L1-10/6, Elevated Barbell Push Ups, Single Unders
L2- 14/10, Knee Push Ups, 3x Single Unders
Rx- Above
Comp- 30/20, Deficit Push Ups (hands/feet on 45 plates), Unbroken Double Unders

TUESDAY

S/T

Seated Double KB Z-Press
Work to a heavy 5 Rep then do 5×5 at that weight.

 

WOD

“Mary”  
20 Min AMRAP
5 Handstand Push Ups
10 Pistols
15 Pull Ups            

L1- Push Ups, Box Pistols, Ring Rows
L2 – Jackknife, Supported pistols, Banded Pull Ups
Rx- above
Comp -get 10 Rounds

 

WEDNESDAY

S/T
Find your heaviest for this complex
1 Squat Clean
1 Hang Squat Clean
1 Jerk

WOD

21-15-9
Power Snatches (95/65)
Ring Dips

L1- 45/35, Box Dips or Push Ups
L2- 75/55, Supported Ring Dips
Rx- Above
Comp- 115/85, Muscle Up into Ring Dips

 

THURSDAY

S/T
Bench Press  work to a heavy 5 Rep
Then do 5×5 at that weight

WOD

3 Rounds
20 Front Squats (95/65)
15 Push Press (95/65)
10 Over the Bar Burpees

L1 – 45/35
L2 –  75/55
Rx – Above
Comp 135/95

FRIDAY – No Afternoon Classes Cornucopia Cup Prep

S/T
Handstand Push Ups Technique
Find a challenging version and then climb the ladder and come back down
1-2-3-4-5-6-7-6-5-4-3-2-1

WOD

15 Min AMRAP
Climb the Ladder
1 Box Jump
1 Bar Muscle Up
1 Deadlift 225/155
2…
3…
4… etc.

L1 – 16”, Ring row to ring push Up, 55/35
L2- Jumping Bar Muscle Ups, 155/105
Rx – above
Comp – 275/205, Ring Mu, 30”/24”

 

SATURDAY – NO CLASS Cornucopia Cup!!!!

WOD 

Test of Fitness 2018 Cornucopia Cup
RX
12 Min AMRAP
50 Double Unders
50 Plate Snatches (45/35)
50 Double Unders
40 Unbroken US Kettlebell Swings (53/35)
50 Double Unders
30 Unbroken Wall Balls (20/14) both to a 10-foot target
Scaled
12 Min AMRAP
100 Single Unders
50 Plate Snatches (35/25)
100 Single Unders
40 Unbroken US KB Swings (35/26)
100 Single Unders
30 Unbroken Wall Balls (14/10)

TEST OF GRIT 2018 Cornucopia Cup
Grit – 12 Min Running Clock 
for total reps
2 Rounds
2 Min Every 30 sec 
5 Deadlifts (hold in the hang)135/95
2 Min Every 30 sec
5 Front Squats (hold in the front rack) 135/95
2 Min ME Cal Row
All deadlifts must be T&G. If you drop the barbell or your hands come off in the front rack your workout is over. You can not lap the bar at any point, and it must be a double overhand.. the workout will start with everyone in the hang position. 
No rest between the rower and deadlifts to start round 2…. You will get credit for all reps+calories completed.

Test of Strength 2018 Cornucopia Cup
It will be a Deadlift/ Clean/ Clean and Jerk Ladder…
You will step up to the bar and declare your lift to the judge and you will then have 45 seconds at the “start” command to perform that lift. You will have as many attempts as you need within the 45 seconds to get the lift. If you do not complete the lift in the 45 seconds your test of strength will be over…so choose your lift wisely. You will get 1 point for a deadlift, 2 points for a clean and 3 points for a clean and jerk. The weights will be as follows. And yes… any kind of clean will be ok for the clean and clean and jerk (but a thruster will not be allowed).
Men’s Weights RX
155
185
205
225
245
265
285
305
Women’s Weights Rx
105
125
135
145
155
165
175
185
Men’s Scaled Weights 
115
135
155
185
205
225
245
265
Women’s Scaled Weights 
65
85
95
105
115
125
135
145

Metcon Programming 11/12/18 to 11/17/18

MONDAY

WOD

7 Rounds /1 Min rest between Rounds
2 Min AMRAP
10 Wall Balls
10 Slam Balls
10 Sit Ups

 

TUESDAY

WOD

25 Min EMOM
Min 1- Farmers Hold/ Deadlifts
Min 2- Overhead Plate Hold/ Plate Snatches
Min3- Plank Hold / Sit Ups 
Min4- Wall Sit / Wall Balls
Min5- Deadhang/ Ring Rows

 

WEDNESDAY

WOD

Metcon Gone Bad
4 Rounds/ 1 Min rest btw rds
1 Min ME each station
Rope Jumps
Wall Balls
Cal Row
Burpees
Dumbbell Snatch

 

THURSDAY

WOD

TBD

 

FRIDAY

WOD
TBD

SATURDAY

WOD

No MetCon Cornucopia Cup!!!