Aug 30, 2018

8-31-18 WOD

12min AMRAP
3 Tall Box Jumps (Goal is to work
explosiveness with controlled land,
step down off box each rep.)
6 Sumodeadlift - Should be linkable 205/135
9 Weighted Sit Ups - hold 53/35 lb KB,
anchor feet okay


Challenge: set up for deadlift

Aug 29, 2018

8-30-18 WOD

challenge:
N/A

L2/L1
crossfit.com wod from 8-19-18

5 2-minute rounds of:
10 burpees
200-m sprint
Max-rep burpees
Rest 3 minutes between rounds.

Post WOD work on mobility. Focus on what sore or what is bothering you!

Aug 28, 2018

8-29-18 WOD

challenge:
Post WOD
3 rounds if possible
1 min side plank (left)
1 min side plank (right)
1 min plank
30 sec rest

L2
4 rounds
10 Toes 2 bar
12 single arm KB front rack lunges (53/35)
30 Du’s
*alt. Front rack lunges each round

L1
4 rounds
10 toes to wall
12 lunges

30 single unders

Aug 27, 2018

8-28-18 WDO

Challenge:
Post WOD
3 sets of
20 seated DB press
1min face up chinese plank (shoulder and heals on box’s)

L2/L1
Grace
30 Clean and Jerks for time
135/95 L1- scale load as needed

*power clean and power jerks are acceptable

Aug 26, 2018

8-27-18

challenge:
1min max burpees

L2
3 rounds
400m run
30 wall balls 20/14lbs to 10 ft.
20 kb swings 53/35

L1
3 rounds
200m run
30 goblet squats
20 kb swings

Aug 24, 2018

8-25-18 WOD

For time:
150 Step-ups 25/15. HEIGHT IS VERY IMPORTANT!! Knee stays right at or below hip crease.
Be sure to alternate legs on the up & down
No hook grip on the dumbbells
Use the muscle of the leg on the box to complete the step-up, not momentum.

L*-Reduce Reps as needed. Set a goal. 75 for example. Or set a Time cap.7 Mins for Example.

Aug 23, 2018

8-24-18 WOD

6 Rounds
3 snatches 155/105 (TnG or Singles OK w/ Good set up & Execution)
2 Rounds Cindy - Oregon Games Competitors complete c2B


Warm Up PWR Snatch

20 min cap.

Aug 22, 2018

8-23-18 WOD

4 Rounds
400m Run
25 GHD - Sub V-Up or Weighted sit up
(feet anchored OK)
20 Hip Extension (back flat, hinge
forward from hip) - Sub empty barbell
Good AM’s
Rest 2min Between Sets


L1*
20min AMRAP
350m Row
15 Sit Ups
10 Supermans
5 Good AM’s Holding Light KB

Aug 21, 2018

8-22-18 WOD

Deadlift
3-3-3-3-3


3 Rounds FT
10 Deadlifts 275/185 (don’t exceed 70% 1rm.
This should be slightly heavier than a slightly
higher volume deadlift WOD, but we still want
to be in touch n go, move good load.)
50 DU’s - L1 125 singles

7 MIN STRICT CAP

Aug 20, 2018

8-21-18 WOD

2 Rounds for time:
100 ft. Walking lunge - no load
75 feet Handstand Walk
50/40 Calories Rowing
25 Push Press 95/65 (no jerks)

L1
15min AMRAP
10 Walking Lunges
10 Strict Press - Light
20 cal row

20 sec OH Hold w/ 2 objects - good lock out

Aug 19, 2018

8-20-18 WOD

OHS
15-12-9-6-3


Building to todays Heavy 3! We want good sets,
so pair up and help each other for
depth/counting, ect.


If you choose to not lift heavy today.
Choose one, not both:


Alternative Met Con
2 Rounds
2000m Row
40 OHS 45/35

Aug 17, 2018

8-18-18 WOD

AMRAPX 12
9 KBS
6 Burpee Box Jump Overs
3 Front Squat (Choose load according to jumping Ability post squats after a few rounds - Don’t exceed 70% 1RM)

*Focus on the box jump overs. Legs will fatigue and effect this movement. Reduce Reps or Height, or sub step ups if quality of jump goes away.

Aug 16, 2018

8-17-18 WOD

TABATA
ROW for CAL
SIT UP
PUSH UP

AIR SQUAT

Aug 15, 2018

8-16-18 WOD

15min EMOM

1)10-15 Supine Ring Pull Ups (RX- Chest and hips are aligned w/ Feet at finish of pull)
2)20 Ft HS WALK - SUB Feel Good Load OVERHEAD for 30 Seconds

3)10 Deadlifts (should be TnG, practice GOOD cycling. Don’t exceed 70% 1RM.)

Aug 14, 2018

8-15-18 WOD

15 Rounds
50 M DB Carry or KB. 53/35

25 DU - sub 50 singles

Lighten Load as needed and Scale as needed.

Aug 13, 2018

8-14-18 WOD

15 Min AMRAP
250/200m Row
8 Burpees


If rowers are limited
*Complete 20 total Rounds FT
with a teammate, alternating
after a full round is complete

Aug 12, 2018

8-13-18 WOD


Challenge:10 min emom :
3 hang pwr snatch (one load)

WOD:
35 weighted sit up buy in 53/35
5RFT
10 OHS (115/75)
12 TTB
(L1 sub 20 sculling sit up or v-up).
(Intensity will allow work to be completed
in less than 15 min)
Scale as needed

Aug 11, 2018

SAT WOD

Challenge:
Pre wod
30 sec max assault bike/ sub row for calories

Hang Squat Clean

3-3-3-3-3-3-3

Aug 9, 2018

9-10-18 WOD

L2
10 min AMRAP
1 Burpee box jumps
1 Overhead squats
2 BBJ
2 OHs
3 BBJ
3 OHs
4 BBJ
4 OHs
5 BBJ
5 OHs
6…... add one rep each round

Challenge:
Max strict HSPU’s

L1- 3x5 seated db press

Aug 8, 2018

8-9-18 WOD

L2
4 rounds
15 Deadlifts 225/135
400m run

L1
3 rounds
15 deadlifts (scale weight as needed)
400m run

Challenge
Post wod

3x max plank hold

Aug 7, 2018

8-8-18 WOD

L2/L1
4x500m row 2 min rest between rounds

Challenge
Take ten min to find max unbroken Du’s
Score to beat, Fern with 529.

Aug 6, 2018

8-7-18 WOD

L2
21-15-9-15-21
Pull ups
Push ups
Air Squats
Sit ups

L1
21-15-9-15
Ring row
Knee push ups
Air squats
Sit ups

Challenge
Post wod
3x max nose to wall Handstand hold

L1- scale from plyo box

Aug 5, 2018

8-6-18 WOD

Post warm up/ pre lifting
2x10 with barbell
Back squat
Shoulder press
deadlifts , to half shin

CrossFit Total
Back squat, 1 rep
Shoulder press, 1 rep
Deadlift, 1 rep

*Please read this article before atempting the CrossFit Total, https://journal.crossfit.com/article/cfj-the-crossfit-total

This benchmark workout is meant to be a test of strength. Beginning athletes should worry less about the rules of the Total, and treat today as an opportunity to practice and get comfortable with heavy lifts. Be aware of your mechanics and stop adding weight if your technique becomes unsafe.