Today’s Workout of the Day

 

Below you will find todays WOD. Please be on time and ready to make this the best hour of your day.

 

FRI NOVEMBER 08, 2019 11/8/19

Warm-up: Muscle Ups Warm Up

Row 500m
2x
10 hip drives
10 arch/hollow swings
5 Burpees
5 ring turnovers
10 Good Mornings

Metcon

Crossfit Games Open 20.5 (Ages 16-54) (Time)

For time, partitioned any way:
40 muscle-ups
80-cal. row
120 wall-ball shots, 20/14 lb ball to 10 /9 ft.

Time cap: 20 min.

Crossfit Games Open 20.5 Scaled (Ages 16-54) (Time)

For time, partitioned any way:
40 chin-over-bar pull-ups
80-cal. row
120 wall-ball shots, 14/10 lb ball to 10/ 9 ft.

Time cap: 20 min.

THU, NOVEMBER 07, 2019 11/7/19

Warm-up: Leg Warm Up

4x
20 lateral band step overs
5 lateral box step ups (each leg)
5 1-1/4 wall balls
150m row

Weightlifting

Front Squat (5x8@67.5%)

Metcon (No Measure)

12 min E2MOM
A: 7 airsquats and 5 toes 2 bar
B: Rest

WED, NOVEMBER 06, 2019 11/6/19

Warm-up: Hot In Herre Warm-up

25 Cal Assault Bike
3 Rounds:
5 Strict Pull-ups
10 light goblet squats
5 ring dips
20 4-count flutter kicks
10 supermans

Tabata Plank Hold (No Measure)

Tabata Plank Hold

Metcon (AMRAP - Rounds and Reps)

20 min AMRAP
200m Run
15 KBS (53/35)
200m Row
15 Box Facing Box Jump Overs (24/20)

TUE NOVEMBER 05, 2019 11/5/19

Warm-up: Snatch Warm Up

30 cal row
3x
10 PVC pass thrus
10 handstand or plank scap retractions
10 angel wings against wall
5 Behind the neck Snatch grip push presses with barbell
5 OHS with Barbell

Metcon (Weight)

20 min
Every 30 seconds
1 power snatch (135/95)

MON, NOVEMBER 04, 2019 11/4/19

Warm-up

2 Min Row
3x
10 Good Mornings
10 1-Leg Hip Bridges (10 each leg)
10 V Sit Ups
10 Banded Hamstring Curls
10 Deck Squats (1-leg, if possible)
then
Hold Bottom of Squat with Kettlebell 2 min

Weightlifting

Back Squat (5x5@75%)

Metcon (for time)

4 rounds for time
50 double unders
20 HRPU

FRI, NOVEMBER 1, 2019 10/31/19

Crossfit Open 20.4

Metcon (for time)
30 box jumps, 24 in.
15 clean and jerks, 95/65lb
30 box jumps, 24 in.
15 clean and jerks, 135/85lb
30 box jumps, 24 in.
10 clean and jerks, 185/115lb
30 single-leg squats
10 clean and jerks, 225/145lb
30 single-leg squats
5 clean and jerks, 275/175lb
30 single-leg squats
5 clean and jerks, 315/205lb

Time cap: 20 minutes

THU OCTOBER 31, 2019 10/31/19

Warm-up: Row Warm-up

Row 1000
3x
20 ft Duck Walk
20 ft Bear Crawl
10 Banded Step Outs
10 Ring Rows
10 Light KB Swings
5 Burpees

Weightlifting

Front Squat (5x8 @ 65%)

Metcon (No Measure)

12 min E2MOM
A: 6 strict pullups
B: 6 strict ring dips

WED OCTOBER 30, 2019 10/30/19

Warm-up: Posterior Warm-up

2 Min Row
3x
10 Good Mornings
10 1-Leg Hip Bridges (10 each leg)
10 V Sit Ups
10 Banded Hamstring Curls
10 Deck Squats (1-leg, if possible)
then
Hold Bottom of Squat with Kettlebell 2 min

Metcon (for time)

5 rounds for time
20 cal assault bike
3 deadlifts (275/195)
20 cal assault bike
15 sit-ups

TUE OCTOBER 29, 2019 10/29/19

Warm-up: Shoulder warm-up

2 Min Assault Bike
3x
10 Pass Through With PVC
10 Arch/hollow on rig
Seal Slider One Length of Gym
3 Wall Walks or strict HSPU
5 Burpees

Weightlifting

Shoulder Press (5x3 with 3 Sec descent, ascending weight)

Metcon (for time)

40 Dumbbell Snatches (50/35)
**alternate arms every 5 reps**
**5 OH Lunge every 5 reps**
200m run with DB
30 DB snatches with 5 OH lunge every 5 reps
200m Run with DB
20 DB snatches with 5 OH lunge every 5 reps
200m Run with DB
10 DB snatches with 5 OH lunge every 5 reps
200m Run with DB

MON OCTOBER 28, 2019 10/28/19

Warm-up: Leg Warm Up

4x
20 lateral band step overs
5 lateral box step ups (each leg)
5 1-1/4 wall balls
150m row

Weightlifting: Back Squat (5x5 @70%)

30 Second max effort double unders after each set

Metcon (for time)

4 Rounds for Time
250m Row
15 Hang Power Cleans (135/95)
10 Chest 2 Bar Pull-Ups

FRIDAY, OCTOBER 25, 2019

Crossfit Games Open 20.3 (Ages 16-54)

For time:
21 deadlifts, 155/225lb.
21 handstand push-ups
15 deadlifts, 155/225lb.
15 handstand push-ups
9 deadlifts, 155/225lb.
9 handstand push-ups
21 deadlifts, 205/315lb.
50-ft. handstand walk
15 deadlifts, 205/315lb.
50-ft. handstand walk
9 deadlifts, 205/315lb.
50-ft. handstand walk
Time cap: 9 min.

Crossfit Games Open 20.3 Scaled (Ages 16-54) (AMRAP - Reps)

For time:
21 deadlifts, 95/135 lb.
21 hand-release push-ups
15 deadlifts, 95/135 lb
15 hand-release push-ups
9 deadlifts, 95/135 lb
9 hand-release push-ups
21 deadlifts, 135/185 lb.
50-ft. bear crawl
15 deadlifts, 135/185 lb.
50-ft. bear crawl
9 deadlifts, 135/185 lb.
50-ft. bear crawl

Time cap: 9 min.

THURSDAY, OCTOBER 24, 2019

Warm-up: DU Warm Up

2 min Double Unders/Attempts
3 Rounds
10 Pass Throughs with PVC
10 Air Squats
10 Scorpions
5 Burpee Pull-Ups
Bear Crawl Down and Back

Front Squat (5x8 @ 62.5%)

400m run after each set

WEDNESDAY, OCTOBER 23, 2019

Warm-up: Don't Skip the Warm-Up

30 Cal Row
then
3x
10 PVC pass thrus
30 sec hollow hold
30 sec superman hold
10 Deadbug with band
10 Stationary Lunges
Walk down and back with dumbbell overhead

Metcon (for time)

10-20-30-20-10
Shoulder to OH (95/65) // hombro a cabeza
Cal assault bike // cals en bicicleta
Ab Mat Sit-ups // abdominales
*3 Wall Walks at beginning, end, and between each round

TUESDAY, OCTOBER 22, 2019

Warm-up: Snatch Warm Up

30 cal row
3x
10 PVC pass thrus
10 handstand or plank scap retractions
10 angel wings against wall
5 Behind the neck Snatch grip push presses with barbell
5 OHS with Barbell

Weightlifting

Power Snatch (5x2 ascending) // Arranque (5x2 ascendente)

Metcon (for time)

15 Deadlifts @60% // 15 peso muerto @60%
15 Bar Facing Burpees // 15 barra de frente burpee
12 DL @65% // 12 peso muerto @65%
15 Bar Facing Burpees // 15 barra de frente burpee
9 DL @70% // 9 peso muerto @70%
15 Bar Facing Burpees // 15 barra de frente burpee

MONDAY, OCTOBER 21, 2019

Warm-up: You're doing a s**t ton of squats today

500m Row
1 min hold reclined squat stretch on wall
1 min couch stretch on wall, each leg
2x
Spiderman Lunge Down
Side Step Lunge Back
10 Wall Ball

Weightlifting

Back Squat (5x5 @ 65%)

Metcon (for time)

3 RFT:
400m run
20 box jumps (24/20)
20 Wall Ball shots (20/14)

SATURDAY, OCTOBER 19, 2019

Warm-up: Hot In Herre Warm-up

25 Cal Assault Bike
3 Rounds:
5 Strict Pull-ups
10 light goblet squats
5 ring dips
20 4-count flutter kicks
10 supermans

Metcon (for time)

Partner WOD, divide work evenly
3 rounds for time
30 clean and jerks (135/95)
40 cal assault bike
50 box jump overs (24/20)

FRI OCTOBER 18, 2019

Warm-up: Top and Bottom Warm Up

Tabata Bike
3x
10 PVC Pass Throughs
10 Good Mornings
10 Plank Scap Retractions
5 HS Negatives
10 Leg Swings
10 Scorpions

Metcon

Crossfit Games Open 20.2 (Ages 16-54) (AMRAP - Reps)

Complete as many rounds as possible in 20 minutes of:
4 dumbbell thrusters (50/35) // 4 thrusters con mancuerna
6 toes-to-bars // 6 pies a la barra
24 double-unders // 24 saltos dobles

Crossfit Games Open 20.2 Scaled (Ages 16-54) (AMRAP - Reps)

Complete as many rounds as possible in 20 minutes of:
4 dumbbell thrusters (35/20) // 4 thrusters con mancuerna
6 hanging knee-raises // 6 rodilla que cuelga levanta
24 single-unders // 24 salto la cuerda

THU OCTOBER 17, 2019

Warm-up: Leg Warm Up

4x
20 lateral band step overs
5 lateral box step ups (each leg)
5 1-1/4 wall balls
150m row

Weightlifting

Front Squat (5x5) // Sentadilla Frontal

Metcon (Time)

2 rounds for time // 2 rondas por tiempo
600m run // carrera de 600 metros
60 double unders // 60 saltos dobles
200m run // carrera de 200 metros
20 slam balls (20/15) // 20 bola de golpe

WED OCTOBER 16, 2019

Warm-up: Getting Warmer...

4 Rounds:
25 Double Unders/ Attempts
Bear Crawl Down, Crab Walk Back
5 Burpee Pull Ups
5 Strict Ring Dips or negatives

Metcon: (No Measure)

24 min EMOM
A: 2 rope climbs (Dos subidas de cuerda)
B: 12/10 cal bike (12/10 cals en bicicleta)
C: 24 russian twist (24 giros Rusos)
D: Rest (Descanso)

TUE OCTOBER 15, 2019 10/15/19

Warm-up: Slamball Warm-Up

500m Row/ 400m Run
2x
20 Slam Balls
Down and Back Seal Gliders
5 ring dips
20 walking lunges with Plate Overhead (45/25)

Tabata Flutter Kicks (No Measure)

Tabata Flutter Kicks

Weightlifting

Deadlift (10x1)

Metcon (Time)

500m row
42 kb hang snatch (53/35)
500m row
30 kb hang snatch
500m row
18 kb hang snatch
500m row

MONDAY, OCTOBER 14, 2019

Warm-up: Posterior Warm-up

2 Min Row
3x
10 Good Mornings
10 1-Leg Hip Bridges (10 each leg)
10 V Sit Ups
10 Banded Hamstring Curls
10 Deck Squats (1-leg, if possible)
then
Hold Bottom of Squat with Kettlebell 2 min

Weightlifting

Back Squat (5x5@ 60%)

Metcon (Time)

10 Rounds of Cindy for time
5 Pull-Ups
10 Push Ups
15 Airsquats

SATURDAY, OCTOBER 12, 2019

Warm-up: Hot Tamale Warm Up

800m Run
3x
10 Pass Thrus with PVC
10 Slow Descent (and decent!) Push Ups
10 Cat/Cow
High Knees Down/ Butt Kicks back
10 Jump Squats

Metcon (Time)

Partner WOD, Divide work evenly
4 Rounds For Time
40 Cal Row
40 KB lunges in goblet hold (50/35)
400m Run
40 Kettlebell Swings
40 Box Jumps (24/20)

FRIDAY, OCTOBER 11, 2019

Warm-up: Snatch Warm Up

30 cal row
3x
10 PVC pass thrus
10 handstand or plank scap retractions
10 angel wings against wall
5 Behind the neck Snatch grip push presses with barbell
5 OHS with Barbell

Metcon

Crossfit Games Open 20.1 (Ages 16-54) (Time)

10 rounds for time of:
8 ground-to-overheads, 95 lb/65lb
10 bar-facing burpees

Time cap: 15 minutes

Crossfit Games Open 20.1 Scaled (Ages 16-54) (Time)

10 rounds for time of:
8 ground-to-overheads, 65 lb /45lb
10 bar-facing burpees*

*May step over bar on burpees

Time cap: 15 minutes

THU OCTOBER 10, 2019

Warm-up: Posterior Warm-up

2 Min Row
3x
10 Good Mornings
10 1-Leg Hip Bridges (10 each leg)
10 V Sit Ups
10 Banded Hamstring Curls
10 Deck Squats (1-leg, if possible)
then
Hold Bottom of Squat with Kettlebell 2 min

Weightlifting

Front Squat (5x8 @ 55%)

Metcon (No Measure)

12 min EMOM
A: 6 strict pull ups
B: 9 box jumps (30/24)

WED, OCTOBER 09, 2019

Warm-up: Row Warm-up

Row 1000
3x
20 ft Duck Walk
20 ft Bear Crawl
10 Banded Step Outs
10 Ring Rows
10 Light KB Swings
5 Burpees

Metcon (No Measure)

Review 3 position clean

Metcon (Weight)

5 rounds
Every 4 min on the min
Run 400m
5 power cleans, ascending weight
Rest and change weight in remaining time
Score is heaviest weight lifted

TUE, OCTOBER 08, 2019

Warm-up: Shoulder Scap Work

400m run
2x
10 Plank Scap Retractions
10 Hanging Scap Pulls
10 Arch/Hollow swings
5 Heel to toe touch in space (Handstand kick-ups
5 Strict HSPU or negatives
Finish 1x
15 banded I’s/T’s/Y’s
Overhead KB (35/20) Walk Down&Back

Metcon (No Measure)

15 min Handstand Practice

Metcon (AMRAP - Rounds and Reps)

15 min AMRAP
15 toes 2 bar
12 ft Handstand Walk
9 HSPU