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“Revel in the short-term pain of discipline, to avoid the long-term pain of regret.”

Mark Divine

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Wednesday: September 6, 2017 "Open WOD 11.5"

Open WOD 11.5

Pre

  • Myofascial Release / Tack and Floss / Troubled or Focused areas

WOD

As Many Reps As Possible in 20 Minutes.

  • 5 Power Cleans (M=65lbs-145lbs, F=35lbs-100lbs)
  • 10 Toes to Bar (Mod=Knees to Elbows or High Knee Raise with 3 Sec hold)
  • 15 Wallballs

Post

  • Spend time on a Strength Weakness or Focused Mobility or Skill Movement Improvement

Tuesday: September 5, 2017 "Just Get It Done"

Just Get It Done

Pre

  • Myofascial Release / Tack and Floss / Troubled or Focused areas

WOD

#1. 3 Rounds for time of:

  • 25 Kettlebell Swings (M=40lbs-55lbs, F=20lbs-35bs)
  • 25 Thrusters (M=65lbs-95lbs, F=45lbs-65lbs)

#2. Handstand Balance work for 5-10 minutes

  • Use a wall to balance, then try to come off the wall and hold a balance.

Post

  • Spend time on a Strength Weakness or Focused Mobility or Skill Movement Improvement

Wednesday: August 30, 2017 "Power Clean | WOD"

Power Clean | WOD

Pre

  • Myofascial Release / Tack and Floss / Troubled or Focused areas

WOD

#1. 20 minutes max of:

  • Work up to a heavy Power Clean

Rest and recover between #1 & #2 as needed

#2. 3 Rounds for time of:

  • 15 Hang Power Clean (M=95lbs-135lbs, F=65lbs-95lbs)
  • 15 Burpees

Post

  • Spend time on a Strength Weakness or Focused Mobility or Skill Movement Improvement

Tuesday: August 29, 2017 "Karen | Annie"

Karen | Annie

Pre

  • Myofascial Release / Tack and Floss / Troubled or Focused areas

WOD

#1. Karen (for time)

  • 150 Wallballs

Rest and recover as needed before Annie

#2. Annie (for time)

50-40-30-20-10 reps of:

  • Double Unders (MOD=Double the reps for Singles)
  • Sit-ups

Post

  • Spend time on a Strength Weakness or Focused Mobility or Skill Movement Improvement

Monday: August 28, 2017 "Running WOD"

Aerobic Threshold Running WOD

Pre

  • Myofascial Release / Tack and Floss / Troubled or Focused areas

WOD

30 minute easy run at "conversational" pace, break it down like this:

  • 0-5 minutes: Warm-up
  • 5-25 minutes: Every minute on the minute 10 second max effort, back to easy pace for the remaining 50 seconds (total of 20 sprints)
  • 25-30 minutes: Cool-Down

Running WOD from Chris Hinshaw aerobiccapacity.com

Post

  • Spend time on a Strength Weakness or Focused Mobility or Skill Movement Improvement

Friday: August 25, 2017 "Rahoi"

Rahoi

Pre

  • Myofascial Release / Tack and Floss / Troubled or Focused areas

WOD

As Many Rounds As Possible in 12 minutes of:

  • 12 Box Jumps (M=24", F=20")
  • 6 Thrusters (M=95lbs, F=65lbs)
  • 6 Bar-facing Burpees*

*Bar Facing Burpees=Perform your Burpee as usual but instead of jumping up to finish the burpee, jump over the bar.  Make sure you are facing the bar at the beginning of the motion and when you jump over the bar try to turn in the air to anticipate performing the next Burpee facing the bar. 

Hero WOD In Honor of: U.S. FBI Supervisory Special Agent Gregory J. Rahoi, 38, of Brookfield, Wisconsin, assigned to the Hostage Rescue Team, based in Quantico, Virginia, was killed on December 6, 2006, during a live-fire tactical training exercise at Fort A.P. Hill, near Bowling Green, Virginia.

Post

  • Spend time on a Strength Weakness or Focused Mobility or Skill Movement Improvement

Wednesday: August 23, 2017 "WOD"

WOD

Pre

  • Myofascial Release / Tack and Floss / Troubled or Focused areas

WOD

#1. Back Squat

  • 2-2-2-2-2 (5 sets of 2 reps)

#2. 5 Rounds for Overall Time:

  • 20 Wallballs
  • 10 Toes to Bar or 10 Knees to Elbows or 10 High Knee Hangs with 3 sec hold
  • 5 Hang Power Snatch (M=65lbs-135lbs, F=45lbs-95lbs)
  • Rest 2 minutes

#3. Not for time

  • 4 sets of 50 Flutter Kicks (2 count), 10 Sit-ups with Weight

Post

  • Spend time on a Strength Weakness or Focused Mobility or Skill Movement Improvement

Tuesday: August 22, 2017 "Running WOD"

Lactate Threshold Running WOD

Pre

  • Myofascial Release / Tack and Floss / Troubled or Focused areas

WOD

3 sets of:

  • 4x400 meters with 50 seconds rest between reps & 4 minutes rest between sets (so 400 meter run, rest 50 secs, 4 times, after the 4th run rest 4 minutes and repeat for a total of 3 sets)

Workout Pacing: Pick a moderate pace that is about 2.5 to 3.5sec/100 meter slower than your 1 mile PR pace. As example, an athlete with a 1 mile PR time of 6 minutes (or 22.5sec/100m) would have a target 400 meter time between 1:40-1:44 (or 25-26sec/100m).

Running WOD from Chris Hinshaw aerobiccapacity.com

Post

  • Spend time on a Strength Weakness or Focused Mobility or Skill Movement Improvement

Monday: August 21, 2017 "WOD"

WOD

Pre

  • Myofascial Release / Tack and Floss / Troubled or Focused areas

WOD

#1. 20 minutes max time to work up to a heavy Clean & Jerk (star at 50% of max and work up)

#2. As many Reps in 8 minutes of:

  • 4 Ground to Overhead (M=95lbs-185lbs, F=65lbs-125lbs)
  • 8 Pull-ups (Mod=Banded or Challenging Inverted)

#3. Not for time

  • 4 sets of 50 Flutter Kicks (2 count), 10 Sit-ups with Weight

Post

  • Spend time on a Strength Weakness or Focused Mobility or Skill Movement Improvement

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