WORKOUT OF THE DAY
CHUCK
FITNESS
WOD
1) 9 min emom
Row Cals Rx1 16/12, Rx2 13/10, Rx3 10/8
Box Jumps Rx1 25, Rx2 20, Rx3 15
GHDSU Rx1 20, Rx2 17, Rx3 14
2) Front Squat
5 x 3 all same weight
3) 15 min amrap
Run 200m
T2B Rx1 15, Rx2 12, Rx3 9
6 squat cleans Rx1 155/110, Rx2 135/95, Rx3 115/75
WOD
1)CrossFit Open
20.1 WOD
15 min cap
8 Ground to Overhead 95/65
10 Bar facing Burpees
WOD
1)For Time
100 Sit-ups
2) Deadlift
5 x 5 ascending
3) For Time
Sprints
Run 2 - 400m w/ 1 min rest after each
Run 2 - 200m w/ 30 sec rest
WOD
35 mins of
Row, Bike, or Ski
Max Distance ..you have to pick one and stay on it!
WOD
1) 8 min emom
S2O Rx1 25, Rx2 20, Rx3 15 - 75/55#
Row cals Rx1 15/12, Rx2 13/10, Rx3 11/8
2) Bench Press
6 sets
alternating sets between 20 reps and 3 reps
3) 2 RFT
Peg Boards Rx1 3, Rx2 1, Rx3 3 Rope climbs
Pwr Snatches Rx1 15, Rx2 10, Rx3 7 - 95/65
Sled Pull D/B 45/25
Burpees 10
WOD
1) Weighted GHDSU
4 x 8 (KB Rx1 53/35, Rx2 44/26, Rx3 35/20)
1 min Rest between sets
2)Backsquat
6 sets of alternating 20 reps and 3 reps
20 reps @ 60% 1RM/ 3 reps @ 85% 1RM
3)16 min amrap
Run 200m
Box Jumps Rx1 15, Rx2 12, Rx3 10
T2B Rx1 15, Rx2 12, Rx3 10
15 Kb swings Rx1 70/53, Rx2 62/44, Rx53/35
WOD
1) 5 min emom
weighted Planks Rx1 55/35, Rx2 45/25, Rx35/15
35 sec Hold Rx1 Start 30 sec with 8/5 push-ups, Rx2 5/3 push-ups, Rx3 Hold
2) Bench Press
2 x 5 same
2x 4 same can not be more than 20# heavier than previous set
2 x 3 same /same as above
3) 3 RFT
Sled Pull D/B 45/25
Hspus Rx1 15, Rx2 10, Rx3 15/8 push-ups
10 Sumo Hi Pull (Set has to be Tng or 5 Burpee penalty) Rx1 115/75, Rx2 95/65, Rx3 75/45
10 S2O - Same weights as above
WOD
1)9 min emom
10 DB Box step ups Rx1 50/35, Rx2 40/25, Rx3 35/20 (DB in each hand hold by side)
20 DB Deadlift Rx1 50/35, Rx2 40/25, Rx3 35/20
10 DB Pwr Cleans Rx1 50/35, Rx2 40/25, Rx3 35/20
2)Backsquat
2 c 5 same
2 x 4 same
2 x 3 same
3) For Time (11 min cap)
27,21,15,9 reps of
Wallballs Rx1 30/20# , Rx2- 3 20/14#
Row Cals
Put Rowers by Rig
WOD
1) For Time
Run 400m Fwd/400m Bkwds
3 Rnds
Bike .4/.3 miles
5 push-ups
Row 150/135m
5 Burpees
Ski 150/135m
5 air squats
Run 200m Fwd/200m Bkwd
2 Rnds
Same as above
Run 100m Fwd/100m Bkwd
1 Rnd
Same as above
1) Lsit
5 x 30 sec hold
w/1 min Rest
2) Shoulder Press
5 x 6 ascending
3) 15 min amrap
Row 500/450m
20 Kb Swing
15 Slamball
10 Burpees
WOD
1)9 min emom
1-3mins 6 Squat Cleans Rx1 165/115, Rx2 135/95, Rx3 115/75
4-6mins Box Jumps Rx1 18, Rx2 16, Rx3 14
7-9mins Bike Cals Rx1 16/12, Rx2 14/10, Rx3 12/8
2) Front squat
5 x 3 ascending
3) 10 min amrap
Run 200m
T2B Rx1 15, Rx2 12, Rx3 10
10 Power Snatch Rx1 155/105, Rx2 135/85. Rx3 115/65
WOD
1) 5 min emom
Rope Climb Rx1 4, Rx2 3, Rx3 2
2) Bench Press
5 x 4 ascending
3) 3 RFT
Row 250/225m
Pullups Rx1 20, Rx2 15, Rx3 10
Ski 250/225m
GHDSU Rx1 20, Rx2 15, Rx3 10
WOD
1)Wallball “Disaster”
Rx1 125 reps, Rx2 105 reps, Rx3 85 reps
Using a 20/14# WB do as many reps ASAP at the 1st min do One Burpee, then continue with WB on 2nd min do Two Burpees, every min add a Burpee, continue until you reach WB reps
Burpee standard = Hop and clap
2) Deadlift
5 x 4 ascending
3) 3 RFT
50 sit-ups
25 Box Jump Overs
WOD
1) 9 min emom
16 Sumo Hi Pull Rx1 115/75, Rx2 95/65, Rx3 75/55
Row cals Rx1 16/13, Rx2 14/11, Rx3 12/9
Lsit 30 sec hold
2)Bench Press
5 x 4 ascending
30 sec hold /set / 30 sec hold
3) Max pullups
MIN 20 pull-ups
once you come off the bar Set is done or 20 minimum
WOD
1) 8 min Emom
Wallballs Rx1 17(30/20#), Rx2 14(30/20#),
Rx3 14 (20/14#)
10 Front Rack Lunges Rx1 155/105, Rx2 135/95, Rx3 115/75
2) Backsquat
Hold 30 sec/set/Hold 30 sec (Holds at top)
5 x 4 ascending
3) SLed Push Ladder
3 D/B
2 mins Rest
2 D/B
1 min Rest
1 D/B
WOD
2 RFT
25 Burpees
Run 1,200m
SKI 50/40 cals
Bike 1.5/1.3 miles
WOD
1) For Time
Row 750/675m
2) PushPress/Split
5 x 3/1 ascending
3) 3 RFT
Run 200m
20 DB Snatch Rx1 50/35, Rx2 40/25, Rx3 35/20
pushups Rx1 25/20, Rx2 20/16, Rx3 15/12
10 DB Cleans Same
WOD
1) GHD Holds
4 x 30 sec
1 min rest
2) Bench Press
2 x 4 ascending
2 x 3
2 x 2
3) For Time
Rope Climbs Rx1 10, Rx2 8, Rx3 6
Hspus Rx1 50, Rx2 35, Rx3 50/35 push-ups
3 min emom
Wallballs Rx1 18 reps 30/20#, Rx2 18 , Rx3 15 reps 20/14#
1:30 mins Rest
3 min emom
Front Rack Lunges 115/75# Rx1 18, 95/55# Rx2 18, Rx3 15
1:30 mins Rest
3 min emom (30 sec ME)
TGU DB Rx1 50/35, Rx2 40/25, Rx3 35/20
2) Snatch - Technique Work
15 mins - Don’t Go Over 70% 1RM
3) 3 RFT
1 Sled Push 45/25
15/12 cals on Bike
15 Sit-ups
1 min rest
9/11 WOD (Push Hard Remember who we are honoring with this WOD)
2,001 Run
11 Box Jumps 30/24
11 Strict Pullups
11 Thrusters 135/95 Rx2 115/75 Rx3 95/65
11 Power Cleans 185/125 Rx2 165/105, Rx3 145/85
11 Strict HSPU
11 KB Swings 80/62 Rx2 70/53, Rx3 62/44
11 Knees 2 Elbows
11 Deadlift 275/195 Rx2 245/165 Rx3 205/125
11 Push Jerks 185/125 Rx2 165/105, Rx3 145/85
2,001m Row
