WORKOUT OF THE DAY
CHUCK
FITNESS
WOD
1) 5 Min EMOM
15 Kb swings Rx1 70/53, Rx2 62/44, Rx3 53/35
add 1 swing every round
2) Pushpress
5 x 4 ascending
3) 2 RFT
Run 400m
15 S2O Rx1 135/85, Rx2 115/75, Rx3 95/55
2 Pegboards Rx2 8/5 strict pull-ups , Rx3 12 kipping pull-ups
WOD
1) 3 RFT
20/16 cal Row
20 Wallballs Rx2 16, Rx3 12
T2B Rx1 20, Rx2 16, Rx3 12
2) Backsquat
5 x 4 ascending
3) Deadlift Ladder - TNG at min 5 reps
15 Deadlifts Rx1 225/155, Rx2 185/115, Rx3 135/85
1:30 Rest
15 Deadlifts Rx1 275/185, Rx2 225/155, Rx3 185/115
1:30 Rest
15 Deadlifts Rx1 Rx1 315/225, Rx2 275/185, Rx3 225/155
WOD
1) 8 min emom
Rope Climb Rx1 3, Rx2 2, Rx3 1
LSit - 30 sec hold
2) Bench Press
2 x 5 same
2 x 4 same
2 x 3 same
3) 2 RFT
Row 25/20 cals
25 Kb swings 53/35
25 HSPUs Rx2 20, Rx3 15
Sled Pull D/B 45/25
WOD
1) Pwr Clean
15 mins
work up to heavy 1 rep
2) Deadlift
2 x 5 same
2 x 4 same
2 x 3 same
3) 3 RFT
Run 200m
8 Front squat Rx1 185/125, Rx2 155/105, Rx3 135/85
12 Box jump overs 24/20
WOD
1) 3 RFT
Run 400m
5 Burpees
Bike 1 mi/ .9
5 burpees
Row 500/450m
5 Burpees
Ski 500/450m
5 Burpees
Sled Push D/B
WOD
1) Shoulder Press
2 x 5 same
2 x 4 same
2 x 3 same
2) Cindy
20 min amrap
5 pull-ups
10 push-ups
15 situps
WOD
1) 9 min emom
Wallballs 30/20# Rx1 16, Rx2 14, Rx3 12
GHDSU Rx1 16, Rx2 14, Rx3 12
KB swings 70/53# Rx1 16, Rx2 14, Rx3 12
2) Backsquat
2 x 5 same weight
2 x 4 same weight
2 x 3 same weight
3) 3 RFT
10 DB Front Rack lunges Rx1 50/35, Rx2 40/25, Rx3 35/20
Bike 15/12 cals
10 DB Box step ups 24/20
Row cals 15/12 cals
WOD
1) 8 min emom
Ski 10/8 cals
Lsit 30 sec hold
2) Bench Press
5 x 5 ascending
3) 3 RFT
10 Bar Mups Rx2 C2B/ push-ups Rx3 Pullups /push-ups
sumo hipull Rx1 115/75 Rx1 12, Rx2 9,Rx3 6
S2O 115/75 Rx1 12, Rx2 9, Rx3 6
Rope climbs Rx1 4, Rx2 3, Rx3 2
WOD
1) 8 min Emom
Bar Facing Burpee Rx1 8, Rx2 6, Rx3 4
6 Squat cleans Rx1 165/125, Rx2 135/95, Rx3 115/75
2) Backsquat
5 x 5 ascending
3) 3 RFT
10 Pwr Snatch Rx1 135/95, Rx2 115/75, Rx3 95/55
10 Pistols (alt)
10/8 cal Row
WOD
1)For Time
2 RFT
Run 400m
Sled Pull
Bike 1.5/ 1.3
Lunge D/B
Row 500/450m
Suicide
Ski 500/450m
15 Burpees
1) For Time
200 sit-ups
2) Barbell Complex
1 Pushpress/ 2 Pushjerk/ 1 split jerk
6 x ascending
3) 4 RFT
Run 200m
Hspus Rx1 15, Rx2 10, Rx3 15/10 push-ups
Ski 250/225m
WOD
1) 3 RFT
Row cals 15/12
T2B 15, Rx2 12, Rx3 9
Kb swings 15 Rx1 70/53, Rx2 62/44, Rx3 53/35#
2) Deadlift
5 x 4 ascending
3) 10 min amrap
20 DB Pwr Snatch Rx1 50/35, Rx2 40/25, Rx3 35/20
20 DB Clean
20 Box jumps 24/20
WOD
1)Crossfit Open 20.5
20 min cap
You can do reps in any order
40 ring muscle ups
80 cals Row
120 Wallballs 20/14#
WOD
1) 3 RFT
8 Burpee Box overs 24/20
8 Slamballs 100/70
Bike 15/12 cals
2) Back squat
6 x 3 ascending
3) Sprint intervals
2 Rounds
Run 400m
2 min rest
Run 200m
1 min rest
WOD
1)
20 WB leglifts 20/14#
Sled Push D/B 25/Empty
Run 800m
15 WB leg lifts
Sled Push D/B 35/10
Bike 1.5/1.3
10 WB leg lifts
Sled Push D/B 45/20
Row 1,000/900m
5 WB leglifts
Sled Push D/B 55/30
Ski 1,000/900m
WOD
1) 6 sets
GHD Holds/ Lsits
30 sec hold/1 min rest
2) Bench Press
5 x 4 all sets same
3) For Time
30 S2O Rx1 115/85, Rx2 95/65, Rx3 75/55
Row 500/450m
15 Burpees
20 S2O
Row 250/225m
10 Burpees
10 S2O
Row 125/110m
5 Burpees
WOD
1) 8 min amrap
Ski 150/135m
15 KB swings 53/35#
15 air squats
2) Front squat
5 x 4 ascending
3) 3 RFT
GHDSU Rx1 20, Rx2 17, Rx3 14
Wallball Rx1 20, Rx2 17, Rx3 14
Deadlift Rx1 20, Rx2 17, Rx3 14
Run 200m
WOD (Time Cap 20 mins)
1) 20.4 CroosFit Open
30 Box Jumps 24/20#
15 Clean/Jerks 95/65
30 Box Jumps
15 Clean/Jerks 135/85
30 Box jumps
10 Clean/Jerks 185/115
30 One legged Squats
10 Clean/Jerks 225/145
30 One legged Squats
5 Clean/Jerks 275/175
30 One legged Squats
5 Clean/Jerks 315/205
WOD
1) 3RFT
Wallballs 30/20# Rx1 20, Rx2 16, Rx3 12
Row cals Rx1 20, Rx2 16, Rx3 12
2) Backsquat /Deadlift
Superset 5 x 3 (of each movement)
3) Ski Tabata
Max calories
WOD
2 RFT
Sled Push D/B 25/Empty
Run 1,000m
Sled Push D/B 25/Empty
Bike 2/1.8 miles
