WORKOUT OF THE DAY
CHUCK
FITNESS
WOD
1) 3 RFT
10 Backsquat Rx1 225/160, Rx2 185/130, Rx3 135/95
20/16 Bike Cals
10 Box jumps
2) Deadlift
5 x 4 ascending
3) 7 mins to complete
Pistols Rx1 100, Rx2 70, Rx3 100 jumping lunges
Row 50/40 cals
then 7 mins to hit heaviest complex of
1 Pwr clean/ 1 hang clean/ 1 Fr squat / 1 jerk
WOD
For Time
100 sit-ups - Buy In
2 RFT
Run 400m
30 Wallballs 20/14
Bike 1,000/900m
30 Kb swings 53/35
Row 500/450m
30 Box step ups 24/20
Ski 500/450m
30 One arm DB snatch 50/35
100 sit-ups - cash out
WOD
1) 3 RFT
Row 500/450m
Rope Rx1 2 LL, Rx2 1 LL , Rx3 2 RC
2) 5 min ME
Rx1 Strict HSPUs , Rx2 HSPU, Rx3 Push-ups
3) 9 min amrap
12 Burpees
12 Slamball O/S 100/70#
WOD
1) 12 min Emom
Bike Rx1 18/15, Rx2 16/13, Rx3 14/11
8 Hang Pwr Clean Rx1 165/115, Rx2 135/95, Rx3 115/75
T2B Rx1 18, Rx2 16, Rx3 14
Row Rx1 16/13, Rx2 14/11, Rx3 12/9
2) Backsquat
5 x 3 same 85%
3) 2 RFT
Run 400m
10 OH squat Rx1 135/95, Rx2 115/75, Rx3 95/65
WOD
1) CrossFit Open 22.3
12 min cap
21 pull-ups
42 Dus
21 Thrusters 95/65
18 C2B
36 Dus
18 Thrusters 115/75
15 BMups
30 Dus
15 Thrusters 135/85
WOD
1) 8 min Amrap
Run 200m
25 Wallballs
2) Deadlift
4 x 7 ascending
3) Snatch
20 min to find 1 rep max
WOD
2 RFT
shuttle Run
Sled push D/B 45/25
shuttle Run
Bike 1,000/900m
35 Box Step ups
Row 500/450m
35 GHDSU
Ski 500/450m
35 Lunges
WOD
1) 3 RFT
Ski 500/450m
8 Bar Muscle ups Rx2 4 BMups , Rx3 8 C2B
2) Push Press
2 x 3 ascending
Push jerk
2 x 3 ascending
Split Jerk
4 x 1 ascending
3) 5 RFT (12 min Cap)
8 Power Snatch Rx1 135/95, Rx2 115/75, Rx3 95/65
Bike 30/24 cals
WOD
1) 9 min EMOM
Wallballs Rx1 20, Rx2 17, Rx3 14
GHDSU Rx1 20, Rx2 17, Rx3 14
KB swings Rx1 20, Rx2 17, Rx3 14
2) Front Squat
6 x 3 ascending
3) 3 RFT
Row 500/450m
Rope Climbs Rx1 2 LL, Rx2 1 LL, Rx3 2 RC
8 Hang Pwr Clean Rx1 165/115, Rx2 135/95, Rx3 115/75
WOD
1) CrossFit Open 22.2
10 min Cap
Reps 1, 2,3, ….10,9,8,7 …2,1
Deadlift 155/225
Bar facing Burpees
WOD
1) Open gym/ Skills day
practice Dus, pull-ups, C2B, Bar Muscle ups etc
If you don’t want to practice you can pull an old workout and hit it
WOD
1) For Time
Bike 8 mins Max Cals
1:30 rest
Row 8 min Max cals
1:30 rest
Ski 8 min Max cals
1:30 rest
Run 1 mile
Score is Run time and Total calories
Rest times are not included
WOD
1) 10 min E2M
Ski 15/12 cals
Hspu Rx1 15, Rx2 10, Rx3 15/12 push-ups
2) Push Press
4 x 4 ascending
3) 2 RFT
Bike 1,000/900m
15 Goblet squats Rx1 70/53, Rx2 62/44, Rx3 53/35
15 Slamballs 70/50
WOD
1) 6 min Emom
8 Squat clean Rx1 165/115, Rx2 135/95, Rx3 115/75
2) Sprints
Run 400 x 3
Rest 1:15 between intervals
Row 500/450 x 3
Rest 1:15 between intervals
3) Deadlift
4 x 4 ascending
WOD
22.1 Open Wkout
15 min amrap
3 Wall Walks
12 DB one arm snatch 50/35#
15 Box overs (no rebounding) 24/20”
WOD
1) 3 RFT (time cap 25 mins)
Bike 35/28 cals
25 Kb swing Rx1 70/53, Rx2 62/44, Rx3 53/35
15 Knees 2 Elbows
10 Devil Press Rx1 50/35, Rx2 40/25, Rx3 35/20
5 man makers - same
2) Backsquat
5 x 5 ascending
WOD
For Time
2 RFT
Sled Push D/B 45/25#
Run 600m
Row 750/675m
Ski 750/675m
Bike 1,500/1350m
Rest 2 mins
WOD
1) 3RFT
25 Push Press WB (no squat/ push press to hit target)
15 hang clean Rx1 135/95, Rx2 115/75, Rx3 95/65
10 GHDSUs
2) Strict
Rx1 Ring Miscle ups, Rx2 C2B, Rx3 pull-ups
5 sets ME with 3 mins rest between
3) 3 RFT
Ski 500/450m
HSW Rx1 80 ft, Rx2 40 Ft, Rx3 HSH accumulate 90 secs of work
WOD
1) 3 RFT
25 Wallballs Rx1 30/20 Rx2 20/14, Rx3 14/10
15 Slamballs 70/50
10 T2B
2) Front squat
6 x 3 ascending
3) 3 RFT
Run 400m
15 Deadlift Rx1 315/225, Rx2 275/185, Rx3 225/155
WOD
1) 12 min amrap
3 Wall Walks
3 Pwr cleans Rx1 185/130, Rx2 155/105, Rx3 135/95
add 3 reps of each movement ever round
2)Bench Press
6 x 2 same 85%1RM
3) For Time
Row 2,000/1,800m
