Main CFOC Workout of the Day

WODs for the week - 10/31 - 11/5

Monday

AMRAP in 15 Mins of:

7 Thrusters (115/85)

12 Kettlebell Swings (24/16)

7 Pullups

 

Tuesday

5 Rounds of:

300m Row

100 Double Unders (Sub 50 Box jumps for double unders)

 

Wednesday

AMRAP in 20 mins of:

15 Overhead Squats (95/65)

10 Knees to Elbows

5 Handstand Pushups

 

Thursday

10-9-8-7-6-5-4-3-2-1 rep rounds of:

Deadlift (load = 1.5 x bodyweight)

Front Squat (load = .75 x bodyweight)

Push Press (load = 1/2 x bodyweight)

(cut off time = 45 mins)

 

Friday

Team WOD

teams of 3; 15 mins in duration

Wall Ball Shots

Pullups

Row (swap out at 10 calories)

(rower sets the pace; teammates rotate in order; score = total reps and calories completed in 15 mins)

 

Saturday

4 X 800m Runs with 3 min rest

 

WODs for the week - 10/24 to 10/29

Monday

AMRAP/20 mins of:

5 Ring Dips

10 Kettlebells Swings

15 Situps

Tuesday

5-5-5-5-5

Back Squat

Followed by a short metcon of:

Clean Ladder for 10 mins

1 cleans the first min, 2 the second, and so on

Men - 135; Women - 95

Wednesday

In teams of two:

5 rounds of:

400m Run

50m Sled Push

(teams run together and push the sled together)

Thursday

3-Part-WOD

Part 1) in 4 mins, try to get a 1RM Clean and Jerk

rest 1 min

Part 2) in 4 mins, do as many double unders as you can

rest 1 min

Part 3) in 4 mins, do as many squats as you can

Friday

2-Part WOD

Part 1In 20 min, find your 1RM Push Jerk

Part 2, 5 Rounds for Time, 200m Row, 9 Push Press (use approx. 55% 1RM)

5:30pm - Fall Challenge Prelims: CrossFit Total (No Regular Class) 

1RM Back Squat

1RM Shoulder Press

1RM Deadlift

Saturday

"Bradshaw"

10 rounds for time of:
3 Handstand push-ups
225 pound Deadlift, 6 reps
12 Pull-ups
24 Double-unders

 

WODs for the week - 10/17 - 10/22

Monday

Five rounds for time of:
Run 200 meters
20 Pull-ups
Run 200 meters
20 Push-ups
Run 200 meters
20 Sit-ups
Run 200 meters
20 Squats

(max cut-off time is 45 mins)

Tuesday

5-5-5-5-5

Wide Grip Deadlift

3-3-3-3-3

Sumo Deadlift High Pull

1-1-1-1-1

Deadlift

(try to increase in load across all reps and movements)

Wednesday

6 x 400m runs with 60 second rest

(sub with 500m rows if bad weather or injury precludes running)

Thursday

5-5-5-5-5

Shoulder Press

3-3-3-3-3

Push Press

1-1-1-1-1

Push Jerk

(try to increase in load across all reps and movements)

Friday

Team WOD

5 rounds of:

Max Double Unders

300m Row

(teams of 2 alternate between the movements with the rower setting the pace for the switch. Score

is total double unders completed. One round is complete once both members have rowed and completed

double unders. For injured or scaled, sub box jumps/step ups. Match team mates accordingly.)

Saturday

5 Rounds of:

7 Squat Cleans (155/115)

14 Kettlebell Swings (24kg/16kg)

WODs for the week of 10/10 - 10/15

Remember Guest Days on Tuesday and Wednesday - bring a friend, family member, or someone else you know who may be interested in CrossFit training to any class on those days.

 

Monday

Run 800 meters
15 Hang squat snatch
Run 800 meters
15 Squat snatch from mid-thigh
Run 800 meters
15 Squat snatch

Tuesday

Double Baseline

2 rounds of:

500m Row

40 Squats

30 Situps

20 Pushups

10 Pullups

Wednesday

Team WOD

5 Rounds of:

500m Row

400m Run

Max rep pushups

(3-person teams; cannot rotate until both row and run complete; score is total pushups)

Thursday

3 x 2000 m rows or 1 mile runs

rest 3 minutes between efforts

Friday

Five rounds for time of:
6 Handstand push-ups
12 Chest-to-bar pull-ups
24 Weighted walking lunges, 35 pound dumbbells

Saturday

Complete as many rounds as possible in 15 minutes of:
10 Wall ball shots, 20 pound ball
10 Toes to bar
10 Box jumps, 24" box

WODs for the week - 10/3 to 10/8

Monday

AMRAP in 20 mins of:

400m Run (or 500m Row)

Max rep pullups (if you come off the bar, start the next round)

 

Tuesday

5-5-5-5-5

Back Squats

 

Wednesday

5-5-5-5-5

Push Press

then do the following for time:

5 Rounds of:

15 Overhead Walking Lunges (dumbbell or barbell)

21 Burpees

 

Thursday

Row for time (distance/time to be set by the trainer)

 

Friday

4 Rounds of:

400m Run (or 500m Row)

21 Deadlifts (95/65)

 

Saturday

"The 300 Workout"

25 Pullups

50 Deadlifts (135/95)

50 Pushups

50 Box Jumps

50 Floor Wipers

50 Single-Arm Clean-and-Press with 36 lbs Kettlebell (25/arm broken up anyway you want)

25 Pullups