Main CFOC Workout of the Day

WODs for 2/20 - 2/25

Monday 2/20 (Stay tuned to email/website for possible cancellation of 5:45 am due to weather)

"CrossFit Total"

Back squat, 1 rep
Shoulder Press, 1 rep
Deadlift, 1 rep

Tuesday 2/21

3 x 1000m Rows with 90 second rest between efforts

Work on handstands and handstand holds

Wednesday 2/22 (NOTE: NO 7 PM CLASS THIS WEEK)

3 Rounds for time of:

10 Deadlifts (bodyweight)
50 Double Unders (sub tuck jumps)

Thursday 2/23

For time:
30 Handstand push-ups
40 Pull-ups
50 Kettlebell swings, 1.5 poods
60 Sit-ups
70 Burpees

(possibly doing the Open WOD as an alternative and/or at 6:30 class)

 

Friday 2/24

Clean and Jerk 1-1-1-1-1-1-1 reps

(possibly doing the Open WOD at 5:30 class)

 

Saturday 2/25

3 Rounds for time of:

1000m Row

50 Thrusters (45/30)

30 Kettlebell Swings

 

WODs for the week of 2/13 - 2/18

 

Monday 2/13

 

Not for time:

5 rounds of:

5 Hanging Ring Extensions (right + left = 1 rep)

5 forward rolls

5 backward rolls

10 SOTS presses (45/30)

 

Then - work on snatch form with an emphasis on Burgener warmup/technique as a group followed by single reps with 45/30# bars

 

Tuesday 2/14

 

5 rounds of for time:

300m Row

21 Box Jumps

 

Then - work on deadlift form focusing on the starting position and transition past the knees and single rep deadlifts with load.

 

Wednesday 2/15

 

Guest Day

 

For time:

3 Rounds of -

500m Row

21 Deadlifts (95/65)

15 Situps

9 Walking Lunges

 

Thursday 2/16

 

For time:

2000m Row

50 wall ball shots

1000m Row

35 wall ball shots

500m Row

20 wall ball shots

 

Then - work on back squat with load

 

Friday 2/17

 

Work on handstands and handstand pushups for 10 minutes

 

then do -

 

"Heavy Fran"

15-12-9 rep rounds of:

Thrusters (135/95)

Weighted Pullups (45#/30#) 

 

Saturday 2/18

 

"Nutts"

For time:

10 Handstand Pushups

15 Deadlifts (250#)

25 Box Jumps (30")

50 Pullups

100 Wall Ball Shots

200 Double Unders

400m Run with 45# plate

 

WODs for 2/6 - 2/11

Mobility Work in Each Class for 15 mins - Please arrive on time!

Monday - 2/6

4 x 400m Runs with 3 mins rest between efforts

 

followed by: Deadlift workshop/skills

 

Tuesday - 2/7

 

3-Part WOD

 

In a time limit of 4 minutes: Find your 1RM squat clean

rest/transition 1 minute

In a time limit of 4 minutes: Do as many Kettlebell swings as you can

rest/transition 1 minute

In a time limit of 4 minutes: Do as many squats as you can

 

Wednesday - 2/8

 

Pullup Ladder - do 1 pullup the first minute, 2 pullups the second minute, 3 pullups the third minute, and continue until you can no longer do the required pullups in that minute. Band okay for scaling.

 

Followed by: 500m Row for time

 

Followed by: Max Rep situps in two minutes

 

Thursday - 2/9

 

Team WOD

 

5 Rounds of:

500m Row

400m Run

 

(each team of 2 will alternate row/run to complete each round)

 

Friday - 2/10

 

Shoulder Press - 5-5-5

Push Press - 3-3-3

Push Jerk - 1-1-1

 

Followed by: Sled pushing

Determine how heavy a sled you can push for 25 yards

 

Saturday - 2/11

 

"Rahoi"

AMRAP 12 MINS:
12 Box Jumps (24")
6 Thrusters (95/65)
6 Bar-facing burpees