Crossfit Workout of the DAY (WOD)

  • RaggedyMan

    Posts: 7185

    Jun 24, 2014 5:03 AM GMT
    I was thinking about starting a topic that included each todays WOD that we do at my gym. They are pretty similar to the one's on http://www.crossfit.com/
    You can go to that webpage or you can try the one's I post. Up to you icon_smile.gif

    Todays (06/23/2014) was Bear Complex

    1. Power Clean

    2. Front Squat

    3. Push-Press

    4. Back Squat

    5. Push-Press

    does all this equal one set and I need to do 7 sets to equal one round for a total of five rounds
  • RaggedyMan

    Posts: 7185

    Jun 24, 2014 5:34 PM GMT
    front squats 5*5

    Then...
    15 minute AMRAP (AS MANY ROUNDS AS POSSIBLE) of
    50 meter heavy farmer's carry
    400 meter run
    50 meter heavy farmer's carry
    10 kettle bell swings
    10 lunges
    10 sit ups
  • RaggedyMan

    Posts: 7185

    Jun 25, 2014 2:47 PM GMT
    10 min row at your own pace then...

    20 min EMOM (every minute on the minute) : 6 burpees, 3 DB (dumbbell) snatch (each side)
  • RaggedyMan

    Posts: 7185

    Jun 26, 2014 2:40 PM GMT
    Back squat
    3-3-3-3-3

    Then...
    35 DB (dumbbell) thrusters
    Farmer carry
    100 meter run/row
    30 KB (kettle bell) swings
    Farmer carry
    100 meter run/row
    25 DB thrusters
    Farmer carry
    100 meter run/row
    20 KB swings
    Farmer carry
    15 DB thrusters
  • RaggedyMan

    Posts: 7185

    Jun 27, 2014 4:02 PM GMT
    Power clean or power snatch
    5 sets of 3 reps

    Then...
    3 dead lifts (heavy)
    6 dips
    9 toes to bar
    15 mins AMRAP (as many rounds as possible)
  • Posted by a hidden member.
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    Jun 27, 2014 5:26 PM GMT
    Did Powerlifting last night:

    1) 3x: 10 Scap Pull-ups, 10 Scap Push-ups, 1 Length Burpee Broad Jump

    2) Close Grip Bench Press, 5 sec negative, 6-8x5

    3) 20 DB Push Press x3

    15 Powell Raise x3

    10 3 sec negative Bent over BB Row x3

    (I avoid bent over barbell rows because it puts too much unnecessary strain on the lower back. I do bent over dumbbell rows while bracing against a bench instead.)
  • RaggedyMan

    Posts: 7185

    Jun 28, 2014 5:14 PM GMT
    50 pull ups
    400 meter run
    21 thrusters at 95lb
    800 meter run
    21 thrusters at 95lb
    400 meter run
    50 pull ups
  • Posted by a hidden member.
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    Jun 28, 2014 5:26 PM GMT
    Gymnastics this morning:

    A. Toes to bar; 20 for time x 2; rest 3:00

    B. Dips; 20 for time x 2; rest 3:00

    C. L-hang; amsap x 2; rest 2:00

    D. YTW
  • RaggedyMan

    Posts: 7185

    Jun 28, 2014 7:42 PM GMT
    Scruffypup saidGymnastics this morning:

    A. Toes to bar; 20 for time x 2; rest 3:00

    B. Dips; 20 for time x 2; rest 3:00

    C. L-hang; amsap x 2; rest 2:00

    D. YTW

    Ytw?
  • Posted by a hidden member.
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    Jun 28, 2014 7:52 PM GMT
    RaggedyMan said
    Scruffypup saidGymnastics this morning:

    A. Toes to bar; 20 for time x 2; rest 3:00

    B. Dips; 20 for time x 2; rest 3:00

    C. L-hang; amsap x 2; rest 2:00

    D. YTW

    Ytw?


    "YTW" is how you arrange your hand position. Think YMCA. icon_wink.gif
  • RaggedyMan

    Posts: 7185

    Jun 30, 2014 2:33 PM GMT
    5 sets of 10 heavy barbell lunges

    Then...
    200 slam balls icon_smile.gif
    100 double unders
  • Posted by a hidden member.
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    Jun 30, 2014 11:11 PM GMT
    5 min AMRAP:
    :30 Jumping Jacks,
    :30 Mountain Climbers,
    :30 Arm Circles,
    :30 Lunging Samson Stretch

    Skill/Strength:

    For 4 sets:
    P1: :30 HS Hold (Adv) or Plank Hold (Beg),
    P2: 5-15 UB HR Push-ups, ADV (ring pushups)
    Rest 1 min then switch stations

    WOD:
    2000m ME row
  • RaggedyMan

    Posts: 7185

    Jul 01, 2014 2:53 PM GMT
    Fight gone bad!

    Fight Gone Bad Explained: http://youtu.be/DC19O4cgvp4
  • RaggedyMan

    Posts: 7185

    Jul 02, 2014 3:50 PM GMT
    Bench press
    3 x 3 x 3 x 3 x 3
    Increase in weight every set.

    Then...

    30 wall balls
    20 sit ups
    10 alternating dumbbell snatches
    For time
  • RaggedyMan

    Posts: 7185

    Jul 06, 2014 6:03 PM GMT
    4 rounds of Tabata (20 sec work 10 sec rest)Jumping squats
    run 800 meters
    Tabata Dumbbell Push Press
    run 600 meters
    Tabata Pushups
    run 400 meters
    Tabata Jumping pull-ups
    run 200 meters

    Keeping cycling until cap of 26 mins
  • RaggedyMan

    Posts: 7185

    Jul 08, 2014 3:26 AM GMT
    warm up
    30 6-ct burpees
    60 4-ct burpees

    Front Squats
    5 sets of 3 reps (heavy)

    then

    5 sets of
    5 hang power cleans 135 lb
    15 kb swings 53 lb
    20 lateral jump overs (the bar)
    11 min cap
  • RaggedyMan

    Posts: 7185

    Jul 15, 2014 4:16 PM GMT
    7 power cleans
    7 burpees
    200 meter run/row

    20 min AMRAP (as many rounds as possible)
  • RaggedyMan

    Posts: 7185

    Jul 21, 2014 8:29 PM GMT
    5x5 front squats
    5x5 snatch push press
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    Jul 23, 2014 4:39 AM GMT
    1) 3x: 10 Paused Goblet Squats, 1 length Bear Crawl

    2) Deficit DL (25lbs plates), 3 sec negatives, 2-3x6

    3) :30 Back Extension Hold x3

    10 Reverse Hyper x3

    15 Heavy Fast Goblet Squats (no pause!) x3

    Ughhhhh.....exhausting in this subtropical heat! icon_cry.gif
  • RaggedyMan

    Posts: 7185

    Jul 23, 2014 9:09 PM GMT
    Filthy fifty

    For time:
    50 Box jump, 24 inch box
    50 Jumping pull-ups
    50 Kettlebell swings, 1 pood
    Walking Lunge, 50 steps
    50 Knees to elbows
    50 Push press, 45 pounds
    50 Back extensions
    50 Wall ball shots, 20 pound ball
    50 Burpees
    50 Double unders
  • Posted by a hidden member.
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    Jul 24, 2014 1:34 AM GMT
    run.jpg
    I'd like to suggest a new rule. If you post a WOD, you must also post a motivational CrossFit photo. What do you think Raggedy?

    Warm up:
    3 Rounds of Dynamic drills for 10 yards
    walk on balls of feet
    small skips
    Russian walks
    high knees
    Then, 4 x 50m sprints increasing speed each sprint (rest is walk back)

    Mobility

    Strength/Skill:
    Every 90 sec for 8 total sets
    Power clean + Hang power clean + Push jerk
    Add weight as able

    WOD:
    7 min AMRAP (descending clock)
    50 Wallballs (20/14), then
    AMRAP burpees in remaining time
  • RaggedyMan

    Posts: 7185

    Jul 24, 2014 6:24 AM GMT
    That's a good idea. I'm usually on my phone so adding a pic isn't as easy.
    This thread it's just a way for me keep track of my workouts as well as maybe motivate others to try something new in there daily routine.
    Pics plz icon_smile.gif
  • Posted by a hidden member.
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    Jul 24, 2014 5:01 PM GMT
    RaggedyMan saidThat's a good idea. I'm usually on my phone so adding a pic isn't as easy.
    This thread it's just a way for me keep track of my workouts as well as maybe motivate others to try something new in there daily routine.
    Pics plz icon_smile.gif


    What about pics from our own workouts? That could be even cooler.
  • RaggedyMan

    Posts: 7185

    Jul 24, 2014 7:54 PM GMT
    10393177_10202347023385172_3143714949208
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    Jul 25, 2014 2:02 AM GMT
    mecrossfit_zpsa7a05d4e.jpg
    That's me in the lower left about to pass out! icon_lol.gif

    Warm up:

    2 Round with a light med ball (12# or under)

    10 torso circles

    10 side bends

    10 good mornings

    10 wood choppers

    10 standing Russian twists

    Then, 3 x 10 burpees AFAP rest 30 sec between sets



    Mobility



    Strength/Skill:

    Every 90 sec for 10 sets, do 3 Push press (increase as able)




    WOD:

    Run 1K

    30 HSPU

    Row 1k