Category Archives: WOD

WOD NOTES: Some straight forward “grunt work” today. Scores are calories + burpees With so much rest between efforts make sure to push it today. This will more of a mental test then a physical one. Fitness and Performance 4 sets: Chinese DB Row x 10-12 reps Rest 60 seconds Heavy KB Swing x 12-15 reps Rest 60 seconds 60 seconds DU Practice 4 sets for reps 60 sec Ski erg (cals) 60 sec Burpees 2 minutes Rest Sport 10 sets 500 m Row 60 sec rest between sets Set 1-4 : @26 SPM Set 5-6 : @28 SPM Set 7-8 : @30 SPM Set 9-10 : @32+ SPM *Track calories on each piece

WOD NOTES: Some straight forward strength work today. Fitness and Performance Strict press 3-3-3 Push press 5-5-5 4 sets DB Tate press x 6-8 reps Band reverse fly’s x 12 Hollow body hold x 30 seconds Sport Snatch x 3 waves 70-75-80% 75-80-85% 80-85-90% Every 3 minutes x 6 sets Pause Front Squats x 3-4 reps (3 seconds in the bottom) For times: 25 MU Rest 3 minutes 75 wall balls 20/14 Rest 3 minutes 100 calorie Row Accessory work 4 sets GHD hip extensions x 10-12 (w/load) Rest 60 seconds Strict T2B x 5-8 reps Rest 60 seconds Chinese Rows x 8-10 reps

WOD NOTES: This workout will be completed as a team. Alternating reps any way the team decides. The score will be total time including the 5 minute rest. All levels Teams of 2, 3000 m Assault bike 2000 m row 1000 m Ski erg Rest 5 minutes 5 Rounds: 30 DU 15 Burpees  

WOD NOTES: Today we take a CrossFit benchmark WOD and perform as partners. You and a friend will perform the workout as a team. Break up the reps any way the team decides. Fitness and Performance Team “Morisson” 50-40-30-20-10 Wall balls 20/14 KB Swings 24/16 Box jumps 24/20 Sport Snatch Doubles off blocks above knee 75-80-85-90% x 2 waves Clean Doubles off blocks above knee 75-80-85-90% x 2 waves CrossFit Prep Part a) For time 20-15-10-5 KB Snatches (alt as needed) Alternating pistols Burpees to target Rest 5 minutes Part b) With a partner, switch anytime 5 RFT 50 DU 20 CTB