workout

OF THE DAY

MONDAY 4.19.2021 WOD

A.
Take 20 minutes to build to today’s 1-RM Front Squat
B.
Three rounds for time of:
Run 400 Meters
8 Front Squats
(Barbell originates from the ground – no racks. Recommended weights are 205/145 lbs, but athletes are encouraged to scale up such that the load is between 75-80% of your 1-RM Front Squat.)

WEDNESDAY 4.14.2021 WOD

Four sets for max calories/reps of:2 minutes of Assault BikeRest 30 seconds2 minutes of Kettlebell Snatches (switch arms every 10 reps)Rest 30 seconds2 Minutes of RowingRest 30 seconds2 Minutes of Push-UpsRest 30...

TUESDAY 4.13.2021 WOD

A.Every 3 minutes, for 18 minutes (6 sets):Bench Press*Set 1 – 5 reps @ 80-85%*Set 2 – 3 reps @ 85-90%*Set 3 – 2 reps @ 90%*Set 4 – 3 reps @ 85-90%*Set 5 – 8 reps @ 75-80%*Set 6 – 8 reps @ 75-80%B.Five rounds for time of:6 Hang Power Cleans (115/75 lbs)9 Push Presses...

MONDAY 4.12.2021 WOD

A.Four sets of:Barbell Hip Thrusts x 6 reps @ 20X1(go heavy on these – a good starting weight might be around 80% of your 1-RM Deadlift)Rest 90 secondsSupinated-Grip Bent-Over Barbell Row x 6 reps @ 2111Rest 90 secondsB.For time:21 Deadlifts (205/145 lbs)400 Meter...

SUNDAY 4.11.2021 WOD

PART I:  Crossfit Games Quarterfinals Test 4For Max Load:4 RM Front SquatTime Cap = 15 MinutesPART II:  Crossfit Games Quarterfinals Test 3For Time:120 Wall Ball Shots 20/14120 Cal RowTime Cap. = 15 MinutesPart III:  StretchOLYMPIC WORKOUTPART I -  Every 90” for Six...

SATURDAY 4.10.2021 WOD

A.Every 3 minutes, for 18 minutes (two sets of each):Station 1 – 3 Minutes of Rope Climb Skill Practice(if you’re proficient with rope climbs, work on legless, if you’re proficient with legless, work on L-seated legless rope climbs)Station 2 – 3 Minutes of Handstand...

FRIDAY 4.9.2021 WOD

Complete as many rounds and reps as possible in 30 minutes of:800 Meter Run or 1000 Meter Row30 Power Snatches (75/55 lbs)20 Bar-Facing...