WODs - CrossFit 1st Due

Most Recent WODs

Check the WODs or get your study on with the CrossFit journal or YouTube tutorials!

WOD 02/23/2018

CrossFit Open Wod 18.1

WOD 02/22/2018

Five 3-minute rounds of:
10 front squats
10 box jumps
Row for max calories
Rest 3 minutes between rounds.

Men: 185-lb. squat, 36-in. box
Women: 125-lb. squat, 30-in. box

Score=Calories

*Front Squat off the rack

WOD 02/21/2018

Strength: 1 Push Press + 2 Push Jerks + 3 Split Jerks

1-1-1-1-1

*Add weight each set

WOD:  For Time

50 Calorie Row

40 DB S2O

30 Double Unders

20 Ring Dips or Box Dips

10 Manmakers

WOD 02/20/2018

“Run and Get Fran”

For Time

400 m Run

21 Thrusters (95/65)

21 Pullups

400m Run

15 Thrusters

15 Pullups

400m Run

9 Thrusters

9 Pullups

WOD 02/19/2018

For Time

1000 m Row

Then, 30-20-10 of

Hang Power Snatch (75/55)

Hanging Hip Touches

WOD 02/16/2018

A.  Warmup

B.   Strength WOD:

Shoulder press 1-1-1-1-1 reps
Push press 1-1-1-1-1 reps
Push jerk 1-1-1-1-1 reps

Try to increase the load on each of the 15 reps.

C.   Stretch/Foam Rolling

WOD 02/15/2018

For Time

21-18-15-12-9-6-3

Deadlifts

*Run 100 meters at the beginning, between each set, and at the end.

 

WOD 02/14/2018

“How do I love thee? Let me count the ways.”

AMRAP-14

60 Wall Balls

40 Hang Power Cleans (95/65)

20 Pullups

Optional:  Partner WOD with your Valentine.

One partner works at a time.

Valentine's Day should be spent with the one you love the most. That's why I'll be at Crossfit.

WOD 02/13/2018

WOD: For Time

Buy In – 50 Double Unders

40-30-20-10

KB Swings (53/35)

Situps

Buy Out – 50 Double Unders

 

WOD 02/12/2018

Strength:  Front Squat

10-10-10-10-10

WOD:

100 Weighted Box Steps

(24/20, 35/20)

WOD 02/09/2018

AMRAP-12

5 Burpee Situps

7 Box Jumps (24/20)

 

 

WOD 02/08/2018

3 RFT:

10 power cleans, 20 doubles

10 front squats, 20 doubles

10 shoulder 2 overhead, 20 doubles

Rx- 135/95

WOD 02/07/2018

Cindy
AMRAP-20
5 Pull-ups
10 Push-ups
15 Squats

WOD 02/06/2018

Strength: Push Press

3-3-3-3-3

WOD: For Time

35 Calorie Row

40 Russian KB Swings (53/35)

35 Push Press (105/65)

40 Russian KB Swings (53/35)

35 Calorie Row

WOD 02/05/2018

Workout:

For time @ 225/135

2 OHS- 200 m run

4 OHS- 400 m run

6 OHS- 600 m run

4 OHS- 400 m run

2 OHS- 200 m run

WOD 02/02/2018

For Time

15-1

DB Thrusters

DB Reverse Lunges

DB Pushups Rows

 

WOD 02/01/2018

Make-up Day

Pick a WOD you missed, one you want to redo or create your own.

WOD 01/31/2018

Warmup – 10 min.

Part I:

WOD: For Time

“Grace”

30 Clean & Jerks (135/95)

Part II: Not For Time

“Go Shorty, It’s Your Birthday”

41 Cal. Row

41 Double Unders

41 Lunges

WOD 01/30/2018

Warmup – 10 min.

Skill and Core Work – 15 min.

WOD:  EMOM-10

Odd minutes – Battle Rope Burpees x 6

Even minutes – American KB Swings x 18

 

WOD 01/29/2018

Fight Gone Bad!

Three rounds of:
Wall Balls (20/14)
SDLHP (75/55)
Box Jump (20)
Push Press (75/55)
Row (Calories)

1 minutes rest between rounds

WOD 01/26/2018

Strength:  Deadlift

3-3-3-3-3

Work to a heavy triple, touch and go

Open 14.3 – AMRAP-8
10 deadlifts  (135/95)
15 box jumps (24/20)
15 deadlifts (185/135)
15 box jumps
20 deadlifts (225/155)
15 box jumps
25 deadlifts (275/185)
15 box jumps
30 deadlifts (315/205)
15 box jumps
35 deadlifts (365/225)
15 box jumps

WOD 01/25/2018

1-10

Pullups

KB Situps

Then,

10-1

KB Situps

Floor Press (95/65)(115/75)

Additionally, run 800 meters partitioned however the athlete chooses

OR

row 1000 meters partitioned however the athlete chooses

WOD 01/24/2018

Warmup – 15 min.

Squat Clinic – 20 min.

WOD- 3 RFT

24 Walking Lunges (Weighted)

48 Double Unders

WOD 01/23/2018

Part 1  EMOM-7

Every minute perform 3 sets of the following:

2 power clean + 1 push jerk

Add weight each minute

Part 2

21-15-9

Push Presses

Power Cleans

Rest 2 minutes

9-15-21

Power Cleans

Push Presses

135/95 , 115/75, 95/55

WOD 01/22/2018

AMRAP-16

10 American KB Swings (53/35)

5 Pushups

12 KB Swings

6 Pushups

14 KB Swings

7 Pushups

16 KB Swings

8 Pushups

18 KB Swings

9 Pushups

20 KB Swings

10 Pushups

WOD 01/19/2018

18.Zero

21-15-9 reps for time of:
Dumbbell snatches
Burpees, jumping over the dumbbell

Men: 50-lb. dumbbell
Women: 35-lb. dumbbell

WOD 01/18/2018

21-15-9
Deadlifts (315/205)
Box jumps (30/24)

 

WOD 01/16/2018

WOD – “It’s not personal, it’s business.”

20 Wall Balls (20/14)

20 T2B

20 Box Jumps (24/20)

15 T2B

20 HSPU

10 T2b

20 Burpees

 

WOD 01/15/2018

Strength:  Bench Press

5-5-3-3-2-2-1-1

WOD: AMRAP-15

9 MB Cleans (20/14)

27 Double Unders

 

WOD 01/12/2018

“Nothing is Over”

Bear Complex

Without stopping or dropping the bar, complete the following sequence 7 times:

Power Clean

Front Squat

Push Press

Back Squat

Push Press

Once you have completed the sequence 7 times, consecutively, add weight and attempt another 7 times. Repeat this for a total of 5 rounds.

 

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