WODs - CrossFit 1st Due

Most Recent WODs

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

WOD 12/14/2017

Front Squats

1-1-1-1-1-1-1-1-1-1

Add weight each time.

Courtesy: Crossfit.com

WOD 12/13/2017

4 RFT

Row 500 meters

155-lb. Overhead squats, 10 reps

WOD 12/12/2017

Skill/Strength- Hang Power Cleans

WOD:

Row 3 mins max calories

1 min transition

Floor press (bar only) max set 3 mins.

1 min transition

3 mins max reps double unders

1 min transition

3 mins max pull ups/ ring rows (no bands!)

WOD 12/11/2017

4 RFT

24 DB Walking Lunges (50/35)

24 Wall Balls (20/14)

24 MB Situps (against wall)(20/14)

WOD 12/08/2017

Wod: 4 RFT of

400 meter row

30 push press 65/45

20 jumping chest-to- bar pullups

WOD 12/07/2017

E.M.O.M. 8

2 deadlifts @ bw

1 min rest then:

E.M.O.M. 8

50 double unders

 

WOD 12/06/2017

Squat cleans. Find your 1 rep max.

WOD 12/05/2017

WOD “Blackjack” (AKA Twenty-one)
For time:

20 Push-ups, 1 Sit-up

19 Push-ups, 2 Sit-ups

18 Push-ups, 3 Sit-ups

…until finally…

1 Push-up, 20 Sit-ups

WOD 12/04/2017

For Time:

75 KB Swings (53/35)

50 Calorie Row

75 KB Swings (53/35)

WOD 12/01/2017

Make up day!

WOD 11/30/2017

Amrap- 15

250 meter row

25 box jumps 30/24

WOD 11/29/2017

3 RFT

10 Deadlifts (275/165)

50 Double Unders

WOD 11/28/2017

For time:

Run 800 meters with an odd object.

100 hose whips

50 weighted situps

25 pullups.

 

WOD 11/27/2017

3 RFT

10 Power Snatches (115/80)

15 Box Jump Overs (24/20)

20 Wall Balls (20/14)

WOD 11/22/2017

Wod:

22 reps of each of the following:

One arm snatch 50/35

DB power cleans

DB thrusters

Manmakers

Farmers carry 100 meters

WOD 11/21/2017

McGhee

Complete as many rounds in 30 minutes as you can of:
275 pound Deadlift, 5 reps
13 Push-ups
9 Box jumps, 24 inch box

Corporal Ryan C. McGhee, 21, was killed in action on May 13, 2009 by small arms fire during combat in central Iraq. He served with 3rd Battalion, 75th Ranger Regiment of Fort Benning, Ga. This was his fourth deployment, his first to Iraq. Ryan was engaged to Ashleigh Mitchell of Fredericksburg, VA. He is survived by his father Steven McGhee of Myrtle Beach S.C., his mother Sherrie Battle McGhee, and his brother Zachary.

WOD 11/20/2017

Gwen

Clean and jerk 15-12-9 reps
Touch and go at floor only. Even a re-grip off the floor is a foul. No dumping. Use same load for each set. Rest as needed between sets.

Courtesy of crossfit.com

WOD 11/17/2017

Skill:

0:00-1:00 Row for meters

1:00-3:00 DU’s or Singles

Score=meters + jumps

WOD: 5 RFT

10 T2B

10 Pushups

2o0 meter Run

WOD 11/16/2017

AMRAP-15

250m Row

10 Push Presses (115/65)

20 Situps

 

WOD 11/15/2017

Strength:  Thrusters

You pick the load

30 sec. max reps

90 sec. rest

3 rounds

WOD: 10RFT

2 of each @ 135/95

Deadlifts

Power Cleans

Front Squats

Push Jerks

WOD 11/14/2017

100 Burpees for time!

WOD 11/13/2017

Strength: SDLHP- 3X8

Workout:

3Rft of:

24 wall ball shots 20/14

5 strict pullups/ ring rows

WOD 11/10/2017

21-15-9-15-21

Box Jumps (24/20)

KB Swings (53/35)

 

WOD 11/09/2017

EMOM DB Thrusters & Situps

Minute 1 – perform 1 DB thruster and 1 situp

Add 1 thruster & 1 situp each minute until failure

WOD 11/08/2017

Workout:

EMOM backsquat for 7:

1@ 40%, 1@50%, 1@60%, 1@75%,

1@60, 1@50, 1@40%.

In the remaining 3 mins:

AMRAP back squats bar only.

 

 

WOD 11/07/2017

Workout of the day:

With a countinously running clock for 20 mins

Do sets of 3 power cleans and a 100 meter run.

@#315/#225

Score is distance ran.

WOD 11/06/2017

Workout:

Row 5000 meters as fast as you can.

WOD 11/03/2017

Part 1:

Perform the following rep scheme 7x:

Thruster/Push Press/Push Jerk/Split Jerk

Part 2:

Row 500m

Rest the same amount of time it took to row 500m

Row 400m

Rest the same amount of time it took to row 400m

Row 300m

Rest the same amount of time it took to row 300m

Row 200m

Rest the same amount of time it took to row 200m

Row 100m

 

 

 

WOD 11/02/2017

Amrap- 10

5 C2B pullups

10 DB Push presses

200 meter run

WOD 11/01/2017

Make up day!

Create a workout

Re-do a workout

Bring a friend and do it together!

Member Sign Up

Existing members can sign up for classes, or prospective members can sign up for on ramp:

Mobility WOD Prep

Check out this YouTube channel for mobility tips:

Movement Instruction

Check out the Technique WOD by our friends at Barbell Shrugged for movement instruction: