WODs - CrossFit 1st Due

Most Recent WODs

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

WOD 04/07/2018

We are transitioning our Workout page.

Visit Sugar Wod for the latest!

WOD 04/07/2018

Download Sugar Wod for the latest Workouts!

I-Phone:

https://itunes.apple.com/us/app/sugarwod/id665516348?mt=8

Android:

https://play.google.com/store/apps/details?id=com.flatironssoftware.sugarwod

 

WOD 03/29/2018

Run 100 meters.

Rest the same amount of time it took to run

Run 200 m. run = rest

Run 400 m. run=rest

Run 200 m. run=rest

Run 100 m. run=rest

 

 

WOD 03/28/2018

Strength:

Power clean  5-4-3-2-1

60%, 70%, 80%, 90%, 95%

Wod: 5 RFT

3 Power cleans % 60%

12 situps

WOD 03/26/2018

Nasty Girls

3 rounds for time of:
50 Squats
7 Muscle-ups
135/95 pound Hang power cleans, 10 reps

Scale for Muscle-ups;

Pullups & Dips

WOD 03/23/2018

Wod: 18.5!

WOD 03/20/2018

Workout:

5 Rft of

3 TTB

6 1 arm snatches @#50/#35

9 box jumps

WOD 03/19/2018

Workout:

AMRAP-19

20 Ab- mat situps

20 calorie row

20 over the rower burpees.

WOD 03/16/2018

Open 18.4

WOD 03/15/2018

Row 250 meters
Row 500 meters
Row 1,000 meters
Row 500 meters
Row 250 meters
Rest 1 minute between efforts

WOD 03/14/2018

Strength: 20 minutes

Pick a lift and complete the following reps:

3-3-3-3-3

DG

Complete as many rounds as possible in 10 minutes of:
8 Toes to bar
35 pound Dumbbell thrusters, 8 reps
35 pound Dumbbell walking lunges, 12 steps

WOD 03/13/2018

4 rounds of 3 minute AMRAP with 1 minute rest between rounds:

Complete 1 of each, 2 of each, 3 of each, and so on.  The ladder resets at 1 each round and weight increases.

Hang Power Cleans (Round 1 75/45) (Round 2 85/55) (Round 3 95/65) (Round 4 115/75)

Box Jumps (24/20)

WOD 03/09/2018

WOD

Open 18.3

 

WOD 03/08/2018

Workout:

10-1 G-2-O @ 135/95

20 double unders between each set.

WOD 03/07/2018

WOD – 4 RFT

25 Wall Balls (20/14)

25 KB Swings (53/35)

WOD 03/06/2018

Strength: Deadlift

10 (50%)

10 (60%)

5 (70%)

5 (75%)

3 (80%)

3 (85%)

1 (95%)

1 (100% or new 1rm)

WOD: For Time

1000m Row

WOD 03/05/2018

Strength: Push Press

2-2-2-2

AMRAP-7

10 SDLHP

10 Push Press

WOD 03/02/2018

Open Workout 18.2

WOD 03/01/2018

Make up day!!

WOD 02/28/2018

Strength: Shoulder Press

3-3-3-3-3

WOD: AMRAP-10

For the first 5 minutes perform as many shoulder to overhead as possible.  The bar can rest overhead or in the front rack position.  If the bar touches the ground the athlete must complete 15 double unders or 30 singles.

For the last 5 minutes perform as many front rack lunges as possible, alternating legs. The bar can rest in the front rack position. If the bar touches the ground the athlete must complete 15 double unders or 30 singles.

Score=total number of shoulder to overhead and lunges. (Jump ropes do not count toward the score)

Rx=115/85

Scale Option A: 95/65

Scale Option B: 65/35

WOD 02/27/2018

21-15-9

Burpees

KB Swing (53/35)

Box Jumps (24/20)

WOD 02/26/2018

Havana

Complete as many rounds as possible in 25 minutes of:
150 double-unders
50 push-ups
15 power cleans

Men: 185 lb.
Women: 125 lb.

Scaling Option A:
Complete as many rounds as possible in 25 minutes of:
100 double-unders
30 push-ups
10 power cleans

Men: 135 lb.
Women: 95 lb.

Scaling Option B:
Complete as many rounds as possible in 20 minutes of:
75 single-unders
20 knee push-ups
10 power cleans

Men: 75 lb.
Women: 55 lb.

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.

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: