WOD (Workout of the Day)

Original member and original coach. We love our Upcountry OGs!

092816 WOD

A. 9:00 EMOM

Min 1: 0:30 row

Min 2: 0:30 hollow rocks

Min 3: 0:30 arch ups

B. Press

75% x 5

85% x 3

95% x 1+

*Superset with 3 x 5 strict pull-ups

C. For time:

500-meters row buy-in, then

Five rounds:

50′ of lunges with plate overhead

10 toes-to-bar

5 ring dips

>>On-ramp

500-meters row or 400 meter run buy-in, then

Five rounds:

25′ of body weight lunges

10 leg raises or sit-ups

5 parallette dips

“Stick to the basics and when you feel you’ve mastered them, it’s time to start over again. This time paying closer attention.” — Coach Greg Glassman

092716 WOD

A1. Every 2:00 for 6:00

1 x power snatch

4 x snatch push press

A2. Every 2:00 for 10:00

1 x snatch pull

1 x snatch

1 x snatch balance

B. 3:00 AMRAP

10 wall balls (20/14) to 10′ target

15 American kettlebell swings (53/35)

30 double-unders

Three rounds, resting 1:00 between each. Pick up subsequent rounds where you leave off. Record rounds and reps.

Congrats to Sasha (pictured), Alaka’i, Jacob T. and Mariah for PRs on the power clean during early class Saturday! We’re stoked to see all the strength gains!

092616 WOD

A. Three rounds:

0:45 front plank

0:15 rest

0:45 alternating Russian step-ups

0:15 rest

0:45 hip bridges

B. Back squat – week 3 | month 1

75% x 5

85% x 3

95% x 1+ [ use an experienced spotter ]

Rest 2:00 between working sets and use the time to mobilize upper body.

C. For time:

30 burpees

30 pull-ups

200-meter run

20 burpees

20 pull-ups

200-meter run

10 burpees

10 pull-ups

200-meter run

* 14:00 time cap [ scale reps if needed to make time cap ]

Metcon by CrossFit of Fremont

>> On-Ramp

For time:

15 burpees

15 ring rows

100-meter run

10 burpees

10 ring rows

100-meter run

5 burpees

5 ring rows

100-meter run