WOD (Workout of the Day)

The cue for this photo at 5:30 p.m. class on Tuesday was, “Get aggressive.” Not sure how that turned out, but Nate (in green shorts) and Lily (in teal top) look the most aggressive to me. Alas, “aggressive” is a tough one. I can see how it’s open for interpretation.

060315 WOD

A. Three rounds of the following:

0:30 L-sit/tuck hold off bar or parallettes

0:30 rest

0:30 hollow rock

0:30 rest

0:30 arch rock

0:30 rest

B. Press – 5/3/1 week 1 | month 2

Add 10# to 1RM and calculate new WW

65% x 5

75% x 5

85% x 5+

Subset with 3 x 5-7 supine rows @ 31×1

C. 2015 CrossFit Games Masters Qualifier Event 4

For time:

21-15-9

Deadlifts (225/155)

Box jumps (24/20)

Handstand push-ups (kipping allowed)

>> On-Ramp

For time:

15-12-9

KB deadlifts

Box jumps / step-ups

Dumbbell seated presses

We had a bunch of tough ladies at 9 a.m. Monday who didn’t mind training in the rain. Upcountry’s rugged like that. Great job to everyone who showed up to work hard yesterday! It was a fun one!

060215 WOD

A. EMOM 15:00

Min 1: 30 consecutive doubles / 60 consecutive singles

Min 2: 2 x 3-position power snatch (work on technique before load)

Min 3: 10 toes-to-bar

B. 10:00 AMRAP

Run 200 meters with med ball (20/14)

20 alternating lunges with med ball

20 med ball sit-ups

Any time you drop the ball during exercises (you may drop between each movement), do 3 burpees before continuing

C. Run 800 meters or row 1K at 60-70% pace; then accumulate 1:00 / side in banded lat stretch with resistance band and 1:00 couch stretch / side

Ron is one of the strongest wall ballers in the box!

060115 WOD

A. EMOM 6:00

Odd minutes: 10-15 box jumps

Even minutes: Run 100 or row 150

B. Back squat – 5/3/1 month 2 | week 1

Add 10# to 1RM and calculate new WW

65% x 5

75% x 5

85% x 5+

C. Five sets of:

Against a two-minute running clock, complete:

3 hang cleans (135/95)

6 shoulder to overhead

9 front squats

ME burpees

Rest 2:00 between sets; record burpees

Courtesy of CrossFit Invictus

>> On-Ramp

Five sets of:

Against a two-minute running clock:

3 hang cleans

6 push press

9 front squat

ME burpees

Rest 2:00 between sets; record burpees