CrossFit programming is designed for universal progression making it the perfect application for any committed individual regardless of experience. We scale load and intensity, we don't change programs.

 

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Workout Of The Day

  • WOD WEEK 12/11/17


    Monday 12/11/17
    BACK SQUAT
    "JOHNNY"
    1,200 Meter Run
    Directly into…
    3 Rounds:
    19 Toes to Bar
    87 Double-Unders
    7 Hang Power Snatches 135/95 (115/80)
    Directly into…
    Cashout: 1,200 Meter Run

    RECOVERY BIKE
    20 Minute Restorative Effort


    Tuesday 12/11/17

    TUESDAY
    Gymnastic Strengthening
    Alternating OTM x 10 (5 Rounds):
    Even Minutes – 7 MU 
    Odd Minutes – 40 Double-Unders
    Following, 25 Strict Pull-Ups 

    THRUSTER
    With a 7:00 Running Clock:
    Build to an 8RM Thruster 
    Following, between the minutes of 7:00-12:00, complete:
    2 Sets of 5 Thrusters @ 85% of today’s 8RM

    "IEKCAJ"
    "IEKCAJ"

    1 Round:
    30 CTB Pull-Ups
    50 Thrusters (45/35)
    70/50 Calorie Row


    Wednday 12/11/17

    L-SIT 
    Accumulate 2:00 in an L-Sit

    RACK DEADLIFT
    Set #1 – 65% of estimated 1RM DL
    Set #2 – 70% of estimated 1RM DL
    Set #3 – 75% of estimated 1RM DL
    Set #4 – 80% of estimated 1RM DL
    Sets #5, 6 and 7 –B2H

    "TSUNAMI"

    On the 4:00 x 5 Rounds:
    21/15 Calorie Row
    12 Deadlifts 225/155 (175/115)
    9 Barbell-Facing Burpees
    Score is our slowest time across all (5) round

    Thursday 12/14/17

    BAR MUSCLE-UP
    Part A (Choose one option)
    4 Rounds:
    Option #1 – 1:00 Bike or Row + 40 DU, 15 GHD Sit-Ups, 4 Bar Muscle-Ups
    Option #2 – 1:00 Bike or Row + 30 DU, 12 GHD Sit-Ups, 3 Bar Muscle-Ups
    Option #3 – 1:00 Bike or Row + 30 DU, 12 GHD Sit-Ups, 1-2 Bar Muscle-Ups

    Part B – Weighted Pull-Ups
    5 Sets of 4 Repetitions

    "ADDERALL"
    Part #1 – In a 10:00 Window:
    Run 1 Mile (1600 Meters)
    Time Remaining, Max Power Clean and Jerks 135/95(115/80)
    — Rest 3:00 —
    Part #2 – In a 7:00 Window:
    Run 800 Meters
    Time Remaining, Max Power Snatches 115/80 (95/65)
    — Rest 3:00 —
    Part #3 – In a 4:00 Window:
    Run 400 Meters

    Time Remaining, Max Thrusters 95/65 (75/55)

    5:30Friday Christmas Party

    "THREE PEAT" - TEAM VERSION

     






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