workout of the day
11.18.2024
WOD
Test Set
For Time
10 burpee box jump overs 24/20"
20 alternating DB snatch 50/35 35/20
10 burpee box jump overs
20 TTB
10 burpee box jump overs
20 alternating DB snatch
11.16.2024
WOD
"Twins!!"
partner workout
25:00 AMRAP
12 synchro power cleans 115/75. 95/65. 75/55
8 synchro bar facing burpees
then
1 round each person of
10 cals row
2 C2B pull ups or pull ups or ring rows
2 bar muscle ups or C2B pull ups or pull ups
WOD
"Twins!!"
partner workout
25:00 AMRAP
12 synchro power cleans 115/75. 95/65. 75/55
8 synchro bar facing burpees
then
1 round each person of
10 cals row
2 C2B pull ups or pull ups or ring rows
2 bar muscle ups or C2B pull ups or pull ups
11.15.2024
WOD
"Rutgers Scarlet Knights"
48 cals
*4 rounds of work
32 cals
*3 rounds of work
16 cals
*2 rounds of work
**work = 30 DUs +10 push ups + 15 air squats
Strength
Front squat isometrics
5 x 3 reps @ 75% with a 3-4 second pause
between sets complete:
--half kneeling single arm KB/DB press x 10/side- start with lighter loads so you can build over the weeks
WOD
"Rutgers Scarlet Knights"
48 cals
*4 rounds of work
32 cals
*3 rounds of work
16 cals
*2 rounds of work
**work = 30 DUs +10 push ups + 15 air squats
11.14.2024
WOD
"UCLA Bruins"
3 rounds for time
50 feet walking lunges- farmer carry DBs 50/35. 35/25
15/12 cals bike or 20/17 cals row
Rest 1:00 and record split
Strength
A. 4 sets of snatch balance x 3 reps
build load across sets
B. snatch x 8 sets
set 1 @ 70%
set 2 @ 73%
set 3 @ 76%
set 4-8 @ 79+%
WOD
"UCLA Bruins"
3 rounds for time
50 feet walking lunges- farmer carry DBs 50/35. 35/25
15/12 cals bike or 20/17 cals row
Rest 1:00 and record split
11.13.2024
WOD
"USC Trojans"
For Time
2 rounds
12 deadlifts 135/95
12 pull ups
3 rounds
8 deadlifts 185/125
8 C2B pull ups
4 rounds
4 deadlifts 225/155
4 bar muscle ups
Primer
5 empty barbell deadlifts
15 seconds hollow hold on rig
15 seconds arch hold on rig
5 light deadlifts
8 scap pullups
8 kip swings in a tight hollow
5 moderate deadlifts
4 air chair swings
4 strict pull ups
WOD
"USC Trojans"
For Time
2 rounds
12 deadlifts 135/95
12 pull ups
3 rounds
8 deadlifts 185/125
8 C2B pull ups
4 rounds
4 deadlifts 225/155
4 bar muscle ups
11.12.2024
WOD
"Michigan State Spartans"
Every minute on the minute for 4 minutes (4 sets):
4 Power Clean & Jerk @ 55% of 1-RM Power Clean & Jerk
Rest until the clock reaches 5 minutes and then. . .
Every 90 seconds, for 6 minutes (4 sets) of:
3 Power Clean & Jerk @ 70% of 1-RM Power Clean & Jerk
Rest until the clock reaches 12 minutes and then. . .
Every 2 minutes for 8 minutes (4 sets) of:
2 Power Clean & Jerk @ 80% of 1-RM Power Clean & Jerk
Strength
WOD
"Michigan State Spartans"
Every minute on the minute for 4 minutes (4 sets):
4 Power Clean & Jerk @ 55% of 1-RM Power Clean & Jerk
Rest until the clock reaches 5 minutes and then. . .
Every 90 seconds, for 6 minutes (4 sets) of:
3 Power Clean & Jerk @ 70% of 1-RM Power Clean & Jerk
Rest until the clock reaches 12 minutes and then. . .
Every 2 minutes for 8 minutes (4 sets) of:
2 Power Clean & Jerk @ 80% of 1-RM Power Clean & Jerk
Strength
Super Set
A. Barbell bent over rows 4 x 6-8 reps
B. DB Z press 4 x 6-8
11.11.2024
WOD
Hero Rahoi
AMRAP 12
12 box jumps 24/20"
6 thrusters 95/65
6 bar facing burpees
Background: U.S. FBI Supervisory Special Agent Gregory J. Rahoi, 38, of Brookfield, WI, assigned to the Hostage Rescue Team, based in Quantico, VA, was killed on December 6, 2006, during a live-fire tactical training exercise at Fort A.P. Hill, near Bowling Green, VA.
He is survived by his parents, Natalie and Richard, sister Teri, and fiancee Paula Paulk.
This “Rahoi” Hero WOD was originally posted on the CrossFit main site as the workout of the day for February 4, 2012 (“120204”).
Strength
Block 2- isometrics
back squats
4 sets of 2 reps @80-82% at 2-3 second pause at the bottom
WOD
Hero Rahoi
AMRAP 12
12 box jumps 24/20"
6 thrusters 95/65
6 bar facing burpees
Background: U.S. FBI Supervisory Special Agent Gregory J. Rahoi, 38, of Brookfield, WI, assigned to the Hostage Rescue Team, based in Quantico, VA, was killed on December 6, 2006, during a live-fire tactical training exercise at Fort A.P. Hill, near Bowling Green, VA.
He is survived by his parents, Natalie and Richard, sister Teri, and fiancee Paula Paulk.