Workout of the Day

Barbell WOD, April 9, 2024

Barbell – Tue, Apr 9

Front Squat – 50% of 1RM (10×10)
DB front/lateral raises (5×10)
Elevated ring rows (5×15)
Weighted (barbell) good mornings (5×15)

CrossFit WOD, April 9, 2024

CrossFit – Tue, Apr 9

Back Squat (E2MOM x 5
8 reps 65-75%)
WOD (AMRAP – Rounds and Reps)

AMRAP X 12

12 Sit ups

9 Deadlift (135/95)

6 Power Clean (135/95)

3 Wall Walks

CrossFit WOD, April 6, 2024

CrossFit – Sat, Apr 6

Peej Birthday WOD (Time)

With a partner

26 Synchro Burpee over Bar

986m row ( split as desired)

3 rounds each

4 Squat Clean (135/95)

6 shoulder to Over head

Cash out

986 m row

26 synchro Burpee over bar

CrossFit WOD, April 5, 2024

CrossFit – Fri, Apr 5

Bench Press (5 reps 65%
4 reps 75%
3 reps 80%
2 reps 85%
1 rep 90%

in 15 minutes build to 1RM)

WOD (AMRAP – Rounds and Reps)

12 Minute AMRAP

2 Push Ups

2 DB Snatch (50/35)

2 Hollow Rocks

add 2 each round

Barbell WOD, April 4, 2024

Barbell – Thu, Apr 4

Clean Work
  • warm up with empty bar
  • E2MOM (36 min) 3×5 of each (increasing weight):
    • Muscle clean from the ground
    • Tall squat clean
    • Low Hang squat clean
    • Full squat clean
    • High pulls (100% – 110% of clean 1RM)
    • Clean grip shrugs w/ 3 sec pause (150% – 170% of clean 1RM)
Twisty GHD sit ups w/ wall ball (3×10)

4 twists per sit up

Jumping lunges (3×15/leg)

CrossFit WOD, April 3, 2024

CrossFit – Wed, Apr 3

Back Squat (5 reps 65%
4 reps 75%
3 reps 80%
2 reps 85%
1 rep 90%

in 15 minutes build to 1RM)

WOD (Time)

3 RFT

200m Run

15 KBS (53/35)

15 Burpee over KB

Barbell WOD, April 2, 2024

Barbell – Tue, Apr 2

Snatch work
  • warm up with empty bar
  • E2MOM (36 min) 3×5 of each (increasing weight):
    • Sotts press from the bottom
    • Snatch balance
    • High Hang squat snatch
    • Full squat snatch
    • High pulls (100% – 110% of snatch 1RM)
    • Snatch grip shrugs w/ 3 sec pause (150% – 170% of snatch 1RM)
Superman w/ 3 sec pause 5×15
Slow calf raises on a 45lb plate (5×15 each calf)

focus on the full range of motion. Extra weight (DB in hand) optional. One calf at a time.

WORKOUT OF THE DAY