Workout of the Day


view:  full / summary

Friday 8/29

Posted on August 28, 2014 at 10:10 PM Comments comments (0)


Saturday:

Open gym 9-12

Buddy WOD @ 10:00

No strength class at 11.  We will bring it back next week as we start a new program!



Friday's WOD:

"The Gauntlet"

 

30 Front squats (RX: bodyweight, 3/4 bodyweight)

30 Dead-hang Pull-ups (20 for RX females)

30 Burpees

30 Deadlifts (RX: bodyweight)

300 m Farmer's carry (RX: 53 / 35 lbs each hand)

1 mile Run


*Use the same weight for each movement as you did on 7/7.



Saturday weightlifting:

Back squat

5 RM


Snatch

-Heavy double


Clean and jerk 

-Heavy double 2x(1+1)


Thursday 8/28

Posted on August 27, 2014 at 11:00 PM Comments comments (0)


***The gym will open at 8 am today and until further notice on Thursdays.***


Open gym

8-11 am
2-8 pm

*If you would like to work on your rope climb technique, come at 5 pm today!


Weightlifting:

Front squat (5 sec pause at bottom)

6x2

(3 sets, workinng up to 2 RM, then 3x2@90% of 2 RM)

*Immediately follow each set with 3 weighted box jumps, as high as possible.


 

Muscle snatch

5 RM, 3x5@90%


 

Klokov press

5 RM, 4x5@90%


 

Goodmorning

4x5


 

4x100 Sled push


 


Wednesday 8/27

Posted on August 26, 2014 at 11:20 PM Comments comments (0)


WOD:

Deadlift 1 RM


then


4x100 ft. sled push


*You will have 3 attempts to achieve your 1 RM.  Taking multiple attempts at near-max weights on the deadlift is not only unsafe, it is counter productive.  Plan your attempts wisely.  Your coach will help you.  Your first lift should be something that you are confident you can make.  Your next lift may be a PR attempt if you can get there without making too large of a jump in weight.  Your third attempt is there if you need it, but that doesn't mean you have to use it.  You don't have to go until you fail.


Be ready for the Gauntlet on Friday!  Next week we will throw some new skills and workouts at you!  



Weightlifting:

OTM 15 minutes:

1 Snatch @ 80%+

*work up every 3-4 minutes but stay consistent and make lifts.


Clean and jerk

Each wave should be heavier than the one before it

 

3 waves:

3@70% (3+3)

2@75% (2+2)

1@80%


 

BO Row (knee)

4x5


 

Pull-up

5x3

 




Tuesday 8/26

Posted on August 25, 2014 at 11:45 PM Comments comments (0)


Pull-up
4x5


then


5 rounds for time:

5 Hang power snatches (use a weight that is challenging but allows excellent form)
Run 300 m
Rest 60 seconds


*Don't over do it on the pull-ups!  You will need your lats for heavy deadlifts tomorrow!



Weightlifting:

Back squat

3x10@80% 5 RM


 

Push press

5 RM, 3x5@90%


 

Klokov press

10 RM, 2x10@90%


 

Goodmorning

3x10


 

4x100 Sled push

 


Monday 8/25

Posted on August 24, 2014 at 9:40 PM Comments comments (0)


Today is the day you get to retest your maxes!  Many of you have already beat your previous one rep maxes, and it has been awesome to see so many of you making good progress.  Be sure not to miss any meals today, and visualize yourself powering through some new PRs.
Focused.  Confident.  Aggressive.  This is how you approach the bar for every lift.


Wednesday we will retest our 1 RM deadlift, and Friday we will work through the "Gauntlet" again.  It's an exciting week!


Starting this Thursday, we will be opening at 8 am instead of 6 am on Thursdays only!


WOD:

Front squat

1 RM

Bench press

1 RM


Weightlifting:


Week 1, Day 1.  Time to make some gains!  

Hang Snatch

3 waves:

3@70% - 75%

2@75%-80%

1@80%-90%


*A wave will go as a triple, followed by a double, followed by a single.  Each wave should get heavier.  I.E.: 70%x3, 75%x2, 80%x1...72%x3, 77%x2, 82%x1, etc...


 

Clean and jerk

OTM 15 min:

1@80%+


 

BO Row ( from hang pos at knee)

10 RM, 2x10@90%


 

Pull-up

5 RM, 3x5@90%

Sunday 8/24

Posted on August 24, 2014 at 9:05 AM Comments comments (0)
No open gym today. Rest up for benchmarks this week!

Friday 8/22

Posted on August 21, 2014 at 11:30 PM Comments comments (0)


Be ready to re-test maxes next week!  Monday we will max our front squat and bench press, Wednesday our deadlift, and Friday we will attack the Gauntlet again!  Today's squats should feel super easy.  This is just enough to get the legs moving and feel a little weight on your shoulders.  Go ahead and push yourself on the power cleans, but focus on good position and speed.  These are relatively easy to recover from.  

You have all worked hard and got in some good workouts during this last training cycle.  Even though it's been a relatively short time since our last CF total, I know many of you will set some big PRs.  Be smart this weekend, and be sure to get adequate sleep and calories so you can show your true gains next week!


WOD:

Back squat
3x3@ 70% of 3 RM

*This should feel very light and easy.  We want to rest your legs up for Monday!


then


OTM 15 minutes

1 Power clean @ 80%+


then


Weighted pull-up
4x3


Saturday:

Open gym 9-12
WOD @ 10:00
No strength class at 11.  Rest up!


Weightlifting

Snatch: Max out!

C&J:  Max out!

Back Squat
3 RM


Thursday 8/21

Posted on August 20, 2014 at 11:30 PM Comments comments (0)


Open gym
6-11 am
2-8 pm

No strongman class today.


Weightlifting:

OH Squat
1 RM

OTM 12 minutes:

1 Power snatch @ 70%+


OTM 12 minutes:

1 Power clean @ 70% +


Clean pull
4x2@100%

Bench press
5 RM, 95%x5, 90%x5


Wednesday 8/20

Posted on August 19, 2014 at 11:20 PM Comments comments (0)



WOD:

Bench press

10x2@85-90% 1 RM

*10 Swings after every set.  Last day of daily KB swings!  


then


10-9-8-7-6-5-4-3-2-1

Thruster 95/65

Toes to bar


Weightlifting:

Snatch

Clean and jerk

10x1 of each, as heavy as possible hitting 8/10 or better


Front squat

8x2@80-85% (add 5-10 lbs over last week)

*Immediately follow each set with 3 seated box jumps


Pull-up

5x3

Tuesday 8/19

Posted on August 18, 2014 at 11:00 PM Comments comments (0)


WOD:

OTM 10 minutes:

2 Deadlifts @ 80% of 3 RM from 8/15


then


5 rounds:
10 inverted rows
20 KB Swings


then


4 sled pushes



Weightlifting:

Jerk
2 RM

Snatch pull
5x2@100-105%

Snatch RDL
4x5

Snatch push press
5 RM, 95%x5, 90%x5







Monday 8/18

Posted on August 17, 2014 at 11:35 PM Comments comments (0)

 

Today starts the last week of training before we hit the CrossFit Total and Gauntlet again next week! 

 

WOD:

Front squat

10x2 @ 85-90% 1 RM

*10 KB Swings after every set.  This is the last week of daily KB swings...100 a day this week!

 

then

 

20-15-10-5

Push press or power jerk 135/95 *clean it from the floor

Burpee

 

Weightlifting:

Hang snatch

2 RM, 3x2@90%

 

Hang clean and jerk (2+2)

2 RM, 3x2@90%

 

Back squat

8x3@78% 1 RM

*3 broad jumps after each set

 

Overhead squat

3 RM

 

Friday 8/15

Posted on August 14, 2014 at 11:50 PM Comments comments (0)


Saturday:

Open gym

9-12

No CF Kids class today.  It'll be back soon!

WOD @ 10:00

Strength class @ 11:00



Friday's WOD:

Deadlift

3 RM


then


One set of max unbroken dead-hang pullups

*Scale with max flexed arm hang.


then


Run 1 mile for time.

Thursday 8/15

Posted on August 13, 2014 at 11:35 PM Comments comments (0)


Open gym
6-11 am
2-8 pm

No strongman class today.



Weightlifting:

Power snatch

10x1@70%+


 

Power clean

10x1@70%+


 

Clean pull

5x2@95% 1 RM clean


 

BTN Push press

5 RM, 95%x5, 90%x5


 

Bench press

5 RM, 95%x5, 90%x5

 


Wednesday 8/13

Posted on August 12, 2014 at 11:45 PM Comments comments (0)


WOD:

Back squat

8x2@90-95% of 3 RM (+3-5% over last week)

*10 swings after each

 


then

10 minute AMRAP:

5 Power clean and jerks 135/95 or 65%
10 Box jumps
15 Wall balls



Weightlifting:

Snatch

8x1@80-85%


 

Clean and jerk

8x1@80-85%


 

Front squat

8x2@80-85% 1 RM

*3 Standing broad jumps after each set


 

 

Overhead squat

5x2@90%+ of snatch

(3 sec pause)


 


 



Rss_feed

Get Started Today!

Schedule your first intro session for FREE!

Call Keith @ (765)490-4167
or
E-mail us @ portcitycrossfit@gmail.com

Like Us!

Resources



Crossfit Kids