Workout of the Day


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Friday 7/3

Posted on July 2, 2015 at 11:35 PM Comments comments (0)


We will be closed Saturday.  Enjoy your Independence Day!


Friday:

No 6 or 7 pm class today.


"Tillman"

7 rounds for time:

7 Deadlifts 315/225 (Scale with 65%)

Run 200 yards (4 x 50 yards)

15 Pull-ups


Competition:

Snatch 1x1 @ 90%, then 2x3 @ 30# less than what you did for 90% - target a 5# increase each week


Front Squat 4x3 @ 60% of 1 RM – target a 10# increase each week


Barbell Step ups 4x8 (8 each leg, alternating) @ 50% of 1 RM Clean and Jerk – target a 5# increase each week


then


"Tillman"

 




Weightlifting:

Snatch

-heavy single


Clean and jerk 

-heavy single

Thursday 7/2

Posted on July 1, 2015 at 11:10 PM Comments comments (0)



Friday hours:

6, 7, 9, and 10 am; 4, 5 pm classes

*No 6 or 7 pm classes!



Saturday:

Closed.  Go celebrate America!



Thursday hours:

Open gym

7-11 am

2-8 pm


No Community WOD today!

Strong man class @ 7 pm


Weightlifting:

Overhead squat

6x2@ 85%+ of snatch

*3 sec pause in bottom


 

Pull-up

3-3-3-max reps at bodyweight


 

GHD Ext

4x10




Wednesday 7/1

Posted on June 30, 2015 at 11:05 PM Comments comments (0)


WOD:

Every 90 seconds for 10 rounds:

2 Hang snatches (from mid thigh)


*Start at a moderate weight and work up as technique allows. Focus on consistency and proper positions.


then


"Karen"

150 Wall balls for time

*This should be an all-out, max effort!




Competition:

Snatch Pull + Power Snatch + Hang Snatch

5x1 @ 60% 1 RM - target a 5# increase each week


Back Squat

1x5 @ 70% of 1 RM, then 3x5@20# less than your 70% - target a 10# increase each week



For time:

30 Clusters (Clean to a thruster) (155/105)

-then-

10 min HEAVY sled push

 



Weightlifting:

Hang clean and jerk

6x(3+1)@80%+


 

Power snatch +hang snatch

8x1@80%+


 

Clean pull (from 2” deficit)

4x3@100%


Ab work of your choice



Tuesday 6/30

Posted on June 30, 2015 at 12:35 AM Comments comments (0)


WOD:

Push press

5x5 (+5-10 lbs over last week)


then


6 rounds:

5 Ring dips (add weight if possible)

10 Inverted Rows (Set up as close to parallel to the floor as possible)

15 Hollow rocks


Competition:

Power Clean 5x1 @ 70% of 1 RM Clean and Jerk – target a 5# increase each week if work sets are below 100kg, target a 10# increase if work sets are above 100kg.


Jerk (from rack) 4x2 @ 80% of 1 RM Clean and Jerk – target a 5# increase if work sets are below 100kg, target a 10# increase if work sets are above 100kg.


Front Squat 4x2 @ 80% of 1 RM Front Squat – target 5# increase if work sets are below 100kg, target a 10# increase if work sets are above 100kg.


9 min AMRAP

10 OHS (115/85)

5 ring muscle ups (sub with 5 pull ups)


Rest 2 min


9 min AMRAP

5 Hang Power Snatch (115/85)

10 HSPU


Weightlifting:

Back squat

6x3@~80%

*3 seated BJ after each


 

Push press +jerk

5x(3+1)

*Hold split for 3 sec


 

Pull-up

3-3-3-max


 

GHD Ext

4x10

 


 


Monday 6/29

Posted on June 28, 2015 at 8:45 PM Comments comments (0)



WOD:

Back squat

5x3 (+5-10 lbs over last week)


 

Weighted pull-up

4x2, 1 max set at bodyweight


21-15-9

Power clean and jerk @ 135/95 (Scale with 65% of best clean)

Toes to bar


Competition:

I've turned the competition programming over to Matt.  We've discussed it, and he has some great ideas on how to get you guys where you want to go.  I've seen the workouts for this week, and they are going to be challenging and awesome.

These workouts are not for beginners or the faint of heart.  You are going to see even more weightlifting in your program.  Don't just go after it on your own!  Get a coach to put some eyes on you.  Do the weightlifting portion of your workout in the back after 6 pm, and I will be happy to help you myself.  As always, don't get caught up in chasing PRs.  Focus on the movements and doing good quality work.  Be ready for a challenge.


Strength –

No Hook No Feet Snatch 5x1 @ 70% 1 RM – target a 5# increase each week


Clean from Blocks 4x2 @ 70% 1 RM Clean & Jerk – target a 5# increase each week


Back Squat 4x3 @ 80% of 1 RM – target a 10# increase each week


Conditioning –

4 RFT

12 power cleans (155/105)

30 DU

12 burpees


then


EMOM 12

2 rope climbs – work on the efficiency of the pull and the descent. If it takes longer than 30 seconds to do 2 rope climbs, then just do 1.

 



Weightlifting:  (Week 3; push it hard this week!)


 

Hang snatch (from knee)

6x3@80%+


 

Power clean + hang clean + jerk

8x1@80%+


 

Snatch pull (from 2”)

4x3@100%+


Ab wheel

4x15

 


 



Friday 6/26

Posted on June 25, 2015 at 11:30 PM Comments comments (0)


Saturday

Open gym:  9 am - noon

WOD @ 10:00 am

Strength @ 11:00 am


Friday's WOD:

Overhead squat

-Work up to a heavy single


then


Weighted pull-up

4x2; 1 set of max reps at bodyweight


then


4 rounds for time:

12 Power cleans @ 155/105 or 65%

Run 300 m


Comp:

Follow daily WOD


Weightlifting:

Friday:  Rest day


Saturday:

Snatch pull + Hang snatch

-Heavy set


Clean pull + Hang clean + jerk

-Heavy set


Thursday 6/25

Posted on June 24, 2015 at 11:50 PM Comments comments (0)


Open gym

7-11 am

2-8 pm


Community WOD @ 6 pm

Strongman @ 7 pm


Weightlifting:

Overhead squat

6x2@ ~85% of snatch

*3 sec pause in bottom


 

Pull-up

3-3-3-max reps at bodyweight


 

GHD Ext

4x10

 


Wednesday 6/24

Posted on June 23, 2015 at 10:35 PM Comments comments (0)




WOD:

Clean

-Build to a heavy single; if you feel good, go for a PR!


then


20-15-10-5

Thruster 95/65

Burpee


Comp:

Clean and jerk

-build to a heavy single


then


20-15-10-5

Thruster 95/65

Burpee


Spend 15 minutes working on bar muscle ups



Weightlifting:


 

Hang clean and jerk

6x(3+1)@75%-80%


 

Power snatch +hang snatch

8x1@75-80%


 

Clean pull (2”)

4x3@95%


 

Abs

 


Tuesday 6/23

Posted on June 22, 2015 at 11:25 PM Comments comments (0)



WOD:

Push press

5x5 (+5-10 lbs over last week)


then


5 rounds:

50 ft Handstand walk  (Scale with 100 ft Overhead KB carry (KB in each hand))

10 Toes to bar (Scale with 15 hollow rocks)

30 KB Swings


then


Accumulate 2 minutes in any variation of L hold.


Comp:

Push press

5x5 (+5-10 lbs)


5 rounds:

50 ft Handstand walk

10 Toes to bar

30 KB swings (CrossFit style)

60 Double unders


Accumulate 2 minutes in an L hold.


Weightlifting:


Back squat

6x3@~80%

*3 seated BJ after each


 

Push press +jerk

5x(3+1)

*Hold split for 3 sec


 

Pull-up

3-3-3-max


 

GHD Ext

4x10

 




Monday 6/22

Posted on June 21, 2015 at 10:40 PM Comments comments (0)



WOD:

Back squat

5x3 (+5-10 lbs over last week)


Weighted pull-up

4x2, 1 max set at bodyweight


then


20 min AMRAP:

5 deadlifts 275/195

10 push-ups

15 Air squats


Competition:

Follow daily WOD


Weightlifting:

Hang snatch (from knee)

6x3@75-80%


 

Power clean + hang clean + jerk

8x1@75-80%


 

Snatch pull (from 2”)

4x3@95%

 


Friday 6/19

Posted on June 18, 2015 at 11:35 PM Comments comments (0)




Saturday:

Open gym 9-12

WOD @ 10:00

Strength @ 11:00



Friday's WOD:

OH Squat

6x2 (+5-10 lbs over last week)


 

Pull-up

4x2 weighted ; 1 set max reps at bodyweight


 

6 rounds for time:

10 front squats 185/125 or 70% of best front squat

10 HS push-ups (scale with strict press)


Competition:

Follow OH squats and pull-ups from daily WOD.


then


6 RFT:

10 front squats 185/125

10 HS push-ups

30 double unders


 


Thursday 6/18

Posted on June 17, 2015 at 11:55 PM Comments comments (0)


Open gym

7-11 am

2-8 pm


Community WOD @ 6 pm


Strongman class @ 7 pm



Weightlifting:


Overhead squat

6x2@85% of snatch

*3 sec pause in bottom


 

Pull-up

3-3-3-max


 

GHD Ext

4x10

 


Wednesday 6/16

Posted on June 17, 2015 at 12:00 AM Comments comments (0)


WOD:

Clean
6x2 @ ~ 80%


then

For time:

Lunge 100 ft.

40 Single arm KB Push press (20 each arm) 53/35

Lunge 100 ft

40 pull-ups

Lunge 100 ft

40 Toes to bar

Lunge 100 ft

40 Single arm KB Push press (20 each arm) 53/35


Comp:

Snatch

10x1 @ ~ 90%


then


Follow daily WOD


Weightlifting:


 

Hang clean (from knee) and jerk

6x(3+1)@75%-80%


 

Power snatch +hang snatch

8x1@75-80%


 

Clean pull (3 sec pause @ knee)

4x3@90%


4 rounds:

8 ring dips

12 Ab wheels

 


 




Tuesday 6/16

Posted on June 15, 2015 at 11:20 PM Comments comments (0)


WOD:

Push press
5x5

*Use a weight that is challenging, but doable without nearing failure for all sets.  Focus on a slow and steady dip, followed by a complete and strong drive.


 

8 rounds for quality:

5 Ring Dips

10 Hollow Rocks

15 KB Swings



 

Comp:

Push press

5x5


20 min AMRAP:

4 Muscle-ups

8 Toes to Bar

12 KB Snatches



Weightlifting:


Back squat

6x3@~80%

*3 seated BJ after each set


 

Push press +jerk

5x(3+1)

*Hold split for 3 sec


 

Pull-up

3-3-3-max reps at bodyweight


 

GHD Ext

4x10

 



 






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