Workout of the Day


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Wednesday 1/18

Posted on January 17, 2017 at 9:30 PM Comments comments (0)

WOD:

OTM 15 minutes:

1 Snatch + 1 Overhead squat 

*Start with a weight that feels about 70%.  Work up as long as you are keeping good positions.


then


WIth a buddy:

20 minute AMRAP:

5 HSPU

15 KB Swings 72/53

*One buddy works at a time and completes a full round before switching.  Scale HSPU with KB or DB strict presses.  Swing the KB to face height on KB swings.


Weightlifting:

Rest day

Tuesday 1/17

Posted on January 16, 2017 at 9:15 PM Comments comments (0)

WOD:

4 rounds:

8 Bench presses (Use 90% of heavy set of 8 from last week)

8 KB or DB Sumo RDLs


then


15 minute AMRAP:

10 Push-ups

10 DB Snatches each arm 50/30

30 Double unders


Weightlifting:  (Class at 5:30)

 

Snatch

5x3 at 80%


 

Pause Jerk

5x2 at 80%


 

Clean pull

5x3 at 95%


 

5 rounds:

5 KB presses each

10 KB Swings

 



Tuesday 1/17

Posted on January 16, 2017 at 9:15 PM Comments comments (0)

WOD:

4 rounds:

8 Bench presses (Use 90% of heavy set of 8 from last week)

8 KB or DB Sumo RDLs


then


15 minute AMRAP:

10 Push-ups

10 DB Snatches each arm 50/30

30 Double unders


Weightlifting:  (Class at 5:30)


Friday 1/13

Posted on January 12, 2017 at 10:25 PM Comments comments (0)

Saturday:

Open gym 9-12

WOD at 10:00

Weightlifting at 10:00


Sunday:

Open gym 11-1



Friday's WOD:

Deadlift

-Build to a heavy set of 8

*Use touch and go technique as long as you maintain good position.


 

Then


 

4 rounds NFT:

Down/back Sled drag

Down/back Double KB OH Carry

Down/back farmers carry

Down/back Double KB front rack carry

*Rest as needed between efforts.  Break up each set as needed.  Use a weight for each movement that is challenging but allows for excellent position.


Weightlifting:

Friday:  Rest day

 


Thursday 1/12

Posted on January 11, 2017 at 10:30 PM Comments comments (0)

Open gym

6-10 am

2-8 pm


Weightlifting @ 5:30 pm


Strongman @ 7:00 pm


Weightlifting:


Overhead squat

[email protected]%


 

Clean and jerk

5x(3+1)@80%


 

Snatch pull

[email protected]% (5 sec desc.)


 

Seated box jump

5x3

 


Wednesday 1/11

Posted on January 10, 2017 at 10:15 PM Comments comments (0)

WOD:

 

Every 90 seconds for 10 rounds:

 

2 hang cleans from the knee + 1 Jerk

 

*Start around 75% of best clean and jerk. Build slowly as form allows.


 

 

 

 

 

 

With a buddy:

 

20 minutes

 

Row/Bike 30 cals

 

10 V-ups

 

*Your score is your total number of calories.


 

 

 

Weightlifting:

 

Rest day

 

 

 

 

 

Tuesday 1/10

Posted on January 9, 2017 at 10:15 PM Comments comments (0)

WOD:

4 rounds:

8 Bench presses

8 KB or DB Sumo RDLs

*Build to a heavy set of 8 on the bench press.


then


20 minute AMRAP:

4 Strict chest to bar pull-ups

6 KB or DB presses each arm 24/35

8 Single-arm KB Swings each arm 35/53

*Use a lighter weight for the presses than what you use for the swings.  You may have to share weights with another athlete.



Weightlifting:

Snatch

[email protected]%


 

Pause Jerk

[email protected]%


 

Clean pull

[email protected]%


 

5 rounds:

5 KB presses each

10 KB Swings

 


 

Monday 1/9

Posted on January 8, 2017 at 8:45 PM Comments comments (0)

WOD:

4 rounds:

 8 Back squats (Start at a relatively easy weight. Build to a challenging weight on your last set.)

 8 Pull-ups (add weight if possible)


 

 

 

CrossFit Open Workout 14.4

 14 minute AMRAP:

 60-calorie row

 50 toes-to-bars

 40 wall balls 20/14

 30 cleans, 135/95

 20 muscle-ups

 *Your score is the total number of reps you complete.



 

Weightlifting:

 

Today starts a new training cycle, set to peak for the March 4th ECU Weightlifting Open. Training days will be Monday, Tuesday, Thursday, and Saturday, with rest days on Wednesday, most Fridays, and Sunday.

 

 

 

 

Front squat

 

[email protected]%

 

 

 

 

Power clean + Push press

 

5x(2+2)@80%

 

 

 

 

4 rounds:

 

8 Single-arm DB rows

 

8 GHD Extensions

 

 

 


Friday 1/6

Posted on January 5, 2017 at 11:00 PM Comments comments (0)

Saturday:

Open gym 9-12 am

Goal setting @ 10:00 am

WOD @ 10:15 am


Sunday:

Yoga @ 10:30

Open gym 11:30-1:00


Friday's WOD

OTM 15 minutes:

1 Hang snatch @ 75%+

*Start with a weight that is relatively easy, and gradually add weight as you go.  If you are feeling strong and hitting good positions, finish with a few heavy singles.


5 minute AMRAP:

5 Burpees

10 KB Swings 72/53

Rest 5 minutes

Repeat for one more round.

*Your score is your total number of reps.

Thursday 1/5

Posted on January 4, 2017 at 10:50 PM Comments comments (0)

Open gym

6-10 am

2-8 pm


Weightlifting @ 5:30 pm

Strongman @ 7:00 pm

Wednesday 1/4

Posted on January 3, 2017 at 10:45 PM Comments comments (0)

WOD:

Bench press

10-8-6-4-2-1

*Start around 70% of your best bench, and build slowly in weight with each set.


then


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

Power clean 155/105

Handstand push-ups


Weightlifting:

Work on some weaknesses this week.  Next week we will begin a new training cycle geared towards the ECU Pirate Weightlifting Open on 3/4.

Tuesday 1/3

Posted on January 2, 2017 at 9:40 PM Comments comments (0)



Cross Fit WOD:

5 rounds:

8-10 Double KB Front squats

8-10 Double KB Sumo RDLs


then


30 Cal Row

30 Thrusters 95/65

30 Pull-ups

30 Deadlifts 185/115

30 Burpees


Weightlifting Class @ 5:30 pm

Friday 12/30

Posted on December 29, 2016 at 9:55 PM Comments comments (0)


 

Holiday Hours:

Friday - No 7pm class

Saturday - 9-12 Open Gym, WOD at 10am

Sunday - CLOSED

Monday 9-12 Open Gym, WOD at 10am


Friday's WOD:


Bench Press

4x5 @ 75-80%


*10 Single Arm DB Rows after each set


then


10 Min AMRAP:

10 Front Squats 135/95

10 Toes to Bar

Wednesday 12/28

Posted on December 27, 2016 at 10:05 PM Comments comments (0)


*No 2-4 Open gym today.


WOD:

OTM 15 minutes:

1 Hang snatch from knee (If you have issues with the overhead position, sub with a hang clean)

*Start at a relatively light weight and work up gradually.


then


5 RFT:

15 Deadlifts 185/125

15 Burpees




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