Here are some recent sample WODs (workout of the day)...

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CROSSFIT WOD  |  MONDAY

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HANG SNATCH

 

E2MOM for 6 min (3 sets)
2 complexes of 1 hang squat snatch + snatch grip push press x1 + overhead squat x1

At min 8:00 EMOM for 5 min (5 sets)
Hang squat snatch x1

* Record heaviest hang snatch for the day

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BACK SQUAT

E2MOM for 12 min (6 sets)

Set 1: 6 reps @ 65%
Set 2: 4 reps @ 75%
Set 3: 2 reps @ 80%
Set 4: 2 reps @ 85% (same # for set of unbroken reps)
Set 5: 1 rep @ 90%
Set 6: 1 set max unbroken reps @ 85% (set 4's load)
 

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METCON

12 min AMRAP (rounds and reps)

Rx
7/4 muscle-ups
21 dumbell thrusters (35/20#)

HW
5/3 jumping ring or bar muscle-ups or clapping push ups (from plank or kneeling)
15 dumbbell thrusters (20–35/10–20#)

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CROSSFIT WOD  |  TUESDAY

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CLEAN AND JERK

Every 2 minutes for 10 minutes (5 sets):

Squat clean and jerk x 2 reps
Sets 1–2: @ 75%
Sets 3–5: @ 80%

Followed by:

Every 3 minutes for 9 minutes (3 sets):
Squat clean and jerk x 2 reps @ 85%

 

KETTLEBELL COMPLEX

 

Eight sets for round and reps:
40 seconds max reps of kettlebell complex:

*Complex using two kettlebells:
Deadlift
Hang clean (power)
Front squat
Hang snatch

20 seconds rest

Rx+ 53/35#
Rx 35/26#
HW 26/18#"

(Perform with a weight you can continuously move for 40 seconds)

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METCON (no measure)

EMOM for 9 min (3 sets of each:
Min 1: Banded glute bridges x 15–25 reps @ 11X1
Min 2: Glute hamstring raises x 6–8 @ 21X1 (use PVC or band for assistance)
Min 3: Extended planks x 45–60 seconds

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CROSSFIT WOD  |  WEDNESDAY

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SKILL PRACTICE: HANDSTANDS
Spend 10 minutes working on handstands. If you feel confident with handstands then explore new ways to challenge yourself: stairs/ramp, weave through cones, walk sideways or walk backwards. Try to advance from last weeks skill day.

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METCON (no measure)

Three sets of:

Strict pull ups x max reps
Ring rows x 15 reps

Rest 30–60 sec

Strict handstand push ups x max reps @ 3011
Push ups x max reps

Rest 30–60 sec
 

 

METCON (AMRAP — record total reps completed)

Every minute, on the minute, for 12 minutes (6 sets):

Rx+
Odd minutes: 315/205 lb deadlift x 7 reps
Even minutes: 10–12 burpee box jump overs (24/20")

Rx
Odd minutes: 225/155 lb deadlift x 7 reps
Even minutes: 10–12 burpee box jump overs (24/20")

HW
Odd minutes: 155/105 lb deadlift x 7 reps
Even minutes: 6–10 burpee bumper plate jump overs (16–20")

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ENDURANCE WOD  |  THURSDAY

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METCON (9 rounds for calories)

 

Two sets against a 3-minute running clock:
30/20 calorie row or Ski-Erg
Max calorie Assault Bike or BikeErg in remaining time
Rest 2 minutes

Followed by:

Three sets against a 2 minute running clock:
20/15 Calorie Row or SkiErg
Max calorie Assault Bike or BikeErg in remaining time
Rest 90 seconds

Followed by:

Four sets for times against a 1 minute running clock:
15/10 calorie row or SkiErg
Max calorie Assault Bike or BikeErg in remaining time
Rest 60 seconds

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METCON

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3 Rounds:
30 seconds pike ups on rower
Rest 30 seconds
30 seconds hamstring curls with heels on rower
Rest 30 seconds

3 Rounds:
30 seconds barbell bicep curls
Rest 30 seconds
30 seconds dumbbell or barbell skull crushers
Rest 30 seconds

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