Workout Of The Day

WOD for 1.23.2020

Today we have a strength combo featuring the “Push/Pull” of the deadlift and strict press. It is all about control and time under tension today. For the deadlift, we want to control the weight up and down to the ground. No ground pounding with the weights. We will be finishing up with a quick metcon that is meant to be an all out effort until the reps are complete. No “brakes” all gas!

WORKOUT
FOR LOAD 

3-3-3-3 Double-Overhand “Quiet” Deadlift

-Rest as Needed-

FOR LOAD

5-5-5-5
Tempo Strict Press (1111)

(Score is Weight)

FINISHER

3 ROUNDS FOR TIME

25 Plate Ground to OH (45/25)
10 Burpees to Plate

-Hard Cap 5:00- (Score is Time)

WOD for 1.22.2020

Today we have the Baseline 2 test. We have done this one in the past. You will start with a 5RM back squat. You will have 20 minutes to complete this. After taking some rest, you will move into a 2 minute max cal Bike. This is going to be all about how much pain are you will to handle to two minutes.

NCFIT BENCHMARK WORKOUT 

“NCFIT BASELINE II”

I. ON A 20:00 RUNNING CLOCK…

Build to 5RM Back Squat (Score is Weight) -Rest as Needed*-

II. AMRAP x 2 MINUTES

Max Calorie Bike

*Rest at Least 5:00 b/t Efforts
**Last Seen 9/27/19

(Score is Calories)

WOD for 1.20.2020

Today is all about gymnastics. Specifically the kipping pull-up. Our warm-up will flow into a skill session that will work to develop the kip and kipping pull-up. This is all about quality today. The workout will allow us to put to work what we learned. In this 12 minute AMRAP, we want to move fast on both the pull-ups and the run. we want to stay connected to the bar and push the pace on the run. Do expect to be breathing heavy today. We are look for between 6 rounds on the low end and 10 round on the high end.

SKILL

ON A 7:00 RUNNING CLOCK…

Pull-Up Progression

Bar Hold

Front / Back Positions

Dynamic Kip Swing

Kip Swing + Knees-Up

Single Pull-up

into…

5 SETS FOR QUALITY
2 Kip Swing + 1 Pull-Up + 2 Kip Swing

(No Measure)

WORKOUT AMRAP x 12 MINUTES 

8 C2B Pull-Ups

200m Run

(Score is Rounds + Reps)

WOD for 1.18.2020

Well, for those of you complaining that we don’t get enough biking during the week. *WINK WINK* Here you go. Find a challenging but doable pace on the bike. The up-downs should be quick, lasting no more than 30 seconds. For the AMRAP, we are looking for a weight on the DB that you will be able to do all ten reps throughout the 10 minutes.

WORKOUT
ON A 10:00 RUNNING CLOCK… 

Max Cal Bike*

*Every 2:00 including 3,2,1 go..perform 10 Up-Downs

-Rest 3:00-

AMRAP x 10 MINUTES

10 Box Jumps (24/20)

10 DB Bent Over Row (50/35)|(35/20)

(Score is Rounds + Reps — Add Cals to Reps)

WOD for 1.17.2019

Today we will be tackling a CrossFit benchmark with “Diane.” With the combination of HSPU and deadlifts, we are looking for fast cycle times and and big sets. Before getting into the workout we will have to time to polish up both movements in a skill session. Finally we will finish up with a core crushing tabata. Gonna be a good day!

SKILL

ON A 12:00 RUNNING CLOCK…
8:00 – Practice Kipping HSPU Breakdown
4:00 – Practice Tempo DL Drill w/ Empty Barbell

(No Measure)

BENCHMARK WORKOUT

“DIANE”
FOR TIME
21-15-9
Deadlift (225/155)|(155/105)

Handstand Push-up

*Last Seen in 2018

(Score is Time)

FINISHER

“TABATA”
8 ROUNDS,

:20 ON / :10 OFF

MOVT 1 – Russian Twist

MOVT 2 – Slow Tuck-Ups

*Alternate movements for 8 Rounds total.

WOD for 1.16.2020

Today’s workout will be focused on improving the muscle up skill. After a longer warm-up to hopefully get you a bit sweaty, we will spend some time working through a progression for the muscle-up. For individuals that currently have the muscle up, this will be an opportunity to improve your efficiency and get you warmed up for the workout. For others that have demonstrated the strength to perform a muscle up, we can hopefully get you closer to performing your first rep in the movement. The workout is long. It will require a steady pace in the beginning, hopefully picking up pace towards the end. This will get a bit grippy so use the lunges as an opportunity to give your arms and hands a break.

WORKOUT 

AMRAP x 18 MINUTES
6 Ring Muscle-Ups
18 DB Hang Power Cleans (50/35)|(35/20)
36 Forward Lunges

(Score is Rounds + Reps)

WOD for 1.15.2020

Today’s focus will be to get more comfortable with the squat snatch. First, in a strength session, we will build weight on a complex of a power snatch, a squat snatch and and overhead squat. The goal will be to get you more comfortable in the overhead position of the squat snatch. The workout is a double EMOM that will allow for lots of barbell cycling in the squat snatch. Your goal is 5-10 TNG reps a minute or 50 seconds of work with 10 seconds of rest in each of the 4 minutes.

STRENGTH

ON A 15:00 RUNNING CLOCK…
Build to a Heavy Set of the Complex:

1 Power Snatch + 1 Squat Snatch + 1 Overhead Squat

(Score is Weight)

WORKOUT 

EMOM x 4 MINUTES
5 Burpees then Max Reps of Squat Snatch (95/65)|(65/45)

-Rest 2:00-

EMOM x 4 MINUTES

5 Burpees then Max Reps of Squat Snatch (95/65)|(65/45)

(Score is Reps)