Workout Of The Day

WOD for 10.16.2019

The strength work today should be thought of as more of an extended warm up. The load is meant to be moderate, not a 5 rep max test. We just want to take some time working technique at a load a little heavier than we will be doing in the workout.

Our workout today is a beefed up version of the CrossFit original “Amanda.” Both of the movements in this workout today are high skill. The power snatch weight is moderate, something you can do the rounds of 11 and 9 in nor more than 2 or 3 sets. Modification will be available for both movements from the coach, so don’t let either movement intimidate you today.

STRENGTH

3×5 Power Snatch*

*Today’s goal is to hit 3 moderate sets of 5 at the same weight across. No misses and perfect mechanics. This is not 5RM.

NCFIT BENCHMARK WORKOUT

“POWER + AMANDA” FOR TIME
11-9-7-5
Power Snatch (135/95)|(95/65)
Bar Muscle-Up

-15:00 Hard Cap-

WOD for 10.14.2019

Today we are looking to get under some heavier loads int he Front Squat while adding in the skill work of the rope climb. These two movements are the main focus today. The bike and static holds are meant to get us sweating and working on core strength. Although not a requirement, the weight on the Front Squat can increase during the workout if you are feeling good and moving well. For the rope climbs, we are looking to get this work done in 45 seconds or less. This may require us to modify reps or movements. Optional mods include strict pull-ups and narrow grip knee raises.

WORKOUT 

EMOM x 24 MINUTES 

MIN 1 – 2-3 Front Squats (Athlete Choice, Heavy*)

MIN 2 – 12/10 Cal Bike

MIN 3 – 2-3 Rope Climbs

MIN 4 – :45 Static Hold (Athlete Choice**)

WOD for 10.14.2019

We will be working with the higher rep scheme in the push press today. First in the Strength portion we will work to establish a 10RM Push Press. We will take some time to hit a couple of warm up sets before, then on a 12 minute clock, you will get 2 attempts the the 10RM. We are looking for touch and go reps here.

For the workout, we have 3 four minute intervals. We will need a minimum of 1 minute of rest in each interval. The weight on the Push press needs to be something that you can do in no more than two sets in the workout. The box height is programmed shorter than usual, so you should be able to pick up the pace here. There will be the option to hit one more set if you are feeling good.

STRENGTH

ON A 12:00 RUNNING CLOCK…

Establish 10RM Push Press*

*Max 2 attempts at 10RM

WORKOUT EVERY 4:00 x 3 SETS
15 Burpee Over Bar

20 Push Press (115/75)|(75/55)

30 Box Jump (20 or less)

OPTIONAL FINISHER

FOR TIME*
Hit a 4th Set of the Workout!

*Rest at least 3:00 minutes after the end of the workout, then hit a 4th & final set!

WOD for 10.12.2019

Today is our first CrossFit Open workout, 20.1. The workout is very straight forward. The G2O can be performed as a snatch, a clean and jerk or a combination of both. This is a gasser that requires you to keep moving. In the later rounds, break as necessary in the G2O, but find a steady pace int he bar facing burpees and keep moving. I look forward to seeing you at the Run Wild tomorrow. This a great way to support a local group that is dedicated to preserving and improving one of our great state parks her in Door County. If your not running, come cheer the group on. We will be enjoying some refreshments after the run.

CrossFit Open 20.1

10 Rounds For Time

8 Ground to Overhead (95/65)

10 Barfacing Burpees

WOD for 10.11.2019

How was the “Filthy Fifty” on Thursday? Today, we will have a recovery workout that will prepare us for our first Open Workout on Saturday. I am actually watching the announcement as I type this. As I said today is built to be a recovery effort. We are looking to sweat and work through multiple ranges of motion. A reminder that Saturday’s workout will be at 7 am so we can all enjoy the Run Wild at Potawatomi State Park.

RECOVERY WORKOUT* 

EMOM x 10 MINUTES 

MIN 1 — AMRAP of 10 Double Unders + 5 Double DB Snatch (light)

MIN 2 — Row or Bike, Moderate Effort

-Rest 3:00-

EMOM x 10 MINUTES

MIN 1 — AMRAP of 5 Med Ball Hang Squat Clean + 5 Med Ball Strict Press

MIN 2 — Row or Bike, Moderate Effort

WOD for 10.9.2019

We have an old school CrossFit Benchmark today with “Filthy 50.” There is a lot of work in this WOD. That being said, the movements are all fairly simple and very doable. Don’t get overwhelmed when you look at the list. When the clock buzzer beeps, just start working. The movements don’t interfere with each other, so you will probably be surprised at how well you can move through the work out. Let’s get after this one. Friday will be an active recovery day to prepare you for the the first open workout.

BENCHMARK WORKOUT

“FILTHY 50”
FOR TIME
50 Box Jump (24)

50 Jumping Pull-ups

50 Kettlebell Swings (35/26)

50 Walking Lunges

50 Knees to Elbow

50 Push Press (45/35)|(35/15)

50 Plate Good Mornings (25/15)|(15/10)*

50 Wall Balls (20/14)|(14/10)

50 Burpees

50 Double Unders

*Plate Good Mornings, Empty Barbell Good Mornings, GHD Hip Extensions or GHD Back Extensions are all acceptable.

WOD for 10.9.2019

To start our day off, we will be doing a 5×3 TNG Power Clean where we want to overload the weight from what we will be doing in the workout. As for the workout, today we have a benchmark with “Eliza-Plus.” With a descending rep count, we will be doing a couplet of Power Cleans and ring dips or HR Push-Ups. The weight on the barbell would be something that you could do 7-10+ reps of when fresh. You will have your choice between Ring Dips or Hand Release Push-ups. You will want to be careful to not go to complete failure in the ring dips or HR push-ups. Stop a few reps short and shake out your arms, then get back to it. We will have a 15:00 cap on the workout today. Should be fun!

STRENGTH

5×3 Power Clean*

*Today’s goal is to hit 5 moderate-heavy triples at the same weight across. No misses and perfect mechanics. This is not 3RM.

NCFIT BENCHMARK WORKOUT

“ELIZA-PLUS” 

FOR TIME 

27-21-15-9 Power Clean (135/95)|(95/65)

Ring Dip or HR Push-up

OPTIONAL FINISHER

3 SETS
15 Barbell Bent Over Rows (Supinated Grip)
15 DB Strict Press (Light)