Wednesday 4.8.20

CrossFit Workout of the Day

HOME GYM

“Mashed Potatoes”
On the 0:00…
5 Rounds of “Strict Cindy”
50 Single Dumbbell Power Cleans (Alt 5 reps)

On the 8:00…
4 Rounds of “Strict Cindy”
40 Dumbbell Goblet Squats

On the 16:00…
3 Rounds of “Strict Cindy”
30 Alternating Single Arm Squat Clean Thrusters

(No Equipment Version)
On the 0:00…
5 Rounds of “Sindee”
50 Odd-Object Ground to Shoulder

On the 8:00…
4 Rounds of “Sindee”
40 Odd-Object Squats

On the 16:00…
3 Rounds of “Sindee”
30 Odd-Object Thrusters

WOD 2

1. Squat Snatch
Build to Heavy Single

2. “Snake Bite”
21-15-9:
Squat Snatch (95/65)
Chest to Bar Pull-Ups

Body Armor
3 Giant Sets:
9 Strict Toes to Bar
15 GHD Sit-ups
21 Second L-Sit

Tuesday 4.7.20

CrossFit Workout of the Day

HOME GYM

“Double Down”
For Time:
100 Double Unders, 50 Sit-ups, 400 Meter Run
80 Double Unders, 40 Sit-ups, 400 Meter Run
60 Double Unders, 30 Sit-ups, 400 Meter Run
40 Double Unders, 20 Sit-ups, 400 Meter Run
20 Double Unders, 10 Sit-ups, 400 Meter Run

(No Equipment Version)
For Time:
100 Line Hops, 50 Sit-ups, 400 Meter Run
80 Line Hops, 40 Sit-ups, 400 Meter Run
60 Line Hops, 30 Sit-ups, 400 Meter Run
40 Line Hops, 20 Sit-ups, 400 Meter Run
20 Line Hops, 10 Sit-ups, 400 Meter Run

WOD 2

1. “Woodworker”
For Time:
100 Double Unders
75/50 Calorie Row
50 Burpee Box Jumps (24″/20″)
75/50 Calorie Row
100 Double Unders

2. Strict JT”
21-15-9:
Strict Handstand Push-ups
Strict Ring Dips
Push-ups

Monday 4.6.20

CrossFit Workout of the Day

HOME GYM

“Castaway”
AMRAP 20:
4 Strict Pull-ups
8 Burpees
12 Single Dumbbell Step Back Lunges

(No Equipment Version)
AMRAP 20:
8 Odd-Object Rows
8 Burpees
12 Odd-Object Step-Back Lunges

WOD 2

1. “Powerhouse”
On the 5:00 x 5 Rounds:
21/15 Calorie Assault Bike
15 Double Dumbbell Power Snatches (35’s/20’s)
9 Thrusters (135/95)

2. Stamina Squats
On the Minute x 10:
1 Front Squat
3 Back Squats

* Barbell Loaded at 63% of 1RM Front Squat

Friday 3.27.20

CrossFit Workout of the Day

1. Build to a Heavy Overhead Squat

2. “T-Mobile”
AMRAP 15:
5 Bar Muscle-ups
10 Overhead Squats (95/65)
15 Deadlifts (95/65)

Extra Work
Front Squat
On the 2:00 x 7 Sets
Set #1 (On the 0:00) – 3 Reps @ 80%
Set #2 (On the 2:00) – 1 Rep @ 90%
Set #3 (On the 4:00) – 3 Reps @ 80%
Set #4 (On the 6:00) – 1 Rep @ 93%
Set #5 (On the 8:00) – 3 Reps @ 80%
Set #6 (On the 10:00) – 1 Rep @ 96%
Set #7 (On the 12:00) – 12 Reps @ 70%

*Percentages based on 1RM Front Squat

Wednesday 3.25.20

CrossFit Workout of the Day

1. “Dirty 30”
For Time:
30 Box Jumps (24/20)
30 Chest to Bar Pull-ups
30 Kettlebell Swings (53/35)
30 Front Squats (115/85)
30 Toes to Bar
30 Push Press (115/85)
30 Deadlifts (115/85)
30 Wallballs (20/14)
30 Burpees
30 Double Unders

Extra Work: Beast Builder
3:00 On
3:00 Off
3:00 On

3 “Macho Man” Complexes (115/85)
3 “Macho Man” Complexes (135/95)
3 “Macho Man” Complexes (155/105)
3 “Macho Man” Complexes (185/125)
3 “Macho Man” Complexes (205/145)
Max “Macho Man” Complexes (225/155)

Tuesday 3.24.20

CrossFit Workout of the Day

1. “TripAdvisor”
AMRAP 5:
Buy-In: 45/30 Calorie Assault Bike
Into Max Rounds
9 Power Cleans (95/65)
21 Double Unders

Rest 5 Minutes

AMRAP 5:
Buy-In: 30/20 Calorie Assault Bike
Into Max Rounds:
6 Power Cleans (135/95)
21 Double Unders

Rest 5 Minutes

AMRAP 5:
Buy-In: 15/10 Calorie Assault Bike
Into Max Rounds:
3 Power Cleans (165/115)
21 Double Unders

Extra Work:

Strict Handstand Push-ups (On the 0:00)
For Time: 50 Strict Handstand Push-ups
*5 Minute Time Cap*

Strict Pull-Ups (On the 7:00)
1 Set: Max Unbroken Strict Pull-ups

Monday 3.23.20

CrossFit Workout of the Day

1. Back Squat
Build to a Heavy Set of 5

2. “Simple Plan”
3 Rounds For Time:
50 Air Squats
35 Push-ups
25/18 Calorie Row

Extra Work
3 Giant Sets:
10 Supinated Grip Ring Rows
20 Dumbbell Suitcase Elevated Split Squats (10 Each Leg)
:30 Second Banded Glute Bridge Hold