Workout Of The Day
Saturday 08/13/22
CrossFit Now – CrossFit
DESCRIPTION
STRUCTURE: In Teams of 2, athletes will complete as many rounds and reps in 31:00 as possible of; 8 Thrusters, 6 Rope Climbs, and 11 high box jumps. One athlete will be accumulating rounds and reps of those while the other runs 400m with a sandbag, partners switch when the running partner returns, picking up on the Thrusters, Box Jumps and Rope Climbs where the other person left off.
STIMULUS: “31 Heroes” is a Grindy Threshold workout.
STRATEGY: 8 Thrusters should take 0:45 or less. 6 Rope Climbs should be completed in 3:00 or less. 11 Box Jumps should be completed in 1:00 or less. Each Sandbag run should be completed in 3:00 or less.
SCALING: Athletes should choose a weight and distance for the sandbag run that allows them to keep moving. Athletes should choose a weight for the thrusters that they can complete in 2 sets and withing the given time. Athletes should choose a number and variation for rope climbs that they can complete 1 rep every 0:30. Athletes should choose a box height that they can complete even with tired legs late in the workout.
SCORING: Athletes’ score today will be their total rounds + reps.
WOD
“31 Heroes”
-Athletes may get stuck doing the same half of the inside work every time they return from the run
-There’s no bonus awarded to teams that run fast today, remember athletes go right from the run to a new movement, run at a pace that allows for an immediate transition to inside work.
The 31 Heroes: Army Sergeant Alexander J Bennett, Petty Officer 1st Class, SEAL Darrik C Benson, PO1 SEAL, Chief Petty Officer, SEAL Brian R Bill, Air Force Para Rescue Tech Sergeant, John W Brown, Chief Petty Officer, SEAL Christopher G. Campbell, Army Chief Warrant Officer 4, David R Carter, Petty Officer 1st Class, Information Systems Technician, Jared W Day, Navy Master at Arms, Petty Officer 1st Class John “Jet Li” Douangdara, Army Specialist Spencer C Duncan, Chief Petty Officer, SEAL John W Faas, Army Staff Sergeant Patrick D Hamburger, Staff Sergeant, Air Force Combat Control Team Andrew W Harvell, Chief Petty Officer, SEAL Kevin A Houston, Lieutenant Commander, SEAL Jonas B Kelsall, Master Chief, SEAL, Louis “Lou” J Langlais, Chief Petty Officer, SEAL Matthew D Mason, Chief Petty Officer, SEAL Steven “Matt” M Mills, Army Chief Warrant Officer 2 Bryan J Nichols, Chief Petty Officer, EOD Nicholas H Null, Petty Officer 1st Class, SEAL Jesse D Pittman, Senior Chief, SEAL Thomas A Ratzlaff, Chief Petty Officer, SEAL Robert J Reeves, Chief Petty Officer, SEAL Heath M Robinson, Petty Officer 2nd Class, SEAL Nicholas P Spehar, Petty Officer 1st Class, Cryptologist Technician Michael J Strange, Petty Officer 1st Class, SEAL Jon “JT” Tumilson, Petty Officer 1st Class, SEAL Aaron C Vaughn, Senior Chief, EOD Kraig M K Vickers, Chief Petty Officer, SEAL Jason R Workman, Air Force ParaRescue Tech Sergeant, Daniel L Zerbe, Bart, K-9
31 Heroes (AMRAP – Rounds and Reps)
31 min AMRAP
8 Thursters 155/105#
6 Rope Climbs 15ft
11 Box Jumps 24/20″
This is a Partner WOD – Partner #1 will perform the work listed above Partner #2 will run 400m with a bumper 45/25#).
Once Partner #2 returns from the run, Partner #1 will grab the bumper and begin their 400m, while Partner #2 continues where #1 left off
RX+-Same as RX’d
RX-155/105#, 30/24″
50-59-105/75#, 24/20″ 35/15#, Rope Climb Prog
60+-75/55#, Step Ups, 200 run, 10/5#, 30 Ring Rows per round
Basics -1 Round – 16 PVC/BB Thruster, 20 Ring Rows, 11 Step Ups, 400 Run
INDIVIDUAL VERSION
31 Heroes – Individual Version (AMRAP – Rounds and Reps)
INDIVIDUAL VERSION
AMRAP 31:
8 Thrusters (155/105)
6 Rope Climbs
11 Box Jumps (30/24)
Every 3 min run 400m w/ bumper
Pick up where you left off
Friday 08/12/2022
CrossFit Now – CrossFit
DESCRIPTION
STRUCTURE: Athletes will complete 5 AMRAP 4:00’s resting 4:00 in between rounds. Each AMRAP will begin with 30 Shuttle Runs, then 30/20 Calories on the Rower. Once those movements have been complete athletes will complete as many Single Dumbbell Hang Clean & Jerks as possible in the time remaining. Athletes must switch arms every 5 Hang Clean & Jerks. Today has aggressive time goals, makes sure athletes have 0:15 or so of Hang Clean & Jerks each round.
STIMULUS: “Tri Hard” is a Sprint Threshold workout.
STRATEGY: 30 Shuttle Runs should be completed in 2:00 or less. 30/20 Calories on the Rower should be completed in 2:00 or less.
SCALING: Athletes should choose a number of Shuttle Runs that they can complete in under 2:00 even when tired. Athletes should choose a number of calories for the row that they are confident they can complete in 2:00 or less, even when tired.
SCORING: Athletes score today will be their total Hang Clean & Jerks.
EFFICIENCY TIPS
-Getting to the Dumbbell is an accomplishment today
-Focus on quick turns around on the shuttle runs
WOD
TRI HARD (5 Rounds for reps)
“TRI HARD”
5 Rounds x AMRAP 4:
30 x 10-Meter Shuttle Runs
30/20 Calorie Row
Max Single Dumbbell Hang Clean and Jerks
Rest 4 Minutes Between Rounds
Subs-Same Cal on Bike
RX+-50/35#
RX-35/20#
50-59-20/15#
60+-15/10#
Basics-14 Shuttle Runs, 12 Cal Row, 10 Hang Clean/Jerks
Sunday 08/07/22
CrossFit Now – CrossFit
WOD
Repeat 05/07/21
“Karen! Run!” (Time)
“Karen! Run!”
10 Rounds For Time:
12 Wall Balls
100m Run
Subs
12/9 Cal Row or 8/7 Cal Bike
15 min Time Cap
RX+-Same as RX
RX-20/14#, 10/9′
50-59-14/10# 10/8′
60+-10/6#, 10/8′
Basics- Rounds
Saturday 08/06/22
CrossFit Now – CrossFit
DESCRIPTION
STRUCTURE: In Teams of 3, with one partner working at a time, athletes will complete 90/70 Calories on the Rower, before moving on to 60 Toes to Bar, anf finally 30 Power Snatches.
STIMULUS: “Reptar” is a Sprint Threshold workout.
STRATEGY: 90/70 Calories on the Rower should be completed in 4:30 or less. 60 Toes to Bar should be completed in 3:00 or less. 30 Power Snatches should be complete in 3:00 or less.
SCALING: Athletes should choose a number of res on the rower that they can complete within the given time. Athletes should choose a variation and rep scheme for Toes to Bar that allows them to complete at least sets of 5 reps at a time. Teams should complete 30 Power Snatches in at least quick singles.
SCORING: Athletes’ score will be their total Rounds + Reps. Teams should aim to complete at least 2 Rounds
EFFICIENCY TIPS
-Choose a break-up strategy that allows athletes to work for 0:30-1:00 on the rower
-Use quick sets of 5-10 reps of TTB
WOD
“Reptar” (AMRAP – Rounds and Reps)
“REPTAR”
Team of 3
AMRAP 25:
90/70 Calorie Row
60 Toes to Bar
30 Power Snatches
*Score = Rounds + Reps
Subs-70/50 Cal Bike
RX+-135/95#
RX- 115/75#
50-59-95/65#, Hanging Knee Raises
60+-75/55#, Sit Ups
Basics-2 Rounds with 2 min Rest Btwn, Row, Sit Ups, PVC Snatches
INDIVIDUAL VERSION
“Reptar” Individual Version (4 Rounds for reps)
“REPTAR”
Individual Version
4 Rounds For Reps:
3 Minute Calorie Row
2 Minute Toes to Bar
1 Minute Power Snatch
Rest 1 Minute Between Rounds
*Score is total reps for each round
Subs- 70/50 Cal Bike
RX+-135/95#
RX-115/75#
50-59-95/65#, Hanging Knee Raises
60+-75/55#, Sit Ups
Basics-2 Rounds with 2 min Rest Btwn, Row, Sit Ups, PVC Snatches
Friday 08/05/22
CrossFit Now – CrossFit
DESCRIPTION
STRUCTURE: Athletes will complete as many rounds and reps as possible in 20:00 of “Cindy.” Every 2:00 athletes will Bike 500/400 Meters before picking up where they left off in “Cindy” the next round. “Cindy” is 5 Pull-Ups, 10 Push-Ups and 15 Air Squats.
STIMULUS: “Time After Time” is a Threshold workout.
STRATEGY: 500/400 Meters on the Bike should be completed in 1:15 or less. Leaving athletes 0:45 to accumulate rounds of Cindy. Athletes should be able to complete 5 Pull-Ups in 0:30 or less, 10 Push-Ups in 0:30 or less and 15 Air Squats in 0:30 or less.
SCALING: Athletes should choose a distance on the Bike that they can complete in 1:15 or less. Athletes should choose variations of Pull-Ups, Push-Ups and Air Squats that allow them to complete each movement in 0:30 or less.
SCORING: Athletes’ score today will be their total Rounds + Reps of “Cindy.” Athletes should Aim to complete at least 7 rounds of “Cindy.”
EFFICIENCY TIPS
-Don’t let the bike affect the other reps today, recover on it
-No more than one break on a bodyweight movement today
WOD
Time After Time (AMRAP – Rounds and Reps)
“TIME AFTER TIME”
AMRAP 20:
“Cindy”
5 Pull-Ups
10 Push-Ups
15 Air Squats
*Every 2:00, Bike 500/400 Meters
starting with 0:00
*Score = Total Rounds + Reps of “Cindy”
Subs
250/200m Row or 200m Run
RX+-Same as RX’d
RX-As Written
50-59-Jumping Pull Ups, Push Up on knees
60+-Ring Rows, Push Up on knees
Basics-10 AMRAP Ring Rows, Push Up
on Knees
Thursday 08/04/22
CrossFit Now – CrossFit
DESCRIPTION
STRUCTURE: In todays workout athletes will complete as many rounds and reps as possible in 25 minutes of 50 Abmat sit-ups, 40 Box Jumps, 30 Front Rack Reverse Lunges with a barbell, 20 Push Presses with that same barbell and a 100 Meter Farmers Carry with a set of dumbbells to finish each round, if athletes finish the farmers carry before time is up they will start back on the 50 Sit-Ups and keep chipping away until 25:00 has passed.
STIMULUS: “Hold ‘em” is a Threshold workout.
STRATEGY: 50 Abmat sit-ups should be completed in 2:30 or less. 40 Box Jumps in 2:30 or less. 30 Lunges should be finished in under 2:00. Athletes should take no longer than 1:30 for 20 Push Presses and 1:00 for a 100 Meter Farmers Carry
SCALING: Athletes should choose a number of sit-ups and box jumps that they can complete within the given time. Athletes should choose a weight for the Push Press and Lunges that allows them to complete each round in 2 sets or less. Athletes should choose a weight and distance for the Farmers Carry that allow them to complete each carry with no more than 1 break and under 1:00.
SCORING: Athletes’ score today will be their total Rounds + Reps. Athletes should attempt to complete 2 full rounds.
EFFICIENCY TIPS
-Light Barbell today, try to hang on to large sets
-Sit-Ups and well paced box jumps can be recovery today
WOD
Hold Em (AMRAP – Rounds and Reps)
“HOLD ‘EM”
AMRAP 25:
50 AbMat Sit-ups
40 Box Jumps
30 Front Rack Reverse Lunges
20 Push Press
100 Meter Farmers Carry
*Score = Rounds + Reps
RX+-75/55#, 50/35#, 24/20″
RX75/55#, 35/20#, 24/20″
50-59-65/45#, 20/15#, 20/16″
60+-55/35#, 15/10#, Step Ups
Basics-12 AMRAP, 1/2 the reps
Step Ups, No Weight Lunges
Wednesday 08/03/22
CrossFit Now – CrossFit
DESCRIPTION
STRUCTURE: The workout will begin with an 800 Meter Run, Athletes will then compete 55 Double Dumbbell Deadlifts, then run another 800 Meters before completing 55 Double Dumbbell Bench Presses, running 800 Meters again and finishing with 55 Double Dumbbell Power Cleans and one last 800 Meter run.
STIMULUS: “Linda’s Lungs” is a Grindy Threshold workout
STRATEGY: Each 800 Meter Run should be completed in 5:00 or less. 55 Double Dumbbell Deadlifts should be completed in 3:00 or less (18/min. 55 Double Dumbbell Bench Press should be completed in 4:00 or less (14/min). 55 Double Dumbbell Power Cleans should be completed in 4:00 or less (14/min).
SCALING: Athletes should choose a distance for the run that they can complete in under 5:00 all 4 times. Athletes should choose a weight for their dumbbells that allows them to hand on for sets of 7+ reps on each movement.
SCORING: Athletes score today will be the time it takes them to complete the workout.
EFFICIENCY TIPS
-Go in with a break-up strategy for the dumbbell movements, small sets of 5 Reps or more.
Recover on the runs
WOD
Linda’s Lungs (Time)
“LINDA’S LUNGS”
For Time:
800 Meter Run
55 Dumbbell Deadlifts
800 Meter Run
55 Dumbbell Floor Press
800 Meter Run
55 Dumbbell Power Cleans
800 Meter Run
33 min TIme Cap
Subs-1000/800m Row, 2000/1600m Bike
RX+-50/35#
RX -35/20#
50-59 -20/15#
60+ -15/10#
Basics-400m Row, 22 of each DB Movement