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WOD ARCHIVE - CROSSFIT TRAINING
WOD Archive
-
March 2019
- 2019-03-25 Shoulder Press 5x3Shoulder
- 2019-03-24 Open 19.533-27-21-15-9 reps
- 2019-03-22 For Time:800m run20
- 2019-03-21 Friday Night Lights!!
- 2019-03-20 10 RFT:10 Burpees5
- 2019-03-19 For max reps:30sec:
- 2019-03-18 Clean & Jerk
- 2019-03-15 For Time:1 Round:600m
- 2019-03-14 Shoulder Press 3x5Shoulder
- 2019-03-13 For time:100 wall
- 2019-03-12 5 Rounds, each
- 2019-03-11 Deadlift 5x5Deadlift for
- 2019-03-10 Open 19.3For Time:•
- 2019-03-09 Happy Sunday!Enjoy your
- 2019-03-08 AMRAP in 18
- 2019-03-07 Front Squat 7x3Front
- 2019-03-06 8 x 2
- 2019-03-05 4 Rounds for
- 2019-03-04 Part AHalting Power
- 2019-03-03 OPEN 19.2Open 19.2Beginning
- 2019-03-01 For time:Run 800m30
-
February 2019
- 2019-02-28 AMRAP in 12
- 2019-02-26 For Time:600m Run50
- 2019-02-25 Part AHalting Power
- 2019-02-24 OPEN 19.1Open 19.1Complete
- 2019-02-22 For time:400m run15
- 2019-02-21 4 rounds each
- 2019-02-20 Power Clean +
- 2019-02-19 In pairs, complete:21-18-15-12-9-6-3
- 2019-02-18 SkillsBeginner: Kipping Pull
- 2019-02-17 DELOAD WEEKBack Squat
- 2019-02-16 Happy Sunday!Have a
- 2019-02-15 IN-HOUSE COMP. NO
- 2019-02-14 Tomorrow is the
- 2019-02-13 In pairs, 15min
- 2019-02-12 5 x 1min
- 2019-02-11 Deadlift 3x8Deadlift for
- 2019-02-10 Tabata until you
- 2019-02-08 16min Amrap:80 double
- 2019-02-07 HAPPY BIRTHDAY LIZ
- 2019-02-06 Hang Power Snatch
- 2019-02-05 5 x
- 2019-02-04 Warm Up:With a
- 2019-02-03 It's Liz Gaffneys
- 2019-02-01 Barbara5 rounds for
- January 2019
-
January 2018
- 11-01-2018 - Deadlift 7x3
- 10-01-2018 - AMRAP in 15 mins of:
- 09-01-2018 - Chipper For Time
- 08-01-2018 - Weighted pull-ups 1-1-1-1-1
- 08-01-2018 - Shoulder Press 5x2
- 08-01-2018 - Negative Pull Ups
- 08-01-2018 - Finisher
- 06-01-2018 - AMRAP in 12 minutes of:
- 05-01-2018 - Part B
- 05-01-2018 - Part A - Technique Session Snatch Drills - INTERMEDITE
- 05-01-2018 - Part A - Technique Session Snatch Drills - ADVANCED
- 04-01-2018 - AMRAP 9 Min
- 03-01-2018 - Open 12.3
- 02-01-2018 - Overhead Squat 3x5
- 02-01-2018 - Front Squat 10-8-6-4-2
-
December 2017
- 12-23-2017 - 12 Days of Xmas City 4051 Style
- 12-22-2017 - T2B / Snatch WOD
- 12-22-2016 - Snatch Complex
- 12-21-2017 - Tempo Back Squat
- 12-21-2017 - Back Squat 7x2
- 12-21-2016 - AMRAP
- 12-20-2017 - Isabel
- 12-20-2017 - 1min on, 1min off until complete:
- 12-20-2016 - Daily WOD
- 12-19-2017 - Open WOD 15.3
- 12-19-2016 - Overhead Squat 3x5
- 12-19-2016 - Front Squat 5x3
- 12-19-2016 - Finisher
- 12-18-2017 - Hang Squat Clean Thruster
- 12-18-2017 - Hang Power Clean 5x2
- 12-18-2017 - Finisher
- 12-16-2017 - AMRAP in 20mins of:
- 12-15-2017 - Split Jerk 4x1
- 12-15-2017 - Push Jerk 3x5
- 12-15-2017 - Pull-ups (Strict): Max Reps
- 12-14-2017 - Part C
- 12-14-2017 - Part B
- 12-14-2017 - Part A
- 12-13-2017 - AMRAP in 16mins of:
- 12-12-2017 - JOSH
- 11-12-2017 - Hip Thrust
- 11-12-2017 - Deadlift 5-4-3-3-2-2-2-1-1-1
- 09-12-2017 - 10RFT:
- 08-12-2017 - For time:
- 07-12-2017 - Weighted Pistols
- 07-12-2017 - Front Squat 5x4
- 06-12-2017 - Finisher
- 06-12-2017 - AMRAP in 16mins of:
- 05-12-2017 - Skill Session
- 05-12-2017 - Diane
- 04-12-2017 - Intermediate/Advanced
- 04-12-2017 - Finisher
- 04-12-2017 - Beginner
- 02-12-2017 - PARTNER DRESS UP FUN DAY
- 01-12-2017 - Shoulder Press 1x3
- 01-12-2017 - Push Press 5x2
- 01-12-2017 - Finisher
-
November 2017
- 11-30-2017 - For Time:
- 11-29-2017 - Complete 9-15-21-15-9 reps for time of:
- 11-28-2017 - Romanian Deadlift 15-12-10
- 11-28-2017 - Deadlift 4x6
- 11-27-2017 - Part B
- 11-27-2017 - Part A
- 11-25-2017 - AMRAP in 15 minutes of:
- 11-24-2017 - For Time
- 11-23-2017 - Finisher
- 11-23-2017 - 10 Rounds...
- 11-22-2017 - Complete, for time
- 11-21-2017 - 5 RFT
- 11-20-2017 - Overhead Squat 4x3
- 11-20-2017 - Back Squat
- 11-18-2017 - Partner WOD
- 11-17-2017 - For Time:
- 11-16-2017 - KB Step Ups
- 11-16-2017 - Finisher
- 11-16-2017 - Deadlift 5x3
- 11-15-2017 - For Time
- 11-14-2017 - AMRAP
- 11-13-2017 - Pendlay Row 3x3
- 11-13-2017 - Finisher - AMRAP in 9 min:
- 11-13-2017 - Banded KB Press
- 11-11-2017 - RJ
- 10-11-2017 - Row / Ball Slam
- 09-11-2017 - Part B
- 09-11-2017 - Part A
- 08-11-2017 - Ladder
-
October 2017
- 12-10-2017 - Squat Snatch 5x2
- 12-10-2017 - Open 14.1
- 11-10-2017 - For Time:
- 10-27-2017 - Hang Power Clean 5x5
- 10-27-2017 - Finisher
- 10-26-2017 - Cindy
- 10-25-2017 - For Time:
- 10-25-2017 - Finisher:
- 10-24-2017 - 15min AMRAP:
- 10-23-2017 - Bulgarian Split lunge
- 10-23-2017 - Back Squat 7x2
- 10-21-2017 - For time:
- 10-20-2017 - Deadlift 5x4
- 10-19-2017 - Finisher
- 10-19-2017 - 4 x 90 sec on, 60 sec off:
- 10-18-2017 - Partner WOD, 6RFT:
- 10-17-2017 - Push Press 4x3
- 10-17-2017 - Push Jerk 4x2
- 10-17-2017 - Max Reps Ring Rows
- 10-16-2017 - AMRAP in 14 min:
- 10-14-2017 - 20 min EMOM:
- 10-13-2017 - Tabata mash up:
- 10-10-2017 - 2 RFT:
- 09-10-2017 - Hip Thrust
- 09-10-2017 - Front Squat 4x5
- 07-10-2017 - For Time:
- 06-10-2017 - Team WOD
- 05-10-2017 - Strict pull ups Weighted 3RM
- 05-10-2017 - Overhead complex
- 04-10-2017 - Part B
- 04-10-2017 - Part A
- 03-10-2017 - Deadlift 3x5
- 03-10-2017 - 3 Rnds each for time:
- 02-10-2017 - 4RFT:
-
September 2017
- 12-09-2017 - 7 Rounds for time of:
- 11-09-2017 - Power Snatch 5x2
- 11-09-2017 - Hang Power Snatch 5x3
- 09-30-2017 - Partner WOD
- 09-30-2017 - Alan Hulls Memorial WOD
- 09-29-2017 - Part C
- 09-29-2017 - Part B - skill application
- 09-29-2017 - Part A - skill
- 09-28-2017 - Every 90 sec for 8 rounds:
- 09-27-2017 - Jackie
- 09-26-2017 - 14 min EMOM:
- 09-25-2017 - Overhead Squat 4x2
- 09-25-2017 - Back Squat 4x6
- 09-23-2017 - 5 Rounds For Time
- 09-22-2017 - 6 Rounds for max reps:
- 09-21-2017 - Strict Lynne
- 09-20-2017 - Partner workout
- 09-19-2017 - Deadlift
- 09-19-2017 - Barbell Good Mornings
- 09-18-2017 - Part C
- 09-18-2017 - Part B
- 09-18-2017 - Part A
- 09-16-2017 - Eva
- 09-15-2017 - For Time:
- 09-14-2017 - Single Leg Hip Thrusts
- 09-14-2017 - Front Squat 7x2
- 09-14-2017 - 1 1/4 Front Squat 5x3
- 09-13-2017 - AMRAP in 15 mins of:
- 09-09-2017 - For Time:
- 08-09-2017 - Open 12.3
- 07-09-2017 - Weighted Pull-up
- 07-09-2017 - Shoulder Press 5x1
- 07-09-2017 - Pendlay Row 3x8
- 06-09-2017 - AMRAP in 12 mins of:
- 05-09-2017 - For Time:
- 04-09-2017 - Deadlift 7x2
- 02-09-2017 - DANIEL
- 01-09-2017 - Part B
- 01-09-2017 - Part A
-
August 2017
- 12-08-2017 - Part B
- 12-08-2017 - Part A
- 11-08-2017 - For Time:
- 10-08-2017 - Tempo Pull Ups
- 10-08-2017 - Deadlift 5x5
- 10-08-2017 - Accessory work:
- 09-08-2017 - For time, in teams of 4:
- 08-31-2017 - 3 Rounds, 1 minute at each station:
- 08-30-2017 - 5 Rounds for Time of:
- 08-29-2017 - Hip Thrust
- 08-29-2017 - Back Squat 7x3
- 08-28-2017 - AMRAP in 12 mins of:
- 08-26-2017 - AMRAP in 20 mins of:
- 08-25-2017 - 7RFT:
- 08-24-2017 - Part C
- 08-24-2017 - Part B
- 08-24-2017 - Part A - Split Jerk 5x1
- 08-17-2017 - Finisher:
- 08-15-2017 - 9RFT:
- 08-14-2017 - Weighted Pistols
- 08-14-2017 - Front Squat 6x3
- 08-08-2017 - For Time:
- 07-08-2017 - Push Press 4x3
- 07-08-2017 - Push Jerk 3x3
- 07-08-2017 - 3RM Press
- 07-08-2017 - 10RM Push Jerk
- 05-08-2017 - WHITE
- 04-08-2017 - Overhead Squat 3x4
- 04-08-2017 - Finisher:
- 04-08-2017 - Back Squat 5x5
- 03-08-2017 - Isabel
- 03-08-2017 - Finisher
- 02-08-2017 - 6 RFT:
- 01-08-2017 - Part B:
- 01-08-2017 - Part A:
- 01-08-2017 - Optional Finisher:
-
July 2017
- 07-31-2017 - AMRAP in 15 mins of:
- 07-29-2017 - For Time:
- 07-28-2017 - Open 16.5
- 07-27-2017 - Part C
- 07-27-2017 - Part B
- 07-27-2017 - Part A
- 07-26-2017 - For Time:
- 07-25-2017 - For Time:
- 07-24-2017 - Finisher
- 07-24-2017 - Deadlift 8-8-8-4-4
- 07-22-2017 - For time:
- 07-21-2017 - Snatch 5x1
- 07-21-2017 - Pause Overhead Squat 5x3
- 07-21-2017 - Optional Finisher
- 07-21-2017 - First Pull
- 07-20-2017 - 4 rounds for time of:
- 07-19-2017 - Tabata Mash Up
- 07-19-2017 - Finisher
- 07-18-2017 - Front Squat 5x5
- 07-18-2017 - Front Foot Lunge
- 07-18-2017 - Finisher
- 07-17-2017 - For Time:-
- 07-15-2017 - In teams of 3 complete for time:
- 07-14-2017 - Run 6x400m
- June 2017
- May 2017
-
April 2017
- 12-04-2017 - 21-15-9 reps for time of:
- 11-04-2017 - Snatch 3x1
- 11-04-2017 - Clean & Jerk 3x1
- 10-04-2017 - Skills day:
- 10-04-2017 - AMRAP in 15 mins of:
- 08-04-2017 - AMRAP in 20 mins of:
- 07-04-2017 - Weighted Pull Ups
- 07-04-2017 - Deadlift 6x4
- 06-04-2017 - For Time:
- 05-04-2017 - Elizabeth
- 04-29-2017 - For Time:
- 04-28-2017 - DT
- 04-27-2017 - Hang Squat Snatch 5x1
- 04-27-2017 - Hang Power Snatch 5x2
- 04-26-2017 - EMOM
- 04-26-2017 - EMOM
- 04-25-2017 - 15min AMRAP:
- 04-24-2017 - Front Squat 7x2
- 04-22-2017 - For Time:
- 04-21-2017 - Weighted Pull Ups
- 04-21-2017 - Shoulder Press 5x1
- 04-21-2017 - Finisher
- 04-20-2017 - Team WOD
- 04-19-2017 - Alternating Ladder
- 04-18-2017 - Tabata Mash Up
- 04-18-2017 - Deadlift 5x2
- 04-17-2017 - Tabata Mashup:
- 04-15-2017 - Chipper For Time:
- 04-14-2017 - Strict Pull Ups
- 04-14-2017 - Front Squat 4x7
- 04-13-2017 - AMRAP in 18 mins of:
- 04-04-2017 - Shoulder Press 3x3
- 04-04-2017 - Push Press 4x3
- 04-04-2017 - Push Jerk 3x5
- 03-04-2017 - 14min AMRAP:
- 01-04-2017 - Saturday Surprise
-
March 2017
- 11-03-2017 - 3 RFT:
- 10-03-2017 - 4 RFT:
- 09-03-2017 - In teams of 3 complete AMRAP in 20 mins of:
- 09-03-2017 - EMOM for 7 Minutes
- 09-03-2017 - EMOM for 7 Minutes
- 08-03-2017 - Skills:
- 08-03-2017 - 4 Rounds for max reps:
- 07-03-2017 - Shoulder Press 3x5
- 07-03-2017 - Front Squat 3x5
- 07-03-2017 - Finisher:
- 06-03-2017 - Open 17.2
- 06-03-2017 - Non-Registered Athletes
- 06-03-2017 - Finisher for Non-Registered Athletes
- 03-31-2017 - Squat Clean 1x1
- 03-31-2017 - Power Clean 1x8
- 03-31-2017 - EMOM 7 Minutes
- 03-30-2017 - Ascending Ladder in 15 minutes:
- 03-29-2017 - Tabata
- 03-29-2017 - AMRAP in 12 minutes of:
- 03-28-2017 - Deadlift 4x8
- 03-27-2017 - Open 17.5
- 03-27-2017 - Non Registered Athletes
- 03-26-2017 - Finisher
- 03-26-2017 - 3RFT
- 03-25-2017 - 5 Rounds for time:
- 03-24-2017 - AMRAP in 15 mins of:
- 03-23-2017 - Overhead Squat 3x5
- 03-23-2017 - Front Squat 5x4
- 03-23-2017 - EMOM for 8 minutes:
- 03-22-2017 - 20 Minute AMRAP
- 03-21-2017 - Weighted Pull Ups
- 03-21-2017 - Push Press 7x3
- 03-20-2017 - Open 17.4
- 03-20-2017 - Non-Registered Athletes:
- 03-18-2017 - Partner WOD
- 03-17-2017 - Split Squat 3x8
- 03-17-2017 - Back Squat 5x5
- 03-16-2017 - Continue as far up the following ladders as possible in 12 minutes:
- 03-15-2017 - 7 Sets of the following:
- 03-14-2017 - 5 Rounds for time:
- 03-13-2017 - Partner WOD 16 Min AMRAP
- 03-13-2017 - Open 17.3
-
January 2017
- 06-01-2017 - Front Pause Squat 5x5
- 01-31-2017 - Optional Gasser for the week
- 01-31-2017 - Finisher
- 01-31-2017 - Clean Pull 5x2
- 01-31-2017 - Clean & Jerk 7x2
- 01-30-2017 - Open 16.2
- 01-21-2017 - 10 Min Amrap
- 01-20-2017 - Thruster Ladder
- 01-19-2017 - Angie
- 01-14-2017 - Angie
- 01-13-2017 - Muscle-Ups: Max Reps
Last 7 Days WODS
-
Tuesday Mar 26, 2019
Push Press 5x3
Push Press for load:
#1: 3 reps
#2: 3 reps
#3: 3 reps
#4: 3 reps
#5: 3 reps -
Tuesday Mar 26, 2019
Finisher
3 Rounds of the following Superset:
-Max Reps Strict Pull-up
-Max Reps Kipping Pull-up
Scaling = Band into kipping band OR Band into ring rows. -
Tuesday Mar 26, 2019
Shoulder Press 5x3
Shoulder Press for load:
#1: 3 reps
#2: 3 reps
#3: 3 reps
#4: 3 reps
#5: 3 reps
-
Monday Mar 25, 2019
Open 19.5
33-27-21-15-9 reps for time of:
• Thrusters
• Chest-to-bar pull-ups
Men use 95 lb.
Women use 65 lb.
Time cap: 20 minutes
Movement Standards:
https://games.crossfit.com/workouts/open/2019/5#movementStandards
Scorecard:
https://games-assets.crossfit.com/Open-19-5-sdofiw0vnGT.pdf
-
Sunday Mar 24, 2019
Happy Sunday
:)
-
Saturday Mar 23, 2019
For Time:
800m run
20 ring dips
60 Sit-Ups
600m Run
20 ring dips
40 Box Jumps Overs 24” (20”)
400m Run
20 ring dips
20 Devils Press 22.5kg (15kg)
-
Friday Mar 22, 2019
Back Squat 5x3
Back Squat for load:
#1: 3 reps
#2: 3 reps
#3: 3 reps
#4: 3 reps
#5: 3 reps -
Friday Mar 22, 2019
Overhead Squat 5x2
Overhead Squat for load:
#1: 2 reps
#2: 2 reps
#3: 2 reps
#4: 2 reps
#5: 2 reps
-
Thursday Mar 21, 2019
10 RFT:
10 Burpees
5 Strict pull-ups
5 kipping pull-ups
-
Wednesday Mar 20, 2019
For max reps:
30sec: Deadlift 100kg (70kg)
30sec: strict HSPU
30sec: Deadlift 100kg (70kg)
30sec: kipping HSPU
*rest 2min*
Repeat above but with 120kg (85kg)
*Beginners won’t change the weight for the 2nd round.
-
Wednesday Mar 20, 2019
Finisher:
100 Hollow Rocks for Time
-
Tuesday Mar 19, 2019
Fitness Option Metcon:
5RFT:
5 power clean + push jerk 42.5kg (30kg)
10 Bar facing burpees -
Tuesday Mar 19, 2019
Fitness Option:
Power clean + Push Jerk
2-2-2-2-2 -
Tuesday Mar 19, 2019
Finisher:
Accumulate for quality in any order:
-50 Rower V-Ups
-50 band pull aparts
-50 hip circle glute bridges -
Tuesday Mar 19, 2019
Clean & Jerk 7x1
Clean & Jerk for load:
#1: 1 rep
#2: 1 rep
#3: 1 rep
#4: 1 rep
#5: 1 rep
#6: 1 rep
#7: 1 rep
