WORKOUT OF THE DAY
CHUCK
FITNESS
WOD
1) 6 min Emom
Lsit 30 sec hold
HSPUs Rx1 8/5 strict, Strict Rx2 5/2 or Kip 8, Rx3 15/10 push-ups
2) Bench Press
2 x 4 same only 1 min rest once set is complete
3 x 3 same only 1 min rest once set is complete
4 x 2 same only 1 min rest once set is complete
3) 3 Rnds
3 Rope Climbs
3 Split jerk Rx1 205/145, Rx2 165/115, Rx3 135/85 (from the ground)
WOD
1) 9 min emom
Row Cals Rx1 16/12, Rx2 13/10, Rx3 10/8
Box Jumps Rx1 25, Rx2 20, Rx3 15
GHDSU Rx1 20, Rx2 17, Rx3 14
2) Front Squat
5 x 3 all same weight
3) 15 min amrap
Run 200m
T2B Rx1 15, Rx2 12, Rx3 9
6 squat cleans Rx1 155/110, Rx2 135/95, Rx3 115/75
WOD
1)CrossFit Open
20.1 WOD
15 min cap
8 Ground to Overhead 95/65
10 Bar facing Burpees
WOD
1)For Time
100 Sit-ups
2) Deadlift
5 x 5 ascending
3) For Time
Sprints
Run 2 - 400m w/ 1 min rest after each
Run 2 - 200m w/ 30 sec rest
WOD
35 mins of
Row, Bike, or Ski
Max Distance ..you have to pick one and stay on it!
WOD
1) 8 min emom
S2O Rx1 25, Rx2 20, Rx3 15 - 75/55#
Row cals Rx1 15/12, Rx2 13/10, Rx3 11/8
2) Bench Press
6 sets
alternating sets between 20 reps and 3 reps
3) 2 RFT
Peg Boards Rx1 3, Rx2 1, Rx3 3 Rope climbs
Pwr Snatches Rx1 15, Rx2 10, Rx3 7 - 95/65
Sled Pull D/B 45/25
Burpees 10
WOD
1) Weighted GHDSU
4 x 8 (KB Rx1 53/35, Rx2 44/26, Rx3 35/20)
1 min Rest between sets
2)Backsquat
6 sets of alternating 20 reps and 3 reps
20 reps @ 60% 1RM/ 3 reps @ 85% 1RM
3)16 min amrap
Run 200m
Box Jumps Rx1 15, Rx2 12, Rx3 10
T2B Rx1 15, Rx2 12, Rx3 10
15 Kb swings Rx1 70/53, Rx2 62/44, Rx53/35
WOD
1) 5 min emom
weighted Planks Rx1 55/35, Rx2 45/25, Rx35/15
35 sec Hold Rx1 Start 30 sec with 8/5 push-ups, Rx2 5/3 push-ups, Rx3 Hold
2) Bench Press
2 x 5 same
2x 4 same can not be more than 20# heavier than previous set
2 x 3 same /same as above
3) 3 RFT
Sled Pull D/B 45/25
Hspus Rx1 15, Rx2 10, Rx3 15/8 push-ups
10 Sumo Hi Pull (Set has to be Tng or 5 Burpee penalty) Rx1 115/75, Rx2 95/65, Rx3 75/45
10 S2O - Same weights as above
WOD
1)9 min emom
10 DB Box step ups Rx1 50/35, Rx2 40/25, Rx3 35/20 (DB in each hand hold by side)
20 DB Deadlift Rx1 50/35, Rx2 40/25, Rx3 35/20
10 DB Pwr Cleans Rx1 50/35, Rx2 40/25, Rx3 35/20
2)Backsquat
2 c 5 same
2 x 4 same
2 x 3 same
3) For Time (11 min cap)
27,21,15,9 reps of
Wallballs Rx1 30/20# , Rx2- 3 20/14#
Row Cals
Put Rowers by Rig
WOD
1) For Time
Run 400m Fwd/400m Bkwds
3 Rnds
Bike .4/.3 miles
5 push-ups
Row 150/135m
5 Burpees
Ski 150/135m
5 air squats
Run 200m Fwd/200m Bkwd
2 Rnds
Same as above
Run 100m Fwd/100m Bkwd
1 Rnd
Same as above
