Workout Of The Day

Each day the Workout Of the Day (or WOD) is posted part of a complete program designed to improve strength and conditioning. The WOD can be scaled (adjusted) to provide a suitable challenge for athletes at any level.

Monday, February 18

An earned compliment costs nothing, but its returns are immeasurable. Very humanly, when we are complimented, when our efforts are appreciated, most of us will usually strive to perform even better down the line. What a return on the investment of delivering a few earned words of praise!

—G. Kingsley Ward theysaidso.com theysaidso.com
WOD image

CrossFit

main Team WOD

For time:

150 D-Ball Walking Lunges, 80/60 lbs

100 Assault Bike Calories

Handstand Walk, 150 ft

100 Ski Erg Calories

150 D-Ball Ground-to-Over Shoulders, 80/60 lbs

Teams of 3. Split the work any way you would like. Only one partner working at a time.

Sweat Class

main SWEAT

For 5 cycles:

AMRAP in 3 mins of:

30 Double Unders

8 Burpees

Rest 1 min between each cycle.

For each cycle restart the AMRAP.

Sunday, February 17

Luck is a dividend of sweat. The more you sweat, the luckier you get

—Ray Kroc theysaidso.com theysaidso.com
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CrossFit

main 3 RFT: Rows, Pull-ups, Push-ups and Air Squats

3 rounds for time:

Row, 1000 m

5 rounds of Cindy:

5 Pull-ups

10 Push-ups

15 Air Squats

main Athletic

3 rounds for time:

Row, 750 m

4 rounds of Cindy:

5 Pull-ups

10 Push-ups

15 Air Squats

main Fitness

3 rounds for time:

Row, 500 m

3 rounds of:

5 Ring Rows

10 Knee Push-ups

15 Air Squats

Sweat Class

main SWEAT

With a continuously running clock perform:

1 Unbroken Wall Ball, 20/14 lbs in the first 1 min

2 Unbroken Wall Balls, 20/14 lbs in the second 1 min

3 Unbroken Wall Balls, 20/14 lbs in the third 1 min

...

Continuing this for as long as you are able.

Saturday, February 16

The things you learn in maturity arent simple things such as acquiring information and skills. You learn not to engage in self-destructive behavior. You learn not to burn up energy in anxiety. You discover how to manage your tensions. You learn that self-pity and resentment are among the most toxic of drugs. You find that the world loves talent but pays off on character.

—John Gardner theysaidso.com theysaidso.com
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CrossFit

main Coe

10 rounds for time of:

10 Thrusters, 95 lbs/65 lbs

10 Ring Push-ups

Army Sgt. Keith Adam Coe, 30, of Auburndale, Fla., assigned to the 1st Battalion, 37th Field Artillery Regiment, 3rd Stryker Brigade Combat Team, 2nd Infantry Division, Joint Base Lewis-McChord, Wash., died April 27th, 2010, in Khalis, Iraq, of wounds sustained when enemy forces attacked his unit with an explosive device. He is survived by his wife Katrina Coe, two sons, Killian and Keith Jr., and daughter, Klover.

main Athletic

10 rounds for time of:

10 Thrusters, 75/55 lbs

10 Push-ups

main Fitness

8 rounds for time of:

10 Dumbbell Thrusters, 25/15 lbs

10 Box Push-ups

Sweat Class

main SWEAT "PARTNER STYLE"

In 20 mins do:

100 Ski Erg Calories

then in the remaining time, AMRAP of:

12 Dumbbell Front Rack Walking Lunges

15 Dumbbell Deadlifts

18 Dumbbell Push Press

Partner or teams of 3 to complete first ski erg cals, then each athlete moves through the remainder of the AMRAP, alone.

Friday, February 15

If I work as hard as I can, I wonder how much I can do in a day?

—Ezra Taft Benson theysaidso.com theysaidso.com
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CrossFit

main Athletic

Complete as many rounds as possible in 14 mins of:

50 Row Calories

40 Toes-to-bars

30 Wall Balls, 14/10 lbs, 10/9 ft

20 Power Cleans, 115/75 lbs

10 Bar Muscle-ups

main Fitness

Complete as many rounds as possible in 14 mins of:

40 Row Calories

30 Hanging Knee Raises

25 Wall Balls, 10/6 lbs, 10/9 ft

20 Power Cleans, 65/45 lbs

10 Jumping Chest-to-bar Pull-ups

main CrossFit Games Open 14.4

As many reps as possible in 14 mins of:

60 Row Calories

50 Toes-to-bars

40 Wall Balls, 20/14 lbs, 10/9 ft

30 Cleans, 135/95 lbs

20 Muscle-ups

Sweat Class

main SWEAT

For time:

100 Double Unders

75 Box Jumps

50 Row Calories

25 Burpees

Thursday, February 14

Don't be tempted to break momentumwork through it.

—Lorii Myers theysaidso.com theysaidso.com
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CrossFit

main Valentine's Partner WOD--Athletic

For time:

2 rounds of:

50 Wall Balls, 14/10 lbs, 10/9 ft

50 Kettlebell Swings, 53/35 lbs

-- then --

Rest 2 mins

-- then --

3 rounds of:

40 Row Calories

30 Hand Release Push-ups

-- then --

Rest 2 mins

-- then --

4 rounds of:

15 Box Jump Overs, 24/20 in

*1 athlete works at a time

*Teams can split the work any way they would like

*At the final station 1 athlete must do the full set of 15 BJO then tag their partner and then work

*Each athlete will do 4 rounds of the final station

main Valentine's Partner WOD--Fitness

For time:

2 rounds of:

50 Wall Balls, 10/6 lbs, 10/9 ft

50 Kettlebell Swings, 26/18 lbs

-- then --

Rest 2 mins

-- then --

3 rounds of:

30 Row Calories

20 Box Push-ups

-- then --

Rest 2 mins

-- then --

4 rounds of:

10 Box Jump Overs, 16/12 in

*1 athlete works at a time

*Teams can split the work any way they would like

*At the final station 1 athlete must do the full set of 10 BJO then tag their partner and then work

*Each athlete will do 4 rounds of the final station

main Valentine's Partner WOD

For time:

2 rounds of:

50 Wall Balls, 20/14 lbs

50 Kettlebell Swings, 70/53 lbs

-- then --

Rest 2 mins

-- then --

3 rounds of:

40 Row Calories

30 Hand Release Push-ups

-- then --

Rest 2 mins

-- then --

4 rounds of:

15 Box Jump Overs, 30/24 in

Wednesday, February 13

Limitations are like mirages created by your own mind. When you realise that limitation do not exist, those around you will also feel it and allow you inside their space.

—Stephen Richards theysaidso.com theysaidso.com
WOD image

CrossFit

main AMRAP 13 mins w/ Buy-in: Double Unders, Deadlifts, Bar Facing Burpees and Overhead Squats

In 13 mins do:

200 Double Unders

then in the remaining time, AMRAP of:

15 Deadlifts, 115/75 lbs

10 Bar Facing Burpees

5 Overhead Squats, 115/75 lbs

main Athletic

In 13 mins do:

150 Double Unders

then in the remaining time, AMRAP of:

15 Deadlifts, 95/65 lbs

10 Bar Facing Burpees

5 Overhead Squats, 95/65 lbs

main Fitness

In 13 mins do:

200 Single Unders

then in the remaining time, AMRAP of:

15 Deadlifts, 65/45 lbs

5 Bar Facing Burpees

5 Overhead Squats, 65/45 lbs

Sweat Class

main SWEAT

5 rounds for time of:

10 Dumbbell Snatches, pick load

15 Dumbbell Front Squats, pick load

*Goal is to use heavy dumbbells

Tuesday, February 12

You cant succeed coming to the potluck with only a fork.

—Dave Liniger theysaidso.com theysaidso.com
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CrossFit

main 3 RFT: Squat Cleans and Ring Dips

3 rounds for time of:

15 Squat Cleans, 135/95 lbs

15 Ring Dips

main Athletic

3 rounds for time of:

15 Squat Cleans, 115/75 lbs

10 Ring Dips

main Fitness

3 rounds for time of:

7 Power Cleans, 95/65 lbs

7 Front Squats, 95/65 lbs

10 Box Dips