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.

Saturday, April 20

Rest Day ;-)

Friday, April 19

If you like what you do, and youre lucky enough to be good at it, do it for that reason.

—Phil Grimshaw theysaidso.com theysaidso.com
WOD image

CrossFit

main AMReps 15 mins: Handstands

As many reps as possible in 15 mins of:

Handstand

Practice handstand walking, handstand push ups, holds, wall walks etc.

main Acid Bath Assault Style

For time:

Ski Erg, 500 m

Row, 500 m

Assault Bike, 500 m

This workout should be treated as a sprint.

Sweat Class

main SWEAT

Complete as many rounds as possible in 20 mins of:

5 Handstand Push-ups

10 Alternating One Legged Squats

15 Pull-ups

*scale athletes with DB seated Z press

*scale pistol and pull ups accordingly

Thursday, April 18

Dont count the days; make the days count.

—Mohamad Ali theysaidso.com theysaidso.com
WOD image

CrossFit

main Rx

For time:

10 Bench Press, 195/135 lbs

1 Strict Pull-up

9 Bench Press, 195/135 lbs

2 Strict Pull-ups

8 Bench Press, 195/135 lbs

3 Strict Pull-ups

7 Bench Press, 195/135 lbs

4 Strict Pull-ups

6 Bench Press, 195/135 lbs

5 Strict Pull-ups

5 Bench Press, 195/135 lbs

6 Strict Pull-ups

4 Bench Press, 195/135 lbs

7 Strict Pull-ups

3 Bench Press, 195/135 lbs

8 Strict Pull-ups

2 Bench Press, 195/135 lbs

9 Strict Pull-ups

1 Bench Press, 195/135 lbs

10 Strict Pull-ups

main Athletic

For time:

10 Bench Press, 165/115 lbs

1 Strict Pull-up

9 Bench Press, 165/115 lbs

2 Strict Pull-ups

8 Bench Press, 165/115 lbs

3 Strict Pull-ups

7 Bench Press, 165/115 lbs

4 Strict Pull-ups

6 Bench Press, 165/115 lbs

5 Strict Pull-ups

5 Bench Press, 165/115 lbs

6 Strict Pull-ups

4 Bench Press, 165/115 lbs

7 Strict Pull-ups

3 Bench Press, 165/115 lbs

8 Strict Pull-ups

2 Bench Press, 165/115 lbs

9 Strict Pull-ups

1 Bench Press, 165/115 lbs

10 Strict Pull-ups

main Fitness

For time:

10 Bench Press, pick load

1 Ring Row

9 Bench Press, pick load

2 Ring Rows

8 Bench Press, pick load

3 Ring Rows

7 Bench Press, pick load

4 Ring Rows

6 Bench Press, pick load

5 Ring Rows

5 Bench Press, pick load

6 Ring Rows

4 Bench Press, pick load

7 Ring Rows

3 Bench Press, pick load

8 Ring Rows

2 Bench Press, pick load

9 Ring Rows

1 Bench Press, pick load

10 Ring Rows

main 3 RFQ: Banded Glute Bridges and Chinese Planks

3 rounds for quality of:

40 Banded Glute Bridges

Rest 1 min

Chinese Plank, 1 min

Rest 1 min

Wednesday, April 17

Only a man who knows what it is like to be defeated can reach down to the bottom of his soul and come up with the extra ounce of power it takes to win when the match is even.

—Mohamad Ali theysaidso.com theysaidso.com
WOD image

CrossFit

main 4 RFT: 400 m, Wall Balls, Deadlifts and Box Jump Overs

4 rounds for time of:

Run, 400 m

30 Wall Balls, 30/20 lbs

20 Deadlifts, 225/155 lbs

10 Box Jump Overs, 30/24 in

Rest 3 mins

Goal is to finish each set in 5 minutes.

Sweat Class

main SWEAT

Every 4 mins for 16 mins do:

12/9 Ski Erg Calories

15/12 Assault Bike Calories

18/15 Row Calories

Tuesday, April 16

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

—Ray Kroc theysaidso.com theysaidso.com
WOD image

CrossFit

main Front Squat : 1 @ 80%, 1 @ 85%, 1 @ 90%, 1 @ 95%

Front Squat 1x1 at 80% 1RM

Front Squat 1x1 at 85% 1RM

Front Squat 1x1 at 90% 1RM

Front Squat 1x1 at 95% 1RM

Rest as needed between sets.

Use 4 sets to build to 75% of your max front squat, then begin.

main FT: Ground-to-Overheads

For time:

5 Ground-to-Overheads, 245/155 lbs

10 Ground-to-Overheads, 195/125 lbs

15 Ground-to-Overheads, 145/95 lbs

20 Ground-to-Overheads, 95/65 lbs

Goal here is to move through each weight with good technique and maintain proper mechanics as fatigue sets in. (Time cap=11:00)

Monday, April 15

Keep on going and the chances are you will stumble on something, perhaps when you are least expecting it. I have never heard of anyone stumbling on something sitting down.

—Charles F. Kettering theysaidso.com theysaidso.com
WOD image

CrossFit

main 3x AMRAP 2 mins: Air Squats, Assault Bike Calories and Burpees

For 3 cycles:

AMRAP in 2 mins of:

35 Air Squats

15/12 Assault Bike Calories

Burpee

Rest 2 mins between each cycle.

For each cycle restart the AMRAP.

Preform burpees in remaining time left of the AMRAP. Score is total burpees across all cycles.

main Every 2 mins for 12 mins: Snatches and Overhead Squats

Every 2 mins for 12 mins do:

1 Snatch

1 Overhead Squat

If you are confident in your snatching abilities, start at 65% and build from their.

Sweat Class

main SWEAT

For time:

100 Burpee Pull-ups

*athletes should scale using a jumping pull up, measured roughly 6 inches above head

Sunday, April 14

When I was a little kid, I was really scared of the dark. But then I came to understand, dark just means the absence of photons in the visible wavelength400 to 700 nanometers. Then I thought, well its really silly to be afraid of a lack of photons. Then I wasnt afraid of the dark anymore after that.

—Elon Musk theysaidso.com theysaidso.com
WOD image

CrossFit

main 3 RFT: Dumbbell Box Step-ups and Wall Balls

3 rounds for time of:

16 Dumbbell Box Step-ups

20 Wall Balls

rest 3 mins after you have completed 3 rdns

THEN

REPEAT

main 3 RFT: Dumbbell Box Step-ups and Wall Balls

3 rounds for time of:

16 Dumbbell Box Step-ups

20 Wall Balls