WOD

WOD is "Workout of the Day."


  • 22AUGUST18

    CrossFit Rise Above – CrossFit

    Warm-up

    Strength

    Metcon

    Turkish Get Up (2 Rep (1/side))

    Take 10 minutes and find a heavy turkish get-up.

    Metcon (No Measure)

    25 Minute Alternating EMOM

    1- 12 Russian KB Swings (70/53)

    2- 3 Box Jumps (for height)

    3- 12 Supine Ring Rows

    4- 15 Slam Balls

    5- 2 Rope Climbs

  • 21AUGUST18

    CrossFit Rise Above – CrossFit

    Warm-up

    Metcon

    Coffland (Time)

    Hang from a pull-up bar for 6 minutes

    Each time you drop from the bar, perform:

    800-m run

    30 push-ups

    Post time to comments
    U.S. Army Spc. Christopher J. Coffland, 43, of Baltimore, Maryland, died Nov. 13, 2009, in Wardak province, Afghanistan, of wounds suffered when enemy forces attacked his unit with an improvised explosive device. Coffland, who joined the Army a month before reaching the enlistment age limit of 42, was assigned to the 323rd Military Intelligence Battalion at Fort Meade, Maryland. He was deployed to Afghanistan two weeks prior to his death.

    Coffland was a CrossFit athlete who was known to have demolished the U.S. Army Physical Fitness Test, which features push-ups, sit-ups and a 2-mile run. He was particularly fond of long workouts, heavy lifts, distance sprints, push-ups and sit-ups.

    Coffland is survived by his parents, David and Toni; his sisters, Lynn, Karen and Laurie; his brother, David; and many other friends and family members.
    To learn more about Coffland click here

  • 20AUGUST18

    CrossFit Rise Above – CrossFit

    Warm-up

    Row & KBs Warm up (No Measure)

    500m row -or- 400 m easy jog

    hip/squat mobility

    10 down to 1

    KBs Swings(35/25)

    goblet squats

    Weightlifting

    Squat Clean Thruster (1rep)

    Take 15 minutes and build to a heavy squat clean thruster.

    Metcon

    CrossFit Games Open 11.3 (AMRAP – Rounds and Reps)

    5-Minute AMRAP of:
    Squat Clean, 165# / 110#
    Jerk, 165# / 110#
    5 minutes isn’t a lot of time…unless you are lifting heavy weights! For this workout slow and consistent is a much better option. The squat clean thruster is the fastest and most effecient way to complete these reps, but you can opt for a traditional clean and jerk if you would prefer.

  • 18AUGUST18

    CrossFit Rise Above – CrossFit

    Warm-up

    Warm-up (No Measure)

    Group Dynamic and Workout Practice/Prep

    CrossFit Games 2018 Regional Event 5 (Time)

    For time:

    50 handstand push-ups

    50 toes-to-bars

    50-cal. Assault Bike

    50 dumbbell box step-overs

    50-ft. right-arm dumbbell overhead lunge

    50-ft. left-arm dumbbell overhead lunge

    M 70-lb. dumbbells, 24-in. box

    F 50-lb. dumbbells, 20-in. box
    This is a long and challenging workout from the CF Regionals this year. Very few of the Regionals athletes finished the workout in the time cap. Needless to say, this needs to be scaled accordingly.

    Great options are to divide this up into teams of 2. Or complete this in 3 minute stations (spend 3 minutes on each exercise and move forward no matter how many reps you get)

    Metcon

  • 17AUGUST18

    CrossFit Rise Above – CrossFit

    Warm-up

    Teaching

    Warm-up (No Measure)

    Muscle Up Practice

    Metcon

    Nasty Girls (Time)

    3 Rounds for time of:
    50 Air Squats
    7 Muscle-ups
    10 Hang Power Cleans, 135# / 95#

Page 1 of 39312345»102030...Last »