DAILY · ARCHIVE · 1,887 WORKOUTS
Every WOD we've programmed. Pulled forward from years of training so nothing gets lost.
REGISTER FOR CLASSFriday, January 31, 2020
STRENGTH
Shoulder (Strict) Press
6 x 3 @ 80% (Use your CrossFit total 1 rep for these percentages!)
WOD
A new MICF benchmark workout:
“MICF’s ‘Death Row’ Variation”
EMOM 20
alternate between..
Min 1: Max Cal Row
Min 2: Max burpees
Score = Total reps
Thursday, January 30, 2020
STRENGTH
EMOM 7
1-2 Reps of Power Clean & Jerk (Heavy: 70-90% of 1RM)
Rest 3 min
EMOM 7
1-2 Reps of Power Snatch (Heavy: 70-90% of 1RM)
WOD
Every 10 min for 20 min (2 Rounds)
21-15-9
Plate Ground to Overhead 45/25#
Burpee to Plate (Jump to the top of your plate)
*Simple, but these are both big movements, designed for you to go FAST. Rest Until the 10 minute mark then repeat.
Wednesday, January 29, 2020
SKILL/ Extended Warm up
EMOM 9
Min 1: :30 sec of crossover symmetry drills
Min 2: :30 L-Sit or variation
Min 3: :30 Active Shoulder Hang from bar
WOD:
50 Push Press 95/65#
50 DB or KB Box Step Up 35/20# 24/20”
50/40 Cal Row
50 Wall Balls 20/14#
Rest 5 min
Then complete….
50 Wall Balls 20/14#
50/40 Cal Row
50 DB or KB Box Step Up 35/20# 24/20”
50 Push Press 95/65#
30 Min Time Cap (12 minute cap per workout)
Tuesday, January 28, 2020
SKILL
EMOM 10
Alt. Between...
Min 1: Chin Over Bar hold (No bands!) anywhere from 3-30 seconds)
Min 2: 1 or 2 reps of a HSPU 3-5sec eccentric negative decent (kick up to wall, then control the decent to floor to tri pod position) can be scaled up to a deficit decent (hands on plates - which increases difficulty) or scaled down to a wall walk or even a plank.
PARTNER WOD
YGIG style
Teams of 2
AMRAP 10
30 Bench Press 95/65
40 Toes to Bar
Rest 5 min
AMRAP 10
30/20 Cal Echo Bike
150ft Front Rack DB Walking Lunge 35/20#
Monday, January 27, 2020
“Barbara"
5 rounds, each for time of:
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Squats
Rest 3 minutes between each round.
42 minute time cap (which means each round needs to be completed in 6 minutes or under)
Sunday, January 26, 2020
Open Gym from 10-11am!
Saturday, December 28, 2019
400m run
21 squat clean thrusters 95/65
600m run
15 squat clean thrusters 95/65
800m run
9 squat clean thrusters 95/65