Daily Workout

All of the Clipper City CrossFit WODs in one place!
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Thursday 12/12/19

WORKOUT EMOM x 16 MINUTES MIN 1 - 16/13 Cal Bike MIN 2 - 5 Burpee Over Bar + 5 Deadlift (275/185)|(185/135)* *Option for athletes to do 7 or 5 Burpees! Stick with your choice through the whole workout. COOL DOWN FOR RECOVERY 2:00 Cobra Stretch 3:00 Seated Forward Fold...

Wednesday 12/11/19

SKILL ON A 8:00 RUNNING CLOCK... Build safely to a Max Height Box Jump* *No "step" into jump. Start with both feet planted on each attempt. WORKOUT "STRAIGHT 100." FOR TIME 25 Cal Row 20 Wall Balls (20/14)|(14/10) 20 Box Jumps (24/20) 25 Cal Row 30 Wall Balls...

Tuesday 12/10/19

STRENGTH 5-3-1 Push Press *Set 1 - 70-75% x 5 Set 2 - 80-85% x 3 Set 3 - 90-95% x 1+ 1+ means athlete performs max reps at that weight with the goal of at least 1. Retest of pure 1RM will happen next week. WORKOUT "DOUBLE AMRAP" AMRAP x 4 MINUTES 2 DB Devil's Press...

Monday 12/9/19

Strength/Skill Extended Warm-up EMOM x 8 minutes Min 1 - 1L/1R Turkish Get-up Min 2 - Static Hold of Choice* Wall Sit Plank Bar Hang HS Hold Hollow Superman Plate OH Hold KB Front Rack Workout AMRAP x 20 mins 15 Up-Downs 30 Double Unders 1:00 Wall Sit (:45)(:30) 30...

Friday 11/29/19

WORKOUT FOR TIME 200m Single Arm KB Farmer Carry (70/53)|(53/35) into... 5 Rounds  7 Deadlift (245/175)|(175/125) 27 Double Unders into... 200m Single Arm KB Farmer Carry (70/53)|(53/35) FINISHER 3 SETS  6/6 Single Arm KB Bent Over Row 24 Deadbugs SCALING MOVEMENT...

Thursday 11/28/19

HERO WORKOUT "GEORGIE" AMRAP x 21 MINUTES* 7 Burpees 11 Push-ups 22 Kettlebell Swings (53/35)|(35/26) *Buy-In to workout is 65 Sit-ups SCALING MOVEMENT ADJUSTMENTS… Burpees -- Up Downs for athletes unable to go all the way down into the full Burpee. DB Floor Press or...

Wednesday 11/27/19

STRENGTH 3x5* Front Squat * Set 1 - 65% x 5 Set 2 - 75% x 5 Set 3 - 85% x 5+ 5+ means athlete performs max reps at that weight with the goal of at least 5. WORKOUT 3 Rounds 14/12 Cal Bike  14 Front Rack Reverse Lunge (115/75)|(75/55) 14/12 Cal Bike -1:00 Rest b/t Sets...

Tuesday 11/26/19

SKILL ON A 8:00 RUNNING CLOCK... Practice Double Unders During this time athletes should also be building up barbells for the clean. WORKOUT E2MOM x 20 MINUTES MIN 1 & 2 - Max Double Unders MIN 3 & 4 - Max Power Cleans (Athlete Choice, AHAP)* *Power Cleans are...

Monday 11/25/19

STRENGTH 3x5* Push Press * Set 1 - 65% x 5 Set 2 - 75% x 5 Set 3 - 85% x 5+ 5+ means athlete performs max reps at that weight with the goal of at least 5. WORKOUT FOR TIME * 30-20-10 Cal Row Handstand Push-Up or DB Push Press (45/30)|(30/15) *10 Toe 2 Bar after every...

Friday 11/22/19

STRENGTH Push Press: 1RM in 10 sets. Rest 2:00 CONDITIONING AMRAP 15 of KB Complex: 20 KBS (53, 35) 20 1-Arm KB Push Press - 10 each arm 20 KB Rows - 10 each arm 2 Turkish Get-ups - each side Rest as needed between rounds L3: (45, 30) L2: (35, 25) L1: (25,...

Thursday 11/21/19

STRENGTH Sumo Deadlift 3/6 x 3 @80% of 1RM from 10/21, every 60s. Metcon 20 AMRAP 21 Sumo Deadlift High Pull (53/35) 12 Front Rack Reverse Lunges (53/35) :30 sec Plank L3: (35/25) L2: (25/18) L1: Bodyweight Lunges

Wednesday 11/20/19

STRENGTH Gymnastics Skill - Week #2 EMOM 10: ODD Minutes: 30s of Handstands EVEN Minutes: 10 Hollow Rocks + 30 Single Unders CONDITIONING For time: 1 Mile Run Then, 5 Rounds of: 5 Pull-ups 10 Push-ups 15 Air Squats L2: (Band Assisted Pull-ups) (Box Push-ups) L1: (800m...