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Workout of The Day | CrossFit Down Valley

WORKOUT OF THE DAY

FRI, MAR 22ND WOD

Warm-up

30/20/30 w/PVC
30 banded pull aparts
15 ring rows
15 empty BB thrusters
 

Conditioning

WORKOUT 19.5
33-27-21-15-9 reps for time of:
Thrusters (95/65)
Chest-to-bar pull-ups
Time cap: 20 minutes

THU, MAR 21ST WOD

Warm-up
High knees 6 laps
Butt kickers 4 laps
Samspson stretch 2 laps
Tabata 20/10 x 4 on bike, row or ski

EWOD
100m Run
10 cal Row
10 cal bike

200m Run
20 cal Row
20 cal bike

400m Run 
40 cal row
40 cal bike

Buy in or out: 10x10 cal ski erg

WED, MAR 20TH WOD

Warm-up:

6 min AMRAP:
15 Plate hops to 45# plate
15 cal row/bike
15 PVC OHS

Strength/skill:

5 x 3 pause (3sec) back squat
First working set @ 70%- work AHAP

Conditioning

Every 2 minutes x 3 Rounds (18:00):
A) 15/12 Calorie Row, 5 Power Snatches, 5 Overhead Squats
B) 15/12 Calorie Bike, 20 med ball situps (30/20)
C) 15 Box jump overs (24/20), 5 Thrusters, 5 CTB Pull-Ups
Barbell - 95/65

-Rest remaining time if finish early

TUE, MAR 19TH WOD

Warm-up:

3 rounds:
30 sec plank w/ shoulder taps
30 sec hollow rock
30 sec handstand hold
30 sec bottom of squat hold

 

Strength/skill:

8 min EMOM:

Power clean + push jerk

2 reps @ 60-70%

 

Conditioning

For time:

50 KB headcutters (1.5/1)
100ft sandbag bear crawl & drag
50 KB swings (1.5/1)
100ft sandbag bear crawl & drag
50 KB front rack lunge steps (1.5/1)

Finisher:
Alternating arm DB strict Press – AHAP- 10 ea arm x 3 sets

MON, MAR 18TH WOD

Warm-up:

5 min jump rope practice

Then 5min AMRAP:

5 jump squats

10 mountain climbers

Bear crawl 1 length

 

Strength/skill:

5 x 10 deadlift, touch and go

Start @ 50%, work AHAP

 

Conditioning

12min AMRAP

6 Slam balls (40/30)
12 Sandbag pull throughs (60green/40red)
24 double unders (mod: 12 lateral hops over bag)

FRI, MAR 15TH WOD

Warm-up

50 banded pull-aparts
20 PVC passthroughs
20 ring rows

Then, building intensity 3 rounds:

5 power snatch (build to working weight)
3 bar-facing burpees
6 pullups

 

Conditioning

Workout 19.4

For Total Time

3 Rounds of:

10 Snatches (95/65 lb)

12 Bar-Facing Burpees

 

3 minutes Rest

 

Then, 3 rounds of:

10 Bar Muscle-Ups

12 Bar-Facing Burpees

 

Time cap: 12 minutes

THU, MAR 14TH WOD

Warm-up
3 Rounds: 
15 jumping jacks
15 air squats
15 pvc pass throughs
High knees down & back

Conditioning

Partner EWOD!
5000m Row
One partner starts row, other partner Bikes 20/18 cal. 
Keep switching until 5000m is complete

 

WED, MAR 13TH WOD

Warm-up

Row 20 cal

20 ring row

30 sec top of support ring hold

20 puhsups

30 sec plank

Samson stretch down + back

Strength/Skill

4 rounds, EMOM

1: 2-3 wallwalks 

2: 8 ea leg Bulgarian split squat (AHAP)

3: 6-10 strict toes to bar

4: 8 ea DB row (AHAP)

 

Conditioning

For time: 

1000m row

150 double unders 

50 single DB hang clean & jerk (50/35)

 

TUE, MAR 12TH WOD

Warm-up

6 min AMRAP:

15 plate hops to 25# plate

10 V-ups

10 DB push press (med)

Strength/Skill

Push Jerk 5 x 5 @ 80% 

Conditioning

3 Rounds in 17minutes. 1:00 Max Reps at each station:

Thrusters (95/65#)

Power Cleans (95/65#)

Box Jump Overs (24/20″)

Pull Ups

Bike (cal)

1 min Rest between each completed round.

Online Apparel Store (CLOSES 3/25/19)

Happy Monday CFDVers. We have opened the Online apparel store for the spring.  You have until 3/25/19 to place your order. The store will close at that point and you will not be able to place orders after that.  All orders will be shipped to us and we will then disseminate to those who have ordered.  I know many of you were bummed that you missed out last time, so do not procrastinate this time.  We will not open the store again until at least the fall.  Here is the link to the store (you may need to copy and paste the link into your browser's address bar):

 https://www.shop.pierceapparel.com/CROSSFIT-DOWN-VALLEY_c553.htm?fbclid=IwAR0sKJdVLpjBXhQyhZN-uklIVFp01JsMmxOVqxniAbHy4QeYllsq_C5Z_L8

MON, MAR 11TH WOD

Warm-up:

3 rounds:

Bear crawl down + back

1 wall walk

20 banded pull-aparts

10 banded pushups

 

Strength/skill:

5x5 OHS @ 75-80%

 

Conditioning

For time:

40-30-20-10
Wall balls (20/14)
Kettlebell swings (1.5/1)
Medball situps (20/14)

FRI, MAR 8TH WOD

Warm-up

Bike 5 min
W empty BB:

15 front squats

10 strict press

15 OHS

 

Conditioning

 WORKOUT 19.3

For time:

200-ft. dumbbell overhead lunge

50 dumbbell box step-ups

50 strict handstand push-ups

200-ft. handstand walk

Time cap: 10 minutes

THU, MAR 7TH WOD

Warm-up
4 Rounds:
10 ring rows
10 pistols or single leg squats
10 banded good morning
10 windmills w/ light KB

Conditioning

EWOD
Bike: 5 min easy 
THEN
12x10 cals AFAP (30 sec rest)
8 x 25 cals AFAP (45 sec rest)
4 x 50 cals AFAP (1 min rest)

WED, MAR 6TH WOD

Warm-up

Row 20 cal

Bike 20 cal

20 ring rows

20 puhsups

Samson stretch down + back

Strength/Skill

4 rounds, 1 min work, 30sec rest b/w stations

1: Max reps alt pistols

2: Max reps heavybag/stone to shoulder

3: max rope climbs

 

Conditioning

w/ a partner for time:

12-9-6 of:

Row (cal)

Pull ups

Then… 12-9-6 of:

Bar-facing burpees

Thrusters (115/75)

Then… 12-9-6 of:

Bike (cal)
front squats (115/75)

*Partner A does 12 cal row and 12 pullups while partner rest, then partner B does 12,12 then A back to 9,9…

TUE, MAR 5TH WOD

Warm-up

6 min AMRAP:

15 plate hops to 25# plate

10 V-ups

10 DB push press (med)

Strength/Skill

5 Rounds, Not For Time:
8 heavy Russian KBS
8 Farmer carry Box Step-Ups (50's/35's)
12 Handstand Push-ups

 

Conditioning

Max rounds in 3 minutes of:
10 alt DB snatch (50/35)
10 box jump overs (24/20)
10 DB Squats (single DB, 50/35)
-Rest 1 minute. Repeat for a total of 5 cycles
-Pick up next round where you left off

Finisher:

4 min max reps single DB hang clean + jerk.

MON, MAR 4TH WOD

Warm-up:

3 rounds:

Bear crawl down + back

1 wall walk

20 banded pull-aparts

10 banded pushups

 

Strength/skill:

5 round:

1st min: 40 sec handstand walk practice (mod: handstand hold)

2nd min: 40 sec muscleup practice (bar or ring. Mod: MU transitions or ring rows+dips)

3rd min: Rest

 

Conditioning

For time:

21-18-15-12-9

Front rack sandbag lunge (60grn/40red, L+R=2)
burpees over sandbag
Cal- alt bike, row, ski

FRI, MAR 1ST WOD

Warm-up 
4 rounds:
8 kip swings on bar or rings
8 down dog to pushup
8 alt. side lunges
2 squat cleans (increasing weight ea round)

Conditioning 
19.2 -- see score cards for scaling/age variations. 
Beginning on an 8-minute clock, complete as many reps as possible of:
25 toes-to-bars
50 double-unders
15 squat cleans (135/85)
25 toes-to-bars
50 double-unders
13 squat cleans (185/115)
If completed before 8 minutes, add 4 minutes to the clock and proceed to:
25 toes-to-bars
50 double-unders
11 squat cleans (225/145)
If completed before 12 minutes, add 4 minutes to the clock and proceed to:
25 toes-to-bars
50 double-unders
9 squat cleans.(275/175)
If completed before 16 minutes, add 4 minutes to the clock and proceed to:
25 toes-to-bars
50 double-unders
7 squat cleans (315/205)

 

THU, FEB 28TH WOD

Warm-up
100 jumping jacks
80 mountain climbers
60 alt. reach lunge to shoulder press
40 sit ups
30 jump squats
20 push ups

Conditioning

EWOD
6 rounds (for total reps):
1 min row (cal)
1 min Burpees
1 min Double unders
1 min rest

WED, FEB 27TH WOD

Strength/Skill

Clean & Jerk Complex
5 Sets:
1 Squat Clean + 2 Front Squats + 1 Split Jerk

 

Conditioning

For time:

Buy in: 50 cal bike

-Then-

3 rounds:

15 chest to bar pullups

12 slamballs (30/20)

9 clean & jerk (115/80)

MON, FEB 25TH WOD

Warm-up

2 rounds:

20 Air squats

2 laps banded monster walk

1 min double unders (or attempts)

Strength/Skill

Tempo Back Squat
5 Sets of 2

7 Second Negative, 3 Second Pause in Bottom- working AHAP

Conditioning

For time:

1-2-3-4-5-6-7-8-9-10: 
Dumbbell Front Rack Squats (50's/35's)

*30 Double Unders After Each Round

*DU mod: 20 lateral hops over DB

*15 min cap

Finisher:

4min- max reps DB floor press (medium weight)

Immediately into 150 banded pull aparts (light)

 

CrossFit Down Valley - 101 Airpark Dr. #B9, Gypsum, CO 81637
Gypsum Colorado CrossFit, Eagle Colorado CrossFit, Edwards Colorado CrossFit, Avon Colorado CrossFit, Eagle-Vail Colorado CrossFit, Vail Colorado CrossFit.