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Workout of The Day | CrossFit Down Valley

WORKOUT OF THE DAY

TUE, NOV 13TH WOD

Warm-up

3 rounds w/ empty BB:

10 front rack lunge steps

10 Zang squats

10 sumo deadlift high pulls

10 high kicks ea leg

 

Strength/Skill

Deadlift- see posted sheets

 

Conditioning:

12min AMRAP:

8 Shoulder to Overhead (115/80)

16 slam balls (30/20)

32 Double Unders

 

Post:
6 min EMOM
Even: ME Plank (rest remaining time if fail)
Odd:  50 bicycle crunches (L+R=2)

MON, NOV 12TH WOD

Warm-up

3 rounds

15 OHS- PVC or bar

Row 10 cal

10 push press w/empty bar

Strength/Skill

10 min EMOM
2 hang squat clean + 2 push jerk @ 65%

 

Conditioning:

w/a partner, for total time:

4 rounds each:

250m Row while partner performs KB prayer hold (2KBs:1.5/1), can only be rowing while partner is in hold

-Rest 3 min, Then:

100 alternating goblet step ups(1.5/1, 20”) –each holding single KB, alternate reps w/partner

FRI, NOV 9TH WOD

Warm-up

3 rounds:

10 down dog to pushup

Bear crawl down + back

2 wall walks

 

Strength/Skill

Bench Press- see sheets

 

Conditioning:

3 RFT:

12 toes-to-bar

16 Thrusters (135/95)

20 box jump overs (24/20)

THU, NOV 8TH WOD

Warm-up

3 Rounds:

25 jumping jacks
20 mountain climbers
15 ring rows
10 lunges
5 WTF

Strength/Skill

none

Conditioning:

EWOD:

Relay in teams of 3
35min AMRAP:

20 cal bike
10 burpees
100m sprint Row/Ski
*Even rounds, run 200m

*Follow the leader style

WED, NOV 7TH WOD

Warm-up

6 min AMRAP w/ light wallball:

10 russian twists

10 squats holding medball

10 mountain climbers

10 V-ups (no ball)

 

Strength/Skill

Front Squat- see posted sheets

 

Conditioning:

5 min AMRAP X 3

100 double unders (mod: 200 singles)

75ft double DB walking lunge (50/35 ea hand)

-Max reps abmat situps in time remaining

-Rest 1 min between AMRAPs

-Score is #situps

TUE, NOV 6TH WOD

Warm-up

3 rounds w/ empty BB:

10 push press

10 Zang squats

10 sumo deadlift high pulls

10 high kicks ea leg

 

Strength/Skill

Deadlift- see posted sheets

 

Conditioning:

7 RFT:

7 shoulder to overhead (155/105)

7 chest to bar pullups

7 Alt DB snatch (50/35)

MON, NOV 5TH WOD

Warm-up

3 rounds

15 OHS

Row 10 cal

10 alt. DB snatches (light-med)

 

Strength/Skill

Hang Squat snatch

1x 10  w/ empty BB

1 x 10 @ 50%

1 x 5 @ 70%, then

Every 2 min for 12 min

2 reps- start @ 70%- work AHAP

 

Conditioning:

In groups of 2-3, each person does 5 rounds. One person works while others rest. For total time:

30 air squats

20/16 cal row

10 burpees over rower

FRI, NOV 2ND WOD

Warm-ups 

3 Rounds:

10 ring rows

ME top of ring support

10 Light DB flys on bench

20 banded pull aparts

 

Strength/Skill

Bench Press- see posted shets

Conditioning:

AMRAP 5 Minutes x 3
1 Round of “DT”
1 Round of “Cindy”
Rest 2:00 Between Rounds
-pick up where you left off. Score as total rounds (DTs+Cindys)

*DT: 12 Deadlifts, 9 Hang Power Cleans, 6 Push Jerks 155/105 lb
*Cindy: 5 Pull ups, 10 Push Ups, 15 Air Squats

THU, NOV 1ST WOD

Warm-up

3 Rounds:

20 x barbell deadlift, work on speed
20 PVC pass throughs
30 sec bike sprint

Strength/Skill

none

Conditioning:

EWOD:

2000m x 3 ROW

*4 rounds of: 250m easy, 250m hard

Rest 3 min between rounds

WED, OCT 31ST WOD

Warm-up

6 min AMRAP:

10 cal row

10 light wall balls

10 russian twists w/wallball

10 PVC OHS

Strength/Skill

Front squat- see posted sheets

 

Conditioning:

For time:

Buy in: 50/40 cal Row

15 Power snatch (95/65)

15 HSPU

12 Power Snatch

12 HSPU

…9/9, 6/6, 3/3

Cash out: 100 double unders

 

*20min Cap

TUE, OCT 30TH WOD

Warm-up

4 rounds:

Inch worm down

5 pushups

Bear crawl back

10 v-ups

 

Strength/Skill

Deadlift- see strength program sheets posted in gym

*General guidelines:

-Start by calculating working weight, all percentages then based off this working weight

-Every set is max reps possible 

-First set will be heaviest, try to get more reps each set

 

Conditioning:

8 min AMRAP:

2 KBS (1.5/1)

2 Burpees over KB

4 KBS

4 Burpees over KB

..continue to add 2 reps to each movement on each round

FRI, OCT 26TH WOD

Warm-up

4 rounds

10 high kicks ea leg

10 V-ups

10 pushups

Bear crawl down & back

 

Strength/Skill

5 rounds, rotate EMOM:

1st min: 6 ea leg single-leg romanian deadlift (AHAP)

2nd min: 2 Stone to shoulder AHAP

3rd min: 6-10 ring dips

 

Conditioning:

For time:

30 Overhead squats (95/65)

30 toes to bar

30 Front squats (95/65)

30 handstand pushups

30 Back squats (95/65)

30 pullups

 

*16 min cap

THU, OCT 25TH WOD

Warm-up

Row 400m

10 squats

10 soldier kicks

Row 300m

10 squats, 10 soldier kicks

Row 200m

10 squats, 10 soldier kicks

Row 100m

10 squats, 10 soldier kicks

 

Strength/Skill

none

Conditioning:

EWOD:

800m Run

-Rest 2 min-

2 x 400m Run

-Rest 2 min-

2 x 200m Run

-Rest 3 min-

REPEEAT IN REVERSE (2x 200, 2 x 400m, 1x 800m)

WED, OCT 24TH WOD

Warm-up

3 rounds, build intensity:

100m Run

15 jump squat

5 burpees with high jump

 

Strength/Skill

12 rounds:
Sprint 50m
walk back to start

Conditioning:

8 Minute Clock

Workout 1 / 0-3 Minute
Max Rep Clean & Jerk (@65% )

Transition / 3-5 Minute

Workout 2 / 5-8 Minute
1 Rep Max Clean & Jerk
*Score iis weight from #2 plus reps from #1

TUE, OCT 23RD WOD

Warm-up

Bike 5 min

Warm up your Goat

 

Strength/Skill

"Goat Day" 20 Minute EMOM:
Odd Minutes - Goat #1
Even Minutes - Goat #2

“Goat” – movement we have difficulty with.
Examples: Double unders, Ring Dips, Overhead Squats, Kipping Pullups, HSPU etc.

*Pick a number of reps to try to attempt each round, max 45sec effort each round

Conditioning:

Darrell's birthday WOD!

MON, OCT 22ND WOD

Warm-up

3 rounds:

30 sec mountain climbers

30 sec jump squats

30 sec slow push ups

30 sec banded pull aparts

 

Strength/Skill

15 min EMOM:

1st min: 4ea front rack lunge (AHAP)

2nd min: 5-10 ring pushups

3rd min: 8 heavy Russian KBS

 

Conditioning:

For time:

150 double unders*

60 wall balls (20/14- 10ft for all)

30 chest to bar pullups

150 double unders*

-14 min cap

Scaled:

-Double unders: 75 empty BB lateral jump overs (L+R=2)

-jumping C2B

FRI, OCT 19TH WOD

Warm-up

3 Rounds:

10 light med ball situps

10 wall balls

10 banded good mornings

10 ring rows

 

Strength/Skill

1) Slow deadlift

4 x 6 AHAP (3 sec down, fast up)

Alt w/

2) Toes to bar

4 x 12 (Strict if possible, mod: max unbroken set)

 

Conditioning:

16 min AMRAP w/ med ball (20/14)

4 pullups w/ med ball b/w feet

8 medball cleans

12 medball V-ups

16 lateral bench hops (L+R=2)

THU, OCT 18TH WOD

Warm-up

3 Rounds:

200m Run

10 step ups

20 mountain climbers

 

Strength/Skill

None

Conditioning:

EWOD:

Every 2 mins:

10x 1min bike

*for total calories

-Rest 2 min-

10x 1min Row

*total meters

*on even rounds- do 10 burpees

WED, OCT 17TH WOD

Warm-up

3 rounds, build intensity:

30 sec mountain climbers

30 sec ea- side plank

30 sec ME burpees

 

Strength/Skill

Hang sq clean + pause (2sec) hang sq clean + jerk

5 x 1+1+1 @ 85% (Heavier than last week)

 

Conditioning:

15min AMRAP w/ partner:

15/12 cal bike

7 thrusters (95/65)

*alternate rounds w/ partner, rest while partner works

TUE, OCT 16TH WOD

Warm-up

Run 400m, then-

3 rounds:

10 pause ring rows

1 wall walk w/20sec hold @ top

10 hand-release pushups

 

Strength/Skill

10 minute of:

Death by handstand walk (5’)

-when fail, change to :30 sec hold EMOM

Rest 2 min, then-

8 min EMOM:

Even: 20-30sec parallette L-sit hold

Odd: 30 sec top of ring support hold

 

Conditioning:

Helen”

3RFT:

Run 400m

21 KB swing (1.5/1)

12 pullups

 

 

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