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Workout of The Day | CrossFit Down Valley

WORKOUT OF THE DAY

COVID-19 MANDATED CLOSURE

EARLIEST POSSIBLE REOPEN 5/1

**The gym is closed. No classes will be held.**

Due to State mandate, the gym will be closed until further notice. Earliest possible reopen is May 1, 2020. 

MON, MAR 16TH WOD

**The gym is closed. No classes will be held.**

Home workout, no equipment necessary! 

Post your score to Instagram or Facebook! Let's keep moving as a community. 

Conditioning
"Spice Girl" (No Equipment Version)

For Time:
5 Walkouts, 50 Lateral Jump Squats
10 Walkouts, 50 Lateral Jump Squats
15 Walkouts, 50 Lateral Jump Squats
20 Walkouts, 50 Lateral Jump Squats
25 Walkouts, 50 Lateral Jump Squats

  • Walkouts - Video
  • Lateral Jump Squats: Air Squat followed by a two-foot hop laterally over a small object (3-6" in height). Let's find something that resembles the side of a dumbbell to give ourselves an object to jump over.https://www.youtube.com/watch?v=3aUBFS0x9ag

FRI, MAR 13TH WOD

**In an effort to keep our classes small and mitigate virus spread, we are not accepting new members at this time. 

Strength/skill:
Front Squat
On the 2:00 x 7 Sets
Set 1 (On the 0:00): 3 Reps @ 80%
Set 2 (On the 2:00): 1 Rep @ 86%
Set 3 (On the 4:00): 3 Reps @ 80%
Set 4 (On the 6:00): 1 Rep @ 89%
Set 5 (On the 8:00): 3 Reps @ 80%
Set 6 (On the 10:00): 1 Rep @ 92%
Set 7 (On the 12:00): 12 Reps @ 66%

*Percentages based on 1RM Front Squat

Conditioning
Every 10 Minutes x 2 Rounds:
1,000/800 Meter Row
30 Dumbbell Power Snatches (50/35)
50 Wallballs (20/14)

THU, MAR 12TH WOD

Warm up
7min AMRAP:
2 Laps (down/back)
High knees
Butt Kickers
Side shuffle
Broad jump
10 pushups

EWOD:

Partner up!
Row 5000m
One partner rows, one partner runs 200m
Switch when runner is finished

 

WED, MAR 11TH WOD

Warm-up:
½ Tabata each (4 rounds ea station):
Bike
KB swing (medium)
Ring rows
KB goblet squat

Conditioning
Rx:
On the Minute For as Long as Possible:
7 Thrusters (75/55)
7 Pull-ups
7 Burpees

Scaled:
On the Minute For as Long as Possible:
5 Thrusters (45/35)
5 Jumping Pull-ups
5 Burpees
 

After 10 Rounds: Add (1) Rep to Each Movement Every Round Until Failure

Strength/skill:
On the 4:00 x 5 Rounds:
3 Unbroken Sets (9 Reps Total)
*Start @ 50%, work AHAP
1 High Hang Squat Clean
1 Hang Squat Clean
1 Squat Clean

*Holding onto the bar for all (9) reps. High Hang, Hang, Floor, three times through for the complex

TUE, MAR 10TH WOD

Warm-up:
8 Minutes For Quality:
30 Single Unders
200m Row
10 PVC Pass Throughs
5 Inchworm to Push-up

Strength/skill:
For quality:
Ascending Ladder for 5 Minutes:
2 Strict HSPU
2 Cal Row/Bike
4 Strict HSPU
4 Cal Row/Bike
...
Continue to Add (2) Rep to Each Movement
--Rest 2 Minutes--
Ascending Ladder for 5 Minutes:
2 Kipping HSPU
2 Cal Row/Bike
4 Kipping HSPU
4 Cal Row/Bike
...
Continue to Add (2) Rep to Each Movement

Conditioning
Every 3min x 6 Rounds:
15/12 Calorie Bike (27/21cal Airdyne)

30 Double Unders( 120 singles)

3 Power Snatches
Build in Power Snatch Weight

*Score is heaviest set of Power Snatch completed.

MON, MAR 9TH WOD

Warm-up:
3 rounds w/ medium DBs
15 double DB deadlift
25ft OH carry
10 front rack squats
25ft lunge (1 DB OH, 1 in front rack)

Strength/skill:
Back Squat
Set 1 (On the 0:00): 9 Reps @ 65%
Set 2 (On the 2:00): 7 Reps @ 70%
Set 3 (On the 4:00): 5 Reps @ 75%
Set 4 (On the 6:00): 3 Reps @ 80%
Set 5 (On the 8:00): 1 Rep @ 83%
Set 6 (On the 9:30): 1 Rep @ 85%
Set 7 (On the 11:00): 1 Rep @ 89%
Set 8 (On the 12:30): 1 Rep @ 89%
Set 9 (On the 14:00): 1 Rep @ 89%
Set 10 (On the 15:30): 1 Rep @ 89%

Conditioning
For time
21-15-9:
Double DB Power Cleans (50s/35s)
Box Jump Overs (24"/20")
Double Dumbbell Front Squats (50s/35s)
Toes to Bar

*15min cap

FRI, MAR 6TH WOD

Warm-up:
3 Rounds:
20 plate hops (45#)
inchworm down
bear crawl back
10 lunges
10 air squats

Strength/skill:
Tempo* Front Squat
On the Minute x 10:
1 Pausing ""One and One Quarter"" Squat
Sets 1-2: 50%
Sets 3-4: 53%
Sets 5-6: 56%
Sets 7-8: 59%
Sets 9-10: 62%
* Squat to full depth(2 sec pause), stand to about parallel (2sec pause), return to full depth, then stand to full extension.

Conditioning
For time:
15 Power Snatches (95/65)
40 double unders
12 Power Snatches (115/85)
40 double unders
9 Power Snatches (135/95)
40 double unders
9 OHS (135/95)
40 lateral hops over bar (L+R=2)
12 OHS (115/85)
40 lateral hops over bar (L+R=2)
15 OHS (95/65)
40 lateral hops over bar (L+R=2)

THU, MAR 5TH WOD

Warm up

3 rounds:
5 squats
7 ring rows
9 cheryy pickers
100m Run

EWOD:

Alternating minutes for 15 rounds in 30 minutes:
Even minutes: 15/12 cal Row
Odd minutes: 15 burpees
 

 

WED, MAR 4TH WOD

Warm-up:
4 rounds, 30sec ea:
DB Push press
V-ups
Renegade Row
Sprawls

Strength/skill:
3 rounds, 1 min @ ea station. 30 sec to rotate:
A) 3ea single DB clean & jerk—AHAP
B) Max time bear hug sandbag hold- Heavy
C) Max reps rope climbs
D) Max distance farmer carry- Heavy

Conditioning
For time:
222 calories
*Every 4 minutes, rotate between the following machines until completion:
Ski
Bike
Row
*Every 4 minutes, including the start at 0:00- perform 15 slamballs (40/30)
*25 min cap

TUE, MAR 3RD WOD

Warm-up:
7min AMRAP w/ empty BB:
7 power cleans
7 push press
14 lateral hops over bar
30 sec handstand hold

Strength/skill:
A) 7min AMRAP:
1 Strict HSPU
1 kipping HSPU
1 strict pullup
1 kipping pullup
*add one rep to ea movement every round.

B) On the 2:00 x 5 Sets:
3-Position Power Clean
3 Push Jerks

Set 1: 50%
Set 2: 55%
Set 3: 60%
Set 4-5: 60-65%

3 positions:
1) from pockets
2) from hang above knees
3) from floor

Conditioning:
7min AMRAP:
3 Clean and Jerks (135/95), 3 Toes to Bar
6 Clean and Jerks (135/95), 6 Toes to Bar
9 Clean and Jerks (135/95), 9 Toes to Bar
...
Add (3) Reps to Each Movement Until Time Cap

MON, MAR 2ND WOD

Warm-up:
½ tabata each (4r ea station):
Bike
Abmat situp
Frog bridge (DB on lap)
Goblet squat w/ DB

Strength/skill:
Tempo* Back Squat
On the Minute x 10:
1 Pausing ""One and One Quarter"" Squat

Sets 1-2: 50%
Sets 3-4: 53%
Sets 5-6: 56%
Sets 7-8: 59%
Sets 9-10: 62%
* Squat to full depth(2 sec pause), stand to about parallel (2sec pause), return to full depth, then stand to full extension.

Conditioning:
5 Rounds for total reps:
1 Minute Wallballs (20/14)
1 Minute Alt DB Snatches (50/35)
1 Minute Bike (Cal)
1 Minute Rest

FRI, FEB 28TH WOD

Warm-up:
6 min AMRAP:
20 jumping jacks
15 banded pull aparts
10 goblet squats
10 side lunges
5 burpees

Strength/skill:
Front Squat
On the 1:30 x 7 Sets
Set 1 (On the 0:00): 3 Reps @ 79%
Set 2 (On the 1:30): 1 Rep @ 84%
Set 3 (On the 3:00): 3 Reps @ 79%
Set 4 (On the 4:30): 1 Rep @ 87%
Set 5 (On the 6:00): 3 Reps @ 79%
Set 6 (On the 7:30): 1 Rep @ 90%
Set 7 (On the 9:00): 12 Reps @ 64%

Conditioning

5 rounds, for max reps.

45sec work, 15 sec to rotate.

  1. Brute force burpees
  2. Chest to bar pullups
  3. Sandbag clean & jerks
  4. KB swings (1.5/1)

THU, FEB 27TH WOD

Warm up

3 rounds:
4 laps high knees
6 step ups
8 pushups
10 squats

 

EWOD:

Row 2000m
At the top of the 10min mark, start:
7min AMRAP:
10 Burpees
15 balls slams
At the top of the 20min mark, start;
Row 1500m

 

 

WED, FEB 26TH WOD

Warm-up:
3 Rounds w/ BB:
10 good mornings
10 stict press
10 front squats
10 staight-leg deadlifts
10 push jerk

Strength/skill:
On the 1:30:
Set 1: 11 Deadlifts + 11 Push Jerks
Set 2: 11 Deadlifts + 9 Push Jerks
Set 3: 11 Deadlifts + 7 Push Jerks
Set 4: 11 Deadlifts + 5 Push Jerks
Set 5: 11 Deadlifts + 3 Push Jerks
Set 6: 11 Deadlifts + 1 Push Jerk
*Same weight for both movements. Start @ 40% of 1RM Jerk

Conditioning
15min AMRAP:
30/21 Cal Bike (50/35 airdyne)
30 Box Jump Overs (24"/20")
30 Double Dumbbell Power Cleans (50's/35's)
*DB cleans- 1 head of each DB must touch floor on every rep
*Must jump on box-overs for Rx

Post:
3 rounds:
30 sec L-sit flutter kicks
Rest 15 sec
30 sec superman hold
Rest 15 sec
30 sec side plank R side
30 sec side plank L side
Rest 15 sec

TUE, FEB 25TH WOD

Warm-up:
½ tabata ea (4r ea station):
jumping jacks
bike
ring row
light DB bench press

Strength/skill:
EMOM X 4 rounds:
1st min: 1 unbroken set strict HSPU
2nd min: 12 double KB front rack lunges (AHAP)
3rd min: 6ea DB row (AHAP)
4TH min: 4 to 8 ring dip

Conditioning
On the 4:00 x 5 Rounds:
40 Double Unders
3 Bar Muscle-ups
5 Power Snatches (weight is athlete's choice)
*Score is heaviest set of power snatches completed (goal is to increase weight ea round). Snatches do not have to be unbroken.
*Rest remainder of time to next 4min interval

MON, FEB 24TH WOD

Warm-up:
3 rounds:
15 air squats
10 V-ups
5 down dog to pushup
Row 10 cal

Strength/skill:
Back Squat
Set #1 (On the 0:00) - 9 Reps @ 63%
Set #2 (On the 2:00)- 7 Reps @ 68%
Set #3 (On the 4:00) - 5 Reps @ 74%
Set #4 (On the 6:00) - 3 Reps @ 78%
Set #5 (On the 8:00) - 1 Rep @ 82%
Set #6 (On the 9:00) - 1 Rep @ 84%
Set #7 (On the 10:00) - 1 Rep @ 88%
Set #8 (On the 11:00) - 1 Rep @ 88%
Set #9 (On the 12:00) - 1 Rep @ 88%
Set #10 (On the 13:00) - 1 Rep @ 88%
Set #11 (On the 14:00) - 1 Rep @ 88%
Conditioning
For total time:
3 Rounds:
9 Front Squats (95/65)
7 Toes to Bar
5 Bar-Over Burpees

--30/21 Calorie Row--

3 Rounds:
9 Front Squats (95/65)
7 Toes to Bar
5 Bar-Over Burpees

--30/21 Calorie Row--

3 Rounds:
9 Front Squats (95/65)
7 Toes to Bar
5 Bar-Over Burpees
*22min Cap

FRI, FEB 21ST WOD

Warm-up:
3 rounds:
20 banded pull aparts
1 lap monster walk
bear crawl down + backward
5 pullups or ring rows

Strength/skill:
Front squats
On the 1:30 x 7 Sets
Set 1: 3 Reps @ 77%
Set 2: 1 Rep @ 82%
Set 3: 3 Reps @ 77%
Set 4: 1 Rep @ 85%
Set 5: 3 Reps @ 77%
Set 6: 1 Rep @ 88%
Set 7: 12 Reps @ 62%

Conditioning
4 RFT:
6 Sandbag  getups
4 rounds of “Chief”
2 Rope climbs

*25min cap
*Chief:
3 Power clean (135/95)
6 pushups
9 Air squats

THU, FEB 20TH WOD

Warm up

Moderate intensity (60%)
10 min cap:
5 rounds
10 pushups
10 cal (your choice)
10 situps
10 squats
10 lunges (total)

 

EWOD:

A) Row
4 x 3min:
3mins work/1min rest x4 sets
Moderate pace min 1- build to high intensity. Last min "empty the tank"


B) Bike
Chse the calories
15min cap
5/10/15/20/25/30 
1;1 work:rest

 

 

WED, FEB 19TH WOD

Warm-up:
Row 500m
--Then--
3 rounds w/empty BB:
5 good mornings
5 back squats
5 strict press
5 front squats
5 hang power clean

Strength/skill:
Every 90 sec x 6sets:
One unbroken set of thrusters
Set 1: 95/65
Set 2: 115/85
Set 3: 155/105
Set 4: 155/105
Set 5: 115/85
Set 6: 95/65

Conditioning
2 RFT:
20 Push Presses (115/85)
30 Single DB Box Step-ups (50/35, 24/20”)
40 Burpees
50/35 Calorie Row
*25min cap

 

CrossFit Down Valley - 101 Airpark Dr. #B9, Gypsum, CO 81637
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