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Workout of The Day | CrossFit Down Valley

WORKOUT OF THE DAY

THU, DEC 13th WOD

Warm-Up:

6 Rounds-30 Sec at each station

AirDyne

Bear Crawl

Squats

LIGHT Slam Balls

EWOD:

10 Rounds:

30 sec Standing AirDyne Sprint (do not sit on seat)

30 sec Seated Recovery

Circuit:

3 rounds / 1 min each exercise

Battle Rope 

Bear Crawl SandBag pull (60/40)

Row (cal)

Box Jump (24/20)

Sprawls

WED, DEC 12th WOD

Warm-up

30/20/30

Cal Poly Hip Flow -- watch video and coach assisted

Strength/Skill

12 min EMOM:

Even: 1 front squat

Odd: 3 back squat

-load barbell  @ 70% of 1RM Front Squat for both lifts

- If working in groups, do best to keep EMOM pace

Conditioning:

4 x 3 min AMRAPs

21 OHS (95/65)

21 Bar-over burpees

Max cal row in time remaining

-Rest 3 min b/w rounds

-Each round, decrease reps by 3, increase weight by 20/15lbs (18, 18 @ 115/80; 15,15 @ 135/95; 12,12 @ 155/110)

-Score is total cal rowed over all 4 rounds

TUE, DEC 11th WOD

Warm-up

6 min AMRAP:

10 cal row

10 light wall balls

10 russian twists w/wallball

10 PVC OHS

 

Strength/Skill

4 Sets: 50ft Double Kettlebell Overhead Walking Lunge (AHAP)

Alt w/
4 Sets: 1 Minute Double Kettlebell Front Rack Hold (AHAP)

Conditioning:

Tabata each:

Bike (cal)

Push press (45/35)

KB swing (1.5/1)

DB farmer-carry stepups (35/25 ea hand)

*Full tabata at ea station before moving to next

*1 min rest between stations

*score is total reps + cals

MON, DEC 10th WOD

Warm-up

#6  on board

Strength/Skill

On the 0:00 – Clean Complex @ 45%
On the 4:00 – Clean Complex @ 50%
On the 8:00 – Clean Complex @ 55%
On the 12:00 – Clean Complex @ 60%

Clean Complex (Without Dropping Bar)
3 Rounds:
1 High Hang Squat Clean
1 Hang Squat Clean
1 Squat Clean

 

Conditioning:

15min AMRAP:

20 KB snatch (1.5/1) *switch as needed

15 box jump overs (24/20)

10 chest to bar pullups *mod hardest ring row

FRI, DEC 7th WOD

Warm-up

2 Rounds

10 slow Push ups

20 Banded Pull Aparts

10/side Side Lunges

20 Sec Handstand Hold

10 OHS with PVC

Strength

20 min to Find 1 RM Bench

Conditioning:

18 min to complete:

5 Round Buy IN:

10 Bar Facing Burpee

10 Overhead Squat (95/65)

In Remaining Time....

AMRAP (This is your score)

5 Chest to Bar Pull up

7 Handstand Push Up

21 Air Squats

THUR, DEC 6th WOD

Warm-up

6 min AMRAP

6 Mtn Climbers

8 sit ups

10 Squats

Conditioning: EWOD

FOR TIME:

3000m Ski Erg

*Performed in team of 3 -- Rotate every 100m

--Rest 3 min

300 burpees over partner

Team of 3, rotate every 10 reps

--Rest 3 min

BONUS :)

WED, DEC 5th WOD

Warm-up

6 min AMRAP

5 Shoulder to Overhead with empty BB

10 Ice Skaters

30 sec bottom of Sumo squat hold

Strength/Skill

Front Squat:

20 min to find 1 Rep Max

Conditioning:

3 min AMRAP x 4 Rounds

20 Shoulder to Overhead (95/65)

15 Head Cutters (1.5/1)

10 Toes to Bar

Rest 1min Between Rounds

*pick up where you left off to score total rounds + reps

MON, DEC 3rd WOD

Warm-up

3 Rounds:

10 Empty Barbell Good Mornings

20 Air Squats

30 Single Unders

10 High Kicks / Side

 

Strength/Skill

Deadlift:

20 min to find 1 Rep Max.

Conditioning:

For Time:

2-4-6-8-10

Double Dumbbell Thrusters (50/35 ea. hand)

40 Double Unders BEFORE each set

***DU Mod.= 25 lateral hops over Dumbbell

TUE, DEC 4th WOD

Warm-up

6 min AMRAP

10 Slow Push Ups

10 Foot Duck Walk

10 Large Arm Circles

30 Second Plank

Strength/Skill

Test-20 min to finish the following:

1 RM Strict Press

Rest and Recover

1 RM  Jerk

Conditioning:

8 min to complete:

Row 1750m (men) 1500m (women)

Max Reps Devils Press (35/25)

REST 2 min

8 min to complete:

Bike 100 cal (men) / 80 cal (women)

Max Reps Goblet Step Ups (24/20) (1.5/1)

**Score is total number of Devils press + Step ups

FRI, NOV 30TH WOD

Warm-up

3 rounds:

30 sec plank w/ shoulder taps

30 sec V-ups

30 sec slow pushups

30 sec hollow hold

 

Strength/Skill

Bench press- see sheets

Conditioning:

8 RFT w/a partner:

2 rope climbs

8 shoulder to overhead (135/95)

16 cal bike

*alternate movements w/partner. Partner A does rope climbs, B rests; B does STOH, A rests….

THU, NOV 29TH WOD

Warm-up

4 x 10 squats + 6 ring rows

4 x 5 jump squats + 6 pushups

Strength/Skill

none

Conditioning:

EWOD

EMOM X 10 

6 burpee box jumps

EMOM X 5

45 Double unders

EMOM X 10

150, 200 or 250m Row (*adjust accordingly)

 

WED, NOV 28TH WOD

Warm-up

2 rounds:

Samson stretch down

Inchworm back

20 air squats

20 high knees

 

Strength/Skill

Front squat- see sheets

Conditioning:

For time:

40-30-20-10

Row/Bike cal (alternate)

Sandbag bear hug squats (60 green/40 red)

Sandbag pull throughs (60/40)

*25min cap

TUE, NOV 27TH WOD

Warm-up

Row 500m

10 empty BB good mornings

10 Kang squats

Strength/Skill

Deadlift- see sheets

Conditioning:

8 Min AMRAP

5 Power snatch (95/65)

7 chest to bar pullups

Post:

Not for time

10 ab wheel rollouts

15 Strict toes to bar

60 abmat situps

MON, NOV 26TH WOD

Warm-up

6 min AMRAP w/light wallball:

10 wall balls

10 russian twists

Burpee broad jump 1 length

Strength/Skill

12 min EMOM
1 hang squat clean + 1 push jerk @60-65%, work up AHAP

Conditioning:

On the 0:00… 
15-12-9:
Front Squats (95/65)
Lateral bar-over burpees

On the 4:00… 
12-9-6:
Front Squats (115/80)
Burpee Box Jumps (24/20)

On the 8:00 to 12:00… 
9-6-3:
Front Squats (135/95)
Burpee Box Jump Overs (24/20)

*Score is if you complete the work or not. So...scale weight appropriately to complete the work in each 4min block. Rest remaining time if finish early. Move onto next block even if failed to complete work from first block.

FRI, NOV 23RD WOD

Warm-up

3 rounds:

10 down dog to pushup

Bear crawl down + back

2 wall walks

Strength/Skill

Bench press- see sheets

Conditioning:

5 rounds. 1 min @ ea station for max reps.

“Pick your poison”, choose one movement from each category and calculate reps X points. May switch movements from round to round.

Station 1 (Squats)

Jump squats (1 point)

Back squats 95/65 (3 points)

OHS 95/65 (5 points)

Station 2 (Pulling)

Jumping pullups (1 point)

Chest to bar pullups (3 points)

Ring muscle ups (5 points)

Station 3 (Pressing)

Double DB push press 30/20 (1 point)

Single KB push press 1.5/1 (3 points)

HSPU (5 points)

*Rest 1 min b/w rounds*

WED, NOV 21ST WOD

Warm-up

4 rounds

10 V-ups

10 pushups

Bear crawl down & back

 

Strength/Skill

Front Squat- see sheets

Conditioning:

For time:

800m Run

21 Hang power clean (115/80)

21 burpee box jumps (24/20)

400m Run

15 Hang power clean (115/80)

15 burpee box jumps (24/20)

200m Run

9 Hang power clean (115/80)

9 burpee box jumps (24/20)

TUE, NOV 20TH WOD

Warm-up

3 rounds w/ empty BB:

10 front rack lunge steps

10 Zang squats

10 back extensions

10 high kicks ea leg

 

Strength/Skill

Deadlift- see posted sheets

 

Conditioning:

15 min AMRAP:
60 Double unders
30 wallballs (20/14)
15 russian KBS (2/1.5)

 

 

MON, NOV 19TH WOD

Warm-up

3 rounds:

20 light banded pull aparts

15 OHS w/ PVC

10 slow ring rows

 

Strength/Skill

12 min EMOM
1 hang power snatch + 1 hang squat snatch – work up AHAP

 

Conditioning:

3 RFT:

9 Squat Snatch (115/75, Rx+ 135/95)

18 Pullups

Rest 90sec b/w rounds

FRI, NOV 16TH WOD

Warm-up

3 rounds:

30 sec plank w/ shoulder taps

30 sec V-ups

30 sec slow pushups

30 sec hollow hold

 

Strength/Skill

Bench Press- see sheets

Conditioning:

For time:

20 Sandbag power cleans (Green/red)

20 lateral hops over bag (L+R=2)

20 sandbag back squats

20 cal Row

20 sandbag push press

20 lateral hops over bag

20 sandbag Thrusters

20 cal Row

THU, NOV 15TH WOD

Warm-up

4 rounds:

25m bear crawl

20 high knees

10 dive bomber push ups

Strength/Skill

none

Conditioning:

EWOD

10 rounds:

1min bike- max cal

Rest 30 sec

30 sec max burpees

Rest 1 min

 

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