Crossfit Work out of the Day

Sun 06.01 »

Main:

  • A. Snatch grip high pull from hang - 5x3. Rest 90s.
  • B. Build to 1RM fat bar/grip DL - clean grip
  • C. For time:
  • - Heavy farmer carry - 200m
  • - Row 1km. Use light fingertip grip.
  • - Heavy farmer carry - 200m

Fri 05.30 »

Today is a very special day… it is Mike Ford’s birthday! Mike is an amazing coach, boss, husband, father and friend and we are all very blessed to have him in our lives. Make sure when you see him today you tell him Happy Birthday! 

We will be doing a birthday WOD for him on Saturday! Come join us for 47 minutes of alot of fun… 

For today’s WOD – make sure you go check out Wodify! We encourage everyone to put a picture in their profile, it makes it alot of fun! If you have any problems signing in, please email or text Mel! mgriffin@beavertoncrossfit.com or 503-828-5136

Thanks! 

Thu 05.29 »

Main:

  • Active Recovery

SWOD:

  • Sounds like SWODers are pretty sore so we will do active recovery today and hit it Friday and Saturday.
  • Tempo Run
  • 10 Rounds of:
  • Run 200 M
  • Walk 50 M
  • 50 Single or Double Unders

Mobility:

  • Mobility Lab 5/29/14 6:30 pm
  • Focus: Overhead Squat Pull Under Press Ups (OHS PUPU's)
  • A) Squat mobilization into 5 minute squat hold.
  • B) Working on motor-control and mobility fixes for OH Squatting. Thoracic spine mobilization; Posterior/Anterior Shoulder/Lat/Chest; Hips/Quads, Glutes, Adductors, Hamstrings, Calf/Heel Cord.

Wed 05.28 »

Main:

  • A- Back squat 5 x 5 ; add 10# from last week ; rest 2 b/t
  • B- Bench press 3 x 5 ; add 5-10# from last week
  • C- 3 sets each for time of
  • 20 cal row + 12 box jumps 30/24
  • Rest 3-4 b/t

Comp:

  • A- Establish a heavy hang snatch + snatch in 20 min
  • B- Snatch clusters 1.1.1 ; 1st set @ 75%+ of todays ; 3 sets build over sets
  • C- 400m x 4 ; rest 2 b/t.....800m x 1
  • D- 3 RFT of 10 HSPU strict + 12 T2B

SWOD:

  • A - Push Press - 4 RM
  • B - DB Flat Bench Press (Palms in) - 5 x 7
  • C - Bent DB Row - 4 x 12
  • D - Face Pulls - 2 x 15
  • E - Weighted Sit Ups - 3 x 15

Crossfit WOD Archive