WOD

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180217

WOD
With a partner,
20:00 AMRAP:
5 Box Jumps (30/24″)
10 DB Snatches (50/35#)
15 WBS (20/14#)
*Partners alternate between movements

180216

Skill/Strength
12:00 to build to a heavy complex:
Power Clean + Squat Clean + Hang Squat Clean + Jerk

WOD
For time:
12-9-6
Burpee Bar Muscle-ups
DB Clusters (50/35#)
*12:00 Cap

180215

Skill/Strength
4 Rounds:
8-10 Bench Press
8-10 Barbell Bent Over Row
*Rest ~2:00 between rounds
*12:00 Cap

WOD
12:00 EMOM:
Odd: 35 DU + AMRAP HSPU
Even: Rest
*Score is total number of HSPU

180214

Skill/Strength
Every 2:00 for 5 rounds:
3 Front Squats + 6 Back Squats
*Build in weight, if able

WOD
With a partner,
14:00 AMRAP:
20/15 Calorie Row or Bike
10 Deadlifts (245/165#)
*One person completes an entire round at a time

180213

WOD
25:00 AMRAP:
9 Power Snatches (95/65#)
12 CTB Pullups
15 Box Jumps (24/20″)
18 KBS (53/35#)

180212

WOD
4:00 AMRAP:
21 TTB
50′ OH Lunge, left arm
50′ OH Lunge, right arm
AMRAP Burpee to 6″ Target

Rest 4:00

4:00 AMRAP:
18 TTB
50′ OH Lunge, left arm
50′ OH Lunge, right arm
AMRAP Burpees to 6″ Target

Rest 4:00

4:00 AMRAP:
15 TTB
50′ OH Lunge, left arm
50′ OH Lunge, right arm
AMRAP Burpee to 6″ Target

180210

WOD
In teams of 3,
25:00 AMRAP:
100/75 Calories on Rower or Bike
75 Thrusters (95/65#)
50 Pull-Ups

100/75 Calories Rower or Bike
75 Power Snatches (115/75#)
50 Pull-Ups

100/75 Calories Rower or Bike
75 Clean and Jerks (135/95#)
50 Pull-Ups

180209

WOD
5 Rounds:
1:00 Row/Bike for Calories
1:00 Burpees to 6″ Target
1:00 10 Meter Shuttle Runs
1:00 Rest
*Score is total reps across all 5 rounds

180208

Skill/Strength
3 Giant sets:
100′ Single Arm OH Carry
100′ Single Arm Front Rack Carry
100′ Single Arm Farmer Carry
*100′ = Two laps around the rig
*12:00 Cap

WOD
15:00 EMOM:
Min 1: 0:30 Bar MU/C2B/PU/Strict pulling
Min 2: 0:30 AMRAP HSPU/hold/seated press
Min 3: 0:30 Hollow Hold
*Score is total MU/pullups and total HSPU

180207

Skill/Strength
Every 3:00 for 3 rounds:
5 Back Squats
*Start around 70% and build to a heavy, yet technical, set of 5

WOD
7 RFT:
14 Dumbbell Deadlifts (50/35#)
14 Alternating Dumbbell Strict Presses (50/35#)
*9:00 Cap

180206

WOD
3:00 AMRAP:
24 Box Jump Overs (24/20″)
18/12 Calorie Row/Bike
Max Power Cleans (115/80#)

Rest 3:00

3:00 AMRAP:
21 Box Jump Overs (24/20″)
15/10 Calorie Row/Bike
Max Power Cleans (135/95#)

Rest 3:00

3:00 AMRAP:
18 Box Jump Overs (24/20″)
12/9 Calorie Row/Bike
Max Power Cleans (155/105#)

Rest 3:00

3:00 AMRAP:
15 Box Jump Overs (24/20″)
10/7 Calorie Row/Bike
Max Power Cleans (185/135#)

180205

SCHEDULE UPDATE: Our 5:30am and 6:30am classes are cancelled today. Normal business hours will begin for our 8:30am class. Please use your best judgement to travel to the box today!

Skill/Strength
Accumulate 30-40 Single Leg RDL, per leg
*If done in the past, try to go heavier than last time
*Pick a weight that allows about 10 per leg per set
*8:00 Cap

WOD
14:00 AMRAP:
100 DU
50 WBS (20/14#)
25 CTB Pullups

180203

WOD
25:00 AMRAP:
1 Round DT:
12 Deadlifts (155/105#)
9 Hang Power Cleans
6 Push Jerks
2 Rounds Strict Cindy:
5 Strict Pull-ups
10 Push-ups
15 Air Squats

180202

Skill/Strength
10:00 to build to a heavy
3-Position Power Snatch
*Top down (from hips, knees, floor)

WOD
3:00 AMRAP:
12/9 Calorie Row/Bike
12 Power Snatches (95/65#)

Rest 3:00

3:00 AMRAP:
12/9 Calorie Row/Bike
8 Power Snatches (115/80#)

Rest 3:00

3:00 AMRAP:
12/9 Calorie Row/Bike
4 Power Snatches (135/95#)

180201

Skill/Strength
For Time:
1,000/800m Row
or
75/50 Calorie Bike
*Looking to go hard, but not max effort
*Perform at any point during the WOD

WOD
4 Giant Sets, Not For Time:
15 Abmat Sit-Ups
20 Supermans
25 Flutter Kicks (2 count, L+R=1)
30 Banded Good Mornings
*Giant sets means that athletes are moving from station to station with a purpose, but not for time. Following the good mornings, athletes may rest as needed before beginning the sit-ups again.

180131

Skill/Strength
12:00 EMOM, alternating:
Odd: 0:30 ME Ring Muscle-ups
Even: “X” UB Double Unders
*“X” is Athlete’s Choice, anywhere from 20 to 50 UB DUs
*Score is Total Ring MU and whatever “X” value they did each round
*Scale RMU to Kipping CTB, Kipping Pullups or strict pullups

WOD
4 Rounds:
In 2:00:
10 DB Power Cleans (50/35#)
50’ Walking Front Rack DB Lunge (50/35#)
Then AMRAP:
Chest To Bar Pullups
Rest 2:00 between rounds

180130

Skill/Strength
12:00 to build to a heavy
3RM Sumo Deadlift

WOD
Teams of 3
20:00 AMRAP:
14 Air Squats
7/5 Calorie Row or Bike
5 Box Jumps (30/24″)
*Athletes will complete full rounds before passing off to a partner, 1 partner working while the other 2 rest.

180129

Skill/Strength
12:00 EMOM:
1 Squat Clean and Split Jerk
*Start at ~50% and add weight each round
*Build to a heavy, but technical, single C&J

WOD
For Time:
40 DB Snatch, alternating (50/35#)
20 Toes To Bar
10 Squat Clean and Jerks (135/95#)
30 DB Snatch
15 Toes To Bar
8 Squat Clean and Jerks (155/105#)
20 DB Snatch
10 Toes To Bar
5 Squat Clean and Jerks (185/125#)
*13:00 Cap

180127

WOD
5 RFT:
400m Run
30 KBS (53/35#)
30 Box Jumps (24/20″)

180126

Skill/Strength
3 RNFT:
10-12 Single Leg DB/KB Split Squats (per leg, AHAP)
*1:00 Rest between legs
*Go heavier than last week for 10 reps or complete 12 reps with the same weight as last week
*10:00 Cap

WOD
Every 2:00 for 18:00:
Rd 1: 20 UB TnG Deadlifts
Rd 2: 1:30 Row/Bike for Calories
Rd 3: 1:00 AMRAP Kipping HSPU

180125

Skill/Strength
12:00 EMOM, alternating:
Odd: 5 Bench Press, starting at ~60%
Even: 5 Strict L-Sit Pullups
*Add weight on BP each round if able, building to a heavy set of 5

WOD
4 RFT:
24/18 Calorie Row or 18/12 Bike
15 Toes to Bar
10 Power Snatches (95/65#)
*15:00 Cap

180124

WOD
In 5:00:
100 Double Unders
Then AMRAP:
12 Front Squats (95/65#)
4 Lateral Burpees over bar

Rest 5:00

In 5:00:
100 Double Unders
Then AMRAP:
8 Front Squats (115/80#)
4 Lateral Burpees over bar

Rest 5:00

In 5:00:
100 Double Unders
Then AMRAP:
4 Front Squats (135/95#)
4 Lateral Burpees over bar

180123

Skill/Strength
12:00 EMOM, alternating:
Odd: 3 Hang Power Cleans
Even: 10-15 HR Pushups
*Add weight each round to build to a heavy, but technical, set of 3 Hang Power Cleans

WOD
For Time:
21-15-9:
Push Press (135/95#)
Power Cleans (135/95#)
*10:00 Cap

180122

Skill/Strength
12:00 EMOM, alternating:
Odd minutes: 3 Front Squats
Even Minutes: 6 Back Squats
*Add 5-10# from last week

WOD
12:00 AMRAP:
6 WBS + 3 CTB Pullups
12 WBS + 6 CTB Pullups
18 WBS + 9 CTB Pullups
24 WBS + 12 CTB Pullups
30 WBS + 15 CTB Pullups
36 WBS + 18 CTB Pullups
…etc, continue to add 6 WBS and 3 CTB Pullups each round
*RX for WBS is 20/14#

180120

WOD
In teams of 2,
4 RFT:
120 Double Unders
60 DB Snatches, alternating (50/35#)
30 Pull-ups
*One person working at a time

180119

WOD
For Time:
21-15-9:
Lateral Burpees over bar
Thrusters (95/65#)

Rest 3:00

15-12-9:
Lateral Burpees over bar
Hang Squat Cleans (95/65#)

Rest 3:00

12-9-6:
Lateral Burpees over bar
Squat Cleans (95/65#)
*25:00 Cap

180118

Skill/Strength
Accumulate 30 (or 40) Single Leg KB/DB RDL, per leg
*Go heavier than last week or, do 40 per leg at same weight as last week
*9:00 Cap

WOD
14:00 AMRAP:
8 Double DB/KB Power Cleans (50/35#)
10 Double DB/KB Shoulder To Overhead (50/35#)
12 TTB
160′ Farmers Carry (50/35#)

180117

Skill/Strength
1:00 Double Unders
1:00 Rest
0:45 Double Unders
0:45 Rest
0:30 Double Unders
0:30 Rest
0:15 Double Unders
*Score is total double unders

WOD
4 Rounds of
In 4:00:
30/20 Calorie Row or 21/15 Assault Bike
15 Burpees to 45/25# plate
AMRAP 10 Meter Shuttles
Rest 4:00

180116

Skill/Strength
3 RNFT:
10-15 DB Bench Press
10-15 Strict Pullups or Banded Pullups
*9:00 Cap

WOD
4 Rounds, every 4:00:
18 Calorie Row or 15 Assault Bike
15 HR Pushups
21 Alternating Dumbbell Snatches (50/35#)

180115

Skill/Strength
12:00 EMOM, alternating:
Odd: 3 Front Squats
Even: 6 Back Squats
*Add 5-10# from last week

WOD
For Time:
21-15-9
Deadlifts (225/155#)
Box jumps (24/20″)
*8:00 Cap