Today’s WOD

To download directly into your mobile app (such as myWOD) use http://www.crossfit460.com/category/wod/feed/ as the Feed URL.

170819

WOD

“Kelly”

5 RFT:

400m Run

30 Box Jumps (24/20″)

30 WBS (20/14#)

*30:00 Cap

“Kelly” was first introduced on April 10, 2005, named after Kelly Moore. After completing the girl workout “Diane” at a blistering fast pace, Kelly said the workout played to her strengths. She followed up by explaining to Coach Glassman, “if the workout was running, box jumps and wallballs, that would be a different story!” The next day Coach Glassman posted this workout, in her honor.

170818

Skill/Strength
12:00 EMOM:
1 Power or Squat Snatch
Min 1-4: 60, 65, 70, 75%
Min 5-8: 65, 70, 75, 80%
Min 9-12: 70, 75, 80, 85%

WOD
14:00 AMRAP:
5 C2B Pullups
7 Push Press (115/75#)
9 Front Squats (115/75#)

170817

Skill/Strength
8:00 EMOM:
A. 1-3 Ring or Bar MUs
B. 1-3 Jumping / Transitions
C. Kipping PU technique
D. Strict Pulling work

WOD
16:00 conversational AMRAP:
0:30 HS hold
0:15 Ring support hold
10 Kip Swings
0:15 Bottom of dip hold
0:15 L-sit hold

170816

WOD
Every 5:00 for 5 Rounds:
6 UB Power Cleans (135/95#)
12 UB Front Rack Step Back Lunges
300m Run

170815

Skill/Strength
15:00 EMOM:
(0:30 work, 0:30 rest)
Min 1: DB Squat Snatch (50/35#, alternating)
Min 2: Ring Pushups / Pushups
Min 3: Calorie Row

WOD
8:00 AMRAP:
4 Handstand Push-ups
8 Toes To Bar

170814

Skill/Strength
5 RNFT:
Back Squat
10-8-6-4-4

5-10 reps of pulling strength work:
A. L-Pullups
B. Strict Pull-ups
C. Negatives / Box Pull-ups
D. Ring Rows
*Finish each rep with arms extended, not dropping from top
*16:00 Cap

WOD
3 Rounds:
1:00 AMRAP, 2:00 Rest
10 UB Thrusters (50% of 4RM BS)
AMRAP Double Unders

170812

WOD
With a partner,
30:00 AMRAP:
300m Run, followed by
2 Rounds of:
6 Deadlifts (225/155#)
9 Toes To Bar
12 Lateral Burpees over Barbell
*Both partners run together
*Partners alternate between each movement as follows:
1: DL
2: TTB
1: Burpees
2: DL
1: TTB
2: Burpees

170811

Skill/Strength
15:00 EMOM:
1 Clean and Jerk
Min 1-3: 60, 65, 70%
Min 4-6: 65, 70, 75%
Min 7-9: 70, 75, 80%
Min 10-13: 75, 80, 85, 90%
Min 14: Rest
Min 15: Heavy Single (~95%)

WOD
3 RFT:
5 Shoulder to Overhead (60% of heavy single)
6 Hang Power Cleans
15 Deadlifts
Rest 1:00
*9:00 Cap

170810

Skill/Strength
12:00 EMOM:
1-3 Ring Muscle Ups
*Scale to Jumping MU, MU Transitions or Pull-ups

12:00 EMOM:
Min 1: 0:45 Handstand Hold
Min 2: 2x 0:10 Bar Tuck Hold (knees up as high as possible)
Min 3: 2x 0:10 Ring Support Hold

Cashout
Foam rolling/mobility

170809

WOD
2 RFT:
400m Run
30 Goblet Squats (53/35#)
30 T2B
30 KB Goblet Hold Single Leg Step-ups (53/35# to 20")
30 Burpee Box Jumps (24/20")
30 KBS (53/35#)
*25:00 Cap

170708

Skill/Strength
12:00 EMOM:
Min 1: Weighted Pull-ups
Min 2: Double DB push press
Min 3: Wall Walks
*0:30 AMRAP, 0:30 Rest

WOD
8:00 AMRAP:
Climb up the ladder as far as possible,
1, 2, 3, etc
Hand Release Push-ups
Chest to Bar Pull-ups
*Prior to each round perform 30 plate hops to 15# plate

170707

WOD
For Time:
5 Power Cleans (185/125#)
30 WBS (20/14#)
600m Run
4 Power Cleans
24 WBS
400m Run
3 Power Cleans
18 WBS
200m Run
*16:00 Cap

Skill/Strength
5:00 AMRAP:
Handstand Push-ups or HSPU progressions

170805

WOD
For time:
800m Run
100 Box Jump Overs (24/20″)
100 Deadlifts (185/125#)
100 WBS (20/14#)
100 Push-ups with a plate (25/15#)
100 WBS
100 Deadlifts
100 Box Jump Overs
800m Run
*Split reps evenly
*Run together

170804

WOD
Every 2:00, for 15 Rounds:
Overhead squat 1-1-1-1-1
Front squat 1-1-1-1-1
Back squat 1-1-1-1-1
*All squats taken from rack

170803

Skill/Strength
15:00 EMOM:
1 Power Snatch
Min 1: 55%
Min 2: 60%
Min 3: 65%
Min 4: 70%
Min 5: 75%

Min 6: 60%
Min 7: 65%
Min 8: 70%
Min 9: 75%
Min 10: 80%

Min 11:75%
Min 12: Rest
Min 13: 80%
Min 14: Rest
Min 15: 85%

WOD
3RFT:
4 KB Turkish Get-ups (2L/2R)
10 Elevated Single Leg Glute Bridges
100ft Double KB/DB Farmers Carry (53/35#)
*Athletes choose weight on Get ups

170802

Skill/Strength
16:00 EMOM:
Min 1: Bar MU / C2B / Butterfly PU / Kipping PU
Min 2: Handstand Pushups
Min 3: Rope Climbs
Min 4: Triple Unders / Double Unders / Single Unders
*0:30 AMRAP for each minute
*Score is total of each movement

WOD
7:00 AMRAP:
1 Power Clean (155/105#) + 30 Double Unders
2 Power Cleans + 30 Double Unders
3 Power Cleans + 30 Double Unders
..etc
As far up the ladder as you can

170801

WOD
4RFT:
400m Run (25/15# plate)
24 Goblet Squats with plate
12 Burpee Box Jumps (24/20″)
*20:00 Cap

Skill/Strength
3 RNFT:
40′ Right Arm Overhead DB/KB Walking Lunge
40′ Left Arm Overhead DB/KB Walking Lunge
*9:00 cap (3:00 per round)
*Not for score

170731

Skill/Strength
16:00 Conversational AMRAP:
5 Tempo Bench Press (22X0)
12 DB/KB Upright Row
3-6 Weighted Pullups or BW Strict
5-10 Strict Pullups or Ring Rows
*Transition quickly from each movement, then rest at least 1:00 between rounds

WOD
For Time:
21-15-9
Push Press (115/75#)
TTB
*8:00 Cap

170729

WOD
9 RFT:
7 Power Cleans (185/125#)
8 Burpee Box Jump Overs (30/24")
*For Burpee Box Jump Overs, use the 2017 Regionals standards
*25:00 Cap

170728

WOD
Every 5:00 for 4 Rounds:
12 Front Rack Step Back Lunges (135/95#)
400m Run
12 Pull-ups
*Score is fastest time and slowest rounds

170727

WOD
23:00 Conversational AMRAP:
10-15 Banded Tricep Extensions
10-15 DB/KB Row (each)
10-15 BB Bicep Curls (total)
10-15 DB/KB Upright Row (total)

Cashout
Accumulate 2:00-3:00 in a Hand Stand Hold

170726

Skill/Strength
Every 2:30, for 6 Sets:
Back Squat
8-6-5-4-3-15
*Start ~60% of 1RM BS and build up to a heavy triple for the day
*Perform set of 15 reps at 65% of your heavy triple
*Rest 2:00 after each set

WOD
12:00 AMRAP:
10 Deadlifts (55% of 1RM Deadlift)
10 Hand-Release Pushups
20 Air Squats

170725

WOD
For Time:
50 Box Jumps, (24/20″)
50 KBS (53/35#)
50 Situps
50 WBS (20/14#)
50 Burpees
*20:00 Cap

Skill/Strength
5:00 AMRAP:
Strict Pulling work
A. L-Sit Pullups (knees tucked ok)
B. Strict Pullups
C. Ring Rows
*Must be able to do 10 UB strict BW pullups to do option A

170724

Skill/Strength
Every 1:30 for 7 Rounds:
2 Behind the Neck Split Jerks
*From the rack
*Start with 40% of your 1RM Split Jerk and build to no more than 70% 1RM

7:00 EMOM:
1 Squat Clean + Split Jerk
*Start at 50% and build each round up to a heavy single for the day

WOD
3RFT:
300m Run
4 Power Cleans @ 75% from max above
12 TTB
*10:00 Cap

170722

WOD
For time:
100 Thrusters (95/65#)
*Every break perform 25 Double Unders

170721

WOD
In 5:00:
400m Run Buy-In, then AMRAP:
12 Deadlifts (155/105#)
12 Bar Facing Burpees over Barbell

Rest 5:00

In 5:00:
300m Run Buy-In (mb 207), then AMRAP:
9 Deadlifts (185/125#)
9 Bar Facing Burpees over Barbell

Rest 5:00

In 5:00:
200m Run Buy-In, then AMRAP:
6 Deadlifts (225/155#)
6 Bar Facing Burpees over Barbell

170720

Skill/Strength
16:00 EMOM:
Min 1: Bottom of Pushup Hold
Min 2: L-Sit Hold on Pull-up Bar
Min 3: Ring Support Hold
Min 4: Wall Facing Handstand Hold

WOD
“Annie”
50-40-30-20-10
Double Unders
Sit-ups
*10:00 Cap

170719

Skill/Strength
15:00 EMOM:
1 Snatch
Min 1: 55%
Min 2: 60%
Min 3: 65%
Min 4: 70%
Min 5: 75%

Min 6: 60%
Min 7: 65%
Min 8: 70%
Min 9: 75%
Min 10: 80%

Min 11: 75%
Min 12: Rest
Min 13: 80%
Min 14: Rest
Min 15: 85%

WOD
3 RFT:
400m Run
15 Pullups
*10:00 Cap

170718

Skill/Strength
16:00 conversational AMRAP:
7-10 Tempo Pushups (33X0)
12-15 Feet Elevated Glute Bridges (each leg)
10-15 DB/KB Upright Row (total)
12 Double KB box step ups (20/20″, total)

WOD
3 RFT:
21 Box Jumps (24/20″)
15 KBS (53/35#)
9 TTB
*8:00 Cap

170717

WOD
3:00 AMRAP:
3 Power Cleans
3 Front Squats
3 Push Jerks
*RX 115/75#
*Rx+ 135/95#

Rest 3:00

3:00 AMRAP:
3 Power Cleans
3 Front Squats
3 Push Jerks
*RX 135/95#
*Rx+ 155/105#

Rest 3:00

3:00 AMRAP:
3 Power Cleans
3 Front Squats
3 Push Jerks
*RX 155/105#
*Rx+ 185/125#

Rest 3:00

3:00 AMRAP:
Hollow Hold
*not for score