WOD

Daily Workout

Friday

CrossFit Surfside – CrossFit

Mobility

Lizard

Supine Pigeon

Barbell BN FR

Strength

Complex (11 min to find heaviest complex)

1 Deadlift + 1 Hang Squat Clean, 1 Front Squat + 1 Shoulder 2OH

WOD

Metcon (Time)

3 BMU or 5 Strict Pull Up

50 Wall Ball

3 BMU or 5 Strict Pull Up

40 KBS

3 BMU or 5 Strict Pull Up

30 Box Dip / Deficit Push Up

3 BMU or 5 Strict Pull Up

20 Power Clean + Jerk 135/95

3 BMU or 5 Strict Pull Up

*19 Cap

Thursday

CrossFit Surfside – CrossFit

Mobility

Supine Twist

Twisted Cross

Pass Through

Strength

Bench Press (12 Min EMOM)

3 x :40ME SA DB Bench Press

3 x :40ME Barbell Curl

WOD

Metcon (Time)

3 Rounds For Time:

15 UB Thruster 95/65

20 TTB

Run 400m

*18 Min

Wednesday

CrossFit Surfside – CrossFit

Mobility

Couch Stretch

Standing Straddle

Sumo Hold

Strength

Back Squat (3×10)

done at 65%

WOD

Metcon (Time)

50 DL 125/85

40 Hang Power Clean

30 Push Jerk

*EMOM 4 Burpee – start with burpee

RX+ = 155/105

*16 min cap

Tuesday

CrossFit Surfside – CrossFit

Mobility

Pass Throughs

Puppy Dog

Happy Baby

Strength

Snatch (1+1)

1 Snatch + 1 OHS

WOD

Metcon (Time)

5-4-3-2-1

Squat Snatch 95/65 rx+ 135/95

10-8-6-4-2

HSPU / HR Push Up

Rest 2 Min

5-4-3-2-1

Power Clean 135/95 rx+185/125

10-8-6-4-2

Alt Pistol

Rest 2 Min

5-4-3-2-1

Deadlift 225/155 rx+275/195 Ring MU

10-8-6-4-2

C2B

*23 Cap

Saturday Aug 17

CrossFit Surfside – CrossFit

Mobility

10 min on your own Saturday style

WOD

24 Min AMRAP

Buy In: 120 Slam Ball 30/20

Then AMRAP…

Run 100m

5-3-1

Power Clean 125/85

TTB

Box Jump 24/20

*Alt Every Full Round

Friday Aug 16

CrossFit Surfside – CrossFit

Mobility

Half Front Split

Banded Twist

Supine Twist

WOD

“Bradshaw”

10 Rounds for Time

3 HSPU

6 Deadlift 225/155

12 Pull Ups

24 DU

*35 Min Cap

SX=3 HSPU, 5 DL, 7 PU, 18 DU

Thursday Aug 15

CrossFit Surfside – CrossFit

Mobility

Lizard

Twisted Cross

Strength

10 Min EMOM

2 Power Clean + 2 Front Squat – increase every 2 min

WOD

For Time:

Run 800m rain

60 Sit Ups

40 FR Lunge 75/55

30 TTB

20 Shoulder 2 OH 125/85 RX+ 165/115

10 Squat Cleans 125/85 RX+ 165/115

*19 Min Cap

Wednesday Aug 13th

CrossFit Surfside – CrossFit

Mobility

Seated Straddle

Supine Lizard

PVC Pass Throughs

*Barbell Warm Up

WOD

Metcon (Time)

For Time:

80 Double Under

40 Wall Ball

30 Power Snatch 75/55

20 Box Jump Over

(9 min)

Rest 2 Min

70 Double Under

35 Wall Ball

25 Power Snatch

15 Box Jump Over

(7 min)

Rest 2 Min

60 Double Under

30 Wall Ball

20 Power Snatch

10 Box Jump Over

(5min)

*24 min Cap

Tuesday

CrossFit Surfside – CrossFit

Mobility

Banded Front Rack

BB BN FR

Strength

12 Min to find:

4RM UB Hang Power Clean

WOD

For Time:

Buy In: 15 Bar Over Burpee

then…

3 Rounds of:

12 TTB

16 Push Press 95/65

20 Med Ball Clean 20/14

then…

Buy Out: 15 Bar Over Burpee

*18 Min Cap

Monday

CrossFit Surfside – CrossFit

Mobility

Banded Shoulder

Barbell dive through

Strength

8 min to find 3RM Strict Press

2 min to complete 1xME @50% – aim for 15-20 reps

WOD

6 Rounds for Time:

6/4 Bar MU / 6 C2B

12 ALT DB Split Snatch or KB Hang Snatch 6L + 6R

12 BackSquat 115/75

*21 min cap