WOD

Daily Workout

20190928

CrossFit Surfside – FIT

Metcon (No Measure)

Tech:

KB Squat Clean

Workout:

10 Min to Complete:

2 Rounds:

400m Run

400m Row

100 Double Unders / 200 Single Under

Rest 3 Min

10 Min to Complete:

40 Burpee Deadlift -2 DB

*E2MOM 5 DB Step Over 24″ no DB

Rest 3 Min

10 Min to Complete:

3 Rounds:

20 KB Squat Clean

20 Toes-To-Bar

20190928

CrossFit Surfside – CrossFit

Metcon (AMRAP – Rounds and Reps)

25 Min AMRAP:

Buy In: 30 synchronized laterial BOB

Then with time remaining….AMRAP

Partner A: 12 Front Squat 115/75

Partner B: 12 S2OH 115/75

Partner A: 12 Pull Up

Partner B: 12 KBS 55/35

Partner A: 24 DU

Run 200m together – then switch the order

20190927

CrossFit Surfside – CrossFit

Warm-up (No Measure)

Mobility:

Flat Thread Needle

Puppy Dog

Barbell Dive Through

Push Jerk (10 mins to build to 4RM)

Metcon (AMRAP – Rounds and Reps)

7 Min AMRAP

21 DU

7 Power Snatch 75/55

3 min rest

Metcon (AMRAP – Rounds and Reps)

7 Min AMRAP

7 TTB

7 Thruster 75/55

*optional Finisher / complete 100 Sit Ups

20190926

CrossFit Surfside – CrossFit

Warm-up (No Measure)

Mobility:

Couch Stretch

Bound Angle

Back Squat (11 Min to work to a 3RM )

Metcon (Time)

4 Rounds for Time:

200m Run

5 BOB

10 Deadlift 225/155

15 KB Hang Squat Clean 55/35

*19 Min Cap

20190926

CrossFit Surfside – FIT

Metcon (No Measure)

Tech:

Thruster

Workout:

18 Min EMOM:

Min. 1) 12/8 Cal Assault Bike

Min. 2) 12/8 Thruster

Min. 3) 15 Kneeling Slam Ball

Min 4) Rest

Rest 3 min.

10 Min to Complete:

1 Min Plank “Buy in”

40-30-20-10

Push-Ups

PlateTwists (L+R=1)

20190925

CrossFit Surfside – CrossFit

Warm-up (No Measure)

Mobility:

Ankle / Calf Roll

Puppy Dog

Metcon (No Measure)

EMOM 10 Min

Even: :30 Box Jump 30’/24’

Odd: :30 Sec HS Hold on wall ADV=shoulder taps. Heels ONLY on the wall

Metcon (Time)

50 Sit Up

25 Push Press 95/65

25 Pull Ups

40 Sit Up

20 Push Press

20 Pull Up

30 Sit Up

15 Push Press

15 Pull Up

20 Sit Up

10 Push Press

10 Pull Up

10 Sit Up

5 Push Press

5 Pull Up

*22 Min Cap

20190924

CrossFit Surfside – CrossFit

Warm-up (No Measure)

Mobility:

Hamstring Floss

Banded Ankle

Hang Power Clean (10 min EMOM: 3HPC + 4 FR lunge)

EMOM 10 Min – select load off Lunges – load can build as you like or remain the same.

3 Hang Power Clean + 4 FR Lunge (L-R-L-R)

Metcon (AMRAP – Rounds and Reps)

“Heavy Chief”-with a Wall Ball

5 Rounds of

3 Min Amrap / 1 Min Rest

3 Power Clean 135/95

6 Push Ups

9 Wall Ball

Metcon (AMRAP – Rounds and Reps)

3 Min Amrap / 1 Min Rest

3 Power Clean 155/105

6 Push Ups

9 Wall Ball

Metcon (AMRAP – Rounds and Reps)

3 Min Amrap / 1 Min Rest

3 Power Clean 175/125

6 Push Ups

9 Wall Ball

Metcon (AMRAP – Rounds and Reps)

3 Min Amrap / 1 Min Rest

3 Power Clean 195/135

6 Push Ups

9 Wall Ball

Metcon (AMRAP – Rounds and Reps)

3 Min Amrap / 1 Min Rest

3 Power Clean 205/145

6 Push Ups

9 Wall Ball

20190924

CrossFit Surfside – FIT

Metcon (No Measure)

Mobility:

Tech:

Warm Up, demo Bent Over Row

Workout:

8 Min to Complete:

Row 1000m

50 Alt. DB Power Clean

Rest 2 Min

8 Min to Complete:

2 Rounds:

400m Run

25 Bent Over Row – with barbell

Rest 2 Min

8 Min to Complete:

Bike 1.3/1m

50 SA DB Push Press

Rest 2 Min

8 Min to Complete:

2 Rounds:

400m Run

25 KBS

20190923

CrossFit Surfside – CrossFit

Warm-up (No Measure)

Mobility:

Pigeon

BB BN FR

Metcon (Weight)

11 Min to Complete…4 sets

1 Clean + 2 Front Squat + 3 Thruster

Start @65% CJ and add 5lbs each set. 5th or 6th set can be done if time allows and athlete started too light.

Metcon (AMRAP – Rounds and Reps)

15 Min AMRAP:

12 ALT DB Snatch 50/35 (CFS KB/DB)

9 SA DB OHS 50/35

6 TTB

3 Deficit HSPU M45+15 / W25+10 (plates)

30 DU

*score is Total Rounds and Reps

20190921

CrossFit Surfside – FIT

Metcon (No Measure)

Tech:

Warm Up

Workout:

Every 8 Min x 5 Rounds:

400m Run – 5 start here

10 Toes-To-Bar

10 Push Press

400m Row / .5m Bike – 5 start here – 3 bike 3 rower….1 will always be open

10 Pull Up

10 KB SDHP