Workout of the Day

Sunday

CrossFit Grays Harbor – CrossFit

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Warm-up

Warm-up (No Measure)

2 ROUNDS

10 Alt Groiners

10 Bootstrappers

10 Lunge + Torso Twist

Into…

2 ROUNDS

10 Up-Downs

10 DBL DB Deadlift

10 DBL DB Swings

Workout

Metcon (No Measure)

AMRAP x 9 MINUTES

10 Ring Rows

5 Devil’s Press (50/35)|(35/20)

20 Alt. Jumping Lunges

-Rest 2:00 b/t Efforts-

EMOM x 9 MINUTES

MIN 1 – 10 Slow DB Bent Over Rows

Min 2 – :50 Max Reps of 1 Burpee + 1 DBL DB Snatch*

Min 3 – :50 DB Mixed OH Reverse Lunges**

*Perform Burpee w/o the DB then Perform the DB Snatch

**Hold One DB OH and Other in Front Rack. Perform 5 Lunges w/ L Overhead the 5 Lunges w/ R Overhead

-Rest 2:00 b/t Efforts-

FOR TIME

1 Mile Run

(No Measure)

Sunday

CrossFit Grays Harbor – NC45

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Warm-up

Warm-up (No Measure)

2 ROUNDS*

5/5 Bodyweight Split Squats

6 Alt. Steps + 4 Box Jumps

5 Hang High Pulls + 5 Hang Muscle Cleans

5 Scap Push-Ups + 5 Push-Ups

5 Lateral burpees over the barbell

*Have athletes grab out an empty barbell for the warm-up*

Strength

Metcon (Weight)

EVERY 2:00 x 6 SETS

6/6 Front Rack Split Squats

(Score is Weight)

Workout

Metcon (AMRAP – Reps)

EMOM x 12 MINUTES

MIN 1 – 15-20 Box Jumps (24/20)

MIN 2 – :40 Hang Power Clean (95/65)|(75/55)

MIN 3 – 15-20 Push-ups

MIN 4 – :40 Front Rack Hold

(Score is Reps)

Saturday

CrossFit Grays Harbor – NC45

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Warm-up

Warm-up (No Measure)

3 ROUNDS (7 MINUTE CAP)

25 Single-Unders

5 Tuck-Ups + 5 V-Ups

10 Kip Swings

10 Slam Balls

5 Burpees

Strength

Metcon (No Measure)

3 SETS FOR QUALITY

:30 L-Hang Hold

10 Tempo Strict Knees to Chest (2121)

10 Vertical Ring Rows

(No Measure)

Workout

Metcon (AMRAP – Rounds and Reps)

AMRAP x 15 MINUTES

8 Burpee Toes to Bar

16 Slam Balls (30/20)|(20/10)

24 Double Unders

(Score is Rounds + Reps)

Saturday

CrossFit Grays Harbor – CrossFit

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Warm-up

Warm-up (No Measure)

2 ROUNDS

:15 Butt Kickers In Place

:15 High Knees

:15 Lateral Hops

:15 Jumping Jacks

Into…

3 ROUNDS

10 Clean Deadlifts

10 Hang High Pulls

10 Hang Muscle Cleans

Strength

Power Clean (2-2-2-2-2)

2-2-2-2-2

Power Clean*

*Start Moderate and Build to Heavy

(Score is Load)

Workout

Metcon (Time)

5 ROUNDS FOR TIME

25 Russian KB Swings (70/53)|(53/35)

200m Run

-12:00 Hard Cap-

(Score is Time)

Optional Cool Down

Warm-up (No Measure)

FOR RECOVERY

2:30 Calf Release on KB

2:30 Seated Forward Fold

(No Measure)

Saturday

CrossFit Grays Harbor – NC COMPETE

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A. CONDITIONING

“FLIGHT SIMULATOR” (Time)

FOR TIME

5-10-15-20-25-30-35-40-45-50..and back to 5 by 5 reps

Double Unders

*All sets must be performed unbroken.

-15:00 Hard Cap-

(Score is Total Time)
*Everytime you miss, perform :15 of a Wall Supported HS Hold after the workout. Ex: if you miss 6 times, you own 3:00 of a HS Hold.

(Score is Time)

B. 60:00 GPP

Warm-up

Warm-up (No Measure)

2 ROUNDS

:15 Butt Kickers In Place

:15 High Knees

:15 Lateral Hops

:15 Jumping Jacks

Into…

3 ROUNDS

10 Clean Deadlifts

10 Hang High Pulls

10 Hang Muscle Cleans

Strength

Power Clean (2-2-2-2-2)

2-2-2-2-2

Power Clean*

*Start Moderate and Build to Heavy

(Score is Load)

Workout

Metcon (Time)

5 ROUNDS FOR TIME

25 Russian KB Swings (70/53)|(53/35)

200m Run

-12:00 Hard Cap-

(Score is Time)

Optional Cool Down

Warm-up (No Measure)

FOR RECOVERY

2:30 Calf Release on KB

2:30 Seated Forward Fold

(No Measure)

C. STRENGTH / GYMNASTICS

Split Jerk (5-5-3-3-1-1-1)

1. 5-5-3-3-1-1-1

Split Jerk*

*Start Moderate and Build to Very Heavy

(Score is Weight)

Metcon (Weight)

2. EMOM x 8 MINUTES

:30 Front Rack Barbell Hold in Dip Position (Use Load from Heaviest Set of 3)

(Score is Weight)

Friday

CrossFit Grays Harbor – NC45

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Warm-up

Warm-up (No Measure)

FOR QUALITY (5 MIN CAP)

1:00 Slow Pace Bike

10 Good Mornings

10 Side Shuffles

1:00 Moderate Pace Bike

10 Alt. Sit Thrus

10 Reverse Lunges

1:00 Fast Pace Bike

Strength

Deadlift (6-4-2-6-4-2)

6-4-2-6-4-2

Deadlift

(Score is Weight)

Workout

Metcon (5 Rounds for time)

5 SETS

10 Deadlifts*

15/12 Cal Bike

-1:30 Rest b/t Sets-

*Start light and end moderate-heavy. Increase weight each Set.

(Score is Each Set for Time)

Friday

CrossFit Grays Harbor – CrossFit

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Warm-up

Warm-up (No Measure)

3 ROUNDS (7:00 MINUTE CAP)

5/5 Moose Antlers

5/5 Single Leg Lunge

5/5 Elbow Punches

8 Shoulder Press

8 Front Squat

8 Kip Swings

Workout

Fran (Time)

21-15-9
Thrusters, 95# / 65#
Pull-ups

Strength

Thruster (5×3)

5×3

Thruster*

*Use the Same Moderate-Heavy Load Across

Perform Post-Workout

Friday

CrossFit Grays Harbor – NC COMPETE

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A. CONDITIONING

Warm-up (No Measure)

No Additional Conditioning. PR today.

(No Measure)

B. 60:00 GPP

Warm-up

Warm-up (No Measure)

3 ROUNDS (7:00 MINUTE CAP)

5/5 Moose Antlers

5/5 Single Leg Lunge

5/5 Elbow Punches

8 Shoulder Press

8 Front Squat

8 Kip Swings

Workout

Fran (Time)

21-15-9
Thrusters, 95# / 65#
Pull-ups

Strength

Thruster (5×3)

5×3

Thruster*

*Use the Same Moderate-Heavy Load Across

Perform Post-Workout

C. STRENGTH / GYMNASTICS

Metcon (Time)

1. “REMIX OF 15.5”

FOR TIME

27-21-15-9

DB Power Clean (50/35)

Cal Row

(Score is Time)

Metcon (No Measure)

2. ON A 10:00 RUNNING CLOCK…

Perform mobility, flexibility or self-care on body…specifically target the upper back, shoulders, and lats

(No Measure)

Thursday

CrossFit Grays Harbor – NC45

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Warm-up

Warm-up (No Measure)

1 ROUND (5 MINUTE CAP)

:20/:20 Single Arm DB Swings

:20/:20 Single Arm DB Strict Press

:20/:20 Single Arm DB OH Hold

:40 Shoulder Taps

3 Wall Walks

Strength

Push Press (6-4-2-6-4-2)

6-4-2-6-4-2

Push Press

(Score is Weight)

Workout

Metcon (AMRAP – Rounds and Reps)

AMRAP x 13 MINUTES

20 Alt. DB Hang Snatch (35/25)|(25/20)

10 SA DB Push Jerk (R)

10 SA DB Push Jerk (L)

-:30 Rest-

(Score is Rounds + Reps)

WORKOUT OF THE DAY