Workout of the Day

Thursday

CrossFit Grays Harbor – CrossFit

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Warm-up

Warm-up (No Measure)

EMOM x 4:00

Min 1 – Row (Mod Effort)

Min 2 – 2 Wall Walks + 8 Ring Rows

Into…

EMOM x 4:00

Min 1 – Row (Mod Effort)

Min 2 – 4 Burpees + 8 Jumping Lunges

Extended Warm-up

Warm-up (No Measure)

3 SETS

5-10 Strict Pull-up

1:00 Handstand Hold

-Rest as Needed b/t Sets-

*Athlete should choose a number for each set that they can do unbroken but is challenging.

(No Measure)

Workout

Metcon (Time)

4 ROUNDS FOR TIME

300m Row

30 Plate Ground to OH (45/35)|(35/25)

30 Plate Overhead Lunges

(Score is Time)

Finisher

Metcon (Time)

3 SETS

:30 Plank (elbows)

10 V-ups

:30 Right Side Plank

10 V-ups

:30 Left Side Plank

-Rest 1:00 b/t Sets-

(Score is Time)

Thursday

CrossFit Grays Harbor – NC45

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Warm-up

Warm-up (No Measure)

1 ROUND

10 Scap Pull-ups or DB Suitcase Shrugs

10 Knee Push-ups

:30 Push-up Plank

1 Wall Walk or 5 Inchworms w/o Push-up

1 ROUND

20 Shoulder Taps

10 Hand Release Push-ups

:30 Push-up Plank

1 Wall Walk or 5 Inchworms w/o Push-up

1 ROUND

10 DB Strict Press

10 Push-ups

:30 Push-up Plank

1 Wall Walk or 5 Inchworms w/o Push-up

Strength

Bench Press (5-5-5-5)

5-5-5-5

Tempo Bench Press (1111)

(Score is Weight)

Strength – HOME

Metcon (Weight)

ON A 12:00 RUNNING CLOCK…

80 DB Floor Press*

*Every 20 Reps complete 10 Diamond Push-ups.

(Score is Weight)

Workout

Metcon (AMRAP – Rounds and Reps)

AMRAP x 12 MINUTES

3 Strict Pull-ups

6 Deficit Push-ups*

9 Up-Downs

*Deficit on DBs or Plates

(Score is Rounds + Reps)

Workout – HOME

Metcon (AMRAP – Rounds and Reps)

AMRAP x 12 MINUTES

3 DBL DB Hang Snatch

6 Deficit Push-ups*

9 Up-Downs

*Deficit on DBs or Plates

(Score is Rounds + Reps)

Thursday

CrossFit Grays Harbor – At-Home Workouts

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Warm-up

Warm-up (No Measure)

3 ROUNDS

20 Singles – 20 High Jumps – 20 Double-Unders

20 Marching Plank*

5/5 DB Upright Row

Workout

Metcon (AMRAP – Rounds and Reps)

AMRAP x 10 MINUTES

20 Alt. Single Arm DB Hang Cleans

40 Mountain Climbers

60 Double-Unders

(Score is Total Rounds + Reps)

Workout – HOME

Metcon (AMRAP – Rounds and Reps)

AMRAP x 10 MINUTES

20 Backpack Hang Cleans

40 Mountain Climbers

60 Double Unders

(Score is Total Rounds + Reps)

Optional Finisher

Metcon (No Measure)

2-3 SETS

10/10 DB Hammer Curls

20 Alt. Deadbugs

(No Measure)

Thursday

CrossFit Grays Harbor – NCBURN

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Workout

Metcon (No Measure)

2 Rounds

3:00 Stations

No Rest b/t Stations

1:00 Rest b/t Rounds

STATION 1

1:30 Max Air Squats

1:30 Max Plank

STATION 2

1:30 Max Push-ups

1:30 Max Squat Hold

STATION 3

1:30 Max Lunges

1:30 Max Tuck Hold

Wednesday

CrossFit Grays Harbor – CrossFit

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Warm-up

Warm-up (No Measure)

3 ROUNDS

1:00 Bike (Increasing effort each round)

5 Inchworms

10 Step Back Lunges

10 Med Ball Push Presses

10 Jump Squats

5 Broad Jumps

With a barbell…

2 ROUNDS

5/5 Full Grip Elbow Punches

10 Tall Muscle Cleans

10 Empty BB Front Squats

10 Good Mornings

Strength

Metcon (Weight)

EMOM x 10 MINUTES

Power Clean

+

High Hang Squat Clean

+

Front Squat

*Goal is to start with a moderate load and build to moderate-heavy in first 5 sets. Hold same weight for last 5 sets.

(Score is Load)

Workout

Metcon (AMRAP – Rounds and Reps)

AMRAP x 10 MINUTES

2-4-6-8-10…

Power Clean (135/95)|(95/65)

Wall Ball (20/14)|(14/10)

(Score is Rounds + Reps)

Wednesday

CrossFit Grays Harbor – NC45

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Warm-up

Warm-up (No Measure)

AMRAP x 6 MINUTES

8/6 Cal Row or 100m Run

10 Air Squats

6/6 SA DB Bent Over Row

Strength

Metcon (Weight)

EVERY 1:30 x 6 SETS

1 Hang Power Clean

+

1 Power Clean

+

2 Front Squats

(Score is Weight)

Strength – HOME

Metcon (Weight)

EVERY 1:00 x 10 SETS

3 DB Hang Power Clean

+

3 DB Power Clean

+

3 DB Front Squats

(Score is Weight)

Workout

Metcon (Weight)

EMOM x 12 MINUTES

MIN 1 – 7 Power Cleans (Athlete Choice)*

MIN 2 – 35 Air Squats

MIN 3 – 16/13 Cal Row

*Power Clean Starts moderate and then can build every round or every other round.

(Score is Weight)

Workout – HOME

Metcon (Weight)

EMOM x 12 MINUTES

MIN 1 – 12 DB Power Cleans

MIN 2 – 35 Air Squats

MIN 3 – :45 Mountain Climbers or Jumping Jacks

(Score is Weight)

Wednesday

CrossFit Grays Harbor – At-Home Workouts

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Warm-up

Warm-up (No Measure)

1 ROUND

100m Jog

10 KB Sumo Deadlifts

50m Skip

8 KB Upright Rows

100m Run

6 KB SDHP

Workout

Metcon (Time)

5 ROUNDS FOR TIME

200m Run

15 KB SDHP

20 Sit-Ups

-15:00 Hard Cap-

(Score is Time)

Workout – HOME

Metcon (Time)

5 ROUNDS FOR TIME

200m Run (or 1:00 Cardio)

15 Backpack SDHP

20 Sit-Ups

(Score is Time)

Wednesday

CrossFit Grays Harbor – NC COMPETE

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A. CONDITIONING

Metcon (Time)

3 SETS

3:00 @ 10 MIN Bike test PR

-3:00 EZ Pedal-

2:00 @ Faster than 3:00 effort

-2:00 EZ Pedal-

1:00 @ Faster than 2:00 effort

-Rest 5:00 b/t sets-

(Score is Time)

B. 60:00 GPP

Warm-up

Warm-up (No Measure)

3 ROUNDS

1:00 Bike (Increasing effort each round)

5 Inchworms

10 Step Back Lunges

10 Med Ball Push Presses

10 Jump Squats

5 Broad Jumps

With a barbell…

2 ROUNDS

5/5 Full Grip Elbow Punches

10 Tall Muscle Cleans

10 Empty BB Front Squats

10 Good Mornings

Strength

Metcon (Weight)

EMOM x 10 MINUTES

Power Clean

+

High Hang Squat Clean

+

Front Squat

*Goal is to start with a moderate load and build to moderate-heavy in first 5 sets. Hold same weight for last 5 sets.

(Score is Load)

Workout

Metcon (AMRAP – Rounds and Reps)

AMRAP x 10 MINUTES

2-4-6-8-10…

Power Clean (135/95)|(95/65)

Wall Ball (20/14)|(14/10)

(Score is Rounds + Reps)

C. STRENGTH / GYMNASTICS

Deadlift (4-3-2-1-4-3-2-1)

1.Deadlift

4-3-2-1-4-3-2-1

-Rest 3:00 b/t Sets-

(Score is Load)

Metcon (Time)

2. FOR TIME

15 Power Cleans @ 90% of 1RM

-Rest 5:00-

Repeat!

(Score is Time)

Wednesday

CrossFit Grays Harbor – NCBURN

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Workout

Metcon (No Measure)

1 Round

3:00 Stations

1:00 Rest b/t Stations

STATION 1

FOR TIME

50 Sit-ups

25 Burpees

(rest remainder)

STATION 2

Recovery Bike @ Moderate Pace

STATION 3

FOR TIME

50 Burpees

25 Sit-ups

(rest remainder)

STATION 4

Recovery Bike @ Moderate Pace

WORKOUT OF THE DAY