Workout of the Day
Sunday
CrossFit Grays Harbor – CrossFit
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 – REST DAY
CrossFit Grays Harbor – NC COMPETE
Sunday
CrossFit Grays Harbor – NC45
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
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
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
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
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
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
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
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)