Daily WOD

LIFT:

BENCH PRESS
3 REP EMOM
8 MINUTES

WORKOUT:

30 CLEAN AND JERKS
30 MUSCLE UPS
30 SNATCH
135/95
12 MINUTE CAP

MEN’S FIRST PLACE: 8:05
MEN’S LAST PLACE: 10:58
WOMEN’S FIRST PLACE: 8:25
WOMEN’S LAST PLACE: 10:57

WORKOUT:

Ringer 1
30-20-10 REPS OF:
AIR BIKE (CALORIES)
TOES TO RINGS

MEN’S FIRST PLACE: 3:47
MEN’S LAST PLACE: 5:02
WOMEN’S FIRST PLACE: 5:09
WOMEN’S LAST PLACE: 6:11

Ringer 2
15-10-5 REPS FOR TIME OF:
BURPEES
OVERHEAD SQUATS  (95 | 135 lb.)

MEN’S FIRST PLACE: 3:06
MENS’ LAST PLACE: 4:59
WOMEN’S FIRST PLACE: 2:53
WOMEN’S LAST PLACE: 3:59

RIGHT INTO:
2 SNATCH @75%
EVERY 30 SECONDS
FOR 5 MINUTES / 10 REPS TOTAL

LIFT:

FRONT SQUAT
3 REP EMOM  @75-80%
8 MINUTES TOTAL

WORKOUT:

800-M ROW
66 KB JERKS  (12 | 16 kg)
132-FT. HANDSTAND WALK

Time cap: 10 minutes

LIFT:

DEADLIFT
3 REP EMOM @75-80%
8 MINUTES TOTAL

WORKOUT:

“FIRST CUT” (FIRST 2019 CROSSFIT GAMES WOD

4 ROUNDS:
400-M RUN
3 LEGLESS ROPE CLIMBS
7 SQUAT SNATCHES  (130 | 185 lb.)

Time cap: 20 minutes
MEN’S BEST SCORE = 15:07
MEN’S WORST SCORE= CAP +42

WOMEN’S BEST SCORE = 16:56
WOMEN’S WORST SCORE = CAP +43

LIFT:

BACK SQUAT
3 REPS EVERY 60  SECONDS
75-80%
8 MINUTES TOTAL
USE THE FIRST THREE SETS AS  A WARM UP

WORKOUT:

30-20-10
WEIGHTED GHD’S (20/14)
OVERHEAD SQUATS (95/65)
SUB FOR GHD’S = WEIGHTED SIT UPS
IF YOUR OVERHEAD SQUAT SUCKS BALLS DO FRONT SQUATS (135/95)

RIGHT AFTER THE WORKOUT IS DONE
PERFORM 1 SQUAT CLEAN OR POWER CLEAN @75% EVERY 30 SECONDS
FOR 5 MINUTES / 10 REPS TOTAL

LIFT:

BENCH PRESS
5 REPS EVERY MINUTE @75%
8 MINUTES TOTAL FIRST THREE FOR A WARM UP

WORKOUT:

1,000/800 CALORIE BIKE
TEAMS OF 2
COMPLETE TOTAL CALORIES

LIFT:

FRONT SQUAT
5 REP EVERY MINUTE @75%
8 SETS TOTAL
USE THE FIRST THREE TO WARM UP

WORKOUT:

18-15-12-9-6-3
THRUSTERS  (75/55)
POWER SNATCH  (75/55)
PULL UP

WORKOUT:

FOR TIME:

50 BOX JUMPS
50 JUMPING PULL UPS
50 KETTLEBELL SWINGS
50 WALKING LUNGE
50 KNEES TO ELBOWS
50 PUSH PRESSES
50 BACK EXTENSION
50 WALL BALL SHOTS
50 BURPEE
50 DOUBLE UNDER

 24/20-inch box, 35/26 KB, 45/35-lb.

LIFT:

DEADLIFT
5 REP EVERY MINUTE @75%
8 SETS TOTAL USING THE FIRST THREE FOR A WARM UP

WORKOUT:

27-21-15-9
TOES TO BAR
BURPEE OVER BAR
PUSH PRESS @95/65

HOW IS EVERYONE EATING ?
EATING WELL TAKES DEDICATION.  IF YOU DON’T HAVE SOMETHING TO WORK TOWARDS IT’S HARD TO KEEP WORKING AT IT.
HAS ANYONE BEEN EATING WELL SINCE I WROTE ABOUT EATING MEAL BY MEAL ?
GIVE YOURSELF A REASON TO EAT WELL, DON’T GO INTO IT HOPING IT WILL WORK BUT ACTUALLY HAVE A PURPOSE FOR DOING WHAT YOU’RE DOING.
ONCE YOU HAVE A REASON BREAK IT DOWN AND TAKE IT DAY BY DAY, MEAL BY MEAL.
HAS EVERYONE TRIED INTERMITTENT FASTING?
I’VE MENTIONED IT BEFORE BUT DID EVERYONE GIVE IT A GO?
IF NOT MAYBE TRY IT, IT’S ACTUALLY REFRESHING NOT HAVING TO WORRY ABOUT EATING ALL THE TIME.
NOT HAVING TO EAT HALF THE DAY IS MUCH EASIER THAN TRYIN TO EAT EVERY 3 HOURS.
PLUS IT HELPS WITH INFLAMMATION IN THE BODY.
THE MOST COMMON ONE TO FOLLOW IS STOP EATING FOR 16 HOURS AND EAT FOR 8.
SO MAYBE EAT FROM 1-9PM AND FAST FROM 9-1PM
GIVE IT A GO, IT’S WORTH A TRY.

LIFT:

BACK SQUAT
5 REPS EVERY MINUTE @75%
8 SETS TOTAL
USE THE FIRST THREE SETS FOR A WARM UP
WORK YOUR WAY UP TO 75% AFTER THE THIRD SET

WORKOUT:

5 ROUNDS
RUN 400
ROW 500