CrossFit Frontier WOD Blog


Wednesday 6/28/17

Strength
Front Squat
2RM w/ first rep paused 2 seconds

WOD
For time:
Run 400m
15 Power Cleans 135/95
30 Lateral Burpees (over Bar)
Run 800m
30 Lateral Burpees(over Bar)
15 Power Cleans
Run 400m

Benchmark Monday 6/26/17

Strength

Back Squat
3RM w/ first rep paused 3 seconds

WOD
“CrossFit Open Workout 11.6”

Complete as many reps as possible in 7 minutes following the rep scheme below:
3 Barbell Thrusters 100/65
Chest to bar Pull-ups
6 Barbell Thrusters
6 Chest to bar Pull-ups
9 Barbell Thrusters
9 Chest to bar Pull-ups
12 Barbell Thrusters
12 Chest to bar Pull-ups…

This is a timed workout. If you complete the round of 12 go on to 15. If you complete 15, go on to 18, etc. Compare to 1/16/17

Friday 6/23/17

Skill Work
Athlete Choice

WOD
For time:
Row 750m
50 Alternating Kettlebell Snatches 53/35
25 Toes-2-Bar

Foundations
9:00 AMRAP of:
3 Hang power cleans
3 Squat jumps
50 Single-unders
6 Hang power cleans
6 Squat jumps
50 Single-unders
9 Hang power cleans
9 Squat jumps
50 Single-unders

Thursday 6/22/17

Strength
Deadlift
5RM w/ first 2 reps paused 3 seconds at mid-shin

WOD
For time:
1 Minute Max Effort Assault Bike Calorie
Then
Continue until you complete 100 total calories

We will record 2 scores: one for Calories completed in first minute and one for total time to complete 100 Calories.

Foundations
Split jerk
8:00 EMOM of:
1 Power clean
2 Split jerk
*Use moderately heavy weight today, as long as you are in control. If halfway through you are getting the hang of it, you may increase the weight for the second half.

Wednesday 6/21/17

Strength
Front Squat
2RM w/ first rep paused 2 seconds

WOD
12 Minute AMRAP of:
50 Double Unders
15 Box Jumps 24/20
5 Power Cleans 155/105

Foundations
10:00 AMRAP of:
Row 250m
4 power snatches
8 box jump up & overs

Tuesday 6/20/17

Strength
Strict Press
Work to a 5RM

WOD
3 rounds for time of:
Run 400m
21 Wall Balls 20/14
12 Pull-Ups

Foundations
Split jerk
*Based on your mechanics & consistency work up to a heavy set of 5 for the day.

Benchmark Monday 6/19/17

Strength
Back Squat
3RM w/ first rep paused 3 seco

WOD
CrossFit Open Workout 13.1
Proceed through the sequence below completing as many reps as possible in 17 minutes of:
40 Burpees
30 Snatch 75/45
30 Burpees
30 Snatch 135/75
20 Burpees
30 Snatch 165/100
10 burpees
210/120 Snatch, as many reps as possible

Foundations
“Death by Burpees”
Complete 1 Burpee the first minute, 2 the second, 3 the third and so on until you can no longer complete the required number of reps within the minute.

Friday 6/16/17

Skill Work
Athlete Choice

WOD
For time:
30 Snatch 115/75
30 Calorie Assault Bike Ride
30 Power Cleans
30 Calorie Assault Bike Ride
30 Shoulder-2-Overhead

Foundations
10:00 AMRAP of:
Row 500m/run 400m
15 Wall balls
5 Push-ups

Thursday 6/15/17

Strength
Deadlift
5RM w/ first 2 reps paused 3 seconds at mid-shin

WOD
2 rounds for time of:
Run 800m
30 Kettlebell Swings 53/35
20 Pull-Ups

Foundations
8:00 EMOM of:
2 Hang power cleans
1 Full clean
*Increase the weight each minute on the minute.

Wednesday 6/14/17

Strength
Front Squat
2RM w/ first rep paused 2 seconds

WOD
For time:
50 Double Unders
10 Thrusters 115/75
40 Double Unders
8 Thrusters
30 Double Unders
6 Thrusters
20 Double Unders
4 Thrusters
10 Double Unders
2 Thrusters

Foundations
8 rounds for time of:
3 Power snatches
6 Burpees
12 Squats

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