CrossFit Frontier WOD Blog


Benchmark Monday 11/20/17

Strength
back squat
3 @ 80%
3 @ 85%
3 (or more) @ 90%
*rest 120 sec. between sets

WOD
CrossFit Open 15.3
14 min. AMRAP:
7 muscle-ups
50 wall balls (20/14)
100 double unders

Foundations:
“Death by Burpees”
For Reps:
1 burpee the 1st min.
2 burpees the 2nd min.
3 burpees the 3rd min.
etc.
*continue with this pattern until you can no longer complete the number of required burpees within the minute

Friday 7/17/17

Strength
deadlift
5 @ 75%
5 @ 80%
5 (or more) @ 85%
* rest 120 sec. between sets

WOD
8 min. AMRAP
10 alt. KB snatches (55/35)
5 C2B

* if you can’t do C2B, keep the same rep. scheme, but use the most difficult pull-up movement you can do

Foundations
10 min. AMRAP
row 500 m./run 400 m.
15 wall-balls
5 push-ups

Thursday 11/16/17

Strength
snatch
3 @ 75%
2 @ 85%
1 @ 95%

WOD
12 min AMRAP
3 squat cleans
6 T2B
9 lateral burpees

Rx (155/105)
scaled option A (135/95)
scaled option B (115/75)

Foundations
clean
8 min EMOM
2 hang power cleans
1 full clean

* increase weight each min. if you are comfortable doing so

Wednesday 11/15/17

Strength
front squat
5 @ 75%
5 @ 80%
5 (or more) @ 85%

WOD
For Time
100 double-unders
20 wall-balls (20/14)
5 muscle-ups
20 wall-balls (20/14)
100 double-unders

*if you can’t do muscle-ups, do 3 more C2B, 4 more pull-ups, or 5 more of another modification

Foundations
8 RFT
3 power snatches
6 burpees
12 squats

Tuesday 11/14/17

Strength
clean and jerk
3 @ 75%
2 @ 85%
1 @ 95%

WOD
For Time
30 cal. assault bike
30 burpee box jumps (30/24)
30 S2OH

Rx (115/75)
scaled option A (95/65)
scaled option B (75/55)

Foundations
15 minutes to work up to a relatively “heavy” set of 5 cleans for the day

Benchmark Monday 11/13/17

Strength
back squat
5 @ 75%
5 @ 80%
5 (or more) @ 85%
* rest 120 sec. between sets

WOD
“Helen”
3 RFT:
run 400 m.
21 KBS (55/35)
12 pull-ups

Foundations
For Time:
100 cal. assault bike

Tuesday 11/7/17

Strength
10 min. EMOM
squat clean + front squat @ 75%

WOD
For Time:
100 double-unders
7 squat snatches
75 double-unders
5 squat snatches
50 double-unders
3 squat snatches

Rx (135/95)
scaled option A (115/75)
scaled option B (95/65)

Foundations
snatch
*based on your mechanics and consistency, take 15 min. to work up to a relatively “heavy” set of 5 for the day

Benchmark Monday 11/5/17

Strength
back squat
5 @ 40%
5 @ 50%
5 (or more) @ 60%
* rest 120 sec. between sets

WOD
“Jackie”
For Time:
row 1000 m.
50 thrusters (45/35)
30 pull-ups

Foundations
“Baseline”
For Time:
40 squats
30 sit-ups
20 push-ups
10 pull-ups
* compare to 8/28/17

Friday 11/3/17

Strength
deadlift
5 @ 75%
3 @ 85%
1 (or more) @ 95%
* rest 120 sec. between sets

WOD
30 cal. assault bike
then 3 rounds:
5 thrusters
10 T2B

Rx (155/105)
scaled option A (135/95)
scaled option B (115/75)

Foundations
12 min. AMRAP
5 snatch
10 box jumps
15 cal. assault bike
* use light weight for the snatch

Thursday 11/2/17

Strength
snatch balance
1 @ 85% (snatch 1RM)
1 @ 90%
1 @ 95%
1 @ 100%
* if it feels good, go for a PR
* rest 90 sec. between sets

WOD
12 min alternating EMOM
2 snatch @ 70%
3 bar muscle-ups
* if you can’t do bar muscle-ups do 2 more C2B, or 3 more PU, or 4 more of another modification

Foundations
push press
15 min. EMOM
3 push press
3 lateral bar burpees
* use moderate weight

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