CrossFit Frontier WOD Blog


Benchmark Monday 3/27/17

Strength
Back Squat 1RM

“Diane”
For time:
21-15-9
Deadlifts 225/155
Handstand Push-Ups

Compare to 12/19/16

Basics
8 Minute AMRAP of:
5 Front Squats
10 Lateral Burpees (over bar)

Friday 3/24/17

Skill Work
Double Unders

WOD
For time:
1 Mile Assault Bike Ride
Then
12-9-6
Toes-2-Bar
Power Snatch 95/65

Basics
For time:
21-15-9
Calorie Row
Burpees

Thursday 3/23/17

Strength
Overhead Squat
Work to a heavy set of 3 – no misses

WOD
For time:
100 Double Unders
20 Kettlebell Swings 53/35
80 Double Unders
20 Burpees
60 Double Unders
20 Burpees
40 Double Unders
20 Kettlebell Swings
20 Double Unders

Basics
For time:
Run 400m
Then
15-12-9
Wall Balls
Box Jumps

Wednesday 3/22/17

Strength
Clean + 2 Jerks – work to 1RM

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

Basics
8 Minute AMRAP of:
50 Single Unders
10 Toes-2-Bar
5 Deadlifts

Tuesday 3/21/17

Strength
3 Position Snatch – work to 1RM

WOD
2 rounds for time of:
Row 750m
20 Box Jumps 24/20
20 Push-Ups

Basics
8 Minute AMRAP of:
3 Kettlebell Swings
3 Burpees
6 Kettlebell Swings
6 Burpees
9 Kettlebell Swings
9 Burpees…

Continue in this pattern adding 3 reps of each movement until time is up.

Benchmark Monday 3/20/17

Strength
Back Squat
Work to a heavy single for the day – no misses

WOD
“DT”
5 rounds for time of:
12 Deadlifts (155/105#)
9 Hang power cleans (155/105#)
6 Push jerks (155/105#)

Compare to 8/29/16

Basics
4 RFT of:
Row 250m
10 Push-Ups
10 Squats

Wednesday 3/15/17

Strength
Clean + 2 Jerks – work to 1RM

WOD
3 rounds for time of:
50 Double Unders
10 Alternating Kettlebell Snatches 53/35 (5L/5R)
10 Toes-2-Bar

Basics
For time:
15-12-9
Wall Balls
Pull-Ups

Tuesday 3/14/17

Strength
3 Position Snatch – work to 1RM

WOD
15-12-9
Thrusters 115/75
Lateral Burpees (over bar)

Basics
2 rounds for time of:
Row 500m
15 Box Jumps
10 Deadlifts

Benchmark Monday 3/13/17

Strength
Back Squat
Work to a heavy single for the day – no misses

WOD
“Fight Gone Bad”
Three rounds of:
Wall Balls 20/14
Sumo Deadlift High Pulls 75/55
Box Jumps 20
Push Press 75/55
Row

In this workout you move from each of five stations after a minute. The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of “rotate”, the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each Calorie is one point. Compare to 10/24/16

Basics
3 rounds of:
1 Minute ME Squats
1 Minute ME Push-Ups
1 Minute ME Sit-Ups
Rest 1 Minute

Friday 3/10/17

Skill Work
Pull-Up Progressions

WOD
10 Minute AMRAP of:
50 Double Unders
10 Box Jumps 24/20
10 Squats

Basics
8 Minute AMRAP of:
8 Knees-2-Elbows
8 Push-Ups
8 Sit-Ups

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