WOD

Each class runs for 1 hour. The classes will begin with a warm-up (as well as mobility) that leads into skill and/or strength work prior to the “Workout of the Day”.

Saturday 1/22/22

Saturday 1/22/22

Partner Workout

AMRAP 24

40 TTB

30 Hand Release Push ups

20 KB OH Squat 53/35

10 Burpee Sandbag over Box 48/40”

heaviest bag possible.

1 Person Working at Time

Introduction Workout

Partner Workout

AMRAP TBD

40 Straight Leg Sit Ups

30 Push Ups

20 Air Squats

10 Burpees

*All Movements and reps are modifiable to fit your needs

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Friday 1/21/22

Friday 1/21/22

Open Workout 20.4

For time:

30 box jumps or Step up 24/20

15 clean and jerks, 95/65

30 box jumps or step up

15 clean and jerks, 135/85

30 box jumps or step up

10 clean and jerks, 185/115

30 single-leg squats

10 clean and jerks, 225/145

30 single-leg squats

5 clean and jerks, 275/175

30 single-leg squats

5 clean and jerks, 315/205

Time cap: 20 minutes

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Thursday 1/20/22

Thursday 1/20/22

EMOM 30

Minute 1- 30 Jumping Jacks

Minute 2- 30 Mountain Climbers

Minute 3- 15/12 Cals on Bik Erg

Minute 4- 30 Double Unders

Minute 5- 30 Windshield Wipers

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Wednesday 1/19/22

Wednesday 1/19/22

EMOM10

Minute 1- 40 Handstand Hold or 2 walk Walks

Minute 2- 30 Seconds Ring L Sits

AMRAP 14

15- Ring Dips

20- Alt. DB Snatch 50/35

25ft Handstand Walk or 3 Wall Walks

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Tuesday 1/18/22

Tuesday 1/18/22

Back Rack Lunges

6 sets x 10 Reps (5 each Leg)

Working up in weight

For Time

1200/1000 meter row

Then into

3 Rds

30 Walking Lunges

30 Wall Balls 20/14lbs

Then Into

1200/1000 meter row

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Monday 1/17/22

Monday 1/17/22

For Time (with a Partner)

Buy-In:

15 Burpees Over Partner or Bar

Then, 2 Rounds of:

19 Snatches (95/65 lb)

29 calorie SkiErg

Then, 2 Rounds of:

19 Thrusters (95/65 lb)

55 calorie Rogue Assault Bike

Then, 2 Rounds of:

19 Clean-and-Jerks (135/95 lb)

63 calorie Row

Then, 2 Rounds of:

19 Deadlifts (135/95 lb)

86 Double-Unders

Finally, 2 Rounds of:

35 Push-Ups

39 Sit-Ups

ABOUT THE WOD

Background: This “MLK” Tribute/Memorial WOD is dedicated to Dr. Martin Luther King, Jr. who became a prominent leader of the Civil Rights Movement in the United States. He was assassinated on April 4, 1968. His birthday (January 15, 1929) is celebrated as a national holiday in the US, on the third Monday of January.

The significance of the rep scheme in this workout is as follows:

– 15 burpees for being 15 years old when he started college

– 19 snatches and 29 calorie ski erg for the year 1929 when he was born

– 19 thrusters and 55 calorie assault air bike for the year 1955 when the Montgomery bus boycott happened

– 19 clean-and-jerks and 63 calorie row for the year 1963 when he gave his ‘I Have a Dream speech

– 19 deadlifts and 86 double-unders for the year 1986 when the first MLK Day was celebrated

– 35 push-ups for winning the Nobel prize at the age of 35

– 39 sit-ups for his assassination at the age of 39 on April 4, 1968

WOD was first posted by Main Gate CrossFit

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Sunday 1/16/22

Sunday 1/16/22

Endurance

6000/4800m Ski or Row

Every 2 minutes-5 burpees

Start on Burpees

*30 minute cap

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Saturday 1/15/22

Saturday 1/15/22

Partner Workout

For Time

100 Double Unders

50 HSPU

60 Power Cleans 135/95

100 Double Unders

50 TTB

60 Front Squats 135/95

100 Double Unders

50 CTB

60 Squat Cleans 135/95

100 Double Unders

Remaining Time- Max Muscle Ups

25 Minute Cap

Introduction Workout

For Time

100 Jump Rope

50 Push Ups

50 Ball Slams

100 Jump Rope

50 Sit Ups or Tuck Ups

50 Air Squats

100 Jump Rope

50 Ring Rows

50 Lunges (Alt)

100 Jump Rope

Remaining Time – Bike Erg Calories

30 Minute Cap

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Friday 1/14/22

Friday 1/14/22

EMOM 30

Minute 1- 10/8 Skierg Cals

Minute 2- Lion Complex

1 Snatch Grip Deadlift

1 Hang Power Snatch

1 Overhead Squat

1 Behind the Neck Push Jerk

1 Overhead Squat

1-5 set 95/65

5-10 set 115/75

10-15 set 135/85

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