Workout of the Day

WOD – Thu, Jan 26

Wolfe Tribe Fitness – WOD

Warm Up (No Measure)

3 mins on Row/Bike/Ski

2 Rounds

– 10 no push burpees

– 10 air squats

– 10 muscle cleans

– 10 deadlifts

Crossfit Games Open 18.2 (Ages 16-54) (Time)

1-2-3-4-5-6-7-8-9-10 reps

for time of:

Dumbbell squats 50/35 lb

Bar-facing burpees

-12 minute time cap

– If you finish under the time cap, use remaining time to complete 18.2a

– If you don’t finish before the time cap, add 1 second for every rep you don’t complete before the time cap

Crossfit Games Open 18.2 A (all divisions) (Weight)

Use the remaining time from 18.2 to accomplish a 1RM clean

WOD – Wed, Jan 25

Wolfe Tribe Fitness – WOD

Weakness Warm Up (No Measure)

Row 3K

Split Stance Deadlift (Weight)

10-10-10-10-10 (5/5ea)

Split Jerk Strict Press (10-10-10-10-10)

Metcon (No Measure)

Barbell Walkouts: 5 x 10

DB Split Squats 5 x 10

WOD – Tue, Jan 24

Wolfe Tribe Fitness – WOD

Warm Up (No Measure)

3 min Row/Bike

Then

3 Rounds

– 10 bent over DB row

– 10 goblet squats

– 10 strict press

– 30 sec plank hold

Metcon (Time)

For Time

– 20 Man Makers 35/25lbs

– 15 Man Makers 50/35lbs

– 10 Man Makers 65/45

WOD – Mon, Jan 23

Wolfe Tribe Fitness – WOD

Warm Up (No Measure)

3 min Bike/Row

8 min AMRAP

– 5 empty bar Thrusters

– 5 kip swings

– 20 sec jump rope

– 5 light KB Swing

– 5 Box Jumps

Metcon (AMRAP – Rounds)

15min EMOM, alternate between

– 20 Thrusters 95/65lbs

– 20 toes to bar

– 60 double unders

– 20 KB Swings 53/35lb

– 20 Box Jumps 24/20 in

WOD – Fri, Jan 20

Wolfe Tribe Fitness – WOD

Warm Up (No Measure)

8 Rounds of Rowling – (sub Air Squats for burpees x2)

Partner WOD (Time)

4 Rounds for Time

– 50 Partner Wall Balls 20/14

– 40 Row Calories

complete the 50 WB with partner by throwing ball to each other (25/25)

split calorie row however you want 1 work 1 rest

WOD – Thu, Jan 19

Wolfe Tribe Fitness – WOD

Warm Up (No Measure)

3 mins bike/row

then

3 Rounds

– 10 Muscle Cleans

– 10 Press

– 10 no push burpees

– 10 deadlift

Metcon (Time)

2 Rounds for Time

– 20 Clean and Jerks 155/105lbs

– 40 Bar facing burpees

WOD – Wed, Jan 18

Wolfe Tribe Fitness – WOD

Warm Up (No Measure)

2 Mins Row/Bike

2 Round

– 10 kip swings

– 5 pull ups

– 5 push ups

– 5 air squats

Chelsea (AMRAP – Rounds and Reps)

Every minute on the minute for 30 minutes:

5 Pull-ups

10 Push-ups

15 Squats

WOD – Tue, Jan 17

Wolfe Tribe Fitness – WOD

Warm Up (No Measure)

3 mins bike/row/ski

THEN

3 way hip stretch

2 rounds of

– 10 PVC Pass Throughs

– 10 OHS PVC

– 10 Jump Shrug

– 10 Snatch Balance

Snatch Complex (Weight)

3 x ( 1 Hang Snatch + 1 Overhead Squat)

2 x ( 1 Hang Snatch + 1 Overhead Squat)

2 x ( 1 Hang Snatch + 1 Overhead Squat)

1 x ( 1 Hang Snatch + 1 Overhead Squat)

1 x ( 1 Hang Snatch + 1 Overhead Squat)

Pressing Snatch Balance (3 x 5)

WOD – Mon, Jan 16

Wolfe Tribe Fitness – WOD

Warm Up (No Measure)

3 mins bike/row/ski/run

Then

8 min AMRAP

– 10 PVC Pass Throughs

– 10ea split squats

– 10 kip swings

– 5ea single leg DB Deadlift

– 10 rolling v sit ups

Metcon (AMRAP – Rounds and Reps)

12 min AMRAP

– dbl Db overhead walking lunges 50/35 50ft

– 25 alt DB snatches 50/35

– 15 chest to bar pull ups

WOD – Fri, Jan 13

Wolfe Tribe Fitness – WOD

Warm Up (No Measure)

Tabata Plate Jumps

Then

2 Rounds

– 10 Empty bar deadlift

– 8Box Step Ups

– 5 Box Jumps

– 8 Kip Sings

– 5ea single arm KB Swing

Partner WOD (Time)

Team of 2

For Time

– 40 Box Jump Overs

– 60 deadlifts 225/155

– 40 Box Jump Overs

– 60 Toes to Bar

– 40 Box Jump Overs

– 60 KB Swings 53/35

– 40 Box Jump Overs
Break up however you want 1 work : 1 rest

WORKOUT OF THE DAY