March 2014 - CrossFit Workouts Of The Day
UNIVERSAL ATHLETIC CLUB
MARCH 1
“Angie” (bench mark WOD)
For time:
100 pull-ups
100 pushups
100 sit-ups
100 squats
Modified:
For time:
25 ring rows
25 pushups
25 sit-ups
25 squats
MARCH 2
“STEPH”
On trackAMRAP 20 min
2 man makers
Run lap
4 man makers
Run lap
(keep building up by 2 on man makers see how many you can get to in 20 min.)
MARCH 3
Reps of 21, 15, 9
Overhead squat
Pull-ups
CTF pushups
MARCH 4
For time: 5 rounds
5/ leg- One leg squat (modified: hold onto the wall/ or bar) OR 10 air squats
10 wall balls (bounce on bottom)
20 jump squats with bar on back Men-45lb women 25lb (modified: no bar)
MARCH 5
“TABATA”
20 sec work, 10 sec rest- 8rds (4min total) for each exercise
Pull-ups (no kip)
Push-ups
Squats
Box jumps
(least amount of reps completed for each exercise is what is recorded)
MARCH 6
AMRAP in 20 min
3 clean and jerks ( clean from floor or from the hang)
6 burpees (chest a fist away on the pushups)
9 KB swings
MARCH 7
AMRAP in 20 min
5 pull-ups
10 ball slams
15 box jumps
20 burpees
25 air squats
MARCH 8 (OPEN HOUSE)
“FRAN”
For time reps of 21, 15, 9
Thrusters (woman-65lb, men- 95lb)
-Scale the weight to what they are
Able to complete with good form
Pull-ups
After “Fran”
AMRAP 10 min
10 KB swings
10 CTF push-ups
MARCH 9
TABATA (20 min work 10 sec rest. 8 rounds total- 4 min)
-record least amt of reps completed
Dead Lift
Shoulder Press
Burpee- with CTF pushups
Rowers (record least amt of meters traveled)
MARCH 10
-5 rounds for time
20 knees to elbows (modify with the arm slings)
20 wall balls
20 ball slams
Row 300 meters
MARCH 11
“The TRICIA”
For time
10, 9,8,7,6,5,4,3,2,1
Deadlift,
Burpees with CTF push-ups and a bound in between each
(So you do 10 deadlifts or whatever number you’re at, put the bar down do one burpee
and bound then do a 180 degree turn and repeat till amount is completed. They can make
it more challenging by jumping over their bar each time or a slam ball)
MARCH 12
“Wayne”
4 rounds for time
3 Snatch’s (from floor)
5 Clean and jerks (floor or hang)
1 Rope climb
10 Box jumps
300 m Row
Run 1 lap
MARCH 13
3 Rounds for time
50 Squats
40 Pull-ups
30 knees to elbows
20 Burpees
10 Ball Slams
MARCH 14
4 rounds for time:
Overhead walking lunges with plate. (one length of the track) men-45lb, women25lb
Run lap back to plate
Do 4 rounds of this
Then return to room- 4 rounds of: (time keeps running during this transition)
30 Box jumps
20 Wall balls
10 Handstand pushups
MARCH 15
“The Murph”
1 mile run (cut in half for beginners)
100 pull-ups
200 pushups
300 squats
1 mile run (this is if they have time, or after official class time is over they can finish.
Also can be cut in half for beginners)
-Break up as needed but start and end with the run
MARCH 16
-3 rounds for time
5 Clean and Jerks
25 wal balls squats
50 squats
MARCH 17
AMRAP 20 min.
5 Snatch’s (from hang or floor)
10 burpee box jumps
15 KB swings
MARCH 18 (TOM’S BIRTHDAY!!)
“TOM”
Dirty Thirty
Row 300 m
30 CTF pushups
30 Wall Balls
30 Pull-ups
30 Box jumps
30 Ball Slams
MARCH 19
6 RDS for time:
Row 300 meters
15 wall balls
15 KB swings
15 CTF push-ups
MARCH 20
For time: 1 round
50 pull-ups
2 laps around track
20 thrusters
4 laps around track
50 pull-ups
2 laps around track
20 thrusters
4 laps around track
6 RDS for time:
Row 300 meters
15 wall balls
15 KB swings
15 CTF push-ups
MARCH 21
On trackStart at corner of track, time how long it takes to return to start point
20 walking lunges
15 thrusters
10 burpees
5 bounds (frog hops)
Jog rest of lap(back to weights)
MARCH 22
“Fight gone bad”
4 rounds, 1 min at each station (total of 5 min rd). 1 min break between each round
Wall balls (with bounce at bottom)
Sumo dead lift high pull
Box jumps
Push press
Weighted Row
MARCH 23
-For time “filthy 50” 50 reps for everything, must complete in good form before moving
to the next (start wherever)
Burpees
Double under (or 100 regular)
CTF pushups
Pull-ups
Squats
Box jumps
Thrusters
MARCH 24
-5 rounds for time
3 Snatches(from floor or hang)
20 knees to elbows (modify with the arm slings)
20 wall balls
20 ball slams
MARCH 25
5 RDS for time:
5 Snatches
5 overhead squats
5 bent over rows
5 KB swings
MARCH 26
“The Ang” (not to be confused with Angie which I did not create)
For time reps of 21, 15, 9
Pull-ups
Man makers
KB Swings
Box jumps
MARCH 27
Andy’s “PLATE HATE”
(everything performed with the plate on track, Women-25lb Men-45lb
4 rounds- 80 sec.of each exercise:
Pushups (on plate, targeting triceps)
Lunge on track, plate overhead
Abdominal sit up
Thrusters
Eighty second run
MARCH 28
1 Rope climb
Row 300 m
20 squats
1 Rope climb
Row 300 m
30 squats
1 Rope climb
Row 300 m
40 squats
MARCH 29
6RDS for time
Row 300meters
10burpees (CTF pushup at bottom, good core coming up)
20 wall balls (w/ bounce)
MARCH 30
AMRAP 20 min.
10 thrusters
10 knees to elbows (from pull-up bar or slings)
10 pull-ups
MARCH 31
5 Rounds for time:
Row 300 meters
10 burpee box jumps (regular pushup at bottom)
10 ring dips OR 20 bench dips