W.O.D. Archives - Crossfit Vacaville | Fitness program in Dr. Suite D, Vacaville

W.O.D.

KtoE/KBS/Goblet Lunges

Skill-Pistols 10-8-6-4 per leg Adv-weighted w kb Scale-to/from box or rig Workout of the Day 5 Rounds 5 KtoE (T2B) 10 KBS (53/35) 15 Goblet Lunges

Push Press/Box Jump & Overs

CF Open 17.3 – announcement at 5pm Strength-Heavy Sled pull 50′ x 4 Workout of the Day 21-15-9 reps of: Push Press (115/75) Box Jump & Overs (box jump overs – 24/20)

Run/Wall Ball/V-ups

Skill-Legless rope climbs x 2 Adv-L-sit Rope climb x 2 Scale- Rope L-Sit Max Hold x 4 Workout of the Day 4 Rounds Run 400m 20 Wall Ball (20/14) 15 V-ups

Happy Birthday Coach Stacey!

Accessory- 800m sandbag run Workout of the Day Happy Birthday Stacey! Buy In – 40 calorie Row 3 Rounds 6 Back Squats (155/105) 19 Burpees 77 Double Unders Cash out – 40 Broad Jumps

Power Cleans/Push-ups/Sit-ups

Strength– Ring L-Sits 4x max hold. 60 secs rest in between then strict Toes to Rings 4×5. 60 sec rest in between Workout of the Day 11:00 AMRAP 3 Power Cleans (155/105) 6 Push Ups 9 Sit Ups (GHF)

Double Unders/Row/KB Step-ups

Skill-10 mins Muscle Up Ring Transition Drills CF Open 17.2 – announcement at 5pm Workout of the Day 100 double-unders 50-calorie row 25 step-ups with DB’s or KB’s (adv. 24” box, 50lb/35lb)

KBS/Squats/Run

Strength-Split Jerk 5-3-3-2 Workout of the Day 4 rounds of: 15 Kettlebell Swings (53/35) 35 Squats Cash out – Run 800m (1600m)

Rope Climbs/Deadlifts

Accessory-Barbell Hip Bridges 10-8-6 Workout of the Day Every 2 minutes for as long as possible complete: From 0:00-2:00 6 assisted Rope Climbs (2 Rope Climbs) 2 Deadlifts (225/155) From 2:00-4:00 6 assisted Rope Climbs (2 Rope Climbs) 4 Deadlifts From 4:00-6:00 6 assisted Rope Climbs (2 Rope Climbs) 6 Deadlifts Continue adding 2 reps …

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