Programming

Slate CrossFit's Daily WOD

Friday 9-22-2017

Strength
Clean
Every 90 Seconds X 8
2 Reps @80-85%
WOD
10 Minute AMRAP
3 DL 255/175
3 T2B
6 DL
6 T2B
9 DL
9 T2B
…etc

Tuesday 9-19-2017

Strength
Press
4×8 @70%
WOD
5 Rounds
10 Hang Power Snatch 75/55
30 Double Unders

Monday 9-18-2017

Strength
Every 90 Seconds x 8
1 Power Snatch + 3 OHS
WOD
Lurong Challenge Wod
“Raising The Bar Test”
9 MINUTE AMRAP
8 Lateral Bar Hop Burpees
7 Cleans
6 Front Rack Lunges (Level 1 – Front Squats)
5 Shoulder to Overhead

Sunday 9-17-2017

Strength
Front Squat
5min EMOM
6 reps @70%
WOD
4 Rounds
20 Cal Row
15 Push Press 95/65
10 Burpees

Saturday 9-16-2017

WOD
“Angie meets Annie”

Partner WOD for time. Break up the rounds of 200 as you like.

50 Double Unders per partner
200 Pullups
40 Double Unders per partner
200 Pushups
30 Double Unders per partner
200 Situps
20 Double Unders per partner
200 Squats
10 Double Unders per partner

Friday 9-15-2017

Strength
Snatch
EMOM x 10
1 Rep @85-90%
WOD
Nate
20 Minute Amrap
2 MU
4 HSPU
8KB Swings 70/53

Thursday 9-14-2017

Open Gym
6-7 9:30-2:00 4:30-7
Come in to make up a day’s training, work on a skill, or do ROMWOD. As with our normal classes, a coach will be here to help you with your technique and structure your skill/strength training.

Wednesday 9-13-2017

Strength
Back Squat
EMOM x 6 minutes
3 Reps @75-80%
WOD
AMRAP X 15 Minutes
Row 300/250m
21 Overhead Squats 75/55lbs

Tuesday 9-12-2017

Strength
Jerk
7×2 @85-90%
WOD
12 minute AMRAP
5 Deadlifts 275/185
7 T2B
9 Ring Push ups

Monday 9-11-2001

Strength
Clean
3 Reps @75-80%
Every 90 seconds x 8
WOD
AMRAP in 8 minutes of:
4 Strict Pull-Ups
8 Alternating Single-Arm Dumbbell Snatches

Sunday 9-10-2017

Strength
Bench Press
5×5 @75%
WOD
2K Row
Rest 2 Minutes
3 Minutes Max Hang Power Cleans
135/95

Saturday 9-9-2017

WOD

“31 Heroes”

AMRAP in 31 minutes
(with a Partner)

8 Thrusters (155/105 lbs)
6 Rope Climbs (15 ft)
11 Box Jumps (30/24 in)

Partner 1 performs the workout listed above. Partner 2 runs 400 meters with a sandbag (45/25 lbs). When Partner 2 returns from the run, Partner 1 will grab the sandbag, and begin their 400 meter run, while Partner 2 continues the workout where Partner 1 left off.

Friday 9-8-2017

Strength
Snatch
EMOM X 10
2 reps @80%
WOD
Cindy
20 Minute Amrap
5 Pull Ups
10 Push Ups
15 Air Squats
OR
Mary
5 HSPU
10 Pistols
15 Pull Ups

Thursday 9-7-2017

Open Gym
6-7 9:30-2:00 4:30-7
Come in to make up a day’s training, work on a skill, or do ROMWOD. As with our normal classes, a coach will be here to help you with your technique and structure your skill/strength training.

Wednesday

Strength
Back Squat
EMOM x5min
5 reps @70%
Last minute max reps
WOD
AMRAP X 10 minutes
5 T2B
10 Box Jump Overs
5 Clean and Jerk 135/95

Tuesday 9-5-2017

Strength
EMOM X 10 minutes
1 Power Clean + 2 Push Press
-Find a heavy for the day
WOD
8 Rounds:
4 Front Squats 225/155lbs
8 Bar Facing Burpees

Friday 9-1-2017

Strength
Snatch
Every 90 Seconds
X 10
2 @80%
WOD
DT
5 Rounds For Time
12 Deadlifts (155/105 lbs)
9 Hang Power Cleans (155/105 lbs)
6 Push Jerks (155/105 lbs)

Thursday 8-31-2017

Strength
4 Rounds (NFT)
5 Muscles ups
15 GHDSU
or
5 Strict Pull-ups
10 Ring dips
15 GHDSU
WOD
For Time:
40 Calorie Row
30 Burpees
20 OHS 115/80
30 Burpees
40 Calorie Row

Wednesday 8-30-2017

Strength
Back Squat
4×8 @70-75%
WOD
4 rounds for time of:
Lunge 100 meters
Run 300 meters

Tuesday 8-29-2017

Strength
Strict Press
5×5 @75%
-5th set is max effort
WOD
3 Rounds
30 Calorie Row
20 Pullups
10 HSPU

Monday 8-28-2017

Strength
1RM Clean
Every 90 seconds X 10
1 Clean
WOD
5 rounds for reps of:
1 minute of box jumps 24/20
1 minute of Goblet Squats 53/35
1 minute of Dumbbell Snatch
Rest 1 minute

Thursday 8-24-2017

Strength
4 Rounds
10 Stones
20 pistols
30 seconds L-sit
WOD
10 min AMRAP
30 DU
10 HSPU
5 Deadlifts 275/185

Wednesday 8-23-2017

Strength
1 Rep Max Back Squat
WOD
6 Min Max Distance
Farmers Carry 70/53
Rest 2 min
3 min Max Burpees

Monday 8-21-2017

Strength
Snatch
Every 90 Seconds x 15 minutes
3 reps @65-70%
WOD
For Time:
1000m Row
50 KB Snatches
100 Air Squats
25 KB Snatches

Sunday 8-20-2017

Strength
Front Squats
EMOM x 5 minutes
5 reps @70%
Last minute is max reps
WOD
12min AMRAP
100m Run
10 Hang Power Clean 135/95
100m run
10 Shoulder to Overhead

Friday 8-18-2017

Strength
Snatch
EMOM x 10 min
1 Power Snatch + 2 OHS
WOD
“Nicole”
20min AMRAP
Run 400m
Max pull-ups

Thursday 8-17-2017

Strength
4 rounds(nft)
5 strict hspu
10 straight bar curls
20 pistols
WOD
14.3
Men
Complete as many reps as possible in 8 minutes of:
135-lb. deadlifts, 10 reps
15 box jumps, 24-inch
185-lb. deadlifts, 15 reps
15 box jumps, 24-inch
225-lb. deadlifts, 20 reps
15 box jumps, 24-inch
275-lb. deadlifts, 25 reps
15 box jumps, 24-inch
315-lb. deadlifts, 30 reps
15 box jumps, 24-inch
365-lb. deadlifts, 35 reps
15 box jumps, 24-inch

Women
Complete as many reps as possible in 8 minutes of:
95-lb. deadlifts, 10 reps
15 box jumps, 20-inch
135-lb. deadlifts, 15 reps
15 box jumps, 20-inch
155-lb. deadlifts, 20 reps
15 box jumps, 20-inch
185-lb. deadlifts, 25 reps
15 box jumps, 20-inch
205-lb. deadlifts, 30 reps
15 box jumps, 20-inch
225-lb. deadlifts, 35 reps
15 box jumps, 20-inch

Wednesday 8-16-2017

Strength
Back Squat
EMOM x 8 minutes
3 reps @80%
WOD
10min AMRAP
8 Burpees
8 TTB

About our programming

Slate CrossFit is committed to offering the high quality exercise programming in the area. Our workouts are far from random, rather are intentionally designed and created by our team of coaches to address many areas of development in your body.

Our programming addresses all of the following areas and more:

– Strength training

– Systematic flexibility correction

– Progressional skill development

– Conditioning different energy system in the body

– Heavy emphasis on technique, mechanics, & form

-An aspect of fun and creativity

We offer this programming out to you for free. Feel free to use this at your own gym, your own box, in your own workouts and see the quality for yourself. Keep in mind that although this programming is free to use, it is best utilized in the environment it was created for. Our programming coupled with its implementation into Slate CrossFit is a powerful combination. Our coaches are distinctly aware and experienced in principles of education, and can help you progress much further and more consistently than apart.

If you are curious about our programming, have any questions, please feel free to contact us