Programming

Slate CrossFit's Daily WOD

Thursday 7-27-17

Skills
4 Rounds not for time
3 Rope Climbs
10 Tire Flips
Metcon
AMRAPx 12min
100m Run
30 DU
100m Run
15 Burpees

Wednesday 7-26-17

Strength
Back Squat
6×1@90%
1xME
Metcon
Event 5 of the first CrossFit Games
3 rounds for time of:
30 Wall-ball Shots (20/14 lb.)
30 Squat Snatches (75/45 lb.)

Tuesday 2-25-17

Strength
Clean
1RM
Metcon
The First CrossFit Regional Event
Run 1k
30 HSPU
Row 1k

Monday 7-24-17

The CrossFit Games will begin this week. Therefore, we will be doing 1 workout from the very first CrossFit Games Open (2011), Regionals (2011), and Games (2009).

Strength
Press
5×8@70%
WOD
2011 CrossFit Games Open Event 2:
Complete as many rounds and reps as possible in 15 minutes of:
9 Deadlifts (155 / 100lbs)
12 Push-ups
15 Box jumps (24″/20″)

Sunday 7-23-17

Strength
Front Squat
4×8
@65-70%

Metcon
4 Rounds
200m farmers carry
200m run

Saturday 7-22-17

Metcon
Lumberjack 20
20 Deadlifts (275lbs)
Run 400m
20 KB swings (2pood)
Run 400m
20 Overhead Squats (115lbs)
Run 400m
20 Burpees
Run 400m
20 Pullups (Chest to Bar)
Run 400m
20 Box jumps (24″)
Run 400m
20 DB Squat Cleans

Friday 7-21-17

Strength
Clean
EMOM x10min
3 Power Cleans @70%

Metcon
Complete as many rounds and reps as possible in 8 minutes of:
250 Meter Row
10 Dumbbell Thrusters

Thursday 7-20-17

Strength
Gymnastics
EMOMx 12min
Odd: Max HSPU/shoulder touches/hold
Even: 10 Ring Rows

Metcon
10 Rounds
5 T2B
6 KB Swings 70/53
7 Burpees

Wednesday 7-19-17

Strength
Back Squat
5×2@85%
1xME

Metcon
5 RFT:
10 Power Snatches (95/65)
10 Box Jump Overs (24/20″)

Tuesday 7-18-17

Strength
Snatch
EMOM x 8min
1 Snatch+ 2 OHS @70+%

Metcon
For Time:
100 Double Unders
50 Pull-ups
25 OHS 115/80

Monday 7-17-17

Strength
Jerk
20 minutes for a new
1RM

WOD
“Optimus Prime”
7 minute AMRAP
Wallballs (20/14)
EMOM
5 Deadlifts (225/155)
-Begin the workout with wall balls

Sunday 7-16-17

Strength
Front Squats
Emom x6 min
3 FS @80%
Last minute is max reps

Metcon
Four rounds for time of:
10 Toes to Bar
20 Wall Ball Shots
40 Double-Unders

Friday 7-14-17

Strength
Snatch Ladder
Emom 1 Snatch
Increasing weight
15min Max

Metcon
For Time:
50 Cal row
40 OHS 95/65
30 pull ups
20 bar facing burpees

Thursday 7-13-17

Strength
5 Rounds (not for time)
2 Rope Climbs
10 T2B

Metcon
3 Rounds
15 power clean 115/80
30 DU
15 S2O
30 DU

Wednesday 7-12-17

Wednesday
Strength
Push Press
6×3
Increasing weight

Metcon
5 Rounds
400m Run
15 Deadlifts
225/155
20min Cap

Tuesday 7-11-17

Strength
Back Squat
4×3 @80%
1xME

Metcon
JT
21-15-9 reps, for time
Handstand push-ups
Ring dips
Push-ups

Monday 7-10-17

Strength:
EMOM for 8 minutes
3 Hang Squat Cleans @70%

WOD:
Against a 2 minute running clock:
12 KB Swings 53/35
9 Goblet Squats
6 Burpees
Max Pull-ups
Rest 1 minute
X 5 Rounds

Sunday 7-9-17

Strength:
EMOM x 6 of Front Squats
5 Reps @75%

WOD:
AMRAP for 10 mins
10 Alternating DB Snatches
20 Push-Ups

 

Saturday 7-8-17

Partner WOD
“Kelly”
5 Rounds
400m Run
30 Box Jumps 24/20
30 Wall Balls 20/14 10’/9’
-or-
Solo WOD
“Kelly”
5 Rounds
400m Run
30 Box Jumps 24/20
30 Wall Balls 20/14 10’/9’

Friday 7-7-17

Strength:
Five sets of:
3-Position Clean (high hang, hang, then 2″ Below the Knee – pause 2 seconds in each position before you clean the weight)

WOD:
AMRAP for 9 mins
6 Ground to Overhead (135/95 lbs)
12 Toes to Bar

L1: 95/65, V-ups ok
L2: 115/80, HKR ok
L3: Written

Thursday 7-6-17

Strength:
Gymnastics
5 sets not for time:
10 Ring Dips
10 GHDSU

WOD:
5 Sets for Time
16 DB Push Press
8 Strict Pull-Ups
Rest 60 seconds

Wednesday 7-5-17

!Regular business hours!

Strength
Strict Press
5×5 (increasing weight)

WOD:
3RFT
400 Meter Run
50 Double-Unders
15 Overhead Squats (95/65)

L1: 3x SU’s, FS ok
L2: 3 mins ME DU’s, 75/55
L3: Written

Tuesday 7-4-17

Tuesday
*Closed for the Fourth of July! See you tomorrow*

Monday 7-3-17

Gym Holiday Schedule

July 3rd: Regular hours
July 4th: Closed. Enjoy the fourth with family and friends
July 5th: Regular hours

Strength:
Every 90 secs for 15 mins
1 Hi Hang Snatch + 2 OHS

WOD:
3RFT
15 cal row
12 Power Snatch (95/65)
9 Burpees

L1: Barbell
L2: 75/55
L3: Written

Saturday 7-1-17

Strength:
7 sets of Clean Pull + Hang Squat Clean (increasing)
WOD:
800m Run (both people)
10 Alternating rounds of:
6 Power Cleans (135/95)
6 Burpees
Rest 2 minutes
8 alternating rounds of:
4 Squat Cleans (155/105)
4 Over the Bar Burpees
Rest 2 minutes
6 alternating rounds of:
2 Clean and Jerks (175/115)
2 Burpee Pull Ups
800M Run (both people)

Thursday 6-29-17

Strength:
Warmup kipping HSPU and progressions then
5 ME attempts at either scale or HSPU

WOD:
EMOM for 14
Odd: 12 thrusters 75/55
EVEN: 125/100m row
L1: blank barbell
L2: Written
L3: last 7mins increase weight

*Math folks, keep it light, make it pretty*

Tuesday 6-27-17

Strength:
Front Squat
Work for 6 mins to find a moderate 10 rep
then
4×10

WOD:
EMOM for 15
Min 1: 12 ring pushups
Min 2: 45 sec MX DU
Min 3: 3 Clean and Jerk 95/65 (increasing weight each round if successful)

Monday 6-26-17

Strength:
16 mins of increasing sets of:
1 Heaving Snatch balance + 1 OHS
(Min 7 sets)

WOD
40 Wallballs
20 pull-ups
30 wallballs
20 pull-ups
20 wallballs
20 pull-ups

L1: ring rows (feet at rig) 14/10
L2: banded pull-ups, if you use bands wallballs must be 20/14 to full height.
L3: written
L4: 30/20

Sunday 6-25-17

Strength:
In 17 mins work up to a heavy 4R/4L lateral front rack step up
*complete at least 6 attempts with weight*

WOD:
For Time:
12 min Amrap
12 Power Snatch (95/65)
24 Wall Balls (20/14)
L1: barbell, 14/10
L2: 75/65
L3 written

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