Programming

Slate CrossFit's Daily WOD

Saturday 11-25-2017

WOD
Partner McGhee
AMRAP in 30 minutes
5 Deadlifts (275/185 lb)
13 Push-Ups
9 Box Jumps (24/20 in)

Partner 1 performs as many reps as possible while Partner 2 runs 400m. Alternate. Partner 2 begins where Partner 1 left off.

Friday 11-24-2017

NOON CLASS ONLY
Strength
Power Clean
Every Other minute x 12 minutes
5 Reps at 70%
WOD
8 Minute AMRAP
8 pull ups
8 front squats (115/85)
Rest 5 min
10 Minute AMRAP
250m row
10 burpees over the rower

Wednesday 11-22-2017

5:30, 9:30, 12:00, and 4:30 classes only
WOD
“Thanksgiving Sampler Platter”
For Time
5 Rounds of:
5 Pull-Ups
10 Push-Ups
15 Air Squats
Then, 4 Rounds of:
8 Handstand Push-Ups
15 Kettlebell Swings
Then, 3 Rounds of:
15 Box Jumps
15 T2B
Then, 2 rounds of:
20 Wall-Balls
30 Sit-Ups
Then, 1 Round of:
50 Burpees

Tuesday 11-21-2017

Strength
Front Squat
Every 90 Seconds x 5 sets
5 Reps @75%
WOD
5 Rounds
5 Clean and Jerks 185/125
30 Double Unders

11-20-2017

Strength
Press
1RM
WOD
Hang from the Pull Up bar for 6 Minutes
Every time you drop off the bar
Run 200m
20 Wall balls
Every time you break the wall balls
10 Sit ups

Sunday 11-19-2017

Strength
Front Squat
EMOM x 7
2 Reps @85-90%
WOD
For Time:
1000m Row
Then
5 Rounds
10 Burpee Box Jump Overs 24/20
15 KB Swings
Then
1000m Row

Saturday 11-18-2017

WOD
Complete with a partner (one person working at a time)
100 Power snatches 95/65
200 Push ups
300 Air Squats
800m Farmers Carry

Friday 11-17-2017

Strength
Deadlift
5×5 @ 75%
WOD
10 Minute AMRAP
5 Ring Dips
7 Thrusters 115/80
9 Pull Ups

Thursday 11-16-2017

Open Gym
5:30-6:30 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.
Weightlifting Class
12:00 & 5:00 pm

Wednesday 11-15-2017

Strength
Back Squat
4×8 @ 70%
WOD
5 Rounds
5 Shoulder to Overhead 135/95
10 Toes to Bar
20 Double-Unders

Tuesday 11-14-2017

Strength
Jerk
7×1 at or above 85%
WOD
15 Minute AMRAP
6 Box Jumps 30/24
12 Hang Power Cleans 95/65
18 Sit Ups

Monday 11-13-2017

Strength
3 Position Snatch
Every other minute x 7 sets
WOD
Nancy
5 Rounds
400m Run
15 OHS 95/65

Sunday 11-12-2017

Strength
Front Squat
EMOM x 6
4 Reps @80-85%
WOD
5 rounds
30m weighted lunge, dumbbells
60m shuttle sprint (5-10-15 meters)

Saturday 11-11-2017

WOD
“Three Wise Men”
Three AMRAPs in 16 minutes
AMRAP in 4 minutes
5 Hang Squat Snatch (135/95 lb)
10 Bar-Facing Burpees
Rest 2 minutes
Then, AMRAP in 4 minutes
10 Power Cleans (135/95 lb)
20 Pull-Ups
Rest 2 minutes
Then, AMRAP in 4 minutes
15 Box Jump-Overs (24/20 in)
30 Wall Ball Shots (20/14 lbs)

Friday 11-10-2017

Strength
Power Snatch x 2 reps
Every 90 Seconds x 8 sets
WOD
5 Rounds
5 Front Squats 205/135
10 T2B
200m Run

Thursday 11-9-2017

Open Gym
5:30-6:30 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 11-8-2017

Strength
Back Squat
EMOM x 7 Minutes
2 Reps @85-90%
WOD
Three sets for max reps of:
60 seconds of Wall Ball Shots
60 seconds of Rest
60 seconds of Kettlebell Swings
60 seconds of Rest
60 seconds of Box Step-Ups
60 seconds of Rest
60 seconds of Burpees
60 seconds of Rest

Tuesday 11-7-2017

Strength
Push Press
6×3 @85+%
WOD
12 Minute AMRAP
5 Deadlifts 275/185
10 Lateral Burpees
50 Double Unders

Monday 11-6-2017

Strength
Hang Squat Clean
6×3 Increasing
WOD
For time:
Row 1000 Meters
immediately followed by…
Five rounds of:
10 Overhead Squats (115/75 lbs)
15 Pull-Ups
17 Minute Cap

Sunday 11-5-2017

Strength
Jerk
7×2 @80+%
WOD
15 Minute AMRAP
300m Row
15 Wall Balls
15 Box Jumps

Friday 11-3-2017

Strength
Clean
Every 90 Seconds x 8
2 Reps @85+%
WOD
12 Minute AMRAP
20m Farmers Carry 70/53
4 HSPU
40m
8 HSPU
60m
12 HSPU
80m
16 HSPU
.
.
.
ect

Thursday 11-2-2017

Open Gym
5:30-6:30 9:30-2:00 4:30-5:30 (5:30-Close Nutrition Class)
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 11-1-2017

Strength
Back Squats
EMOM x 6 Minutes
4 Reps @80%
WOD
For Time:
50 Thrusters 45/35
40 Pull Ups
30 Ring Push Ups
20 Power Cleans 165/115

Tuesday 10-31-2017

Strength
Strict Press
5×5 @75%
WOD
10 minute AMRAP
10 SDHP 95/65
10 T2B

Monday 10-30-2017

Strength
Snatch 1RM
EMOM 1 rep (increasing)
WOD
For Time:
800m run
Then
5 rounds
7 Ring Dips
14 Pistols
Then
800m run

Sunday 10-29-2017

Strength
Bench Press
7×2 @85+%
WOD
10 Minute AMRAP
15 Power Snatch 75/55
30 DU

Saturday 10-28-2017

WOD
30 Minute AMRAP (Partner)
Alternating Rounds
12 Cal Row
8 Burpees
4 Thrusters 135/95

Friday 10-27-2017

Strength
Deadlifts
EMOM x 6 Minutes
3 Reps @80+%
WOD
5 Rounds
3 Clean & Jerks 155/105
6 T2B
9 Box Jumps 30/24

Thursday 10-26-2017

Open Gym
5:30-6:30 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 10-25-2017

Strength
Front Squats
EMOM x 5 Minutes
6 Reps @70-75%
WOD
10-9-8-7….1
OHS 95/65
Pull ups
Burpees

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