Slate CrossFit's Daily WOD

Thursday 5-25-17

10 sets of 3 (increasing)

2017 CrossFit Games Regionals Workout #5
Ring Muscle Ups
Single arm DB OHS Squat (70/50)

L1: 21 Jumping Pullups, 21 Pushups, 21 DB OHS squat, coaches discretion on weight
L2: Pullups + Pushups, 35/20
L3: 50/35
L4: Written

Wednesday 5-24-17

Strength/Weakness Day
Work for 12 mins to find conservative 1 rep max Back Squat at 3131 tempo
then 4 sets of 5 reps at 80%

12 mins to practice either DU’s or Rope Climbs then


“Annie plus a rope”
50 Double unders
50 situps
5 rope climbes
40-40-4, 30-30-3, 20-20-2, 10-10-1

Tuesday 5-23-17

5 Rounds of
A1) 2 Wall walks (+4R/4L Shoulder taps + 15 secs with one or both feet of the wall + slow controlled descent)
A2) 8R/8L Bent over DB rows
3 rounds
5 min AMRAP
Run 400m
15 Hang Power Snatches (135/95)
10 Ring Dips
ME laps around the rig Farmer’s Carry (80/53)
Rest 1 min
* record distance total FC
L-1: 75/55, ring dip progression, 35/26
L-2: 95/75, banded ring dips, 53/44
L-3: written

Monday 5-22-17

17 mins to review stability and landing positions for Snatches
while working to find HEAVY
1 hang squat snatch + 2 OHS

Wallballs (20/14)9
DB Step ups (35/20) (ie. 20R/20L, 15R/15L…)

*14 min timecap
*20″ boxes for everyone under 6’4″
L1: 14/10, no weight
L2: 20/14, coaches discretion on weight
L3: Written
L4: 30/20 WB 50/35DB


Sunday 5-21-17

3 sets of 10 (increasing)

10 RFT
Row 100m

L1: Box HSPU
L2: 3 HSPU
L3: Written

Saturday 5-20-17

12 mins to find HEAVY double Back Squat at a 3131 tempo
3 sets of 6 @ 85%

Partner WOD:
Modified 2017 CrossFit Games Regionals Workout #5
For time,
80 chest-to-bar pull-ups w/ partner in hang position
60 toes-to-bars w/ partner in hang
60 dumbbell overhead squats (70/50)

L1: Coaches discretion
L2: 35/20
L3: Written

Friday 5-19-17

4 rounds of:
A1) 3 wallwalks ( + 5R/5L shoulder taps + 1 strict HSPU + 3 Kipping HSPU)
A2) 10 Barbell Strict Press (smooth and moderate)

150 Wallballs for time
L1: 100 WB (14/10)
L2: Written
L3: Unbroken

Thursday 5-18-17

18 mins to find heavy Power Clean + 2 Push Jerk

AMRAP 4 mins
10 Russian KBS (70/53)
10 Slamballs
5 Pushups
rest 2 mins
EMOTM for 10 mins
2 Front Squats (increasing)

L1: 35/26
L2: 53/35
L3: Written

Wednesday 5-17-17

Strength Day:
A) “CrossFit Total”
“CrossFit Total is an older named workout developed by Coach Mark Rippetoe. It involves three lifts; the back squat, the strict press, and the deadlift.”

You can read about it here in the CrossFit Journal.

B) EMOTM for 13 mins
Pullups at 50-65% of best effort

Tuesday 5-16-17

7x200m Run
L1: Written
L2: Weight vest

Hang Squat Snatches (115/75)

L1: 75/55, 60-90-120-150 SU’s
L2: 95/65, 20-40-60-80
L3: Written

Monday 5-15-17

6×3 OHS

30 Box Jumps (24/20)
8 Renegade Rows (50/35)
25 Box Jumps
6 Renegade Rows
20 Box Jumps
4 Renegade Rows
15 Box Jumps
2 Renegade Rows

L1: 25/10
L2: 35/20
L3: Written

Saturday 5-13-17

HSPU work
3 sets:
A1) 3 wall walks (+5 shoulder taps + 2 strict HSPU if possible)
A2) 8 DB Bench Press

Partner WOD:
AMRAP 25mins
Row 100cals
45 Thrusters 95/65
Row 100cals
45 Thrusters 115/85
Row 100cals
45 Thrusters 135/95
Row 100Cals
AMRAP Thrusters 155/115

One person working at a time.
Must complete the row before moving to the thrusters. ie. I do 50 cals while you rest. Then you finish the last 50 cals while I rest. Then we split the thrusters however.

Coaches note: last set should be quite hard. Likely singles.
L1: coaches discretion. Increasing weight on thrusters
L2: 75/45,95/65,115/85,135/95
L3: written

Friday 5-12-17

7 mins to refresh and warm up kipping technique.
2 sets of 7 “taps” + 7 “pops” then
Every 75 secs for 8 rounds
75% of established best effort
(if comparing to last week’s number: add one or two)
(If comparing to original number from two weeks ago use 75%)

50 Box Jumps
50 KB Snatches
30 Box Jumps
30 KB Snatches
20 Box Jumps
20 KB Snatches
Rest 2 mins
Your choice
Run 1 mile
Row 2k
Airdyne for 150cals

L3: 50/35
L2: 35/20
L1: Coaches discretion

Thursday 5-11-17

With a partner, alternate
2x400m Run
4x200m Run

2017 CrossFit Regionals Workout #1
Run 1200m
12 rounds of:
4 Strict HSPU
8 Chest to bar pullups
12 Air squats

L1: Pushups, jumping pullups
L2: Box HSPU, Banded c2b (do this rather than normal pullups)
L3: written
L4: with weight vest

Cap of 25 mins.

Wednesday 5-10-17

25 mins to find new 1RM Snatch
Weakness Wednesday
14mins EMOTM
Even: Weakness #1
Odd: Weakness #2

Tuesday 5-9-17

12 mins to find 2 rep max Back Squat
3131 tempo
then take 82.5% and do 4 sets of 8 reps

30 Clean and Jerks

9min cap

L1: 75/55
L2: 95/65
L3: 115/80
L4: 135/95

Monday 5-8-17

6 sets of 3 Deadlifts at 4043 tempo (increasing)

Every 2mins for 14mins
5 Front Squats (155/105)
7 Ring Pushups
9 KBS (70/53)

L1: 75/55, 35/26
L2: 115/85, 53/44
L3: Written

Sunday 5-7-17

14 mins to find heavy complex of:
Power Clean + Clean + Push Jerk

Rope Climbs
Hang Squat Snatches (155/105)

15-12-9-6-3 rope captures
Hang Power Snatch + OHS (coaches discretion on weight)
L2: Scale # of RC, 100/70
L3: Written

Saturday 5-6-17

TGUs review
Accrue 15 TGUs per side

Partner WOD:
Run 400m together
40 Clean and jerks (135/95)
Run 400m together
30 Front Squats (155/115)
Run 400m together
20 Clean and jerks (185/135)

Can break up barbell movements however.
Each partner has their own barbell.
Partner A cannot work until Partner B holds barbell in Front rack position
When barbell drops, switch roles

Friday 5-5-17

HSPU work
4 sets:
A1) 3 wall walks (+10 shoulder taps/rocks if possible)
A2) 8 seated DB strict press
Rest as needed

50cals on Airdyne
50 KBs (70/53)
40cal Row
40 Slamballs
30 Burpee Box Jumps (24/20)
150’ DB walking lunge (50/35)
24 min time cap

L1: 35/26, 20” box, 20/10
L2: 53/35, 20” box, 35/20
L3: Written

Thursday 5-4-17

In 12 mins find HEAVY 2 rep max Back Squat @ 3131 tempo
Then 3 sets of 6 reps at 80% of above

11min AMRAP
6 Pullups
7 S2O (115/80)
8 Box Jumps (24/20)

L1: Jumping pullups, 75/55, 20/16
L2: Banded pullups, 95/65
L3: Written

Wednesday 5-3-17

Strength Day
A) Pullups
Drill Hollow pull backs
Every 90 secs for 8 rounds
65% of last weeks best effort at highest skill movement
Hollow holds

| EFFICIENT KIPPING | Aka: "hollow pullbacks" ————————— ▪️This drills works only the back section of the kip- which is the most difficult. Slow & controlled is name of game. ▪️start in active hang & return to active hang (not an arch – this is the back half of the kip – so stay in control). ▪️pull down on bar while pulling ribs up & over an imaginary line (this will help you hit hollow easier). ▪️no movement in hips. Just squeeze your glutes. ————————- SCALE: put one foot on a box so your athlete can feel the hollow pull back with correct body position (instead of just piking at hips). —————————- #cfg #cfgcoach #crossfittraining #cfgymnastics #crossfit #crossfitgames #crossfitmasters 💃🏻Leggings @boomgearusa

A post shared by pamelagnon (@pamelagnon) on

B) EMOTM for 18 min
1) 10-20 Handstand plate walks
2) 10 Stiff legged KB Deadlift
3) Rest
C) 3 mins T-Spine foam roll
3 mins Door Frame stretch
2 mins tricep smash

Tuesday 5-2-17

6 sets of the following complex:
Hi hang squat snatch + Hang Squat Snatch + Squat Snatch

Slate WOD
L1: 14/10
L2: 20/14

5 min ME Row for cals.
L1: 40-80
L2: 80-100
L3: 100-120
L4: 120+

Monday 5-1-17

10 sets of 3 (increasing)

3 Rounds
Run 400m
In remaining time
ME DB Man Makers (50/35)
10 DB Snatches (5R/5L) (50/35)
in remaining time
ME Double unders
Rest 1 min

Score is total number of man makers and total number of DU’s (example: 35+150)

L1: 250m run, 25/15, SU’s
L2: 35/25
L3: Written

Sunday 4-30-17

Work for 18mins to find new 1RM Push Press

Tabata – 8 rounds each
Slam balls
Rowing for cals
Airdyne for cals

Saturday 4-29-17

16 mins to find heaviest complex:
Power Clean + Hang Squat Clean + Push Jerk

Partner WOD:

5min AMRAPs.
One partner completes the pacer while the other partner does as many reps as possible of the scored movement. Then switch. Repeat for each AMRAP.
1) 200m Run (pacer)
Wall Balls
2) 3 laps Farmer’s carry (pacer)
KB Snatches
3) 20 Box Jumps (pacer)
1min rest/transition between AMRAPs

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