Category: Daily WOD

Front Squat 8-8-8

Front Squat 8-8-8

Use the heaviest weight you can for each set.
Rest as needed between sets.

FT: Rows and Wall Balls

For time:
Row, 500 m
50 Wall Balls, 20/14 lbs
Row, 400 m
40 Wall Balls, 20/14 lbs
Row, 300 m
30 Wall Balls, 20/14 lbs
Row, 200 m
20 Wall Balls, 20/14 lbs
Row, 100 m
10 Wall Balls, 20/14 lbs

12 WOD’s of Christmas at SRCF (v3)

For time:
1 Sumo Deadlift High-pull, 75/55 lbs
2 Thrusters, 75/55 lbs
1 Sumo Deadlift High-pull
3 Push Press, 75/55 lbs
2 Thrusters
1 Sumo Deadlift High-pull
4 Power Cleans, 75/55 lbs
3 Push Press
2 Thrusters
1 Sumo Deadlift High-pull
5 Deadlifts, 75/55 lbs
4 Power Cleans
3 Push Press
2 Thrusters
1 Sumo Deadlift High-pull
6 Kettlebell Swings, 53/35 lbs
5 Deadlifts, 75/55 lbs
4 Power Cleans
3 Push Press
2 Thrusters
1 Sumo Deadlift High-pull
7 Pull-ups
6 Kettlebell Swings
5 Deadlifts, 75/55 lbs
4 Power Cleans
3 Push Press
2 Thrusters
1 Sumo Deadlift High-pull
8 Box Jumps, 24/20 in
7 Pull-ups
6 Kettlebell Swings
5 Deadlifts, 75/55 lbs
4 Power Cleans
3 Push Press
2 Thrusters
1 Sumo Deadlift High-pull
9 Toes-to-bars
8 Box Jumps
7 Pull-ups
6 Kettlebell Swings
5 Deadlifts, 75/55 lbs
4 Power Cleans
3 Push Press
2 Thrusters
1 Sumo Deadlift High-pull
10 Alternating Dumbbell Snatches, 50/35 lbs
9 Toes-to-bars
8 Box Jumps
7 Pull-ups
6 Kettlebell Swings
5 Deadlifts, 75/55 lbs
4 Power Cleans
3 Push Press
2 Thrusters
1 Sumo Deadlift High-pull
11 Kettlebell Goblet Squats, 53/35 lbs
10 Alternating Dumbbell Snatches
9 Toes-to-bars
8 Box Jumps
7 Pull-ups
6 Kettlebell Swings
5 Deadlifts, 75/55 lbs
4 Power Cleans
3 Push Press
2 Thrusters
1 Sumo Deadlift High-pull
12 Lateral Burpee Over Bars
11 Kettlebell Goblet Squats
10 Alternating Dumbbell Snatches
9 Toes-to-bars
8 Box Jumps
7 Pull-ups
6 Kettlebell Swings
5 Deadlifts, 75/55 lbs
4 Power Cleans
3 Push Press
2 Thrusters
1 Sumo Deadlift High-pull

E2MOM for 12 mins: 1 Power Clean + 1 Hang Power Clean + 1 Jerks

Every 2 mins for 12 mins do:
1 1 Power Clean + 1 Hang Power Clean + 1 Jerk, pick load

The Chief

For 5 cycles:
AMRAP in 3 mins of:
3 Power Cleans, 135/95 lbs
6 Push-ups
9 Air Squats

Rest 1 min between each cycle.
For each cycle restart the AMRAP.

Each year in the United States Navy, a highly qualified and elite cadre of Sailors are selected and promoted to the join the ranks of Chief Petty Officer. Since 1893, “The Chiefs” have been relied upon by subordinates and superiors alike for their personal example, technical expertise and above all, their unique leadership capabilities. As the induction process for newly selected Chief Petty Officers is now underway throughout the US Navy, we thought it appropriate to inaugurate “The Chief” in honor and recognition of all past and present CPOs. Thanks to them and their families for their self-sacrifice, ability to adapt, tireless dedication to mission and devotion to country.

Team WOD: FT: Double Unders, AbMat Sit-ups, and Squat Clean Thrusters

For time:
100 Double Unders
100 AbMat Sit-ups
20 Squat Clean Thrusters, pick load
80 Double Unders
80 AbMat Sit-ups
16 Squat Clean Thrusters, pick load
60 Double Unders
60 AbMat Sit-ups
12 Squat Clean Thrusters, pick load
40 Double Unders
40 AbMat Sit-ups
8 Squat Clean Thrusters, pick load
20 Double Unders
20 AbMat Sit-ups
4 Squat Clean Thrusters, pick load

Solo WOD: FT: Double Unders, Sit-ups, and Squat Clean Thrusters

For time:
30 Double Unders
30 AbMat Sit-ups
10 Squat Clean Thrusters, 135/95 lbs
30 Double Unders
30 AbMat Sit-ups
8 Squat Clean Thrusters, 135/95 lbs
30 Double Unders
30 AbMat Sit-ups
6 Squat Clean Thrusters, 135/95 lbs
30 Double Unders
30 AbMat Sit-ups
4 Squat Clean Thrusters, 135/95 lbs
30 Double Unders
30 AbMat Sit-ups
2 Squat Clean Thrusters, 135/95 lbs

Overhead Squat 6-6-4-4

Overhead Squat 6-6-4-4

Use the heaviest weight you can for each set.
Rest as needed between sets.

Alt EMOM 18 mins: Row Cal, Overhead Squats, and Bike Cal

Every 1 min for 18 mins, alternating between:
12/9 Row Calories
10 Overhead Squats, 75/55 lbs
8/6 Bike Calories

Alt EMOM 12 mins: Kipping Pull-up and Handstand Walk Practice

Every 1 min for 12 mins, alternating between:
5 Kipping Pull-up Practices
Handstand Walk Practice, 30 secs

10-9-8-7-6-5-4-3-2-1: Push Press, Toes-to-bars, KB Swings, and Shuttle Runs

10-9-8-7-6-5-4-3-2-1 reps, for time of:
Push Press, 115/75 lbs
Toes-to-bar
Kettlebell Swing, 70/53 lbs
Shuttle Run, 50 ft

Back Squat: 1RM

Log your best Back Squat 1 rep max lift.

Only log the heaviest 1 rep, do not include sets prior to it.

4 RFT: Row Cal, Wall Balls, Box Jump Overs, and Ball Slams

4 rounds for time of:
12 Row Calories
12 Wall Balls, 20/14 lbs
12 Box Jump Overs, 24/20 in
12 Ball Slams, 30/20 lbs

EMOM for 9 mins: Squat Snatch

1 Squat Snatch, pick load

Every 1 min for 9 mins.

AMRAP 13 mins: Squat Snatches, Burpees, and Double Unders

Complete as many rounds as possible in 13 mins of:
5 Squat Snatches, 95/65 lbs
10 Burpees
15 Double Unders

Bench Press: 3RM

Log your best Bench Press 3 rep max lift.

Only log the heaviest 3 rep, do not include sets prior to it.

AMRAP 20 mins: Strict Pull-ups, Hand Release Push-Ups, Air Squats, and Row

Complete as many rounds as possible in 20 mins of:
5 Strict Pull-ups
10 Hand Release Push-Ups
15 Air Squats
Row, 250 m

Team WOD: Burpee To Plate, Deadlifts, Wall Balls

As a Team of 2 complete as many rounds as possible in 18 mins of:
6 Burpee To Plates (45#

bumper)
9 Deadlifts (185#/135#)
12 Wall Balls (20#/14#)

Post total rounds.

* Alternate exercises: Partner 1 completes 6 Burpees to Plate, partner 2 completes the DL, then partner 1completes the 12 WB. Continue alternating each exercise.

Solo WOD: AMRAP 12 mins: Burpees-to-Plate, Deadlifts, and Wall Balls

Complete as many rounds as possible in 12 mins of:
5 Burpee-to-Plates, 45 lbs
7 Deadlifts, 185/135 lbs
9 Wall Balls, 20/14 lbs