WOD

Friday 3/22

Frequency Fitness Mount Pleasant – CrossFit Workout of the Day

A. Every 90 sec for 12 min:
Strict Press (5×3 @75%)
Right into 30 seconds hollow rocks

*After hollow rocks, rest until next 1:30 hits

B. 18 Minute AMRAP
50/40 Cal Row
30 Lateral Burpee over rower
20 Thrusters

*In Teams of 2
*Step-overs are allowed

Beg – choose own weight w/focus on technique
Int – 95/65
Adv – 115/75

Frequency Fitness Mount Pleasant – MetCon Workout of the Day

A. 12 Minute EMOM
1st – 10 Ring Rows + 5 Half Burpees
2nd – 10 Lemon Squeezers + 5 Froggers
3rd – 30s Plank hold + 5 Burpees

B. 10 Minute AMRAP
5 TRX Pull-ups
9 KBS
11 Jump Squats

Right into…

C. 10 Minute AMRAP
5 Push-ups
9 KB Goblet Squats
11 ABMAT Sit-ups

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Thursday 3/21

Frequency Fitness Mount Pleasant – CrossFit Workout of the Day

A. 12 Minute EMOM
1st – 10 Pistol Squats + AMRAP Dips
2nd – DU practice (30 sec)
3rd – Handstand Hold (30 sec)

*Adv – Ring Dips
*Beginners perform a box handstand hold or 1 wall walk

B. 15 Minute AMRAP
2.4.6.8.10…
KB Squat Cleans
Double-unders
Candlestick Burpees (total)

Beginner – 2:1 Single-unders | Regular Burpees
Intermediate – As written
Advanced – Single-arm KB squat cleans | Single-legged candlestick burpees
Advanced + Inverted Burpees

Frequency Fitness Mount Pleasant – MetCon Workout of the Day

A. 5 Rounds for Time
10 Box Push-ups
15 Slam Balls
20 Weighted Step Ups

*20 Russian Twists EOMOM
*15 minute time cap

B. 5 Rounds for Time
20 Slam Ball Shoulder Squats
15 Hanging Knee Raises
10 Box Dips

*20 Jumping Jacks EOMOM
*15 minute time cap

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Wednesday 3/20

Frequency Fitness Mount Pleasant – CrossFit Workout of the Day

A. 8 Minute EMOM
1st – 2 Power Clean & Jerks @60-70%
2nd – 5 Box Jumps

B. 10 Minute EMOM
1st – 1 Power Clean & Jerk @80-90%
2nd – 3 Box Jumps

*Aim to increase height of box as technique allows

C. 12 Minute AMRAP
40 DB Alt. Single-Arm Clean & Jerks
400m Run

Beg – 25/15
Int – 35/25
Adv – 45/35

Frequency Fitness Mount Pleasant – MetCon Workout of the Day

A. “What The Devil?” For Time:
12-9-6-6-9-12
Devil Press
Double-unders (2:1 singles)

*After Rounds 1-3: 150m Single arm DB Farmers Carry
*After Rounds 4-6: 150m Single arm DB OH Carry
*20 minute time cap

B. 10 Minute AMRAP
100 KB Deadlifts
50 Push-ups

*In Teams of 2
*Partners alternate reps as they see fit

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Tuesday 3/19

Frequency Fitness Mount Pleasant – CrossFit Workout of the Day

A. 10 Minute EMOM
1st – 6 RDL + Iso Hold until :45
2nd – 6 Tempo Hand Release Push-ups (3010)

*Weight on bar stays the same

B. 20 Minute AMRAP
400m Med Ball Run
50 Wall Ball Shots
30 Deadlifts

*In Teams of 2
*During WBS, one partner must perform a high plank hold
*Reps do not count if partner comes out of their plank

Beg – 95/65lb | 14/8lb
Int – 135/95lb | 16/10lb
Adv – 155/105lb | 20/14lb

Frequency Fitness Mount Pleasant – MetCon Workout of the Day

A. 25 Minute AMRAP
200m Run
10 Burpees
(RD 1) 10 DB Thrusters
(RD 2) 10 DB Squat Cleans
(RD 3) 10 DB Snatches (ea.)

*After every 3rd round, add 10 reps to each DB movement only

B. 6 Minute AB TABATA
– Straight Leg Raises
– Bicycle Crunches
– Pike Crunches

*20 seconds on : 10 seconds off
*Repeat x 4 for a total of 6 minutes

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Monday 3/18

Frequency Fitness Mount Pleasant – CrossFit Workout of the Day

A. For Completion
10-9-8-7-6-5-4-3-2-1
Strict Pull-ups
V-ups
Goblet KB Box Step-ups (total)

*18 minute clock
*Focus is on building strength / movement control

B. 12 Minute Partner AMRAP
20 Front Squats
20 Pull-ups
20 Ball Slams

Beginner – choose own weight w/focus on technique | TRX Rows
Intermediate – 115/75 | Chin-over-bar
Advanced – 135/95 | C2B

Frequency Fitness Mount Pleasant – MetCon Workout of the Day

A. For Time
80-60-40-20
Cal. Row
Sit ups
DB Box Step-ups

*Must only hold 1 DB for step-ups
*While P1 does sit-ups, P2 begins working on step-ups
*25 minute time cap

B. For Completion
1 Minute Squat Hold
1 Minute Plank Hold
1 Minute Rig Hang Hold
1 Minute Superman Hold
1 Minute Hollow Hold

*8 minute clock
*Clock is paused if you drop out of any hold early

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Sunday 3/17

Frequency Fitness Mount Pleasant – CrossFit Workout of the Day

A. 25 Minute Partner AMRAP
600m KB Farmers Carry
60 Wall-ball shots
600m Run
60 Push-ups

*Partners run together and alternate reps as they see fit
*Score total reps

B. 5 Minute AMRAP
40 Burpees
AMRAP Medicine Ball Cleans

*Pt. B is solo
*Score total # of medball cleans

Frequency Fitness Mount Pleasant – MetCon Workout of the Day

See Crossfit

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Saturday 3/16

Frequency Fitness Mount Pleasant – CrossFit Workout of the Day

5 Rounds For Time
9 Power Clean & Jerks
15 T2B
21 Double-unders (2:1)

*Begin each round with either a 500m Row or 400m Run
*If larger class, alternate who starts on run and who starts on row

Beg – HPC&J – choose own weight | HKR
Int – 95/65 | Kipping L Swings
Adv – 135/95 | T2B

Frequency Fitness Mount Pleasant – MetCon Workout of the Day

25 Minute AMRAP
Buy in… 100 DB Lunges

4 DB Power Clean & Jerks
4 Candlestick Burpees
4 DB Squat Cleans
4 Hanging Knee Raises
4 DB Thrusters
4 TRX Rows

Cash out… 100 DB Lunges

*Each round, increase reps by 1
*Cash out happens right at the 25 minute mark

B. 5 Minute AMRAP
Max Effort Wall Sit

*50m run every time you break

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Friday 3/15

Frequency Fitness Mount Pleasant – CrossFit Workout of the Day

A. For Time
20 Deadlifts
Run 400m
20 Kettlebell swings
Run 400m
20 Burpees
Run 400m
20 Chest-To-Bar Pull-ups
Run 400m
20 Box Jumps
Run 400m
20 Dumbbell Squat Cleans
Run 400m

Beg – choose own weights w/focus on proper technique
Int – 185/125 DL | 53/35 KBS | 35/25 DB
Adv – 275/185 DL | 70/53 KBS | 45/35 DB

*25 minute time cap

Frequency Fitness Mount Pleasant – MetCon Workout of the Day

Battle Stations
A. Ski Sprint
B. KB Swings
C. Battle Rope Alt. Waves
D. Russian Twists
E. Row Sprint
F. Jumping Ball Slams
G. Bike Sprint
H. Renegade Rows

*Groups of three athletes
*60 seconds work / 30 seconds rest & rotate
*Complete 3 rounds

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Thursday 3/14

Frequency Fitness Mount Pleasant – CrossFit Workout of the Day

A. Front Squat – 3 sec. pause
5 x 5 reps

*Superset with 1 M.E. set of D-U

B. 10 Minute Partner AMRAP
– 1 HPC to 1 Thruster
– 2 HPC to 2 Thrusters
– 3 HPC to 3 Thrusters

35 DU -OR- 50 SU (Team choice, both must do the same, one athlete at a time)

– 4 HPC to 4 Thrusters
– 5 HPC to 5 Thrusters
– 6 HPC to 6 Thrusters

35 DU -OR- 50 SU (Same style as round 1)

Continue Adding Reps in This Pattern, With the DU/SU After Each Third Round, Until the Time Expires.
*Score highest round completed + reps

Beg – Choose weight | Int – 75/55 | Adv – 95/65

Frequency Fitness Mount Pleasant – MetCon Workout of the Day

“Carried Away” – 30 Minute AMRAP
150m DB Farmers Carry
20 Wall Balls
150m DB Front Rack Carry
75 DU / 225 Single-unders
150m DB Overhead Carry
20 Wall Balls

Accumulate a 3 minute plank hold, and then…

150m DB Farmers Carry
20 TRX Pull Ups
150m DB Front Rack Carry
75 DU / 225 Single-unders
150m DB Overhead Carry
20 TRX Pull Ups

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Wednesday 3/13

Frequency Fitness Mount Pleasant – CrossFit Workout of the Day

A. 15 Minute EMOM
1st – 10 WBS
2nd – 10 Dips
3rd – 10 KBS

*Stick to one consistent weight for all movements
*Every round, increase reps by 1

B. Bench Press
7.5.3.3.1.1.

*Increase weight as technique remains
*Mandatory spotter required
*Beginners stay at 7 reps working on max TUT

Frequency Fitness Mount Pleasant – MetCon Workout of the Day

In 15 Minutes or Less…
10 DB Snatches
10 Burpee box step-overs
20 DB Snatches
10 Burpee box step-overs
30 DB Snatches
10 Burpee box step-overs
40 DB Snatches
10 Burpee box step-overs
50 DB Snatches
10 Burpee box step-overs

In 15 Minutes or Less…
Row 1,000m
50 Air Squats
50 TRX Rows
50 Push-ups
Row 1,000m

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