WOD

Friday 6/7

Frequency Fitness Mount Pleasant – CrossFit Workout of the Day

A. Every :75 for 15 minutes
– 5 Pull-ups w/static hold @ top
– 10 Barbell Bent Over Rows
– 15 Dips

B. For Time
1-2-3-4-5-6-7-8-9-10
Burpee Pull-ups
Front Squats

Beg – Choose own weight w/focus on technique
Int – 115/75
Adv – 185/115 | Burpee M-U

*Bar is to be cleaned from the ground
*20 minute time cap

Frequency Fitness Mount Pleasant – MetCon Workout of the Day

A. 12 Minute AMRAP
21 Medball Cleans
15 KB Romanian Deadlifts
9 Diamond Push-ups

REST 90 sec

B. 12 Minute AMRAP
21 Double or Single-Unders
15 DB Thrusters
9 TRX Tricep Extensions

REST 90 sec

C. 6 Minute AMRAP
20 Russian Presses
20 DB Hand-offs
20 Single-Legged Hip Bridges (10 ea)

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Thursday 6/6

Frequency Fitness Mount Pleasant – CrossFit Workout of the Day

A. 15 min Alt. EMOM
1st – 5 Tempo Deadlifts
2nd – XXX Calorie Row
3rd – Rest & add weight

Scaled – 12/10 cal
Rx – 15/12 cal

B. 20 min AMRAP
20 Cal row/ski/bike
10 KB Snatch
400m KB carry
20 Cal Row/Ski/Bike
10 Sandbag cleans
400m Sandbag Carry

*Sandbags can NOT be placed on shoulders and must be carried with the arms

Frequency Fitness Mount Pleasant – MetCon Workout of the Day

A. AMRAP 8:00 min
3.6.9.12…
DB Strict Press
Burpees over the weight

*Buy in each round with 10 Air Squats

B. AMRAP 8:00 min
3.6.9.12…
DB Push Press
ABMAT Sit-ups (arms crossed)

*Buy in each round with 10 Jump Squats

C. AMRAP 8:00 min
3.6.9.12…
DB Skiier Swings
Straight Leg Raises

*Buy in each round with 10 Flying Lunges

D. 6 Minute AMRAP
400m Run
Max Effort Side Plank (may alternate)

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Wednesday 6/5

Frequency Fitness Mount Pleasant – CrossFit Workout of the Day

A. Gymnastics + Snatch Complex
“On the 2:00” x 7 Sets:
4 Toes to Bar
1 Hang Power Snatch
1 Overhead Squat
1 Hang Squat Snatch (Adv)

*Intermediates perform hang power snatch + OHS x 2
*15 minute clock

B. Snatch
5.4.3.2.1.1.1.

Beg – work at highest progression | stick to sets of 5
Int – work at highest progression | stick to sets of 3 (optional)
*18 minute clock

Frequency Fitness Mount Pleasant – MetCon Workout of the Day

Battle Stations
A. Ski Sprint
B. Sandbag Front Squats
C. Battle Rope Alt. Waves
D. Russian Twists
E. Row Sprint
F. 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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Tuesday 6/4

Frequency Fitness Mount Pleasant – CrossFit Workout of the Day

A. 3 Sets For Completion:
30 Heavy DB Glute Bridges
200m DB Farmers Carry
Rest 1:00 between.

*15 Minute Clock
*10 Jump Squat Penalty if DB’s are put down

B. 18 Minute AMRAP
30 Weighted ABMAT Sit-ups (ea.)
30/24 Cal Row
30 Barbell Reverse Lunges (FR)

*In Teams of 2
*May perform sit-ups simultaneously

Beg – Choose own weight w/focus on technique
Int – 85/55lb
Adv – 115/75lb

Frequency Fitness Mount Pleasant – MetCon Workout of the Day

AMRAP A
20 Kettlebell Swings
20 Mountain Climbers (ea. leg)
AMRAP Reverse Crunches

REST / SWITCH

AMRAP B
20 TRX Rows / TRX Pull-ups
20 DB Snatches
AMRAP Jump Rope

*2 minutes work : 30 seconds rest
*Repeat the above x 4

C. For Time
50 ABMAT Sit-ups
40 Push-ups
30 Burpees

*7 minute time cap

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Monday 6/3

Frequency Fitness Mount Pleasant – CrossFit Workout of the Day

A. Thruster
6.5.4.3.3.

*Superset with 20 Russian Presses
*15 minute clock
*Bar starts from the rack

B. 5 RFT
400m Run
15 Thrusters

Beg – Choose own weight w/focus on technique
Int – 75lb/55lb
Adv – 95lb/65lb

Frequency Fitness Mount Pleasant – MetCon Workout of the Day

A. For Time
800m Run
80 DB Push Press
60 WBS

600m run
80 DB Squat Cleans
60 WBS

400m run
80 DB Clusters
60 WBS

200m run
80 DB Renegade Rows
AMRAP WBS

*In Teams of 2
*28 minute time cap
*Score total time of completion + # of WBS (last round)

B. 5 Minute AMRAP
20 Russian Twists
20 Leg Raises
20 Plank Push-ups

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Saturday 6/1

Frequency Fitness Mount Pleasant – CrossFit Workout of the Day

A. 10 minute EMOM
1st: 5-4-3-2-1 Box Jumps
2nd: 3 Power Cleans

*Increase height (if technique remains) and decrease reps on BJ each round

B. In Teams of 2
3 Rounds of:
24 Box Jumps
24 Power Cleans
24 Ball Slams

Then right into:
2,400m / 2,000m Row

*Score time of completion (after row)
*25 minute time cap

Frequency Fitness Mount Pleasant – MetCon Workout of the Day

A. In Teams of 2
3 Rounds of:
24 American Kettlebell Swings
36 1/2 Burpee Plate Hops
48 Weighted Russian Twists

Then right into:
2,400m / 2,000m Row

*Score time of completion (after row)
*25 minute time cap

B. 6 Minute AMRAP
800m Run
AMRAP Single-Arm DB Power Clean & Jerks

*Score total # of C&J

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Friday 5/31

Frequency Fitness Mount Pleasant – CrossFit Workout of the Day

5 Rounds Not For Time
3 Rope Climbs
9 HSPU
27 Double Unders

*20 Minute Cap
*2:1 for Single Unders

Rest 3 Minutes

2 Minute Clock
Max Reps KB Swings

Beg – 35/25
Int – 55/35
Adv – 70/55

Rest 1 Minute

2 Minute Clock
Max Reps Push Ups

Beg – Knee HR Push Ups
Int – Unmodified Push Ups
Adv – Weighted Push Ups 15#/10#

Frequency Fitness Mount Pleasant – MetCon Workout of the Day

25 Minute AMRAP
30 Jumping Ball Slams
150m Run
30 Pop Squats
150m Med-ball OH Carry
30 Shoulder Step-ups
150m Run w/med-ball
30 Box Dips

5 Minute Clock
1 Minute Wall Sit
1 MInute Plank Hold
1 Minute Superman Hold
1 Minute Rig Hang Hold
1 Minute Squat Hold

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Thursday 5/30

Frequency Fitness Mount Pleasant – CrossFit Workout of the Day

A. Strength
Push Jerk (6 x 3)

*2 sec pause (dip) + 2 sec pause (catch)
*15 minute clock

B. For Time
21-15-9
Syncro DB Alt. Arm Snatches
Syncro Burpee Pull Up
Syncro ABMAT Sit-ups

*Teams of 2
*15 minute time cap

Frequency Fitness Mount Pleasant – MetCon Workout of the Day

A. 12 Minute EMOM
Even Minutes…
12 DB Thrusters + 5 HKR / T2B

Odd Minutes:
8 Weighted Reverse Lunges
6 Jump Squats
3 Burpees

B. 12 Minute EMOM
Even Minutes…
12 DB Deadlifts + 5 Eccentric Push-ups

Odd Minutes:
8 Weighted Forward Lunges
6 Jump Squats
30 Mountain Climbers

C. 5 Minute AMRAP
15 DB Goblet Squats
30 Plank Jacks

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Wednesday 5/29

Frequency Fitness Mount Pleasant – CrossFit Workout of the Day

10 Minute Clock
Front Squat (sets of 10)

*Work up to a challenging set of 10

10 Minute Clock
Back Squat (sets of 10)

*Work up to a challenging set of 10

8 Minute AMRAP
15 DB Push Press
30 Double Unders

*Score rounds & reps

Frequency Fitness Mount Pleasant – MetCon Workout of the Day

A. 12 Minute EMOM
1st – 30s DB High-Pulls
2nd – 30s Max Height Box Step-ups
3rd – 30s Wall Squats

B. “Fight Gone Bad”
3 Rounds For Total Reps in 17 minutes:
1 minute Wall Balls
1 minute DB Sumo Deadlift High-Pulls
1 minute Box Jumps / Step-ups (20 in)
1 minute DB Push Press
1 minute Row (calories)
1 minute Rest.

*Score total reps per round

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