WOD

Sunday 2/10

Frequency Fitness Mount Pleasant – CrossFit Workout of the Day
**COMMUNITY WOD**

A. 22 Minute AMRAP
18 Pull-ups
24 Single-arm DB hang clean & jerks
200m Run

*In Teams of (2)
*One partner planks while one partner works

Beginner – 25/15lb | Low TRX Rows
Intermediate – 35/25lb | Box or Banded Pull-ups
Advanced – 55/35lb | Strict or Kipping P-U

B. 8 Minute Clock
Max Effort Wall Sit / Rig Hang Hold

*Every time either hold is broken, athlete must perform 10 push-ups before switching stations
*Advanced athletes should hold a plate in their laps and perform weighted push-ups

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Saturday 2/9

Frequency Fitness Mount Pleasant – CrossFit Workout of the Day

“William Mahoney” Hero WOD
5 Rounds for Time:
5 Thrusters
10 Burpees
15 Box Jumps
20 Kettlebell Swings

*35 minute time cap

Beginner – choose your own weight with focus on proper technique
Intermediate – 115/75 | 20″ | 44/25lb KB
Advanced – 155/105 | 24/20″ | 53/35lb KB

Frequency Fitness Mount Pleasant – MetCon Workout of the Day

A. 10 Minute Partner AMRAP
50 Wall Ball Shots
50 KB Sumo Deadlift High-Pulls

In 2 minutes or less…
150m Run

B. 10 Minute Partner AMRAP
50 Hanging Knee Raises / T2B
50 1/2 Burpees

In 2 minutes or less…
150m Run

C. 10 Minute Partner AMRAP
50 Wall Ball Shots
50 KB Single-Arm Swings

Finish off with…
150m Run

*1 partner works while one partner rests
*Rotate to the next station after each 150m run

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Friday 2/8

Frequency Fitness Mount Pleasant – CrossFit Workout of the Day

A. 5 Minute AMRAP
40/30 Cal Row
20 Squat Cleans
Max reps air squat
*Score total air squats for both rounds
REST 2 minutes

B. 5 Minute AMRAP
100 Double Unders
20 T2B
Max reps Abmat Sit-ups
*Score total sit-ups for both rounds
REST 2 minutes

*2:1 single to double ratio
*Repeat both AMRAPS once

Beginner – 75/55 | Hanging Knee Raises
Intermediate – 115/75 | Kipping L-Swings
Advanced – 135/95 | T2B

Frequency Fitness Mount Pleasant – MetCon Workout of the Day

A. 3 rounds for time of:
20 Single-legged Burpees
1,200 / 1,000m Row
40 Jumping Slam Balls

*In Teams of 2
*20 minute time cap
*Score time of completion

B. 10 Minute AMRAP
10 Strict Press
30 second squat hold
10 Push Press
30 second superman hold
10 Thrusters
30 second hollow hold

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Thursday 2/7

Frequency Fitness Mount Pleasant – CrossFit Workout of the Day

A. Strength
Bench Press (5 RM)

*12 minute clock

B. For Time
21-15-9

Power Snatch 75/55
Lateral Burpee over Bar

REST 3:00

9-15-21

Lateral Burpee over bar
Power Snatch 75/55

*7 min time cap (each)
*Beginner – choose your own weight with focus on proper technique
Int – as written
Advanced – 115/75

Frequency Fitness Mount Pleasant – MetCon Workout of the Day

A. Deck of Cards
Hearts = DB Goblet Squats
Spades = Russian Twists (ea.)
Clubs = Flying Lunges
Diamonds = DB Snatches (total if 6+)
Joker = 150m Single Arm OH Carry

*Card represents the reps, suit represents the exercise
*Jacks, queens, kings & aces = 10 reps
*The game is finished when the cards have been completed
or a 25 minute clock has elapsed

B. 5 Minute Core Twister
– 30 seconds right side plank
– 30 seconds left side plank
– 30 seconds high plank
*Repeat x 3

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Wednesday 2/6

Frequency Fitness Mount Pleasant – CrossFit Workout of the Day

A. 20 Minute AMRAP
600m KB Farmers Carry
50 Wall Balls (20/14)
400m KB Farmers Carry
30 Wall Balls
200m KB Farmers Carry
AMRAP Wall Balls

*In Teams of 2
*Score total team WBS

B. Strength
Deadlift (5 RM)

*15 minute clock
*Score heaviest weight used

Frequency Fitness Mount Pleasant – MetCon Workout of the Day

A. DB/KB Linda
10-9-8-7-6-5-4-3-2-1
Deadlift
Floor Press
Squat Clean

*Athletes are encouraged to pick a challenging weight for this workout
*20 minute time cap

B. 12 Minute AMRAP
100 Single-unders (or 50 Double-unders)
50 Slam Balls
25 Diamond Push-ups
150m Run

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Tuesday 2/5

Frequency Fitness Mount Pleasant – CrossFit Workout of the Day

A. 15 Minute EMOM
– 10 Barbell Reverse Lunges (front rack)
– 10 DB Bent over Rows
– Rest and add weight

*Athletes may opt to rest barbell on back if front rack is too difficult

B. 15 Minute AMRAP
5 Strict Pull-ups
5 Hang Power Cleans
5 Front Squats

Beginner – Low TRX Row / Comfortable Weight
Intermediate – 95/65
Advanced – 135/95

*Teams of 2 – Alternate Full Rounds
*Score total reps

Frequency Fitness Mount Pleasant – MetCon Workout of the Day

A. 20 Min Partner AMRAP
Buy in … 60/50 calorie row

30 KB Swings
30 1/2 Burpee Box Jump Overs
30 TRX Pull-ups

Cash out … 60/50 calorie row

*Cash out happens at the 20 minute mark
*Score total team reps

B. 8 Minute Abs
Russian Twists
Mountain Climbers
Straight Leg Raises
ABMAT Sit-ups

*Complete a max effort bout of each exercise and once you break, move on to the next
*Follow this sequence for 8 minutes

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Monday 2/4

Frequency Fitness Mount Pleasant – CrossFit Workout of the Day

A. 12 Minute EMOM
– 8 HSPU *Progression
– 30 Seconds Hollow Leg Raises
– 30 seconds Double-unders

For scaling up – perform a weighted hollow hold

B. 5 Rounds For Time
30 second Handstand Hold
15 Toes-To-Bar

Beginner – 30 second box handstand hold + 15 kipping knee raises
Intermediate – as written / kipping knees to elbows
Advanced – 1 minute handstand hold / 21 toes-to-bar

*If athlete finishes before the time cap, they must perform a M.E. high plank hold until time cap is met
*20 Double-unders every time plank is broken
*20 minute time cap

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Sunday 2/3

Frequency Fitness Mount Pleasant – CrossFit Workout of the Day

A. 20 Minute AMRAP
15 Cal Row
12 Push-Press
9 Candlestick Burpees

Beginner – 55/35
Intermediate – 75/55
Advanced – 95/65

B. 10 Minute EMOM
Advanced:
– 1 Cluster
*Increase weight as technique remains

Intermediate:
– 2-3 Clusters
*Increase weight as technique remains
*Focus on positioning – slow the movement down as needed

Beginner:
– 2 Deadlift / 2 Hang Power Clean / 2 Front Squat
*Emphasis on proper technique & positioning

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Saturday 2/2

Frequency Fitness Mount Pleasant – CrossFit Workout of the Day

“Nancy’s Cousin, Marc” – For Time
300m run
12 OHS
300m run
9 OHS
300m run
6 OHS
300m run

*Once you get to the last 300m, begin working back up the ladder – going straight into 6 OHS
*30 minute time cap

Beginner – select weight based on comfort level & proper technique
Intermediate – 75/55lb
Advaced – 95/65lb + add 10lb every set down to 6 (then decrease by 10lb as you work back up the ladder)

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Friday 2/1

Frequency Fitness Mount Pleasant – CrossFit Workout of the Day

“Dinner Party Gone Bad”
3 Rounds For Total Reps in 17 minutes.

1 minute Wall Balls (20/14lb)
1 minute Hang Power Cleans (75/55lb)
1 minute Weighted step-ups (20 in)
1 minute Push Press (75/55lb)
1 minute Row (calories)
1 minute Rest

*May scale weight to suit the athlete’s individual needs
*Score total number of reps with each round

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