Wodfeed

A Crossfit Metcon Per Day

Lime Thavil
by Rob Otte, post on Sat 15 April 2023

Lime Thavil

Warm-up: 3 Rounds of 10 Jumping Jacks, 20 Mountain Climbers and 30 Seconds High Knees.

Workout: 1) 4 Sets of 12 Box Step-Ups (6 per leg) with moderate weight in each hand 2) 3 Rounds for time - 15 Push Presses, 25 Situps and 35 Air Squats
3) 2 …

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Flabby Olive
by Rob Otte, post on Fri 14 April 2023

Flabby Olive

Warm-up: 3 Rounds of 10 Air Squats, 10 Push-ups, and 30 Double Unders.

Workout: AMRAP 18 Minutes - 5 Hang Power Cleans (135/95 lbs)
10 Burpees with a Jump Over the Barbell
15 Double Unders

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Scaly Azure
by Rob Otte, post on Thu 13 April 2023

Scaly Azure

For Time: 1. 50 Ring Muscle Ups 2. 800m Run 3. 100 Burpees
4. 150 Sit-Ups

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David Anderson
by Rob Otte, post on Wed 12 April 2023

David Anderson

Warmup: 3 Rounds of 10 Jumping Jacks, 10 Squats, and 5 Pushups.

Workout: 1) DB Lunges - 3 sets of 15 reps (each leg). 2) Burpees with DB Shoulder Press - 4 sets of 12 reps.
3) Reverse Plank Holds with Alternating Leg Lifts – 2 sets for 30 seconds each …

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White Hurdy-Gurdy
by Rob Otte, post on Tue 11 April 2023

White Hurdy-Gurdy

& Press

Warm Up: 3 Rounds of 30 Seconds Each - Jumping Jacks, High Knees, Butt Kickers

Workout: 4 Rounds for Time (20 Minute Cap) - 10 DB Clean and Press (50/35 lbs.)
- 15 Burpees Over the DBs
- 20 Alternating Reverse Lunges with a Twist (10 each leg)

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Black, Davis And Patterson
by Rob Otte, post on Mon 10 April 2023

Black, Davis And Patterson

Warm Up: 3 Rounds of: 20 Jumping Jacks, 10 Push Ups, 30 Second Plank Hold. Workout: 4 Sets of 8-10 Reps for each exercise (push press should be included in each set):

1) Push Press with Dumbbells or Barbells; 2) Bent Over Rows;
3) Bulgarian Split …

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Jeffrey Green
by Rob Otte, post on Sun 09 April 2023

Jeffrey Green

Crossfit Workout: 1. 10 Pull-Ups 2. 25 Squats 3. 20 Push Presses (with Dumbbells) 4. 15 Burpees
5. 30 Sit Ups with a Medicine Ball Throw at the Top of Each Repetition

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Rose-Johnston
by Rob Otte, post on Sat 08 April 2023

Rose-Johnston

Warm-up: 5 minutes of light jogging, followed by dynamic stretching.

Workout: 3 Rounds For Time (RFT):
• 10 Overhead Squats (95/65 lbs) • 15 Burpees • 20 Pull-Ups or Ring Rows • 25 Sit-Ups

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Wilson Llc
by Rob Otte, post on Fri 07 April 2023

Wilson Llc

Crossfit Workout: -Deadlifts (3 sets of 8 reps) -Kettlebell Swings (4 sets of 10 reps) -Burpees (5 sets of 12 reps)
-Mountain Climbers (3 rounds, 30 seconds each round)
-Lunges with Bicep Curls (2 rounds, 20 lunges + bicep curls per leg per round).

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2019 Ford Fusion
by Rob Otte, post on Thu 06 April 2023

2019 Ford Fusion

Warm-Up: 3 rounds of 10 Barbell Good Mornings, 10 Pushups, and 10 Air Squats.

Workout: 4 Rounds for time: - 12 Barbell Snatch (95/65 lbs)
- 20 Walking Lunges with Overhead Plate Carry (45/25 lbs) - 15 Burpees to 6” Target

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Gill-Farmer
by Rob Otte, post on Wed 05 April 2023

Gill-Farmer

Warm Up: - Foam Rolling and Dynamic Stretching for 10 minutes Strength Workout: 1. Power Clean - 5 sets of 3 reps at 70% 1RM, rest 2 min between sets
2. Push Press - 4 sets of 8 reps with moderate weight, rest 90 secs between sets
3. Deadlift - 4 Sets of …

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1996 Eagle Talon
by Rob Otte, post on Tue 04 April 2023

1996 Eagle Talon

Warm-up: 2 Rounds of: • High Knees - 20 seconds • Jumping Jacks - 20 seconds
• Burpees - 10 reps

Workout: 3 Rounds for Time of: • Burpee Over Bar (or use a bench) – 15 Reps • Push Ups – 25 Reps • Sit-Ups – 30 Reps • Squats – 40 Reps

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Campos Plc
by Rob Otte, post on Mon 03 April 2023

Campos Plc

Warm-Up: 2 Rounds of: 30 Seconds Barbell Snatch (empty bar) 20 Air Squats

Workout: 3 Rounds for Time of:

• 10 Power Snatches (95/65 lbs)
• 15 Burpees Over the Barbell
• 20 Alternating Single Arm DB Push Presses (50/35 lbs)

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1993 Volkswagen Jetta Iii
by Rob Otte, post on Sun 02 April 2023

1993 Volkswagen Jetta Iii

  1. Deadlifts: 5 sets x 10 reps
  2. Hang Cleans: 3 sets x 6-8 reps
  3. Clean and Jerk Complex (Clean + Push Press + Split Jerk): 4 sets of 2+2+1, increasing weight each round
  4. Tabata Intervals - Alternating between Hang Cleans & Burpees : 8 rounds

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Black Laruan
by Rob Otte, post on Sat 01 April 2023

Black Laruan

Warm-up: 3 Rounds of 10 reps each - Jumping Jacks, Squats, Pushups.

Workout: 4 Rounds for time of the following exercises:
• 12 Push Press (use a weight that is challenging but manageable) • 20 Mountain Climbers (each leg)
• 15 Glute Bridges

Cool Down & Stretch

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Black Klong Khaek
by Rob Otte, post on Fri 31 March 2023

Black Klong Khaek

and Jerks

CrossFit Workout: 1. Warm-up (5 minutes): Jumping Jacks, High Knees, Butt Kickers 2. Strength Exercise (15 minutes): 5 sets of 10 Clean and Jerks with a moderate weight 3. Cardio Interval (10 minutes): 30 seconds on/30 seconds off alternating between Burpees and Mountain Climbers …

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Crappy Magnolia
by Rob Otte, post on Thu 30 March 2023

Crappy Magnolia

Warm-up: 3 Rounds of 10 Air Squats, 10 Push-Ups, and 30 Second Plank Holds.

Workout: 4 Rounds for Time: 10 Barbell Snatches (95/65 lbs)
12 Burpees over the barbell
15 Toes to Bar

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Maroon Finger Snapping
by Rob Otte, post on Wed 29 March 2023

Maroon Finger Snapping

Warmup: 2 rounds of: 30 seconds of Jumping Jacks, 20 Air Squats, 10 Push-Ups.

Workout: 3 Rounds for Time (20 minute cap): 400m Row; 15 Burpees; 25 Kettlebell Swings (53/35lbs); 35 Sit-Ups

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Lime Jammer Keyboard
by Rob Otte, post on Tue 28 March 2023

Lime Jammer Keyboard

Crossfit Workout: 1. Warm up with a 5-minute jog and dynamic stretching 2. Box Jumps x 10 reps 3. Pushups x 20 reps
4. Burpees x 15 reps 5. Jumping Lunges x 25 (12 each leg)
6. Box Jumps x 10 more reps 7 . Mountain Climbers (30 …

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2017 Mercedes-Benz Mercedes-Amg S-Class
by Rob Otte, post on Mon 27 March 2023

2017 Mercedes-Benz Mercedes-Amg S-Class

Warm-Up: 3 Rounds of: • 10 Box Step-Ups (each leg) • 10 Pushups

Workout: • 3 Sets Of 15 Reps Of Box Jump-Overs, Increasing Height Each Set
• 2 Sets of 20 Alternating Lunges With Dumbbells Or Kettlebells • 1 Minute Plank Hold Between Each Set

Cooldown & Stretch: 5 Minutes Stretching …

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