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WOD

  • Frequency Fitness Mount Pleasant – CROSSFIT WORKOUT OF THE DAY A. Sumo Deadlift x5 F: x10 Reps @ 2020 Tempo P/S: Build to tough set of 5 Reps Skill - Handstand Hold; Max effort; 1 attempt 20min Clock B. 5 minute AMRAP; 500m Row for time Remaining time is max rep double unders F: Row + Single Unders P/S: As rx Frequency Fitness Mount Pleasant – METCON WORKOUT OF THE DAY 50 First DatesFor Time: 50 Slam Ball Thrusters 50 Deficit Push-ups (using KB) 50 Double-unders (2:1) 50 Alt. Arm Kettlebell Swings 50 ABMAT Sit-ups 50 1/2 Burpees Beginners: 30-40 reps of everything25 minute time cap Finisher (2 rounds)50s Wall Sit 50s Rig Hang Hold 50s

  • Frequency Fitness Mount Pleasant – COMMUNITY WORKOUT OF THE DAY Long WOD 1.26 All Groups; 35 min AMRAPRow 250m/Run 200m + 5x Wall Walk or 25' Handstand walk 10x Single Arm Alt Arm KB Hang Power Clean or SlamBall 15x Push Ups 20x Sit Ups Rest 60 sec All Groups

  • Frequency Fitness Mount Pleasant – CROSSFIT WORKOUT OF THE DAY A. Teams of 3: Battle of the Teams 2 sets; 10 min AMRAP, rest 3 min; get new partners & repeat! P1, then P2, then P3, then next movement 2x 2DB Man Maker4x 2DB Renegade Row L/R6x 2DB Box Step Over [3x Each side]8x 2DB Ground to Overhead10/8 Cal AirBike Frequency Fitness Mount Pleasant – METCON WORKOUT OF THE DAY GoldenEye 25 Minute AMRAP Buy in… 3 min Side Plank (alt. sides as needed) 30 Alt. Arm DB Bent Over Rows (total) 15 Box Jumps 30 Bicycle crunches (total) 15 Box Dips Cash out… 800m Row / Ski / Bike (60/42

  • Frequency Fitness Mount Pleasant – CROSSFIT WORKOUT OF THE DAY A. Back Squat 3x8 Across A. Back Squat 3x8 across; one set every 2:30 for 15 min; 6 sets; 3 Sets to Build, then 3 Working Sets at 70-75% 1RM after each working set 20 sec Chin Over Bar Hold Cumulative B. Strength Endurance 4 sets; 20 sec on/40 sec off; 12 min total: Rotating 20 sec Overhead Squat Heavy [from a rack] rest 40 sec: F: Heavy Goblet Squat P/S: Tough Load20 sec Weighted Pull Up rest 40 sec F: Banded Strict Pull Up P: 25/10# or Strict Pull Up S: 45/25# or heavier!20

  • Frequency Fitness Mount Pleasant – CROSSFIT WORKOUT OF THE DAY Snatch Tech, PPr, JumpAx4-5; for quality; build A1. Muscle Snatch x5 reps A2. Split Stance DB Push Press x5 L/R A3. Broad Jump x5 B. 10 min Running Clock counting down 4 min on: Row/Ski/Bike for Cal 3 min on: Single Arm Farmer Carry: 1 pt every 10m [1kb or 1DB] 2 min on: Single Arm DB Shoulder to Overhead 1 min on: Slam Ball Score Reps. Document Weight in Notes. Frequency Fitness Mount Pleasant – METCON WORKOUT OF THE DAY Hitch 3 Rounds For Time 10 Goblet Reverse Lunges (right leg) 10 KB Single-Arm Push Press

  • Frequency Fitness Mount Pleasant – CROSSFIT WORKOUT OF THE DAY Lunge/Jump/CarryAx4-5: Build A1. Zercher Lunge x5 L/R A2. Seated Box Jump A3. Front Rack Carry 100’ F: DB Heavy Reverse Lunge + Box Jump/Step Down+ Heavy Farmers Carry P: Zercher + Seated Box Jump/Step Down x3 + 2KB Front Rack Carry S: Zercher + Dynamic Seated Box Jump/Step Down x3 + 2KB From Rack Carry B. 6 Rounds for time 5x Hang Power Clean @60-67% of 1RM 30x Double Unders F: 50% HPCL + 50x Single Unders P: 60-67% HPCL S: 67-75% HPCL + Unbroken Double Unders 10min Time Cap Frequency Fitness Mount Pleasant – METCON WORKOUT

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