Author Archives: Liz Cafaro

19
Mar

Today’s WOD – Thursday 3/20


by: Liz Cafaro

CrossFit Country

Thursday, March 20
Main Floor
WOD: 20 Minute EMOM (every minute on the minute)
ODD Minutes = Muscle Up* x 3-5 reps
EVEN Minutes = Handstand Push Up** x 3-5 reps
*Dip and Pull Up Combo can be substituted for Muscle Ups.
**Presses can be substituted for Handstand Push Ups

MetCon
Buy In: 3 Rounds of
10 Slam Balls
10 Box Dips
10 Alternating Toe Touches
WOD: “2 for 1″
Rx = 4 Rounds for Time; Scale = 3 Rounds for Time of
500 Meter Row
5 x 2 for 1 Wall Balls (Scale = 10 Wall Balls)
10 Burpees
15 Hip Raises

18
Mar

Today’s WOD – Wednesday 3/19


by: Liz Cafaro

CrossFit Country

Wednesday, March 19
Main Floor
TBA

MetCon
Buy In: 3 Rounds of
10 Kettle Bell Swings
10 Push Ups
10 Grasshoppers
WOD: “Mixing it Up”
16 Minute AMRAP
8 Push Presses
10 Back Rack Lunges
12 Toes to Bars/Knees to Elbows
24 Double Unders/48 Single Unders
Optional Cash Out: 2 Rounds of
10 x 3 Way-Sit Ups
10 x 3 Way-Leg Lifts

17
Mar

Today’s WOD – Tuesday 3/18


by: Liz Cafaro

CrossFit Country

Tuesday, March 18
Main Floor
Strength/Skill: 7 Minute EMOM (every minute on the minute)
2 Jerks @ AHAP (as heavy as possible; 80-85%)
WOD: 12 Minutes AMRAP (as many reps as possible)
6 Toe-2-Bar
12 Push Ups
18 Air Squats

MetCon
WOD: “Quad EMOMs”
4 x 5 Minute EMOMs
5 Minute EMOM #1: 100 Meter Run
5 Minute EMOM #2: 10 Pull Ups (Rx)/10 Rack Rows (scale)
5 Minute EMOM #3: 20 Goblet Squats (Rx)/20 Air Squats (scale)
5 Minute EMOM #4: 20 Weighted Sit Ups (Rx)/ 20 Sit Ups (scale)
Cash Out: 3 Rounds of
45 seconds on/15 seconds off
Flutters
Left Plank
Right Plank
Toe Touches

16
Mar

Today’s WOD – Monday 3/17


by: Liz Cafaro

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Monday, March 17 – Happy St. Patty’s Day!
Main Floor: Open WOD 14.3
8 Minute AMRAP
10 Deadlifts/15 Box Jumps (95/135)
15 Deadlifts/15 Box Jumps (135/185)
20 Deadlifts/15 Box Jumps (155/225)
25 Deadlifts/15 Box Jumps (185/275) etc.

MetCon
Rx: Same as Main Floor WOD (above)
Scale: 10 Minute AMRAP
5 Deadlifts/5 Box Jumps (65/95)
10 Deadlifts/10 Box Jumps
15 Deadlifts/15 Box Jumps
20 Deadlifts/20 Box Jumps etc.

13
Mar

Today’s WOD – Friday 3/14


by: Liz Cafaro

CrossFit Country

Friday, March 14
Main Floor
Strength/Skill: Snatch Deadlift
3 reps x 7 sets; as heavy as possible.
WOD: “Climbing Jason’s Ladder”
???? Minute AMRAP (as many rounds as possible) of
Wall Balls (30/20)= 9-12-15-18-21-24-27
Deadlifts (40-50% of 1 rep max)= 6-9-12-15-18-21-24
Push Ups (Ring/Deficit)= 3-6-9-12-15-18-21
Climb the ladder as high as possible in the allotted time.

MetCon
Buy In: 6 x 250 Meter Row – 1 Minute Rest between Sets
WOD: “Lucky Charms”
5 Rounds for Time of
Hearts: Box Jumps
Stars: Push Ups
Horseshoes: Tuck Crunches
Clovers: Slam Balls
Moons: Half Moons
Balloons: Kettle Bell Swings
Rainbows: Hollow Rocks
Pots of Gold: Thrusters
Rx = 10 reps per movement per round; Scale = 8 reps per movement per round.

12
Mar

Today’s WOD – Thursday 3/13


by: Liz Cafaro

CrossFit Country

Thursday, March 13
Main Floor
WOD: 20 Minute EMOM (every minute on the minute) of
Odd Minutes = 1-5 Handstand Push Ups (Scale = Dumbbell Press) + 30 Double Unders
Even Minutes = 1-5 Toe to Bars + 15 Lateral Bar Jumps
Movements should be strict with as full a range of motion as possible. Weight can be added to increase difficulty.
Cash Out: 5 Sets of 10 Pistols (take 90 to 120 second rest between sets)

MetCon
Buy In: 6 Rounds of Double Unders/Single Unders
40 Seconds On/20 Seconds Off
WOD: “Clean it Up”
15 Minute AMRAP (as many rounds as possible) of
10 Power Cleans (Scale = 10 Dumbbell Cleans)
10 Front Rack Lunges (Scale = 10 Dumbbell Lunges)
10 Russian Twists (2:1)
200 Meter Run
Cash Out: 50 Partner Wall Ball Sit Ups
50 Partner Leg Throws

11
Mar

Today’s WOD – Wednesday 3/12


by: Liz Cafaro

CrossFit Country

Wednesday, March 12
Main Floor
Strength/Skill: 2 Reps x 7 Sets of Clean + 1 1/4 Squat
WOD: 10 Rounds* of
250 Meter Row 10 Burpees
*Rest 1 minute between each round.
Cash Out: 3 Rounds of Weighted Side Planks (25/15) 30 to 60 Seconds/Side

MetCon
Buy In: 2 Rounds of 25 Box Taps 25 Grasshoppers
WOD: EMOM (every minute on the minute) for 20 Minutes (Scale = 16 Minutes) of
Odd Minutes: 10 Burpees (Scale = 8 Burpees)
Even Minutes: 5 Wall Balls (Scale = 5 Wall Balls)
Extra Time: Switch Between Leg Raises and Toe Touches on Wall Ball (Even) Minutes

10
Mar

Today’s WOD – Tuesday 3/11


by: Liz Cafaro

CrossFit Country

Tuesday, March 11
Main Floor
Strength/Skill:
A) Close Grip Bench Press
10-10-10
B) Box Jumps*
10-10-10
*use a height that allows you to recycle.
**perform these 2 movements as a superset; rest 90-120 seconds between each superset. This could also be performed for time, as a mini preworkout.
WOD: 7 Rounds for Time of
7 Dumbbell Push Presses (25/45)
7 Dumbbell Front Squats
7 Dumbbell Hang P.Cleans
140 Meter Sprint (70 out/70 back)
Cash Out: 5 Rounds* of
10 Weighted Sit Ups (as heavy as possible)
*rest 90 seconds between sets

MetCon
Cardio: 800 Meter Run
WOD: “Up and Down Hill”
Buy In: 500 Meter Row
10-1 Kettle Bell Sumo Deadlift High Pulls to Push Up
1-10 Toe to Bars (T2B)
After completing 5 T2B (1/2 way through), Row 1000 Meters (Scale = 750 Meters)
Cash Out: 500 Meter Row
Core: 1 Minute/Movement x 2
Center Plank
Bicycles
Sit Ups

09
Mar

Today’s WOD – Monday 3/10


by: Liz Cafaro

CrossFit Country

Monday, March 10
Main Floor
Mobility: Specific Warmup (Overhead Squat and Chest to Bar demo)
WOD 14.2
0-3:00- 2 rounds of 10 x Overhead Squats (OHS) (95/65)/10 x Chest to Bar (C2B) Pull Ups
3-6:00- 2 rounds of 12 x OHS/12 x C2B Pull Ups
6-9:00- 2 rounds of 14 x OBS/14 x C2B Pull Ups
9-12:00- 2 rounds of 16 x OHS/16 x C2B Pull Ups
Etc… Continue up the ladder until you can no longer complete the prescribed reps per round.
Strength: Post WOD
Back Squat – 4 Reps x 5 Sets @70-75% of 1 Rep Max

Metcon
WOD 14.2 (See above Main Floor WOD)
Scaled Version of 14.2*
0-3:00- 2 rounds of 6 Back Squats/6 Rack Rows
3-6:00- 2 rounds of 8 Back Squats/8 Rack Rows
6-9:00- 2 rounds of 10 Back Squats/10 Rack Rows
Continue to a 14 Rep Movement Max
*With remaining time in each 3:00 section, perform AMRAP Double Unders

06
Mar

Today’s WOD – Friday 3/7


by: Liz Cafaro

CrossFit Country

Friday, March 7
Don’t forget – Open WOD 14.2 will be done on Monday, March 10th
Main Floor
Strength.Skill: Snatch - 7 Sets of 2 Reps
WOD: (Courtesy of CF Mayhem)
30 Back Squats (135/95)
30 Shoulders to Overhead (115/75)
30 Thrusters (95/55)
*RTG: 225-185-135 for Males; 135-115-95 for Femals

MetCon
Buy In: Row 40 seconds on, 20 seconds off for 12 Minutes
WOD: “3″
3 x 5 Minute AMRAPs of (1 minute rest between each)
AMRAP 1:
10 Deadlifts
20 Flutter Kicks
AMRAP 2:
10 Power Cleans
15 Hip Raises
AMRAP 3:
10 Push Ups
10 3-Way Sit Ups