Author Archives: Liz Cafaro

24
Mar

Today’s WOD – Tuesday 3/25


by: Liz Cafaro

CrossFit Country

Tuesday, March 25
Main Floor
Strength: 5 Rounds of
A) Front Rack Lunges x 12 reps
B) Push Press x 8 reps
*rest 90-120 seconds
WOD: 7 Rounds(EMOM x 7)
100m Run
*AMRAP Pushups, with remaining time.
Cash Out: Ring Rows- Perform the same number of ring rows as you did pushups in the workout in as few sets as possible.

MetCon
Buy In: 30 Jumping Jacks
10 Lunges
10 Push Ups
10 V-Ups
WOD: “AMRAP Love”
AMRAP #1: 5 Minutes
10 Box Jumps
10 Push Press
AMRAP #2: 5 Minutes
20 Double Unders/40 Single Unders
10 Kettlebell Swings
AMRAP #3: 3 Minutes
Burpees
Optional Cash Out: 2 Rounds
1 Minute Center Plank
45 Second Left Plank
45 Second Right Plank

23
Mar

Today’s WOD – Monday 3/24


by: Liz Cafaro

2013-open-logo-blue (1)

Monday, March 24
Main Floor

Strength: Clean Explanation and Warmup
Build up to slightly heavier set than you will use for the workout.
Pre-WOD Dynamic Warm-Up: 2-3 Rounds of
6 Calorie Row
5 Toes to Bar
4 Wall Balls (30/20)
3 Power Cleans (155/105)
2 Muscle Ups or Pull Up-Dip Combos
WOD: 14.4 Open WOD: AMRAP in 14 Minutes of
60 Calorie Row
50 Toes to Bar
40 Wall Balls (20/14)
30 Power Clean (135/95)
20 Muscle Up

MetCon
Buy In: 400 Meter Run
WOD: 14.4 Open WOD (Rx: see Main Floor WOD above)
Scale of Open WOD:
16 Minute AMRAP of
25 Calorie Row
20 Toes to Bar
15 Wall Balls
10 Cleans
5 Pull Ups
Optional Cash Out:
50 Sit Ups
50 Leg Lifts
50 Toe Touches

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

2013-open-logo-blue (1)

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