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Category Archives: WOD

05
Mar

Today’s WOD – Thursday 3/6


by: Liz Cafaro

CrossFit Country

Thursday, March 6
Main Floor
“Ring Practice”
2 Rounds
Work Minute of
-Muscle Up
-Hollow Rock
-Dip
-Side Plank L/R
-Pull Up (strict)
-Kettlebell Deadlift
-Push Up
-Rower
Rest 2 Minutes

MetCon
WOD: “Dealer’s Choice”
Partners Split a Deck of Cards
Suit = Movement
Number = Reps (face cards and aces = 10 reps)
Hearts = Kettlebell Sumo Deadlift High Pulls
Spades = Rack Rows
Diamonds = Tuck Crunches
Clubs = Double Unders/Single Unders (2:1)
Cash Out: 3 Sets of
30 Wall Sit Twists (15 per side)
15 Weighted V-Ups
15 Supermans

04
Mar

Today’s WOD – Wednesday 3/5


by: Liz Cafaro

CrossFit Country

Wednesday, March 5
Main Floor
Strength/Skill: 5-7 Sets of 3 Cleans
Work up to 65% of 1 Rep Max then perform the sets at that weight.
WOD: 5 Rounds for Time of
5 Cleans (135+/95+)
10 Handstand Push-Ups (or Dumbbell Presses)
15 GHDs (or Weighted Sit Ups)

MetCon
Buy In: 3 Rounds – 1 Minute On, 15 Seconds off to Change Stations of
Air Dyne
Bicycles
Slam Balls
WOD: “Making Superman”
16 Minute AMRAP of
200 Meter Run with Slam Ball
7 Manmakers (Push Up, Left Row, Right Row, Clean and Press)
14 Weighted Sit Ups

03
Mar

Today’s WOD – Tuesday 3/4


by: Liz Cafaro

CrossFit Country

Tuesday, March 4
Main Floor
Strength: 5 Sets Each of
2 Jerks
5 Box Jumps
WOD: 3 Rounds of
400 Meter Run
20 Air Squats
20 Lunges
10 Burpees
Cash Out: 5 sets of
20 Half Moons (10 per side)
*Rest 1-2 minutes after each set.

MetCon
Buy In: 45 seconds on, 15 seconds off
Switch between Double Unders and Grasshoppers
WOD: “Rock and Row”
4 Rounds for Time of
Rx: 500 Meter Row
10 Squat Clean Wall Balls (14/20)
15 Hollow Rocks
Scale: 500 Meter Row
10 Squat Clean Wall Balls
15 Snap to Hollow

02
Mar

Today’s WOD – Monday 3/3


by: Liz Cafaro

CrossFit Country

Monday, March 3
Main Floor
Strength: 5 sets
A) Back Squats x 3 @ 75%; or Heavy as Possible (HAP)
B) Hang Power Cleans x 3 @ 65%; or HAP
*Clock will be set for 2 minute increments. Must be performed as superset. If bar is dropped on Hang Power Cleans, there will be a penalty (TBA).
WOD: For time
25 Dumbbell Deadlifts @ 35/55
24 Pull-Ups
23 DB Front Squats @ 35/55
22 Toe-2-Bar
21 Dumbbell Thrusters @ 35/55
20 Calorie Row
*RTG add 1 more round
19 Dumbbell Deadlift
18 Pull-Ups
17 Dumbbell Front Squats
16 Toe-2-Bar
15 Dumbbell Thrusters
14 Calorie Row

MetCon
Cash In: 6 x 100 Meter Run
WOD:15 Minute AMRAP of
10 Burpee Pull Ups
20 Overhead Lunges with Plate (10 per leg)
25 Single-Leg V-Ups
Every Minute on the Minute, perform 5 Kettlebell Swings
Cash Out: 2 Rounds, 1 Minute Per Movement
Center Plank
Left Plank
Right Plank

26
Feb

Today’s WOD – Thursday 2/27


by: Liz Cafaro

CrossFit Country

Thursday, February 27
Main Floor
Strength/Skill: For Minimal Sets
30-50 Dips
Perform reps in as few sets as possible. Rest as needed. Weight can be added.
30-50 Split Lunges
Perform reps in as few sets as possible. Think of these as as stretch, slow and steady. Rest as needed. Weight can be added.
WOD: “Monkey Business”
1 Minute Monkey Bar Work
1 Minute Handstand Balance/Tommy Taps/Handstand Walk
1 Minute Traverse Pull-Up Rings
1 Minute Pike Ups with Agility Cones
1 Minute Tuck Lever Work
1 Minute Glute Bridge (Little Mermaid Style)
Then: 10 Minute Row/Run for Max Meters

MetCon
Buy In: 4 x 500 Meter Row
WOD: “Roll Away”
Dice WOD/18 Minute AMRAP (1st Roll = Movement; 2nd Roll = Rep Count)
1 = Slam Balls
2 = Burpees
3 = 3-Way Sit Ups
4 = Kettlebell Sumo Deadlift High Pulls
5 = Box Dips
6 = 3-Way Leg Lifts

25
Feb

Today’s WOD – Wednesday 2/26


by: Liz Cafaro

CrossFit Country

Wednesday, February 26
Main Floor
Strength/Skill: 5-7 Sets
1 Power Clean + 2 Front Squats
Build up to as heavy as possible
WOD: For Max Reps
A) 2 Minute Wall Balls
1 Minute Rest
B) 2 Minute Rope Climbs OR 3 Single-Arm Ring Rows (per arm)
1 Minute Rest
C) 2 Minute Burpees OR Push Ups
1 Minute Rest
D) 2 Minute Ring Rows OR Transition Work

MetCon
Buy In: 2 x 400 Meter Run
WOD: Minute Mayhem
4 Rounds, 1 Minute Per Station
Double Unders
Kettle Bell Swings
Center Plank
Airdyne
Farmer’s Carry
Flutters
Cash Out: 3 Rounds of
10 Toe to Bars
10 Alternating Toe Touches (2:1)

24
Feb

Today’s WOD – Tuesday 2/25


by: Liz Cafaro

CrossFit Country

Tuesday, February 25
Main Floor
Strength: Jerk Complex – Partner
(Heavy Jerk Dip + Jerk) x 2 reps for 5-7 sets
WOD: 3 Rounds of
8 Push Presses
400 Meter Run
*Work to Rest is 1:1; if you finish 1 round in 2:30, you will rest 2:30. Try and maintain your splits. Keep them within 10 seconds of each other.
Cash Out: Row 30 secs on, 30 seconds off for 15 rounds

MetCon
Buy In: Row 40 seconds on, 20 seconds off for 10 rounds
WOD: “By Threes”
18-15-12-9-6-3
Box Jumps
Push Presses
Front Rack Lunges
Leg Lifts
Cash Out: Mini Tabata – 40 seconds on, 20 seconds off x 8 movements
Russian Twists
Tuck Crunches
Hip Raises

24
Feb

Today’s WOD – Monday 2/24


by: Liz Cafaro

CrossFit Country

Monday, February 24
Main Floor
TBA

MetCon
Buy In: 3 Rounds of
30 Single Unders
10 V Ups
5 Burpees
WOD: Choose an Option
Option 1:
400 Meter Run
25 Pull Ups
25 Air Squats
25 Push Ups
25 Sit Ups
200 Meter Run
25 Pull Ups
25 Air Squats
25 Push Ups
25 Sit Ups
400 Meter Run
Option 2: 5 Rounds of
10 Pull Ups
10 Air Squats
10 Push Ups
10 Sit Ups
200 Meter Run

20
Feb

Today’s WOD – Friday 2/21


by: Liz Cafaro

CrossFit Country

Friday, February 21
Main Floor
Strength: 5-7 Sets of 2 Clean Pulls + Clean High Pulls
WOD: 11.2 Open WOD
15 Minute AMRAP of
9 Deadlifts (155/100)
12 Hand-Release Push Ups
15 Box Jumps or Step Ups (24″/20″)

MetCon
Buy In: 3 Rounds of
5 Pull Ups
10 Squats
20 Heel Taps
WOD: “Top Team”
Teams of 4, 2 stations, 1 minute rest in between stations
4 rounds of 4 movements, 30 seconds a movement
Rotation 1:
Shuttle Runs
Dumbbell Snatches
Tuck Crunches
Push Ups
Rotation 2:
Rowing
Mountain Climbers
Jump Lunges
Floor Wipers

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