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Category Archives: WOD

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

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)

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