Workout of the Day

Tuesday March 9, 2021

A. Strength: Squat Clean & Jerk

Part A: Hang Squat Clean: 5x2 reps@ 75%

Part B: Squat Clean & Jerk: 5x3 reps @ 70%

 

B. "Running Christine"

3 Rounds

  • 400M Run

  • 12 Deadlifts (bodyweight)

  • 21 Box Jumps (24/20)

C. Post WOD Accessory Work:

4 x 5 Bench Press

4 x 7 Barbell Bentover Rows

Wednesday March 3, 2021

A. Olympic Lifts- 1RM Test

Strength 1: Take 15-20 minutes to establish a 1RM Snatch

Strength 2: Take 15-20 minutes to establish a 1RM Clean & Jerk

B. "Swinger Party"

For time (7 min cap)

  • 100 Unbroken Russian KB Swings (52/35)

  • *Each time athlete breaks- 5 Burpees

Tuesday February 9, 2021

A. Handstand and Handstand Push-Up 

Skill Work

 

B. For Time:

15-12-9

STOH (105/75)

Box Step-Ups (24/20in)

-Rest 1:30-

12-9-6

Power cleans (135/95)

Box Step-Ups

-Rest 1:30-

9-6-3

GTOH (145/105)

Box Step-Ups

C. 3 Rounds:

:30 Plank Hold

:30 Side Plank (each side)

:30 Plank Hold

1:00 Rest

Wednesday February 3, 2021

A. 1&1/4 Front Squats

Set 1&2: 4@50%

Set 3&4: 3@60%

Set 5&6: 2@65+%

 

B. 3 x 3:00 AMRAP

500M Row

Max GTOH

-2:00 Rest-

1st AMRAP: (115/85)

2nd AMRAP: (135/95)

3rd AMRAP: (155/110)

 

C. 3 Rounds

1:00 Farmers Cary

1:00 Plank

1:00 Rest

 

Tuesday January 26, 2021

A. Strict Press- Deload Week

4x5 @ 60%

B. 7:00 AMRAP (Open 12.5)

3-6-9-12-15...

Thrusters (100/65)

Chest-to-Bar

-5:00 Rest-

7:00 AMRAP

3-6-9-12-15...

Power Cleans (135/95)

Toes-to-Bar

C. 3 Rounds

5 Bench Press

5 DB Bent-Over Row (each arm)

Wednesday January 20, 2021

A. Deadlifts

Set 1: 10@50%

Set 2: 10@60%

Set 3: 8@75%

Set 4: 6@85%

Set 5: 4@90%

B. 4 Rounds for Time

5 Burpee Box Jump Overs (24/20in)

10 Overhead Squats (95/65)

200M Run

C. 3x10 Hip Thrusts

Wednesday January 13, 2021

A. Overhead Squats

10:00 E2MOM

1 Pause OHS (5 sec pause in bottom of Squat)

+ 2  OHS

 

B. 12:00 EMOM

Min 1: 5 Hang Power Snatch (105/75) + Max Unbroken Toes-to-Bar

Min 2: 15/12 Cal Row

Min 3: 5 Thrusters (105/75) + Max Toes-to-Bar

Min 4: 100M Sprint

 

C. 4x10 Barrel Rolls

Friday January 8, 2021

A. 10:00 E2MOM Deadlift

Set 1: 10 @ 50%

Set 2: 10 @ 60%

Set 3: 10 @ 70%

Set 4: 8 @ 75%

Set 5: 6 @ 80%

 

B. 4 Rounds For Time

8 Front Rack Lunges (95/65)

8 Sit-Ups

6 Hang Squat Cleans (95/65)

6 Handstand Push-Ups

4 Thrusters (95/65)

4 Muscle-Ups (Scale: 8 Pull-Ups + 8 Dips)

 

C. Overhead Mobility Work

Monday January 4, 2021

A. Clean & Jerk Complex

Every :90 for 9:00

1 Clean Deadlift + 1 Hang Power Clean + 1 Jerk

 

B. 15-12-9

Front Squats (115/85)

30-24-18

Alternating Dumbell Snatch (50/35)

-500M Row after each round-

 

C. Mobility

Monday December, 28 2020

A. 10:00 E2MOM Tempo Front Squats

Sets 1 & 2: 5 @ 60%

Sets 3 & 4: 3 @ 65%

Set 5: 2 @ 70%

 

B. Bergeron Beep Test

EMOM…for as long as possible

7 Thrusters (75/55)

7 Pull-Ups

7 Burpees

 

C. 3x :30 Plank + 10 Plank Leg Raises & 10 Plank Arm Raises

Monday December 21, 2020

12 Days of Christmas WOD

1 100m Run

2 Front Squats (135/95)

3 Clean & Jerks (135/95)

4 Handstand Push-Ups

5 Wallballs (20/14)

6 Kettlebell Swings (53/35)

7 Toes-to-Bar

8 Box Jumps (24/20)

9 Pull-Ups

10 Sit-Ups

11 Deadlifts (135/95)

12 Bar-Over Burpees

Monday March 8, 2021

A: Conditioning

EMOM, 12 Minutes

  • Odd: 15 Calorie Row

  • Even: 15 Sit Ups 

Part B: Mash Up

AMRAP 5 Minutes

  • 60/50 Calorie Row + 1 Round of Sindee**, then in time remaining,

  • Max rep, Power Cleans (135/95)

Rest 5 minutes, then:

AMRAP 5 Minutes

  • 40/30 Calorie Row + 2 Rounds of Sindee, then in time remaining,

  • Max reps, Power Cleans (155/105)

Rest 5 Minutes, then:

AMRAP 5 Minutes

  • 20 Calorie Row + 3 Rounds of Sindee, then in time remaining,

  • Max reps, Power Cleans (185/125)

** Sindee:

5 Toes-to-bar

10 Push-Ups

15 Air Squats

Tuesday March 2, 2021

A. Skill Work: Double Unders

B. "Love Boat"

  • 5 Rounds of Cindy*, then

  • 3 Rounds of DT**, then

  • 1000 Meter Row

*1 round of Cindy = 5 Pull ups + 10 Push Ups + 15 Squats

**1 round of DT = 12 Deadlifts + 9 Hang Power Cleans + 6 Shoulder to Overhead (155/105)

C. Tabata Sit-Ups

Monday February 8, 2021

A. Strength: Thrusters

E2MOM 8

3 Thrusters (from the rack)

*Build to a heavy set of 3

 

B. Cindy & Then Some

1200M Row

120 Double Unders

6 Rounds of CTB Cindy

*Cindy=5 Pull Ups + 10 Push Ups + 15 Air Squats

Tuesday February 2, 2021

A. Strict Press

1RM Re-Test

B. 4 Rounds

3 Muscle-Ups

6 Handstand Push-Ups

12 Box Jumps (24/20)

400M Run

C. 3x12 V-Ups

Monday January 25, 2021

A. Back Squats

10:00 E2MOM

Set 1: 5@70%

Set 2: 5@75%

Set 3-5: 3@85%

 

B. For Time:

40-30-20-10 Sit-Ups

15-9-6-3 Calorie Row

10-8-6-4 Alt. Single Arm Devils Press (50/35)

 

C. Cash Out

3x10 Bulgarian Split Squats

 

 

 

Tuesday January 19, 2021

A. Strict Press

Set 1:  5@65%

Set 2: 5@75%

Set 3: 3@85%

Set 4: 1+@90%

 

B. "MLK" Partner WOD

1000M Row

63 Power Cleans (95/65)

64 Wall Balls (20/14)

64 Pull-Ups

65 Kettlebell Swings (53/35)

68 Front Squats (95/65)

C. 3 Rounds

    8 Bench Press

    8 Bent-Over DB Rows

    3x 20 Hollow Rocks + :20 Hollow Hold  

 

Tuesday January 12, 2021

A. Strict Press

Every :90 for 7:30

5 @ 60%

5 @ 65%

3 @ 70%

3 @ 80%

3+ @ 85%

B. 4 Rounds For Time

5 Strict Pull-Ups

10 Deadlifts (185/125)

15 Alternating Step-Ups

20 Sit-Ups

C. 3 Rounds

10 Bench/Floor Press

8 Barbell Rows

 

Wednesday January 6, 2021

A. Snatch Complex

10:00 E2MOM

1 High Hang Snatch + 1 Hang Snatch + 1 Snatch

*Build to a heavy set*

*

B. 3 Rounds

As far as you can get in 3:00:

6-9-12-15-18-21...

-Overhead Squats

-Toes-to-Bar

Rest 3:00 Between Sets

 

C. Mobility

Wednesday December 30, 2020

A. Deadlift

Establish 1RM

B. 10:00 AMRAP

12/9 Calorie Row

15 Toes-to-Bar

21 Wallballs

12

C. Handstand Skill Work

- Static Handstand Holds

- Handstand Push-Up Practice

and/or

-Handstand  Walking Drills

Wednesday December, 23 2020

A. 10:00 E2MOM Snatch Complex

1 Snatch Deadlift + 1 Snatch High Pull + 2 Hang Power Snatch + 3 Overhead Squats

 

B. 7:00 AMRAP

10 Power Snatches (95/65)

3 Muscle Ups

 

C. Accessory:

4x 8 Front Rack Step Ups

4x 10 Barbell Hip Thrusts

Friday December 18, 2020

A. 10:00 E2MOM 3 Deficit Deadlifts

*Work to heavy set of 3

B.

3 min: 400m Run + Max Thrusters (95/65)

-2 min Rest-

3 min: 400m Run + Max Toes to Bar

-2 min Rest-

3 min: 400m Run + Max Deadlifts (135/95)

-2 min Rest-

3 min: 400m Run + Max Handstand Push-Ups

C. Mobility

Friday March 5, 2021

A. Strength: Front Squat

E2MOM, 10 Minutes: 3 Front Squats @ 65% + 3-5 Dips

B. "Speed Racer"

10-9-8-7-6-5-4-3-2-1

  • Deadlift (155/105)

  • Handstand Push Ups

  • Hill Sprint

Monday March 1, 2021

A. Snatch Complex

In 15:00- Establish heaviest rep for the day of

1 Power Snatch + 1 Overhead Squat

 

B. "Grettel"

10 Rounds (cap 12 minutes)

  • 3 Clean & Jerks (135/95)

  • 3 Burpees over the Bar

C. Cash Out: 3 Rounds

:30 Plank + :30 Side Plank (L) + :30 Plank + :30 Side Plank (R)

Friday February 5, 2021

A. Deadlift Week 5

Set 1:  6@75%

Set 2: 4@80%

Set 3: 4@85%

Set 4: 2@90%

Set 5: 2@95%

B. 10:00 AMRAP

8 Toes-to-Bar

8 Single Arm DB Thrusters (50/35)

24 Double-Unders

C. 3x8 Hip Thrusts

 

Monday February 1, 2021

A. E2MOM 10:00

1 Power Snatch + 2OHS

B. 16:00 AMRAP

8 Single Arm DB Clean & Jerk (50/35)

16 DB Facing Burpees

8 Alternating DB Snatches (50/35)

C. Tabata Hollow Holds

 

Friday January 22, 2021

A. Snatch Complex

10:00 E2MOM

1 Power Snatch + 1 Hang Squat Snatch

B. For Time:

100 Double-Unders

Then...

21-15-9

Hang Power Snatch (95/65)

Toes-to-Bar

Then...

100 Double-Unders

C. 4x :30 Mountain Climbers + :30 Plank

Friday January 15, 2021

A. Deadlift

Set 1: 10@55%

Set 2: 10@65%

Set 3: 8@75%

Set 4: 6@80%

Set 5: 4@85%

 

B. 4 Rounds

400M Run

15 Burpees

10 Ground-to-Overhead (135/95)

C. Mobility

 

Monday January 11, 2021

A. 10:00 EMOM 

Odd: 1 Front Squat

Even: 2 Back Squats

B. 5:00 AMRAP

3 Rounds of "The Chief" (115/85)

Max Double Unders

-2:00 Rest-

5:00 AMRAP

3 Rounds of "The Chief" (135/95)

Max Double Unders

-2:00 Rest-

5:00 AMRAP

3 Rounds of "The Chief" (155/105)

Max Double Unders

-2:00 Rest-

C. Tabata Hollow Hold

Tuesday January 5, 2021

A. Strict Press

Every :90 for 7:30 

Set 1: 5 @ 50%

Set 2: 5 @ 60%

Set 3: 5 @ 65%

Set 4: 5 @ 75%

Set 5: 5+ @ 80%

 

B. 12:00 AMRAP

9 Burpee Box Jumps

9 Push Press (105/75)

9 Chest-to-Bar Pull-Ups

 

C. Accessory Work

3x 8 Bench/Floor Press

     8 DB Rows

3x 10 Hollow Rocks + :10 Hollow Hold

Tuesday December 29, 2020

A. Strict Press

Establish 1RM

And

B. 3 Rounds For Time

25 Kettlebell Swings (53/35)

20 Box Jumps (24/20)

15 Push-Ups

10 Ring-Dips

400M Run

 

C. Optional

3 x Max Strict Pull Ups

- Rest 2:00 between sets

Tuesday December, 22 2020

A. Skill Work: Double Unders

 

B. For Time:

500M Row

Then…

3 Rounds

20 Double Unders

16 Alt Dumbbell Snatches (50/35)

12 Push-Ups

Then…

500M Row

 

C. Accessory:

3 Rounds:

5 Behind the Neck Press

100M Overhead Plate Carry

Thursday December 17, 2020

A. Strict Push/Pull

Pull:

3 Rounds

5-10 Pull-up Negatives

5-10 Strict Pull-Ups

5-10 Feet Elevated Ring Rows

 

Push

3 Rounds:

:15 Static Hold (at top of rings)

5 Ring Dip Negatives

:10 Bottom of the Dip hold

3-5 Ring Dips/ Matador Dips

B. Chest to Bar Drills

3 Rounds

5 Banded Push Aways

5 Strict (assisted or unassisted) Chest-to-Bar Pull-Ups

10 DB/KB “Bat Wings”

 

C. Pistol Progression

Click here to see previous WODs

CrossFit 15-501 Chapel Hill Pittsboro UNC Carrboro fitness workout

Monday

Tuesday

Wednesday

Thursday

Friday

Saturday

*Showers Available*

We are an Air Conditioned facility and the only gym in Chapel Hill with 24/7 Access

6am, 7:30, 8:30, 4:30pm, 5:30, 6:30

6am, 7:30, 8:30, 4:30pm, 5:30, 6:30

6am, 7:30, 8:30, 4:30pm, 5:30, 6:30

6am, 7:30, 8:30, 4:30pm, 5:30, 6:30

6am, 7:30, 8:30, 4:30pm, 5:30

9am

We are a 24/7 facility allowing both members and non-members access to the gym 24 hours a day, 7 days a week.

*Any temporary changes to the schedule or general announcements will be located on the CrossFit 15-501 Facebook page

© 2019. Proudly created by 4L Consulting, LLC