Category: Workout of the Day

LOFT WOD

Strength
Front Squat 10-10-10

Metcon
For Time:
30-20-10
Overhead Squat (95/65#)
Wallballs (20/14#)
-Rest 3:00-
30-20-10
Shoulder to Overhead
Assault Bike
*Woman’s Cal 21-14-7

Post WOD
1:00 Seal Stretch
1:00 Toe Touch Stretch
1:00 Butterfly Stretch

LOFT at Home

Accessory
3 Sets:
20 Glute Bridges
7/7 Bulgarian Split Squats
7 – 1 and ¼ Goblet Squat
20 Hollow Rocks

Metcon
For Time:
30-20-10
DB Overhead Squat
Wallballs
-Rest 3:00-
30-20-10
DB Shoulder to Overhead
Assault bike
*Woman’s Cal 21-14-7

Loft Remote

WB: DB Goblet Thruster
Bike: 400-200-100m Run

Post WOD
1:00 Seal Stretch
1:00 Toe Touch Stretch
1:00 Butterfly Stretch

LOFT WOD

Metcon 
AMRAP x 10
21-15-9-6-3
Hang Power Snatch (75/55#)
Bar Facing Burpee

Rest 2:00

AMRAP x 10
21-15-9-6-3
Deadlifts (135/95#)
Row Calories

Rest 2:00

AMRAP 5
Burpee Box Jump Overs (24/20″)

Post WOD
1:00/side Straddle Stretch

LOFT at Home

Metcon 
AMRAP x 10
21-15-9-6-3
Kettlebell Snatch
KB Facing Burpee

Rest 2:00

AMRAP x 10
21-15-9-6-3
Heavy Single KB DL
Row Calories

Rest 2:00

AMRAP 5
Burpee Box Jump Overs

Loft Remote

AMRAP x 10
21-15-9-6-3
KB/DB Swings
KB/DB Facing Burpee

Rest 2:00

AMRAP x 10
21-15-9-6-3
Double DB Deadlifts
Row Calories

Rest 2:00

AMRAP 5
Burpee Box Jump Overs

Post WOD
1:00/side Straddle Stretch

LOFT WOD

Metcon 
Split Reps Any Way:
150/105 Cal Bike
125 Double Unders
100 Box Jumps
50 Pull-Ups
25 D-Ball to Shoulder (100/70#)

Post WOD
2:00/side Couch Stretch

LOFT at Home

Metcon 
Split Reps Any Way:
150/105 Cal Bike
125 Single Under
100 Box Jumps
50 Ring Rows
25 Slam Balls

Loft Remote:

Split Reps Any Way:
1600m Run
125 Single Under
100 Reverse Lunges
50 Renegade Rows
25 Up Down to Tuck Jump

Post WOD
2:00/side Couch Stretch

LOFT WOD

CrossFit Games Open 11.3 
5-Minute AMRAP of:
Squat Clean (165/110#)
Jerk (165/110#)

Strength
Clean and Jerk (1RM)

Post WOD
1:30 Hamstring Stretch (Each Side)
1:30 Couch Stretch (Each Side)

LOFT at Home

CrossFit Games Open 11.3 (DB Version)
5-Minute AMRAP of:
Double DB Squat Cleans
Double DB Jerks

Accessory
4 Rounds:
10/10 Dumbbell Seated Z-Press
-Straight into-
1:00 DB OH Hold
-rest as needed-
10/10 Dumbbell Single-Leg RDL
-Straight Into-
1:00 Jump Squats
-rest as needed-
10/10 Bulgarian Split Squats
-Straight into-
1:00 Jumping Lunges
Rest as needed between supersets

Post WOD
1:30 Hamstring Stretch
1:30 Couch Stretch

LOFT WOD

Metcon
For Time:
50/35 Cal Row
50 Alternating DB Snatches (50/35#)
40/28 Cal Row
40 Alternating DB Hang C&J
30/21 Cal Row
30 Single Arm DB Overhead Squats
20/14 Cal Row
20 Single Arm DB S20H
10/7 Cal Row
10 Alternating DB Squat Snatch

Post WOD
1:00 Up Dog
10 Speallers

LOFT at Home

Metcon 
For Time:
50/35 Cal Row
50 Alternating DB Snatches
40/28 Cal Row
40 Alternating DB Hang C&J
30/21 Cal Row
30 Single Arm DB Overhead Squats
20/14 Cal Row
20 Single Arm DB S20H
10/7 Cal Row
10 Alternating DB Squat Snatch

Loft Remote

For Time:
1000m Run
50 Alternating DB Snatches
800m Run
40 Alternating DB Hang C&J
400m Run
30 Single Arm DB Overhead Squats
200m Run
20 Single Arm DB S20H
100m Run
10 Alternating DB Squat Snatch

Core
2 sets:
20 second Hollow Hold
20 Alternating Leg V-Ups
20 Weighted Sit-Ups
-Rest 1:00-

Post WOD
1:00 Up Dog
10 Speallers