Yellowstone CrossFit WOD | Workout Of the Day


Yellowstone CrossFit – CrossFit



Old School Style Down and Back:

Hamstring Kicks

Bear Crawl

Broad Jumps

Duck Walk

Side Lunge (lean into each leg and then pivot on your lead foot and start again, at EZ Seminar)

Metcon (AMRAP – Rounds and Reps)

AMRAP x 12:00 min:

9 Power Snatch

9 Lateral Jumps over bar

9 T2B
You are picking the weight for this workout. Let your ability and how your body is feeling today determine what is the right load for the power snatches. Choose a weight that you can complete 9 unbroken reps for most of the rounds.


Overhead Squat (5×3 @ 60%+)

5X3 Overhead squats with a 3 second pause in the bottom. Again focusing on overhead position and a good squat. Add 5-10% over last week. Don’t let your form break down.


Yellowstone CrossFit – CrossFit


Plank Challenges:

1. practice plank (core tight, pressing through shoulders)

2. follow coaches directions left and right, move that way holding the plank position

3. Plank war – hold your partner’s hand and see who can hold position the longest.

4. Plank war – put hand together and try to push partner out of plank.


Thruster (1 RM Thruster)

Take 20 minutes to establish a 1 RM Thruster from the rack.


Metcon (AMRAP – Reps)

AMRAP x 12 min:

3 Hang Power Snatch (#115/75)

3 Back Squats (#115/75)

3 Push-ups

6 Hang Power Snatch

6 Back Squats

6 Push-ups

9 Hang Power Snatch

9 Back Squats

9 Push-ups

12 Hang Power Snatch

12 Back Squats

12 Push-ups

if you complete the round of 12’s move on to 15’s and so on…


Yellowstone CrossFit – CrossFit


Row 10 Calories

Hang from the Rig – traverse side to side from one upright to the other and back

Sit in a good Squat 1 min. (use the Rig to help you balance)

Row 10 Calories

Hang from the Rig – Turn 360 degrees x 3

10 Front Squats with empty bar


Complete a set of max effort bench press at 90% of your body weight then immediately do a max effort set of strict pull ups. Wait 2-3 minutes and repeat.

Bench Press (4x ME @ 90%)

Pull-ups (4x max effort)


Metcon (Weight)

In 6 min:

Row 500m then…

with the time remaining complete as many Squat Clean and Jerk as possible. You choose your weight for the C+J. Your score will be total weight moved!
You are choosing your weight for this WOD. You can choose a lighter weight and go for higher reps or heavier and fewer reps. It’s up to you! A suggestion would be to choose a weight that will allow you to keep moving without a lot of standing around!


Yellowstone CrossFit – CrossFit


Using an empty bar do 5 rounds not for time:

5 thrusters

5 C2B pull-ups on a box (the bar should be just below your collar bones standing on the box. You can have 1 or 2 feet on the box to assist in the pull up. Even if you can do C2B pull-ups, use the box to help yourself to solidify the arch/hollow/pull to chest positions)


Front Squat (5×3 @ 65% – 3 second pause in the bottom)

5 sets of 3 front squats at 65% of your 1 RM. We are still focusing on good form and staying tight. If you feel like your for is starting to deteriorate you can drop weight.


Metcon (AMRAP – Reps)

Open 16.1 (Modified)

AMRAP x 20 min.

12 Overhead lunges (#95/65)

8 Bar-facing Burpees

12 Overhead lunges (#95/65)

8 C2B
The actual Open 16.1 had overhead walking lunges. To save space, we are going to stay put and do stationary lunges. Bar-facing burpees start with a burpee and end by jumping over the bar, always a two-footed jump.


Yellowstone CrossFit – CrossFit


Musical Med-balls: If you get out, still join into the movement of the round, just stand to the side.

round 1 = lunges

round 2 = hop on one foot

round 3 = burpee jump

round 4 = duck walk



Overhead Squat (5×3 @ 60% – 3 second pause in the bottom)

Again this week working on good positioning overhead and stability in the bottom of the squat. Only add weight if you feel you are maintaining good form. Ask a coach to watch you if you are unsure.


Metcon (Time)

For Time:

40 DU

40 WB (#20/14)

rest 3 min.

30 DU

30 WB (#20/14)

rest 2 min.

20 DU

20 WB (#20/14)

*Penalty for dropping/stopping during a round of WB is 20 burpees for each stop. Complete the burpees after each round of WB before you start your rest time for that round.