Yellowstone CrossFit WOD | Workout Of the Day


Yellowstone CrossFit – CrossFit


EMOM x 8 min.

Min. 1 = Jump Rope (pracitce going from fast singles to slow singles and back to fast singles)

Min. 2 = Squat challenge (sit in a squat using the rack for balance, keep toes straight ahead, torso upright and scaps pulled together)

Min. 3 = accumulate 0:30 hollow hold on the pull-up rig


Split Jerk (6 x 2 @ 95/55)

6 sets of 2 split jerks @ 95 lbs for men and 55 lbs for women. This is a split jerk, not a push press, or push jerk. If you need to use less weight then do so. Do not use more. Focus on pushing under the bar, not pressing the bar up and your landing position.


Metcon (Time)

4 Rounds for Time:

12 Ring Dips

24 Pistols Alternating (12 each side)

48 Double Unders


Yellowstone CrossFit – CrossFit


2 rounds not for time:

Walk the length of the gym Front Rack carry with light kettle bells. (hold each bell behind your shoulder, keep your shoulder blades squeezed together and core engaged)

10 Banded Good Mornings at one end of the gym

Overhead Kettlebell carry the length of the gym (active shoulders pressing up to the ceiling and core tight throughout walk)

20 high knees in place at the other end of the gym


Accumulate 1:00 hollow hold on the ground (toes together and off the ground, core tight, and elbows inline with ears)


Overhead Squat (5×3 @ 50% of 1rm – 3 second pause in the bottom.)

5 sets of 3 overhead squats from the rack with a 3 second pause in the bottom. Fight for depth and good position. Stay tight and focus on active shoulders – push the bar into the sky. If 50% is too much drop weight, ego is not your friend here patience is.


Metcon (3 Rounds for reps)

For Reps:

AMRAP x 2:00 min.

10 Deadlifts (#95/65)

5 Hang Power Cleans (#95/65)

rest 4:00 min.

AMRAP x 2:00 min.

10 Deadlifts (#125/85)

5 Hang Power Cleans (#125/85)

rest 4:00 min.

AMRAP x 2:00 min.

10 Deadlifts

5 Hang Power Cleans (#95/#65)
We aren’t just dipping our toes in the water here people, push hard and don’t stop! Each 2 min. round is meant for you to work as hard as possible, redline, and then recover in the rest time! This week we will up the weight for the middle round. Your last round is the same as the first, so see if you can match your first round score or beat it! This will be a mental challenge to hang on to the barbell even when your forearms would make Popeye jealous! Hookgrip is your friend!


Yellowstone CrossFit – CrossFit


To the Window (garage door:)-To the Wall: Lay on the floor in a hollow position. If coach yells, “to the window” you’ll roll towards the Garage door and end up back in the hollow position. If coach yells, “to the wall” you’ll roll towards the back room ending back in hollow. Coach might also call “v-up” or “bear crawl!”


CrossFit Games Open 15.1 (AMRAP – Rounds and Reps)

9-Minute AMRAP of:

15 Toes To Bar

10 Deadlifts, 115# / 75#

5 Snatches, 115# / 75#

CrossFit Games Open 15.1A (Weight)

6-Minutes to Establish:

1-RM Clean and Jerk


Yellowstone CrossFit – CrossFit


3 rounds:

10 Goblet Squats with KB

10 KB Swings

Then Handstand Work:

Level 1 = Accumulate 45 sec. handstand hold

Level 2 = 10 handstand negatives (3 sec. down, kicking up every time)


Do a set of max effort bench press at 85% of your bodyweight followed immediately by max effort set of strict pull ups. Rest 2-3 minutes.

Bench Press (4x ME bench press at 85% of your body weight )

Pull-ups (4 x ME strict pull ups)


Metcon (3 Rounds for time)

3 rounds for times:

40 unbroken Wall Balls(#20/14)

rest 4 min. between efforts

*20 burpee penalty every time the Wall Ball drops or you break. Burpees will be done after you complete the 40 WB. Your time for that round would be the time you finish both the WB and the burpees.
Stick with us on this one! You are here getting stronger and fitter both physically and Mentally! This is like the sprint last week, you just need to go, try to turn off your brain telling you it hurts, you can do more than think!


Yellowstone CrossFit – CrossFit


Garbage ball: Split up into 2 teams and split the gym in half. There will be a bunch of objects (weights, med balls, foam rollers, etc.) spread throughout the gym. When coach yealls “Go!” your teams mission if you choose to accept it, is to get all the “trash” to the other teams side of the gym! The first team to get all the trash on the opposing side is the winner!


Hang Clean (1 rep max hang clean)

20 minutes to establish a 1 RM hang clean


Metcon (AMRAP – Reps)

EMOM x 16 min.

min. 1 = 15 Med Ball Cleans (#20/14)

min. 2 = 12/10 Calorie Row

min. 3 = 10 Burpee Box Jump-Overs (24″/20″)

min. 4 = 2 Turkish Get-ups (#53/35)