Category: Workout of the Day

08/29/2014
29
Aug
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Main – CrossFit

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Weightlifting
2 Paused Front Squat + Front Squat (5×2+1)
Midline
Metcon (AMRAP – Reps)

5 sets of:
30 seconds Max Effort Toes to Bar
30 seconds rest
*for total reps
Metcon
J.T. (Time)

21-15-9
Handstand Push-ups
Ring Dips
Push-ups

08/27/2014
27
Aug
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Main – CrossFit

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Weightlifting
1A: Weighted Stationary Dip (3×5)
1B: Pendlay Row (3×5)
1C: Thoracic Extensions
Metcon
Metcon (Time)

For Time:
100 Double Unders
20 Walking Lunges (165/105)
15 Burpees to a 6″ target
100 Double Unders
15 Burpees to a 6″ target
20 Walking Lunges (165/105)
100 Double Unders

*Back Rack Walking Lunges

08/26/2014
26
Aug
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Main – CrossFit

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Weightlifting
Back Squat (5×5)

Work up to your heaviest set of 5.
Metcon
Metcon (3 Rounds for reps)

3 Minute AMRAP:
250m row buy in
Max Effort Thrusters (45#)

:Rest 2 Minutes

6 Minute AMRAP:
500m row buy in
6 Hang Power Cleans (135/95)
3 Front Squats

:Rest 3 Minutes

9 Minute AMRAP
800m row buy in
5 Power Jerks (135/95)
10 Toes to Bar

08/25/2014
25
Aug
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Main – CrossFit

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Metcon
Metcon (Weight)

Every 2 minutes for 20 minutes (10 rds):
5 OHS
7 pull ups
9 deadliftts
-use 50-65% of your OHS
Skill
Turkish Get Up (1RM)
Metcon
1: 1-Mile Run (Time)

Max Effort 1-Mile Run
2: Metcon (No Measure)

(time permitting)
50 double tap russian twists (70/53)

8/22/2014
22
Aug
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Main – CrossFit

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Metcon
1: Metcon (Weight)

EMOM 8 Minutes:
1 Power Clean
1 Hang Squat Clean
1 Squat Clean65-70% of 1RM Clean
Metcon
2: Metcon (Time)

For Time:
21-15-9-6-3
HSPU
Muscle Snatch (75/45)
Burpees

Time Cap: 20 MinutesAdd 1 sec to Time Cap for every rep not completed.

OPEN GYM
21
Aug
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Main – CrossFit

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08/20/2014
20
Aug
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Main – CrossFit

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Skill
Metcon (Distance)

Max Effort Standing Box Jump
Weightlifting
1: Snatch Pull (3×3)
2: Snatch (3×2)
3: Front Squat (1RM)
Metcon
Metcon (AMRAP – Rounds and Reps)

Death by sprints!
-1 burpee at every turn
-start at 4 sprints add 1 every minute until failure