Category: Workout of the Day

10/31/2014
31
Oct
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Main – CrossFit

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Warm-up
(No Measure)

30′ Samson with a twist
30′ Inch worm to cobra
10 Squat to Hamstrings
-then-
60 sec Dead Hang Hold
50 Double Unders
20 Air Squats
20 Russian KB Swings
30′ Handstand Walk
Weightlifting
1A: Weighted Hip Extension (4X10)
Gymnastics
1B: toes-to-rings (4xME)
Metcon
Metcon (Time)

400m Run or 500m Row
15 Snatches (135/95)
400m Run or 500m Row
15 Clean and Jerks (135/95)
400m Run or 500m Row

Rx+: 155/105
***Power or Squat

10/29/2014
29
Oct
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Main – CrossFit

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Weightlifting
The CrossFit Total (Total Weight)
Metcon
Metcon (2 Rounds for reps)

5 Minute AMRAP:
30 Double Unders
8 Burpees

-Rest 2 Minutes-

3 Minute AMRAP:
20 Double Unders
5 Burpees

10/28/2014
28
Oct
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Metcon
Metcon (3 Rounds for reps)

Against a continuous running clock:

00:00-3:00
AMRAP Clusters (165/105)

3:00-10:00
AMRAP
1 Rope Climb
10 Alternating KB Snatches (53/35)
10 Turkish Sit Ups

10:00-20:00
Buy In: 400 Upside down KB Carry
AMRAP
200 Single Unders
100 Walking Lunges
50 Deadlifts (165/105)
25 Burpees over the bar
10 Muscle Ups

10/27/2014
27
Oct
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Main – CrossFit

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Weightlifting
snatch pull, hang snatch, full snatch (15 Minutes to find heaviest complex)

1 snatch pull
1 hang snatch
1 full snatch
Skill
Toes-To-Bar
Metcon
07/01/2013 (Time)

10-9-8-7-6-5-4-3-2-1
Toes to Bar
Ring Dips
Front Squats (115/75)

10/24/2014
24
Oct
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Main – CrossFit

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Weightlifting
1A: Handle Squats (4×10)
1B: Deficit Deadlift (4×3)
Metcon
Metcon (3 Rounds for reps)

3 Minute AMRAPS with 3 minute breaks between.

A. 20 Calories on Assault Bike
Then: AMRAP
10 Deadlifts (135/95)
5 Burpees over the bar

B. 15 Calories of Assault Bike
Then AMRAP:
10 Deadlifts
5 Burpees over the bar

C. 10 Calories of Assault Bike
Then AMRAP:
10 Deadlifts
5 Burpees over the bar

10/22/2014
22
Oct
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Main – CrossFit

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Weightlifting
1a: Bench Press (5×5)
1b: Pendlay Row (5×5)
Gymnastics
Pull-ups (2xME)
Metcon
Metcon (Time)

4-8-12-8-4 for time:
hang power snatch (115/75)
box jumps (30″/24″)
barbell roll outs

10/21/2014
21
Oct
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Main – CrossFit

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Weightlifting
Metcon (Weight)

Every 45 seconds for 9 minutes:
1 clean + 1 front squatuse approximately 75-80% of your 1RM clean.
Metcon
Metcon (Time)

For time:
2k row
1 mile run
200 double unders