Category: Workout of the Day

07/24/2014
24
Jul
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Main – CrossFit

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Open Gym
Open Gym (No Measure)

Work on your weaknesses or make up a workout that you missed earlier this week! Have fun!

07/23/2014
23
Jul
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Main – CrossFit

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Metcon
Metcon (3 Rounds for reps)

From 0:00 to 7:00 perform:
3 rounds
10 burpees over the bar
15 deadlifts (165/105)
20 double unders

From 7:00 to 14:00 perform:
3 rounds
10 pull ups
15 shoulder-to-overhead (75/45)
20 KBS (53/35)

From 14:00 to 21:00
800m run
-then amrap
toes-to-barIf you do not complete a certain set within the time limits please make note of it and move on as your score is reflected by reps completed per round. Each round is scored by reps completed.

07/22/2014
22
Jul
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Main – CrossFit

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Weightlifting
Split Jerk (1RM)

10-15 minutes to find heaviest possible split jerk.
Metcon
Metcon (Time)

Happy Birthday Coovette!!

3 rounds for time:
7 stone to shoulder squats (90/70)
7 HSPU
24 double unders
-then
cash out: 91 double unders

07/21/2014
21
Jul
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Main – CrossFit

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Weightlifting
Front Squat (1xME)

5 @ 70%
3 @ 80%
1 @ 90-95%
1 @ 95-100%
1 @ 100-100+%
1 @ 100+%

Metcon
Metcon (Time)

For time:
50 Jumping back squats (45/35)
50 Hang power cleans
50 Shoulder to overhead

Rx+: (115/75)
*use the same weight for all three movements. do not partition the reps… complete as written.

07/18/2014
18
Jul
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Main – CrossFit

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Weightlifting
1: Pausing Back Squats (5×3)

Pause for 2-3 seconds at the bottom of the squat without sacrificing core stability.
2: Prowler Push (3×1)

3 attempts to find the heaviest down and back prowler push possible.
Metcon
Amanda (Time)

9-7-5
Muscle-ups
Snatch, 135#/95#

07/16/2014
16
Jul
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Main – CrossFit

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Weightlifting
Metcon (Weight)

EMOM for 16 minutes:
1 snatch pull + 1 full snatch

-use 80-85% of your 1RM snatch.
Metcon
Metcon (Time)

For time:
30-20-10
deadlift (185/110)
burpee over the bar
Midline
Metcon (No Measure)

3 rounds for completion:
ME hip extension hold
ME GHD sit up hold

07/15/2014
15
Jul
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Main – CrossFit

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Weightlifting
clean and front squat complex (1RM)

1 squat clean
1 hang squat clean
1 front squat
Metcon
Flight Simulator (Time)

5-10-15…45-50-45…15-10-5
double-unders
Midline
Metcon (No Measure)

For completion:
50 barbell roll outs
50 Turkish sit ups
50 flutter kicks
50 ring knee tucks