Category: Workout of the Day

04/18/2014
18
Apr
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Main – CrossFit

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Metcon
Karen (Time)

For Time:
150 Wall-Ball Shots, 20# / 14#
Weightlifting
1a: “Cable Cross-overs” (5×5)

Use our pull ups bands to determine the weight of your “cables.”add bands as you go to find the heaviest possible band combination you can accomplish for 5 reps.
1b: “Lat pull downs” (5×5)

add bands as you go to find the heaviest possible band combination you can accomplish for 5 reps.
Midline
Windshield Wipers (1xME in 5 minutes)

Attempt as many Windshield Wipers as possible in 5 minutes on the pull up bar. If you can’t complete these reps on the pull up bar then you may complete them on the ground with a barbell overhead.

04/16/2014
16
Apr
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Main – CrossFit

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Metcon
Helen (Time)

3 Rounds for time of:
400m Run
21 Kettlebell Swings, 53# / 35#
12 Pull-ups
Weightlifting
1a: Front Squat From the Ground (5×3)

The following front squats must be taken from the ground in the form of a clean. Squat clean or power clean are both acceptable as long as the bottom of the squat is obtained.Aim to use 70-80% of your 1RM Front Squat. Using the same weight for all 5 sets.
1b: Turkish Get Up (5×3)

Rx: (62/44)
Starting from on your back you must stand up to a full locked out position and then return to the bottom position without putting down the KB for 1 rep to be completed. Complete the reps on which ever arm you please. Alternating is also acceptable.

04/15/2014
15
Apr
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Main – CrossFit

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Weightlifting
Touch and Go Power Snatch (1×3)
Metcon
Metcon (4 Rounds for reps)

4 rounds for reps
3 minute AMRAP:
6 stone-to-shoulder (90/70)
6 stone squats
2 rope climbs
–rest 2 minutes

04/14/2014
13
Apr
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Main – CrossFit

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Metcon
1: Metcon (Time)

EMOM for 12 Minutes:
Even minutes: 2 Back Squats at 80-85%
Odd minutes: 5 Burpees to a 6″ target.
2: Elizabeth (Time)

21-15-9
Clean, 135# / 95#
Ring Dips

Globo Gym Friday!
10
Apr
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Main – CrossFit

Today kicks off our first day of “Globo Gym Fridays”! If you guys have any suggestions as far as movements, do not hesistate to let one of the coaches know!

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Weightlifting
1A: Barbell Curls (3×10)
1B: Skull Crushers (3×10)
Metcon
Diane (Time)

21-15-9
Deadlifts, 225# / 155#
Handstand Push-ups

04/09/2014
09
Apr
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Main – CrossFit

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Metcon
Metcon (3 Rounds for reps)

5 minute AMRAP:
3 man makers (40/25)
6 dual DB box step up (24/20)
-2 minute rest

7 minute AMRAP:
3 man makers (40/25)
6 dual DB box step up (24/20)
9 toes-to-bar
-2 minute rest

9 minute AMRAP:
3 man makers (40/25)
6 dual DB box step up (24/20)
9 toes-to-bar
12 3\4 dual DB swing (40/25)

Rx+: (50/35) ((box stays the same))

04/08/2014
07
Apr
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Main – CrossFit

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Warm-up
Warm-up (No Measure)

3 Rounds:
100m Sled Drag (135/90)
10 Kips
8-10 Pendlay Rows with empty bar
8-10 Thrusters with empty bar
Metcon
1: Metcon (Time)

EMOM for 12 Minutes:
Even minutes: 6 Pendlay Rows
Odd minutes: 6/4 Strict Handstand Push UpsLog in 12:00 for time. Note weight used for Pendlay Rows and scale (if any) for Strict Handstand Push Ups.
2: Metcon (AMRAP – Rounds and Reps)

15 Minute AMRAP:
200m Sled Drag (180/105)
50 Double Unders
20 Wall Balls (20/14)
5/3 Bar Muscle Ups

No Bar MU:
(