Category: Workout of the Day

04/23/2014
23
Apr
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Main – CrossFit

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Weightlifting
1: Clean and Jerk (3×2 @ 70%)
2: Clean Pull (3×3 @ 90%)
3: Deadlift (3×3 @ 100% of 1RM clean)
4: Back Squat (5×3 @ 75%)
Midline
Metcon (Time)

4 rounds for time:
5 strict toes-to-bar
10 KB windmills (45/30)

04/22/2014
22
Apr
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Main – CrossFit

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Weightlifting
1: 1 Muscle Snatch + 2 Snatch Balance (1×1)

Work up to the heaviest Muscle Snatch possible followed by 2 snatch balances. Do not put the bar down between reps.
2: Overhead Squat (2×2 @ 65%)

work up to 1 rep @ 80% of your 1RM and then perform 2 rounds of 2 reps at 65% of your 1RM
Metcon
Kelly (Time)

5 Rounds for time of:
400m Run
30 Box Jumps, 24” / 20”
30 Wall-Ball Shots, 20# / 14#

04/21/2014
21
Apr
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Main – CrossFit

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Weightlifting
1: Snatch (3×2 @ 70%)
2: Snatch Pull (3×3 @ 90%)
3: Front Squat (5×3 @ 75%)
Metcon
Metcon (AMRAP – Rounds and Reps)

8 minute amrap:
10 sit-ups
8 v-ups
6 alternating around the worlds

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