Category: Workout of the Day

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

10/20/2014
20
Oct
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Main – CrossFit

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Weightlifting
1: Jerk (2RM)
2: Front Squat (2RM)
Metcon
Cindy XXX (AMRAP – Reps)

Complete as much as possible in 20 minutes of:
10 Pull-ups
20 Push-ups
30 Squats
15 Pull-ups
30 Push-ups
45 Squats
20 Pull-ups
40 Push-ups
60 Squats
25 Pull-ups
50 Push-ups
75 Squats
30 Pull-ups
60 Push-ups
90 Squats

10/17/2014
17
Oct
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Main – CrossFit

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Metcon
Metcon (AMRAP – Rounds and Reps)

With a running clock perform the following:
0:00-5:00
2 rounds
100m sprint (4 burpees at the turn)
2 muscle ups
8 cleans (155/105)
2 muscle ups

5:00-15:00
100 wall balls (20/14)

15:00-20:00
amrap:
8 chest to bar pull ups
16 air squats
24 double unders

–score will be total of rounds and reps for the final amrap! Please note your times for the first two parts in your description!

10/15/2014
15
Oct
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Main – CrossFit

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Weightlifting
1: Back Squat (4RM)
2: Power Clean (3RM)
Metcon
Metcon (Time)

3 rounds for time:
24 KBS (53/35)
12 KB push ups
6 turkish get ups

-kettle bell must be upside down for the push ups… both hands on the bottom of the KB with everything being balanced on the handle of the KB.

Rx+: (70/53)

10/14/2014
14
Oct
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Main – CrossFit

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Warm-up
Warm-up (No Measure)

PVC Circuit
-Then-
400m Run with any object

Battle Ropes:

3×20 seconds
Rest 10 seconds between each movement.
Rest as needed between each set.

A. Alternating Side Lunges
B. Power Slams R/L
C. Alternating Squats
Metcon
Metcon (AMRAP – Rounds and Reps)

Against a 25 minute running clock:

2k Row
800m Run
1k Row
400m Run

-Then with remaining time:

AMRAP:
5 Pull Ups
10 Push Ups
15 Air Squats

10/13/2014
13
Oct
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Main – CrossFit

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Weightlifting
1: Behind The Neck Jerk (1RM)
2: Push Press (4RM)
3: Jerk Dip Squat (4RM)
Metcon
Metcon (Time)

For time:
30 calories on the assault bike
30 power clean and jerk (135/95)
30 toes-to-bar
400m run

Rx+: (155/105)