Category Archives: Workout of the Day

Warm up: kang squat, back extensions, sit ups 1 . 5 Sets of 5 Reps Each: Back Squats Deadlifts *Increase weight each set 2 . As Many Rounds as Possible in 10 minutes: 10 Calorie Row/Bike 10 Toes to Bar

Warm up: rope climb technique, empty bar work For Time: 5 Rounds: 1 Legless Rope Climb 20 Wallballs 3 Snatches 5 Rounds: 2 Rope Climbs 30 Mountain Climbers 4 Power Cleans 5 Rounds: 3 Muscle ups 40 Double Unders 5 Full Cleans

Warm up: banded good mornings, sit ups, mountain climbers 1 . 5 Sets Not For Time: 5-10 Weighted Push ups 5-10 Weighted GHD sit ups 2 . For Time: 1 Mile Run 25 Pull ups 50 Empty Bar Overhead Squats 25 Pull ups 1 Mile Run

Teams of 3 or 4 For Time: 300 Kettlebell Swings 200 Ring Rows 100 Box Jump Overs 600 Meter Run *Run Together* 100 Box Step Overs 200 Kettlebell High Pulls 300 Double Unders

Warm up: 2 minutes on a thing, 100′ high skip / 100′ back pedal / 100′ karaoke / 100′ side shuffle 1 . For Time: Run 1 Mile 2 . For Time: 50 Pull ups 50 Ball Slams 50 Calorie Row 50 Glute Ham Sit ups (go to straight if these hurt your back)

Warm up: clean and Jerk Drills 1 . Every 30 seconds for 5 minutes: 1 Hang Full Clean *same weight, not heavy, focus on speed under bar Every minute for 10 minutes: 1 Full Clean *Increase weight when you feel good 2 . For Time: 30, 20, 10, 5 Thrusters @ not heavy Box JumpsContinue reading “WOD Thursday April 29th”

Warm up: Empty bar work, back extensions, ring rows 20 Rounds for Time: 2 Muscle ups 2 Hang Power Snatch 2 Overhead Squats 6 Burpees over Bar

Warm up: sit ups, empty bar bench 1 . Bench Press: 5 sets of 3 reps Increase weight as you go 2 . As many rounds as possible in 14 minutes: 28 Double Unders 28 Push ups 28 Bench Sit ups

The 20 rep CrossFit total: Find you 20 rep max for these 3 movements: Back squat Strict press Deadlift The rules are as follows: Squat: Every rep must dip below parallel ( below parallel means the crease in the hip dipping below the height of the patella) and end at full extension of the hips. You canContinue reading “WOD Monday April 26th”