Workout of the Day – Page 173

WOD Friday November 29th

Warm up: 30 kb swings / 30 air squats / 30 sit ups Every minute on the minute for 30 minutes: Hang clean x 2 + Jerk x 2 2. Seated Box jump x 4 3. Strict pullups x the right number

Warm up: 200 meter run / 100′ high skip / 100′ side shuffle / 100′ butt kickers One class today. 9:30 Be there. “Earn your Turkey” Partners of 2 or 3 For Time: 200 Meter run 20 Thrusters 200 Meter run 40 Wollymockers 200 Meter run 60 Deadlifts 200 Meter run 80 Burpees 200 Meter run 100Continue reading “WOD Thursday November 28th”

WOD Wednesday November 27th

Warm up: 1000 Meter Row For Time: 10 Muscle ups 20 Power Cleans 30 Glute Ham Sit Ups 40 Pistols Per leg 30 Glute Ham Sit Ups 20 Power Cleans 10 Muscle ups

WOD Tuesday November 26th

Warm up: 2 minutes on a thing / empty barbell work Every 90 Seconds for 8 sets: Pause below the knee snatch + Hang Snatch 2. 5 Rounds for time: 10 Overhead squats @ 75 / 53 10 Sumo deadlift high pulls @ 75 / 53

WOD Monday November 25th

The Gym will be open for one workout on Thursday at 9:30. Happy Thanksgiving. Warm up: 400 meter run / 12 Glute ham raises / 12 step ups per leg Every 2 minutes for 20 minutes: 3 Front Squats + 6 Burpees 2. For time: 20 Pullups 20 Box jumps 20 Toes to bar 20Continue reading “WOD Monday November 25th”

WOD Saturday November 23rd

Warm up: 400 meter run / 12 back extensions / 24 sit ups / Empty bar work “Tommy Mac” 2 Rounds For Time 12 Burpees 12 Thrusters (115/75 lb) 12 Burpees 12 Power Snatches (115/75 lb) 12 Burpees 12 Push Jerks (115/75 lb) 12 Burpees 12 Hang Squat Cleans (115/75 lb) 12 Burpees 12 OverheadContinue reading “WOD Saturday November 23rd”

WOD Friday November 21st

Warm up: Get ready to squat The CrossFit Total One rep max of the following movments Back Squat Strict Press Deadlift *The sum of the highest successful attempt of each lift added together is your CrossFit Total. These were the totals from the top CrossFitters in the world in 2018, see how you stack up.

WOD Thursday November 21st

Warm up: Empty barbell work Every 90 seconds for 8 sets: Power snatch x 2 2. Every 2 minutes for 8 sets: Power clean and jerk x 2

WOD Wednesday November 20th

Warm up: 20 pushups / banded tricep push downs x 15 Bench press: 15 minutes to find a max OR 15 minutes to establish a max Turkish get up 2. 20 minute AMRAP: 50 Calorie row 50 Burpees 50 Pullups 50 Double unders

WOD Tuesday November 19th

Warm up: 2 Rounds of – Band rig rows x 12 / Band press x 8 each side Press: 5 x 2 @ 95% 2. Bench max will be tomorrow ( You can do it today if you need to) 3. For Time: Accumulate all of the below items in the quickest time possible, including anyContinue reading “WOD Tuesday November 19th”