Workout of the Day – Page 305

WOD Monday January 19th

Warm up # 1 1. Front Squat: 5,5,5 2. For time: 40 Calorie row 30 Ring pushups 20 Calorie row 10 Ring pushups

Reminder!! There is no 6 am class this Friday or next Monday. 1. 10 Minutes of Jump rope practice 2. As many rounds as possible in 20 minutes of: 1 Box jump 1 Burpee 1 Toes to bar 200 meter run 2 Box jump 2 Burpee 2 Toes to bar 200 meter run * continueContinue reading “WOD Friday January 16th”

WOD Thursday January 15th

Warm up # 10 1. Weighted Pullups: 3,3,2,2,1,1 2. Windmills: 5,5,5 3. Super set (not for time) x 3: Glute ham sit up x 12 Glute ham raise x 12 4. Smooth and easy 6 minute row

WOD Wednesday January 14th

Warm up # 7 “Linda” 10,9,8,7,6,5,4,3,2,1 Reps for time of: Deadlift @ 1.5 x Body weight Bench Press @ Body weight / 3/4 Body weight Squat clean @ 3/4 Body weight

WOD Tuesday January 12th

Warm up #3 1. Strict Press: 2, 2, 2, 2, 2 2. 10 Rounds for time: 1 Rope climb 2 Power clean and jerk 3 Long Jumps 4′ / 6′ 4 Ring Dips

WOD Monday January 12th

Warm up # 6 1. For 20 minutes: Odd minutes: 2 Overhead squats – Use 78.614% of your max Even minutes: Dumbbell power snatch x 2 each side 2. For time: 20 Overhead squats 15 Chest to bar pullups 10 Overhead squats 5 Bar muscle ups

WOD Friday January 9th

Warm up of your choice As many rounds as possible in 38 minutes of: 300 meter run 80′ Handstand walk 800 meter run 30 Handstand pushups

WOD Thursday January 8th

Warm up # 8 1. 30 minutes to work up to a heavy snatch for the day. 2. For time: 15 Power snatches 10 Bar facing burpees 15 Power snatches

WOD Wednesday January 7th

Hey guys CrossFit Bradenton will be hosting a competition this Saturday. Little late notice but I think you can still register here: https://www.facebook.com/events/1505435536404570/permalink/1516567568624700/ Warm up # 4 “The Filthy Fifty” For time: 50 Box Jumps, 24/20 in 50 Jumping Pull-ups 50 Kettlebell Swings, 35/26 lbs 50 Walking Lunges 50 Knees To Elbows 50 Push Press,Continue reading “WOD Wednesday January 7th”

WOD Tuesday January 6th

Warm up # 2 1. Dumbell bench press: 5,5,5,5,5 2. 3 Rounds of: Max hang power cleans in 1 minute Rest 1 minute Max Double unders in 1 minute Rest 1 minute Max 30″ / 24″ step ups in 1 minute Rest 1 minute Max jerks in 1 minute Rest 1 minute