Workout of the Day – Page 331

WOD Monday June 16th

Warm up # 1 1. Back Squat: 4,4,4,4,4 @ 80% 2. For time: 135 lb Barbell overhead hold x 3 minutes 225lb Deadlift Hold x 3 minutes (hold onto the bar @ the top of a deadlift) 135 lb Shoulder to overhead x 15 225 lb Deadlift x 15 For every time you stop oneContinue reading “WOD Monday June 16th”

WOD Friday June 13th

Warm up of your choice 1. Deadlift: 5,5,5,5,5 @ 75% 2. “Blame it on Paul” For time: 1 min of L sit 30 Pistols 800 meter run holding 45/25 lb plate 30 Pistols 1 minute of L sit

WOD Thursday June 12th

Warm up: 10 good mornings / 10 Step ups / 10 Glute ham raise x 2 rounds 1. Back Squat: 5,5,5,5,5 @ 80% 2. 10 rounds for time of: 5 Handstand pushups 15 Sit ups

WOD Wednesday June 11th

Warm up: 50′ Bear crawl / 50 foot crab walk x 2 rounds 1. Strict pullups x max reps x 3 sets, rest 3 minutes between sets 2. For time: 15′ Rope climb x 5 2 Pood kettlebell swings x 50 15′ Rope climb x 5

WOD Tuesday June 10th

Warm up # 3 1. Press: 3,3,3,3,3 @ 80% 2. Every minute on the minute for 8 minutes 1 Power clean 2 Front squats 3 Jerks 3. For time: 15 Burpees 30 Box jumps @ 30″ 15 Burpees

WOD Monday June 9th

Warm up # 1 1. Back squat: 3,3,3,3,3 @ 80% 2. “Jackie” For time: 1000 Meter row 50 Thrusters @ 45 / 33 lbs 30 Pullups

6 Week Strength Cycle

So we just did the CrossFit Total last Monday. Now that we have a good idea of where we are strength wise, we are going to start a 6 week cycle to work on basic strength training. It will work like this: Monday: Back squat Tuesday: Press Wednesday: Regular programming Thursday: Back squat Friday: DeadliftContinue reading “6 Week Strength Cycle”

Warm up of your choice For time: 30 Glute ham sit ups 30 Burpees 30 Deadlifts @ 185 lbs 30 Kettlebell swings @ 2 pood 30 Calories on the rower

WOD Thursday June 5th

Warm up # 5 1. Snatch 1,1,1,1,1 2. For time: 30 Muscle ups or 45 Dips and 45 pullups

WOD Wednesday June 4th

Warm up 800 meter jog 1. 400 meter run every 4 minutes x 3 ( go fast) 2. 3 rounds for time of: Pushups x 15 Double leg mountain climbers x 20 (drop your hips at the bottom, knees PAST your elbows at the top)