Category Archives: Workout of the Day

Warm up of your choice “Jasons revenge” As many rounds as possible in 15 minutes of: 25 thrusters @ 45lbs 200 meter run 15 Box jumps @ 2o” 100 meter run

Warm up # 18 1. Deadlift: 5,5,5,5,5 2. 3 rounds for time of: 135 lb Sumo deadlift high pull x 20 Pushups 0n bar x 25 Lateral barbell jumps x 30 (double count)  

Warm up # 1 1. Push press: 5,5,5,5,5 2. Within ten minutes complete 50 burpees and continue for the remainder of the 10 minutes with 115 lb hang squat snatches. The goal is to complete as many hang squat snatches as possible. 3. Within 5 minutes complete 50 situps and continue for the remanider of the 5 minutes withContinue reading “WOD Wednesday October 26th”

Warm up # 5 JAG 28 For time: 800 meter run 28 Kettlebell swings @ 2 pood 28 strict pullups (no kipping)  28 Kettlebell Clean and jerks @ 2 pood 28 strict pullups (no kipping)  800 meter run   On September 29th, 2010, Senior Airman Mark Forester, beloved son, brother and friend was killed inContinue reading “WOD Tuesday October 25th”

Warm up # 22 1. Overhead squat: 3,2,1,3,2,1 2. For time:  155 lb overhead squat x 20 Handstand pushup x 20 155 lb Front squat x 20 Ring dips x 20 155 lb back squat x 20  

Warm up of your choice 1. 400 meter run x 3  – Rest 3 minutes between efforts 2. For time -20,15,10,5 reps of: Toes to bar 30″ box jumps      

Warm up # 2 1. Weighted pushup: 10,10,10  2. 2 rounds for time of: 20 ab wheel rollouts (from knees) 20 Bench press @ 135 lbs 20 Hand planted lateral bench jumps ( double count ) 20  Swimming Frogs

Warm up # 19 “Culbreth”   For time: 1 Double under 1 Thruster @ 65lbs/45lbs 2 Double unders 2 Thrusters @ 65lbs/45lbs Continue adding 1 double under and 1 thruster every round until you reach 20 of each movement. At the end of round 5 do 5 burpees. At the end of round 10 doContinue reading “WOD Wednesday October 19th”

Warm up # 6 For time: 500 meter row 50 pullups 400 meter run 40 pushups (hand release) 300 meter row 30 pullups 200 meter run 20 pushups (hand release) 100 meter row 10 pullups

Warm up # 16 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 ofContinue reading “WOD Monday October 17th”