Category Archives: Workout of the Day

Warm up # 1 1. Front squat: 15,15,15 2. For time: 40″ box jump x 5 Clapping pullups x 4 315 Deadlift x 3 Muscle ups x 2  45lb Dumbell Burpee x 1  x 5 rounds

Warm up # 3 For time: Run 1200 meters 63 Kettlebell swings, 1.5 pood 36 Pull-ups Run 800 meters 42 Kettlebell swings, 1.5 pood 24 Pull-ups Run 400 meters 21 Kettlebell swings, 1.5 pood 12 Pull-ups Graham Holmberg 16:59, Annie Thorisdottir 17:53. Post time to comments.  

Warm up # 10 1. Split jerk 5,5,3,3,1,1 2. 100 wallballs for time 3. 100 m row max

Warm up # 20 Workout from the 2010 CrossFit Games 7 rounds for time of: 205 lb clean x 3 Ring Handstand pushups x 4

Warm up of your choice 1. Strict press 5,5,3,3,1 2. 50 wallballs for time 3. 1000 m row max

Warm up:  Jump rope for 1 minute 20 pushups x 2 rounds 2. For time: “Pain” 10,8,6,4,2 275 deadlift Burpees 135 thruster Burpees 135 squat clean Burpees

Warm up # 9 For time: 800 m run 80 box jumps 20″ box 400 m run 40 pullups 200 m run 20 Handstand pushups 100 m run 10 long jumps x 7/5 feet . . The Iron By Henry Rollins When I was young I had no sense of myself. All I was, was aContinue reading “WOD Wednesday July 14th”

Warm up # 25 1. Bench press 5,5,3,3,10 2. Windmills: 5,5,5,5,5 3. Pistols: 5,5,5,5,5 or work on pistol progressions for 15 minutes

Warm up # 1 “Johnson” Complete as many rounds in 20 minutes as you can of: 245 pound Deadlift, 9 reps 8 Muscle-ups 155 pound Squat clean, 9 reps Rob Orlando 6 rounds, Mike McKenna 5 rounds + 9 deadlifts, Josh Everett 4 rounds + 1 clean, Elyse Umeda 4 rounds + 5 deadlifts (165lbContinue reading “WOD Monday July 12th”

Warm up of your choice 1. Push press: 5,5,3,3,1 2. “First round knock out” 1 round of fight gone bad one minute at each station Wall-ball: 20 pound ball, 10 ft target. (Reps) Sumo deadlift high-pull: 75 pounds (Reps) Box Jump: 20″ box (Reps) Push-press: 75 pounds (Reps) Row: calories (Calories)