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Workout of the Day

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Category Archives: CrossFit

170824 The Chief is Dead

  ‘The Chief is Dead’ Five 4 minute AMRAPs in 24 mins: AMRAP in 4 minutes 3 Power Clean (135/95) 6 Push Hps 9 Air Squats 12 Deadlift (135/95) 1 minute Rest, then Repeat (5 times total)  

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170721 Dallas 5

  – Dallas 5 – ​ Everyone does 5 minutes of Burpees THEN Station 1 5 minutes of: 7 Deadlift 155lbs 7 Box Jump / Step Ups Station 2 5 minutes of: Turkish Get Up 40lbs Station 3 5 minutes … Continue reading

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170719 C&J Row KBS Squat

  SWOD: Clean & Jerk 5 X 1 @ 100% Take 20 minutes to find a 1RM Clean and Jerk WOD: For time: 500 Meter Row 50 Kettlebell Swings 100 Air Squats 500 Meter Row  

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170718 Deadlift Ring Push Ups Run/Row G2O

  SWOD: 3 Rounds of 15 Deadlift 135# Rest 20 secs Max Reps Ring Push Ups Rest 3 minutes WOD: 3 Rounds for time: On a 3 minute running clock … Run or Row 400m Max Reps of Ground to … Continue reading

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170523 KBS Box Jump Single Under

  5 Rounds for time: 10 KB Swing 10 Box Jump 40 Single Under  

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170521 KB Snatch Push Up Sit Up

  20 – 10 – 20 for time KB Snatch Push Up Sit Up // 7:04  

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170519 Farmer Carry Push Press Burpee

  3 Rounds of: 200m Farmer Carry 75/50 While someone doing the Farmer Carry Push Press 95# Burpees  

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170513 Deadlift Bench Clean

  Buy in: 15 reps: Dumbbell Burpee + Hang Squat Clean + Thrusters // 10 and 20 lb DB Linda-ish Clean 5 x 5 increase weight up to 3/4 BW Bench 5 x 5 increase weight up to BW Deadlift … Continue reading

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170509 KB Snatch Goblet Squat Plank

  SWOD: EMOM for 10 mins 3 Snatch Grip Deadlift + 1 Snatch increase weight each round WOD: 21 – 15 – 9 Left Arm KB Snatch Right Arm KB Snatch Goblet Squat then Max Plank // WOD: 7:58 Plank: … Continue reading

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170507 Wall Ball Box Jump Ball Slam Push Press

  Fight Gone Bad 3 Rounds – 1 min per station Wall Ball 20# Box Jumps 21″ Ball Slams 20# Push Press 75# Single Unders Rest  

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