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Workout of the Day

  3,2,1 Go!

Monthly Archives: September 2016

160916 SU T2B Dead Box Jumps

  SWOD: OHS 5×5 // all @ 55# working on form WOD: For Time: 100 Single Unders 25 Toes to Bar 25 Deadlift (155#) 50 Box Jumps // sub’d in Knees to Chest for T2B 10:18  

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160911 Run Hang Power Clean

  SWOD: Hang Power Clean 1-1-1-1-1-1-1 WOD: Run 5k // HPC 115-125-135 (F)-135 (F)-125-135 (F)-130 Great Run  

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160909 Overhead Box Jumps

  METCON (AMRAP – ROUNDS AND REPS) As many rounds as possible in 14 minutes of…. 7 Shoulder to Overhead, 155lbs/105lbs 14 Box Jumps, 24”/20” 28 Double Unders // used 105# for s2o 84 Single Unders 21″ box 5 rounds … Continue reading

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160908 KB Workout

  Warm Up: 3 Rounds of: 60 Single Unders 10 Lunges (total) 8 Push Ups 4 Burpees 30 secs of Arm Circles (shoulder mobility) SWOD: Back Squat 5@50%; 3@75%; 1@85%; 1@90%; 1@95+% // 5@75#, 3@115#, 1@130#, 1@140#, 1@145# WOD: 8 … Continue reading

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160907 Burpees OHS Pull Ups

  12:00pm MAX Express 5:00pm Warm Up: 3 Rounds of: 40 Single Unders 30 Jumping Jacks 20 Arm Circles small to big 10 Push Ups WOD: 21-15-9 reps for time of: Bar-facing-burpees Overhead squats 95/65 Chest-to-bar pull-ups // 11:35 Used … Continue reading

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160906 Push Up Pull Ups Burpee

  Warm Up: 3 Rounds of 60 Single Unders 5 Burpees 10 Squat 5 Push Ups WOD: “Curtis” 20 min AMRAP 30 Push Ups 25 Pull Ups 20 Burpees 25 Sit Ups 30 Hang Clean 65# // 187 Reps  

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160905 Fran

  21-15-9 Barbell Thrusters 95# Pull Ups 7:50 @ 65#  

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160904 Stairs

&nbsp Mile One Stairs x 5 10 Push Ups at the bottom 10 Dips at the top  

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160903 Snatch Burpee

  SWOD: bar rows / KB rows WOD: Complete as many rounds as possible in 10 minutes of: 95-lb. power snatches, 10 reps 10 burpees // used empty bar 4 Rounds  

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160902 KBS Burpees Squat

  #CouldBeWorse Warm Up: CrossFit Warm Up x 2 + Burgener Warm Up x 1 SOD: Deadlift 3-3-3-3-3 // 165, 215, 215, 225, 235 (Craig 285!) WOD: 200m run Once all athletes have completed … THEN – AMRAP in 6 … Continue reading

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