Workout of the Day

Workout of the Day

rss

Workout of the Day postings


A.
In 15 min build to a heavy snatch

B.
5 rds
15 wall ball (20/14)
10 pull-ups
5 OTB jumps (24/20)

C.
6 rds
30 sec hollow hold
60 sec rest



Thursday preview:
Choose from:

Skill work
Make-up Monday's, Tuesday's, or Wednesday's WOD
Rowing Club
Mobility
Active recovery

 





A.
In 15 min build to a heavy back squat

B.
EMOM 4 min
15 STO (75/55)

C.
4 min AMRAP
8 thursters (75/55)
8 HRPU
8 sit-ups


Wednesday preview:

A.
In 15 min build to a heavy snatch

B.
5 rds
15 wall ball (20/14)
10 pull-ups
5 OTB jumps (24/20)

C.
6 rds
30 sec hollow hold
60 sec rest





A.
EMOM 5 min
25 du
5 pull-ups

B.
4 rds
30 sec DL (BW)
30 sec BJ (24/20)
30 sec row
rest 3 min

C.
Optional cashout:
AFAP
100 medball su (20/14)



Tuesday preview:
A.
In 15 min build to a heavy back squat

B.
EMOM 4 min
15 STO (75/55)

C.
4 min AMRAP
8 thursters (75/55)
8 HRPU
8 sit-ups





Mobility 4:00pm


Monday preview:
A.
EMOM 5 min
25 du
5 pull-ups

B.
4 rds
30 sec DL (BW)
30 sec BJ (24/20)
30 sec row
rest 3 min

C.
Optional cashout:
AFAP
100 medball su (20/14)





A.
In teams of 2 w/ only 1 person working at a time:
AMRAP 17 min
20 pull-ups
20 box jumps (24/20)
20 UB double unders
then
rest 10 minutes
then
AMRAP 10 min
5 muscle-ups
15 toe-to-bar
10 strict HSPU


Sunday preview:
Mobility 4:00pm





A.
Bench Press
5 x 2

B.
EMOM 18 min
Min 1 10 burpee
Min 2 10 OHS (95/65)
Min 3 1 legless rope climb


Saturday preview:

A.
In teams of 2 w/ only 1 person working at a time:
AMRAP 17 min
20 pull-ups
20 box jumps (24/20)
20 UB double unders
then
rest 10 minutes
then
AMRAP 10 min
5 muscle-ups
15 toe-to-bar
10 strict HSPU





A.
"14.4"
AMRAP 14 min
Row 60 cal
50 toes-to-bars
40 wall ball (20/14)
30 Power Cleans (135/95)
20 muscle-ups

compare with 102115


Friday preview:

A.
Bench Press
5 x 2

B.
EMOM 18 min
Min 1 10 burpee
Min 2 10 OHS (95/65)
Min 3 1 legless rope climb





Choose from:

Skill work
Make-up Monday's or Tuesday's WOD
Rowing Club
Mobility
Active recovery


Thursday preview:

A.
"14.4"
AMRAP 14 min
Row 60 cal
50 toes-to-bars
40 wall ball (20/14)
30 Power Cleans (135/95)
20 muscle-ups

compare with 102115





**Classes at 6, 7, 8:30am, Noon.  ONLY 1 afternoon class at 5:45pm!

A.

Valentine's Day Partner WOD

In teams of 2 working with love:
AMRAP 2 x 14 min
100 partner WB (20/14)
80 alt Deadlifts (50% team BW)
60 OTP burpee
40 Med ball partner sit-ups
20 partner deck squats



Wednesday preview:
Choose from:

Skill work
Make-up Monday's or Tuesday's WOD
Rowing Club
Mobility
Active recovery





CrossFit Journal: The Performance-Based Lifestyle Resource
Copyright 2017 by BAMF Enterprises, LLC