Workout of the Day

Workout of the Day

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Workout of the Day postings


Skill:

3 rds NOT for time
4 Wall Cimbers
6 HSPU
8 Deck Squats

Metcon:

3 rds for time
10 CTB Pull-ups
300m Row
6 DL (185#/125#)





Strength:

Overhead Squat 4x5

Metcon:

7 rds for time
20 Double Unders
7 Burpee Pullups
12 Squats






Strength:

Back Squat  5, 5, 3, 3, 3

Metcon:

21, 15, 9
Push Press (95/65)
Front Squat (95/65)





Strength:

Power Clean 4 x 5

Metcon:

C2 Rower
30 sec on/30 sec off x 5
rest 5 min
3 rds for total meters





Skill:

If you are new to inversions, work on handstands and handstand holds
If you are more experienced with handstands:
3 rds NOT for time
10 HSPU
30 Double Unders
10 strict knees to elbows

Metcon:

EMOM for 9 mins
4 Deadlift (275/185)
4 Box Jump (30/24)






Skill:

3 rds NOT for time
30 Double Unders
15 GHD SU

Metcon:

50 Push Press (65/45)
50 Back Squat (65/45)
50 Walking Lunges
50 KB Swings (53/35)
800 m run





Fundamentals starts TODAY for June.  Fundamentals classes are at 7 AM or 7 PM.  We will have a regular Crossfit class at 7 am as well.

Strength:

Front Squat 4 x 5

Metcon:

7 mins AMRAP
7 deadlifts (245/165)
7 T2B/K2E/Situps
7 dead hang pull ups





Classes at 9 & 10 AM

10am is FREE and OPEN to everyone

Open gym for members from 11- 2

Both classes will be partner WODS!





Skill:

3 rds NOT for time
20 double unders/40 singles
3 muscle ups/ 5 HRPU/ 7 Pushups from knee
20 sec ring L-sit/ H-sit

Metcon:

21, 15, 9
KB swings
Box Jumps (24"/20")





Strength:

Deadlift 10, 10, 10

Metcon:

"Tabata Something Else"

Complete 32 intervals of 20 seconds of work followed by ten seconds of rest where the first 8 intervals are pull-ups, the second 8 are push-ups, the third 8 intervals are sit-ups, and finally, the last 8 intervals are squats. There is no rest between exercises.

Score is total number of reps for all exercises





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