Workout of the Day

Workout of the Day

rss

Workout of the Day postings


A.
3 rds
12 DL (135% BW)
2:00 min row/AD/ski
1:00 min burpee
rest 2:00min
then
rest 5:00 min
then
3 rds
2:00 min row/AD/ski
1:00 min burpees
16 DL (115% BW)
rest 2:00 min
then
rest 5:00 min
then
6 rds
8 OTB jumps 24"
8 pull-ups



A.
Clean 5 x 2

B.
Rack Jerk 5 x 1

C.
6 min AMRAP
5 GTO (95/65)
10 KB Swings (53/35)
20 double unders



A.
800m Run x 3
rest the same amount of time the preceding 800 took

B.
10 rds
5 pull-ups
10 push-ups
15 squats




A.
Deadlift 7 x 2

B.
21 OHS (95/65)
42 burpees
21 OHS (95/65)
30 burpees
21 OHS (95/65)
18 burpees

compare to 110613



A.
Back Squat 5 x 3 80%

B.
21, 15, 9
Wall ball (20/14)
CTB Pull-up

compare with 102813



A.
Thruster 5 x 2

B.
Hang Clean 5 x 1

C.
EMOM 8 min
12 push-ups



Smash Sunday!  Mobility class at 12:15pm.

Bring a foam roller, softball, and your other tools.



A.
In teams of no more than 8 where all team members must finish together 14 min Indian Run for distance

B.
17 min AMRAP
3 TNG power cleans (85% BW)
6 toe-to-bar
9 goblet squats (35/26)



A.
3 rds
8 deadlift 150% BW
2:00min row/AD/ ski
rest 2:00min
then
rest 5 min
then
3 rds
2:00min row/AD/ski
5 deadlifts 175% BW
rest 2 min
then
rest 5 min
then
6 rds
10 box jumps
10 burpees



A.
Back squat
5 x 60%
3 x 70%
3 x 75%
1 x 85%
2 x 80%
2 x 85%
2 x 85%+

B.
"Jackie"

1000 meter row
45 pound Thruster, 50 reps
30 pull-ups

compare with 100314



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