Workout of the Day

Workout of the Day

rss

Workout of the Day postings


Open Gym 2:00 - 4:00pm
Mobility Class 4:00 - 5:15pm


Monday Preview:
A.
Deadlift
8 x 2 70%

B.
EMOM 6 min
12 kb swing

C.
3 x 25 GHD SU
rest as needed btw sets




A.
In teams of 3 with only 1 partner working at a time:
Row 3k
then
3 rds
60 wall ball (20/14)
90 double unders
then
3 rds
30 box jumps (24/20)
30 KB swings (62/44)
AMRAP muscle-ups
40 min time cap


Sunday Preview:
Open Gym 2:00 - 4:00pm
Mobility Class 4:00 - 5:15pm

 





A.

"15.1"
AMRAP 9 min
15 toe-to-bar
10 deadlift (115/75)
5 snatch
immediately followed by
"15.1A"
6 min to estbalish a 1 RM Clean & Jerk

Saturday Preview:
A.
In teams of 3 with only 1 partner working at a time:
Row 3k
then
3 rds
60 wall ball (20/14)
90 double unders
then
3 rds
30 box jumps (24/20)
30 KB swings (62/44)
AMRAP muscle-ups
40 min time cap




A.
Gymnastic Skill Day


Friday Preview:

"15.1"




A.
Clean 5 x 3

B.
5 rds
10 thrusters (95/65)
30 double unders


Thursday Preview:

Gymnastic Skill Day




A.
"Chelsea"

5 pull ups
10 push ups
15 squats
Every minute on the minute for 30 minutes or until you fail to complete a round in 60 seconds.

compare to 121013


Wednesday Preview:
A.
Clean 5 x 3

B.
5 rds
10 thrusters (95/65)
30 double unders






A.
Back Squat
5 x 3

B.
STO
1.1.1.1.1.1

C.
2 x 25 toe-to-bar
rest as necessary btw sets


Tuesday Preview:
A.
"Chelsea"

5 pull ups
10 push ups
15 squats
Every minute on the minute for 30 minutes or until you fail to complete a round in 60 seconds.

compare to 121013






** Remember NEW Sunday Schedule

Open Gym 2:00 - 4:00pm
Mobility Class 4:00 - 5:15pm


Monday Preview:
A.
Back Squat
5 x 3

B.
STO
1.1.1.1.1.1

C.
2 x 25 toe-to-bar
rest as necessary btw sets





A.
In 14 min build to a heavy FS

B.
In teams of 3 with 1 partner working at a time
3 rds
20 ctb pu
20 OHS 115/85
3 rds
20 pull-ups
20 front squats
3rds
20 hanging hip taps (alt arm)
20 GTS



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 032114

Saturday Preview:
A.
In 14 min build to a heavy FS

B.
In teams of 3 with 1 partner working at a time
3 rds
20 ctb pu
20 OHS 115/85
3 rds
20 pull-ups
20 front squats
3rds
20 hanging hip taps (alt arm)
20 GTS





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