Workout of the Day

Workout of the Day

rss

Workout of the Day postings


A.
"Nancy"
5 rds
400m run
15 overhead squats (95/65)

compare with 051815


Tuesday preview:

A.
Deadlift
3.3.3.3.3.3.3

B.
Strict CTB pu
4 x 6





Mobility 4:00pm


Monday preview:
A.
"Nancy"
5 rds
400m run
15 overhead squats (95/65)

compare with 051815





A.
In teams of 2 w/partners alternating full rds:
AMRAP 36 min
200m row
10 HSPU
10 GTS (135/95)
10 goblet squats (70/53)
200m run


Sunday preview:
Mobility 4:00pm

 





A.
Push Press
5 x 3 80%

B.
AMRAP 12 min
5 STO (95/65)
5 CTB pu
10 burpee


Saturday preview:

A.
In teams of 2 w/partners alternating full rds:
AMRAP 36 min
200m row
10 HSPU
10 GTS (135/95)
10 goblet squats (70/53)
200m run





Choose from:

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


Friday preview:

A.
Push Press
5 x 3 80%

B.
AMRAP 12 min
5 STO (95/65)
5 CTB pu
10 burpee





A.
2k row

compare with 101014



Thursday preview:
Choose from:

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





A.
3 rds NOT for time
10-15 toe-2-bar
3-5 wall walks
4-7 seated box jumps

B.
"Jackie"

Row 1000m
50 thrusters (45/35)
30 pull-ups

compare with 022416


Wednesday preview:

A.
2k row

compare with 101014





A.
5 rds
30 double unders
6 tall box jumps
rest 1 min

B.
Deadlift
4, 2, 1, 4, 1, 1


Tuesday preview:

A.
3 rds NOT for time
10-15 toe-2-bar
3-5 wall walks
4-7 seated box jumps

B.
"Jackie"

Row 1000m
50 thrusters (45/35)
30 pull-ups

compare with 022416





Mobility 4:00pm


Monday preview:
A.
5 rds
30 double unders
6 tall box jumps
rest 1 min

B.
Deadlift
4, 2, 1, 4, 1, 1





A.
In teams of 3:
1200m Indian run
then
w/ only 1 person working at a time
3 rds
20 push press (95/65)
20 ctb pu
20 front squats
then
800m Indian run
then
w/ only 1 person working at a time
3 rds
20 GTS
20 OHS
20 push-ups
then
400m Indian run
(time cap 40 min)


Sunday preview:
Mobility 4:00pm





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