Workout of the Day

Workout of the Day

rss

Workout of the Day postings


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


Friday preview:

A.
Bench Press
5.5.5.5.5

B.
10 min row max meters





A.
"Karen"
150 wb (20/14)

compare with 110415



Thursday preview:
Choose from:

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





A.
AMRAP 17 min
3 deadlifts 150% bw
6 push-ups
9 squats


Wednesday preview:

A.
"Karen"
150 wb (20/14)

compare with 110415





A.
3 rds NOT for time
40 double unders
8-10 HSPU
5 seated box jumps

B.
"Fran"
21, 15, 9
Thrusters (95/65)
Pull-ups

compare with 012016


Tuesday preview:

A.
AMRAP 17 min
3 deadlifts 150% bw
6 push-ups
9 squats





Mobility 4:00pm


Monday preview:
A.
3 rds NOT for time
40 double unders
8-10 HSPU
5 seated box jumps

B.
"Fran"
21, 15, 9
Thrusters (95/65)
Pull-ups

compare with 012016





A.
Partner "Small"
in teams of 2 with partners running together and working 1 at a time for all other movements:
3rds
Row 1k
50 burpees
50 box jumps (24/20)
Run 800m

U.S. Army Staff Sgt. Marc Small, 29, of Collegeville, Pennsylvania, assigned to 1st Battalion, 3rd Special Forces Group (Airborne), based in Fort Bragg, North Carolina, died on Feb. 12, 2009, from wounds sustained when insurgents attacked his unit with a rocket-propelled grenade launcher and small-arms fire in Faramuz, Afghanistan.

He is survived by his father and stepmother, Murray and Karen; mother and stepfather, Mary and Peter MacFarland; and fiancee, Amanda Charney.


Sunday preview:

Mobility 4:00pm





A.
3 rds NOT for time
30 sec L sit
6 strict CTB pu
4 strict HSPU

B.
Tabata
Knee-to-elbow
Wall ball (16/10)
Double unders
Ring dips



Saturday preview:
A.
Partner "Small"
In teams of 2 with partners running together and working 1 at a time for all other movements:
3rds
Row 1k
50 burpees
50 box jumps (24/20)
Run 800m

U.S. Army Staff Sgt. Marc Small, 29, of Collegeville, Pennsylvania, assigned to 1st Battalion, 3rd Special Forces Group (Airborne), based in Fort Bragg, North Carolina, died on Feb. 12, 2009, from wounds sustained when insurgents attacked his unit with a rocket-propelled grenade launcher and small-arms fire in Faramuz, Afghanistan.

He is survived by his father and stepmother, Murray and Karen; mother and stepfather, Mary and Peter MacFarland; and fiancee, Amanda Charney.





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



Friday preview:
A.
3 rds NOT for time
30 sec L sit
6 strict CTB pu
4 strict HSPU

B.
Tabata
Knee-to-elbow
Wall ball (16/10)
Double unders
Ring dips





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 022415



Thursday preview:
Choose from:

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





A.
Deadlift
8 x 1.1.1 80%


Wednesday 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 022415





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