Workout of the Day

Workout of the Day

rss

Workout of the Day postings


A.
3 rds
8 OHS (70% bw)
1:00 min burpee BJ (24/20)
1:00 min Row/AD
rest 2:00 min
then
rest 5 min
then
3rds
1:00 min row/AD
1:00 min burpee BJ
8 deadlift (115% BW)
rest 2:00min
then
rest 5 min
then
5 rds
10 push-ups
10 toe-to-bar



A.
3 rds NOT for time
2 rope climbs
10 HSPU
5 muscle-ups

B.
Clean 5 x 2

C.
EMOM 6 min
2 TNG cleans (80% of best B.)
10 double unders





A.
Front Squat 4 x 4

B.
Split Jerk 1.1.1.1.1

C.
21, 15, 9
STO (50% BW)
UB double under



Self Improvement Sunday:

Mobility Class at 12:15pm (bring a foam roller, soft ball, yoga balls, and any other tools).

Oly Class at 2:00 - 3:30pm





A.
In teams of no more than 8 where all team members must finish together 12 min Indian Run for distance

B.
In teams of 3
2 rds
100 pull-ups
200 HRPU
300 double unders
*2 deadlift (225/155) penalty for each member for any break in a movement



A.
Back squat 5 x 8

B.
Deadlift 8 x 3

C.
Optional Cashout
10-1 knee-to-elbow ladder



A.
Gymnastic Skill Day



A.
4 rds
Max rep strict pull-ups
rest as necessary between sets

B.
3 rds
800m run
30 double unders
20 OHS (95/65)



A.
Split Jerk 5 x 3

B.
EMOM 9 min
1st min 15 buprees
2nd min 15 wall ball (20/14)
3rd min 15 cal row

C.
Optional Cashout
150 sit-ups for time



A.
3 rds NOT for time
50 double unders
12 CTB pull-ups
15 GHD sit-ups

B.
Clean 5 x 3

C.
Front squat 5 x 8



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