Workout of the Day

Workout of the Day

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Workout of the Day postings


A.
5 rds
25 cal Row
20 burpee box jumps (24/20)
50 double unders
rest 4 min


Tuesday preview:
A.
EMOM 6 min
10 push-ups

B.
10 power cleans (135/95)
20 box jumps (24/20)
30 front squats
40 med ball situps (20/14)
50 deadlifts
60 double unders

compare with 073014










A.
5 min burpee
rest 3 min
2 min row for calories
rest 1 min
1 min deadlift (115% BW)
rest 2 min
3 min russian kb swing (70/53)
rest 10 min
5 min row for cal
rest 3 min
2 min burpee
rest 1 min
1 min russian kb swing
rest 2 min
3 min deadlift



A.
3 rds for QUALITY
6 strict pull-ups
8 kipping HSPU
10 deck squats
rest 2 min

B.
4 x (30 sec DU/30 sec rest)
rest 2 min
4 x (30 sec row/30 sec active rec)
rest 2 min
4 x (30 sec burpee/30 sec rest)
rest 2 min
4 x (30 sec WB/30 sec rest)



** Classes today at 8:30 & 9:45am ONLY.  Open gym from 11:00 - noon.**

A.

3 rds NOT for time
50 double-unders
10 burpee box jumps
5 strict deficit HSPU

B.
4 rds
Row/Ski/AD
6 x (30 sec on/30 active rest)
Rest 4 min

C.
5 min FLR



A.
15 min gymnastic skill work
5 x 1-5 toe to bar ladder

B.
6 rds
30 sec deadlift (BW)
30 sec box jump (24/20)
30 sec row/ski/ AD
Rest 3 min

C.
Row 5-8 min easy



**The gym will be CLOSED Saturday as we are hosting a CrossFit Rowing Seminar**

A.

3 rds
800m run
rest 4 min

B.
3 rds
40 cal row
21 kb swings (53/35)
15 goblet squats



A.
In 12 min build to a heavy OHP

B.
4 rds
In 5 min
400m run
25 burpees
AMRAP double unders
then
rest 5 min



A.
3 rds
15 STO (50% BW)
rest 1 min

B.
3 rds
40 cal row/AD
rest 60



A.
3 rds
5 muscle ups
10 med ball cleans (20/16)
30 double unders
rest 2 min

B.
Row/AD for cal (40/30)
20 OHS (95/65)
10 burpee box jumps (24/20)
rest 6 min
Run 800m
20 OHS
10 box jumps
rest 6 min
3 min Row/AD for cal
20 OHS



A.
3 rds
3 muscle ups
5 HSPU (strict)
200 m run
rest 2 min

B.
3 rds
Row/AD for cal (40/30)
20 deadlifts (205/145)
10 box jumps (24/20)
rest 6
Score is time to complete each interval separately



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