Workout of the Day

Workout of the Day

rss

Workout of the Day postings


THERE IS NO 5:00am CLASS TODAY

A.
In 14 min build to a heavy OHS double

B.
12 min AMRAP
3 deadlifts (150% BW)
6 squats
9 push-ups


Thursday preview:
Classes today at 6, 7, 8:30am, Noon, 4pm ONLY
CrossFit Chickasaw
12 Days of Christmas
(Done like you sing the song)
1 rope climb
2 x 15 double unders
3 goblet squats (53/35)
4 strict HSPU
5 CTB pu
6 toe-to-bar
7 burpees
8 box jumps (24/20)
9 KB swings
10 cal Ski erg
11 GHD su
12 x 100m rows




We will have a modified class schedule today:
5, 6, 7, 8:30am
Noon
4:30, 5:30pm


A.

OHS
5 x 2

B.
21, 15, 9
Pull-up
Wall ball (20/14)
then
750m row



Thanksgiving Day preview:

We will have
a pre-Thanksgiving workout at 8:30am. Come ready to build up an appetite.  Happy Thanksgiving!



A.
OHS
5 x 2

B.
Split Jerk
6 x 1

C.
21, 15, 9
KB swings (62/44)
Row cal

compare to 080615


Saturday preview:
A.
w/a 36 min running clock:
21, 15, 9
Burpee
Row cal
at min 10:00
21, 15, 9
CTB pu
Wall Ball (20/14)
at min 20:00
21, 15, 9
Toe-to-bar
Push-up
at min 30:00
AMRAP
20 double unders
6 KB swings (53/35)
9 squats





A.
OHS
3 x 3

B.
Bench press
3 x 5

C.
2 x 30 GHD su
rest as necessary btw sets


Friday preview:
A.
In 14 min build to a heavy TGU

B.
G.I. Jane
100 burpee pull-ups

compare with 091913







A.
OHS
5 x 5

B.
Hang Power Snatch
7 x 3

C.
Optional cashout
300 sec FLR on rings


Friday preview:
A.
5 rds
15 wall ball (20/14)
15 pull-ups
then
8 min to build to a heavy 1 rep deadlift





A.
In 14 min build to a heavy OHS

B.
Hang Power Snatch
6 x 2

C.
2 x 25 GHD su
rest as needed btw sets



Friday preview:
A.
Deadlift
5, 4, 3, 2, 1, 1

B.
AMRAP 7 min
20 double unders
10 toe-to-bar
5 GTS (70% bw)







A.
In 14 min build to a heavy power clean

B.
3 rds
15 OHS (50% bw)
15 sit-ups



Friday preview:
A.
EMOM 6 min
25 du + 3 pull-ups

B.
6 rds
25 wall ball
rest 60 sec

C.
Gymnastic skill session






A.
In 14 min build to a heavy OHS

B.
16 min AMRAP
16 WTD walking lunge steps (25/15)
8 pull-ups
4 box jumps (24/20)


Sunday preview:
Mobility 4:00 - 5:15pm




A.
EMOM 8 min
12 push-ups

B.
OHS
7 x 3 begin at 60%

C.
4 x 15 hip extensions
rest as needed btw sets


Tuesday preview:
A.
1 k row

B.
16 min AMRAP
10 sit-ups
6 CTB pu
2 strict HSPU




A.
OHS
1.1.1.1.1.1.1

B.
5 x 10 DB curls

C.
3 min max sit-ups


Wednesday preview:
A.
Gymnastic skill session

B.
7min AMRAP
3 burpees
3 pull ups
6 burpees
6 pull ups
9 burpees
9 pull ups
12 burpees
12 pull ups
15 burpees
15 pull ups
18 burpees
18 pull ups
21 burpees
21 pull ups
continue on in this fashion until time runs out
Score is total reps

compare with 080514




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