Workout of the Day

Workout of the Day

rss

Workout of the Day postings


A.
TGU
build to a heavy double

B.
Row
5 x 250m
rest 2:15

C.
Optional cashout:
5 min max rep sit-ups



Saturday preview:
A.
10, 9, 8, 7, 6, 5, 4, 3, 2, 1
Front squat (115/85)
Pull-ups
then
15, 12, 9, 6, 3
Power cleans
Wall ball (20/14)





A.
7 sets
2 x TGU alt arm

B.
3 x 500m row



Thursday preview:

Mobility class is CANCELLED tonight. Sorry for the inconvenience!

AMRAP 3 min
rest 1 min
AMRAP 6 min
rest 2 min
For time
20 cal row
30 wall ball (20/14)
20 toes to bar
30 box jumps (24/20)
20 power cleans (115/85)
30 Burpees
20 STO
30 pull-ups









A.
500m row

B.
Gymnastic skill session


Thursday preview:
A.
Back squat
5 x 5

B.
“Annie”
50, 40, 30, 20, 10
double unders
situps

compare with 080614






A.
10 rds
500m row
rest 1:00min
add 10 sec to your PR 1k split and maintain or beat that pace for each rd.


Friday preview:
A.
In 12 min build to a heavy 2 rep deadlift

B.
7 min AMRAP
5 OTB jumps (24/20)
10 wall ball (20/14)
15 toe-to-bar

C.
300 sec FLR





A.
15 x (30sec on/90 sec active recovery) row
Increase meters rowed by at least 1 more meter each round


Friday preview:
A.
Tabata
Double unders
Wall ball
Sit-ups

compare with 072715

B.
21, 15, 9
HSPU
toe-to-bar





A.
1 k row

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


Wednesday preview:
A.
3 rds
50 double unders
rest 30 sec
50 double unders
rest 1 min

B.
7 Bear Complex
Bar cannot rest on floor during a round.
Weight should increase each rd
Rest as needed btw rds

compare with 090214




A.
10k row


Friday preview:
A.
In 14 min build to a heavy C&J

B.
21, 15, 9
Toe-to-bar
KB swings (62/44)





A.
10-1
Goblet squat
Russian KB swing

B.
In teams of 3 with only 1 person working at a time
Rowing Ladder for Calories
50-40-30-20-10
Each partner must complete a rung before any partner may move down the ladder



A.
In teams of 2 with partners working at the same time, alternating movements
8 rds
1000m row
60 box step up and overs (20")



A.
3 x 25 deadlift (40% 1 RM)
3 x 20 deficit deadlift (35% 1 RM)
rest as necessary between sets

B.
Row 5k with great form



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