CrossFit Workout Of The Day 7/20/2019
CrossFit: Partner AMRAP, split any way AMRAP25: 200m farmers carry 100m butcher push 50 DB Bench Press
2019 07 19
CrossFit Workout Of The Day 7/19/2019
CrossFit: Beg: 16 Minute Alternating EMOM:* M1) 3 FS w/ 5 second pause in bottom M2) 3 Complex (1 Clean shrug + 1 Power Clean) *if weights are super light, have them work about 40s of the minute, regardless of reps Int/Adv: 16 Minute Alternating EMOM: M1) 3 FS w/…
2019 07 18
CrossFit Workout Of The Day 7/18/2019
CrossFit: Amrap20: sx: 80 double unders (effort cap is 4 minutes) 60 wallballs 40 muscle snatches 20 thrusters rx: 100 double unders (effort cap is 4 minutes) 80 wallballs 60 muscle snatches 75/55 40 thrusters 75/55 20 muscle-ups (10 bar + 10 ring) Then: ROMWOD: 2 minute/arm doing shoulder band…
2019 07 17
CrossFit Workout Of The Day 7/16/2019
CrossFit: AMRAP20: 800m run rest 90s Then: AMRAP15: 12 single arm oh dumbbell lunges 6/arm 10 pushups + row on dumbbells (push-up + row on right arm, push-up + row left arm equals 2 reps) 15/11 cal row QuickFit: AMRAP15: 500m row 50m heavy butcher push (leave sled at 50)…
2019 07 15
CrossFit Workout Of The Day 7/15/2019
CrossFit: Strong and Shredded: For 25 minutes work the circuit as heavy as possible: 10 Back Squats 5 Single Arm DB Strict Press (only 1 arm does the presses at a time) 5 weighted ring dips** *New scale for the dip. For those that can not do the 5 second…
2019 07 14
CrossFit Workout Of The Day 7/13/2019
CrossFit: Partner Amrap, split any way AMRAP25: 30 DB Box Overs 35’s/25’s 40 Air Squats 50 ABmat Sit-ups rx+ heavier dbs and ttb. athletes can choose/mix/match
2019 07 12
CrossFit Workout Of The Day 7/12/2019
CrossFit: Beg: 16 Minute Alternating EMOM:* M1) 3 OHS w/ 5 second pause in bottom M2) 3 Complex (1 snatch shrug + 1 Power Snatch) *if weights are super light, have them work about 40s of the minute, regardless of reps Int/Adv: 16 Minute Alternating EMOM: M1) 3 OHS w/…
2019 07 11
CrossFit Workout Of The Day 7/11/2019
CrossFit: EMOM6: Odd: 15/12 Cal Row Even: Max DB Bench Press 50/35 1 min rest/transition EMOM6: Odd: 15/12 Cal Bike Even: Max Hang Power Cleans 135/95 1 min rest/transition EMOM6: Odd: 100m run Even: Max Wallballs Athletes can start anywhere the coach chooses to make flow smooth Then: ROMWOD: 2…
2019 07 10
CrossFit Workout Of The Day 7/10/2019
CrossFit: Strong and Shredded: For 25 minutes work the circuit as heavy as possible: 7 Dead Stop Deadlifts 5 (per leg) weighted dumbbell box step-ups 7 Strict weighted pull-ups (scale using the LM chart, not banded pull-ups) rx: 6RFT: 3 Deadlifts 275/185 6 Pull-ups 9 DB Push Press 50’s/35’s rx+:…
2019 07 09
CrossFit Workout Of The Day 7/9/2019
CrossFit: AMRAP20: 600m run rest 90s Then: AMRAP15: 12 Strict knee-to-arm 40m Gun walk 25’s/15’s (Arms at 90 degree angle) 12/9 cal Bike QuickFit: Max ABMAT Sit-ups in 15 minutes* EMOM, perform 5 dumbbell Thrusters @ moderate weight
2019 07 08