CrossFit Workout Of The Day 8/19/2019

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CrossFit:

15 Minutes to Back Squat (Recovery week 4 of 4)

5 x 40%

5 x 50%

5 X 60%

Perform 10-20 Abs between each set including warm-ups

then:

Every 5min. x 4 Rounds:

15 Thrusters (95/65)

Run 400m

15 Pull-ups

*RX+ is 10 Thusters at 135/95

and 5 Muscle Ups

QuickFit:

In 15 minutes, complete:

3-6-9-12-15 Devils Press alternated with

15 Wallballs

with any time remaining, accumulate max cal bike

CrossFit Workout Of The Day 8/17/2019

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CrossFit:

Teams of 2. Only 1 person works at a time.

Every 7min. x 5 Rounds: (35min.)

Round 1) 40/30 Cal Bike + 100 Wall Balls 20/14

Round 2) 40/30 Cal Row + 100 Toes-To-Bar

Round 3) 40/30 Cal Bike + 100 Deadlifts

Round 4) 40/30 Cal Row + Burpees

Round 5) 40/30 Cal Bike + MAX Hang Power Cleans 135/95

RX+ is 50/40 Cals, 30/20lb ball, and 155/105.

Also, you may trade any section for 30 Muscle Ups

CrossFit Workout Of The Day 8/16/2019

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CrossFit:

20 minutes:

Push Press (Week 3 of 4)

Complete a few warm up sets, and then:

75% x 5

85% x 3

Few attempts at a 1RM!

*Make sure only push presses are counted as good lifts, if it accidentally is a jerk, redo it!

10-15 Abs between sets

Then:

For time w/ 15min cap:

40-30-20-10

Front Squats 75/55

American KB Swings 53/35

*1 Rope Climb After Each Set (4 total) (scale with 3 strap length sled pulls hand over hand)

*RX+ is 2 rope climbs after each set and start with 50 of each and ends with 2 climbs

CrossFit Workout Of The Day 8/15/2019

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CrossFit:

0-6min.

AMRAP:

5 Hang Power Cleans

5 Bench Press

6-12min.

50/30 Cal Assault Bike

12-18min.

AMRAP:

5 Hang Power Cleans

5 Bench Press

18-24min.

50/30 Cal Assault Bike

rx: 135/95 for both bars, both rounds

rx+: 155/105 for both bars round 1 and 185/125 for both bars round 2

Then:

Romwod

QuickFit:

AMRAP16:

20m bear crawl

20 Russian kbs

200m row

Max time tuck hang/L hang

CrossFit Workout Of The Day 8/14/2019

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CrossFit:

Deadlift (Week 3 of 4)

Complete a few warm up sets, and then:

75% x 5

85% x 3

1-3 singles. Shooting for a new 1RM if you are feeling good!

*You really only get 1 attempt at  at true 1RM, so make smarts jumps on the singles. Also, after a true 1RM, you’re going to feel a little “burned out” for a few days after. Totally normal. Just be sure to listen to your body.

Then:

AMRAP15:

30 Double Unders

15 Wall Balls

30 Double Unders

15 TTB

CrossFit Workout Of The Day 8/12/2019

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CrossFit:

In 20 minutes:

Back Squat (Week 3 of 4)

Complete a few warm up sets, and then:

75% x 5

85% x 3

1 to 2 attempts at a new 1RM if you are feeling good!

In between sets, do 10-15 HEAVY russian kettlebell swings to warm up and prime your posterior chain and get you ready for that 1 rep max!

Then:

cap15

“AIR FORCE”

For time….
20 Thrusters, 95lbs/65lbs
20 Sumo Deadlift High Pulls, 95lbs/65lbs
20 Push Jerks, 95lbs/65lbs
20 Overhead Squats, 95lbs/65lbs
20 Front Squats, 95lbs/65lbs

Every minute on the minute perform 4 Burpees, including the first minute.

QuickFit:

In 15 minutes:

Complete a 1-10 ladder of Dumbbell Front Squats (rx: 50/35’s) and Burpees.

With time remaining run for max distance.

CrossFit Workout Of The Day 8/9/2019

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CrossFit:

Push Press (Week 2 of 4)

Complete a few warm up sets, and then in 20 minutes or less:

70% x 3

80% x 3

90% x max reps

*Set of 20 DB Russian Twists between sets! 45/30lb+ (Left+Right=1)

Or

10-12 Hang High Pulls same as last week. Last set to failure

Then:

15min. AMRAP:

2 Devil Press, 50/35s (Round 1)

1 Round of “Friday”

4 Devil Press, 50/35s (Round 2)

1 Round of “Friday”

6 Devil Press, 50/35s  (Round 3)

1 Round of “Friday”

…continue to add 2 Devil Press after every round of “Friday”

“Friday” Rx – 7 Pull-Ups + 10 Wall Balls

“Friday” Rx+ – 3 Muscle Ups + 10 Wall Balls

CrossFit Workout Of The Day 8/8/2019

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CrossFit:

30min. to finish…

1000m Row

100 Double Unders (300 singles)

1 Mile Run

1 Mile Assault Bike

500m Row

50 Double Unders (150 singles)

.5 Mile Run

.5 Mile Assault Bike

250m Row

25 Double Unders (75 singles)

.25 Mile Run

.2 Mile Assault Bike

Start anywhere, but you must stay in order

Then:

2 min/ side front split

3 minutes side split

These can be done on the ground or using a band hanging from the rig.

QuickFit:

AMRAP16:

200m Run

20 Wallballs

20 TTB (sub 40 Abmat situps)

CrossFit Workout Of The Day 8/7/2019

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CrossFit:

Deadlift (Week 2 of 4) 20 minutes or less

Complete a few warm up sets, and then:

70% x 3

80% x 3

90% x max reps

Same SUPERSET as last week/

Complete a 1min. Weighted Plank on your hands BEFORE every set above. 3-5 Sets total. The warm-up sets are optional.

Then:

16min AMRAP:

6 Cal Assault bike

6 Toes-To-Bar

6 Front Squats 95/65lb. (Every other round do Front Rack Lunges)

*Round 2 is 8 reps of everything

*Round 3 is 10 reps of everything

*Round 4 is 12 reps of everything

*And so on… Adding 2 reps every round.

RX+ 115/75

*Ladies, subtract 3 cals from each bike