CrossFit Workout Of The Day 9/12/2019

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CrossFit:

EMOM5:

100m run

EMOM5:

6 Ring Muscle-Ups or 6 Strict weighted Pull-ups or 6 Strict Pull-ups or 6 5sec neg pull-ups

EMOM5:

100m Run

EMOM5:

5 Heavy Push Press

EMOM5:

100m Run

EMOM5:

12 Burpees

Then:

3 Min rotating Banded Split

2 Min standing straddle

1 Min Seal/Sphynx

2 Min Childs Pose

QuickFit:

AMRAP16:

100m run

Max Reps Pushups

rest 30 seconds

100m run

Max Reps KBS

rest 30 seconds

CrossFit Workout Of The Day 9/11/2019

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CrossFit:

Bench Press (Week 2 of 4)

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

70% x 3

80% x 3

90% x max reps

super set with:

20-30 abs

Then:

E2MOMx8

30 Double-unders

10 Deadlifts

10/7 Cal Row

Max Reps Push-ups

sx: moderate weight that can be done unbroken, either 90 singles or 30 seconds of practice

rx: 225/155

rx+:275/185

No built in rest, score is total push-ups. Please scale using boxes/bars

 

CrossFit Workout Of The Day 9/9/2019

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CrossFit:

Front Squat (Week 2 of 4) 20 min or less:

Complete a few warm up sets, and then:

70% x 3

80% x 3

90% x max reps

*For athletes who do not have a front squat max but found a back squat max 3 weeks ago, use 80% of back squat max as 1rm front squat.

SUPERSET with/

5 Barbell or landmine rows with a 3 second negative

Then:

For Time with 15 min cap:

7RFT:

7 Thrusters

7 TTB

Sx: lighter, 14 v-ups

Rx: 95/65

Rx+= 135/95, 14 TTB

QuickFit:

100 KBS for Time*

*Every time you break, row 20/14 Calories

CrossFit Workout Of The Day 9/2/2019

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Happy Labor Day!!!

We will be having one class today from 9-10 am and open gym from 10am – noon

CrossFit:

Teams of 2 For Time (30 min cap):

800m run split anyway

30 Power Clean and Jerk

800m run split anyway

60 Pull-ups

800m run split anyway

90 Burpees

800m run split anyway

60 Pull-ups

800m run split anyway

30 Power Clean and Jerk

If you want to go solo, cut everything in half

rx: 135/95

sx: lighter, negatives

rx+: heavier, c2b

CrossFit Workout Of The Day 8/31/2019

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CrossFit:

Teams of 2: (1 person works at a time)

Each team has a rower and will row 5K (please set the rower)

While one person is working, the other must complete 1 round of DT + 400m run. After that work is complete, the team can switch whenever. They are not required to switch right away, so if the run/dt partner wants to rest after completing 1 round, he can. The team communicates to decide when to switch. After every switch, the run/dt must be done

1 round of DT is:

12 Deadlifts

9 Hang Power Cleans

6 S2O

155/105

CrossFit Workout Of The Day 8/30/2019

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CrossFit:

Back Squat (Week 1 of 4)

Complete a few warm up sets, and then:

65% x 5

75% x 5

85% x max reps

*If you were successful with all percentages from last cycle, add 10lbs to your max if you didn’t pr and use your new pr if you did.

*SUPERSET with/

10 Weighted Pushups

Then:

For Time (Cap 15):

21-15-9

Thrusters 115/75

Muscle Snatches 115/75

Cal Bike (f: 15/11/6)

 

CrossFit Workout Of The Day 8/29/2019

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CrossFit:

AMRAP8:

20 heavy Russian KBS

50m butcher push

1 min rest

rest 2:

AMRAP8:

Max reps Ring Muscle-ups (Scale with 10 TTB)

Max Reps Strict HSPU + Max Reps Kipping HSPU without coming off wall (scale with 10 barbell strict press)

8 Burpees

1 min rest

Rest 2:

AMRAP8:

8 Burpee Box Jump Overs 30/24

30 second overhead barbell hold 135/95

 

Then:

 

ROMWOD

QuickFit:

AMRAP16:

100m run

50m butcher push

3 man makers

CrossFit Workout Of The Day 8/28/2019

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CrossFit:

Bench Press (Week 1 of 4)

Same style as the squats. Complete a few warm up sets, and then in 20 min or less:

65% x 5

75% x 5

85% x max reps

super set with:

20-30 abs

Then:

For Time w/ 15 min cap:

100 Lunges 50/35 (db or kb in front rack)

100 Double-unders (scale with 3 minutes of practice)

10 Rope Climbs (scale with 40 hard ring rows)

50 Lunges

50 Double-Unders (scale with 1:30 of practice)

5 Rope Climbs (scale with 20 hard ring rows)