CrossFit Workout Of The Day 7/8/2019

By: 0

CrossFit:

Strong and Shredded:

For 25 minutes work the circuit as heavy as possible:

  • 7 Back Squats
  • 7 Single Arm DB Strict Press (only 1 arm does the presses at a time)
  • 7 weighted ring dips**

*New scale for the dip. For those that can not do the 5 second quality negatives with proper form and without using feet on the ground,  do 5 second push-up negatives.

Then:

For Time:

Sx:

12 Minute AMRAP:

5 Burpees

10 Push-ups

5 Front Squat from the floor*

*The only athletes that should do this are athletes that are new and not ready to do a “heavy” back squat in a wod.

Rx:

12 Minute AMRAP:

5 Burpees

10 Push-ups

2 Back Squats*

*These are from the rack. Athletes should share bars if necessary. Weight should be challenging and make the athlete think about it, but not so heavy that anyone fails.

*any people scaling push-ups with the adjustable bars need to set up on the back rig with no squat racks or use a box for today.

QuickFit:

*AMRAP15:

10 Bench Press

10 Bent Over Barbell rows

*EMOM perform 3 burpees, including minute 1

CrossFit Workout Of The Day 7/5/2019

By: 0

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/ 5 second pause in bottom

M2) 3 Complex (1 clean shrug + 1 Squat Clean)

Then:

8 rounds:

In 1 minute, complete 10 unbroken power cleans

with remaining bike for max calories

rest 1 minute

*Scale the weight and/or to hang power/muscle cleans

 

CrossFit Workout Of The Day 7/4/2019

By: 0

Happy 4th of July!

One class today at 9am and open gym from 10-12

CrossFit:

Team workout

rx:

AMRAP 20:19

Buy-in 1776m row

Then, each person completes 1 round, while the other rests

7 Power Snatches 115/75

4 TTB + 4 burpees

Split row any way

rx+:

AMRAP 20:19

Buy-in 1776m row

Then, each person completes 1 round, while the other rests

7 Squat Snatches 135/95

4 Muscle-ups

Split row any way

 

CrossFit Workout Of The Day 7/3/2019

By: 0

CrossFit:

Strong and Shredded:

For 25 minutes work the circuit as heavy as possible:

  • 5 Dead Stop Deadlifts
  • 5 (per leg) weighted dumbbell box step-ups
  • 5 Strict weighted pull-ups (scale using the LM chart, not banded pull-ups)

For time (cap12)

30-20-10-20-30

KBS 70/53

15 Pull-ups

30 Double-unders

*KBS number changes each round, pull-ups and du’s stay the same. The workout is 5 rounds.

CrossFit Workout Of The Day 7/1/2019

By: 0

CrossFit:

Strong and Shredded:

For 25 minutes work the circuit as heavy as possible:

  • 5 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. If you can not do the 5 second quality negatives with proper form and without using feet on the ground, do 5 second push-up negatives.

Then:

For Time:

12 Minute AMRAP:

5 Front Squats 185/125

10 Wallballs

15 Burpees

QuickFit:

4 rounds of:

In a 3 minute window:

15 heavy bearhug sandbag squats + max cal bike

rest 1 minute

CrossFit Workout Of The Day 6/29/2019

By: 0

CrossFit:

24 Minutes with a partner for max reps:

4 Minutes max calorie bike

1 minute rest

4 minutes max bench press @50% of 1RM

1 min rest

4 minutes max distance butcher push (10m counts as 1 rep)

1 min rest

4 minutes max abmat sit-ups

1 min rest

4 minutes max distance bear crawl (10m =1 rep. No galloping, weight must be even between shoulders and legs)*

*use 10m course in front part of gym, bikes by bay door, sit-ups behind bikes. Start teams at different exercises, but go in order

Split work anyway

CrossFit Workout Of The Day 6/28/2019

By: 0

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/ 5 second pause in bottom

M2) 3 Complex (1 snatch shrug + 1 Squat Snatch)

Then:

8 rounds:

In 1 minute, complete 10 deadlifts 225/155

with remaining time row for max calories

rest 1 minute