CrossFit Workout Of The Day 12/2/2019

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CrossFit:

In 20 minutes:

Choose between:

-complete LM Deadlift and/or Upper Body Push

-if satisfied with level or do not wish to test, work the circuit for 20 minutes:

5 deadlifts and 5 db strict presses working as heavy as possible on each

Then:

Either partner up and complete the upper/lower endurance test

Or:

If completed last week or do not wish to test, complete the 12 minute amrap: 12 KBS 100m KB carry/run anyway 12 (6/side) KB push press

*use both clocks during the metcon, using the main one for LM

QuickFit:

AMRAP16:

120 foot Bear crawl (length of rig down and back 2x)

20 Ring rows or pull-ups

300m run

 

CrossFit Workout Of The Day 12/3/2019

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CrossFit:

In 20 minutes:

Choose between:

-Complete Rings and/or Squat Endurance and/or Neurological and Core Endurance**.

-if satisfied with level or do not wish to test, work the circuit for 20 minutes: Back Squat sets of 3 and 10 Push-ups (weighted if possible)

Then:

If qualified for Annie, partner up and complete Annie with a partner

If not qualified for annie, perform AMRAP 10:30 of:

12 burpees

12 v-ups

120 singles or 24 double-unders/attempts

 

QuickFit:

10RFT(cap15)

use moderate weight DBS

12 Deadlifts

6 Abmat Sit-ups

9 Hang Power Cleans

9 Abmat Sit-ups

6 Push Press

12 Abmat Sit-ups

CrossFit Workout Of The Day 11/27/2019

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CrossFit:

ALL ATHLETES must complete the row this week if they did not last week. It is not a run/row option.

Complete LM Rowing and Flexibility (until rowers are at capacity)

OR (only for those who completed the row last week)

Complete LM Running (have everyone run mile, even those who only qualify for the 400)

then complete AMRAP12:

AMRAP12:

15 Pullups (perform as many strict as possible before switching to kipping) (scale with 7, 5 second negatives)

30 Push-ups

45 Air Squats

*every time you break or switch exercises, run 50m. A break on the air squats is defined as pausing in the bottom or top. When the cycle breaks, go run 50m and start again

CrossFit Workout Of The Day 11/26/2019

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CrossFit:

In 20 minutes complete Rings, Squat Endurance and Neurological and Core Endurance**.

Coaches notes:

Then:

If qualified for “Annie”, partner up and complete Annie with a partner

If not qualified for “Annie”, perform AMRAP 10:30 of:

12 burpees

12 v-ups

120 singles or 24 double-unders/attempts

QuickFit:

In 16 minutes:

30 burpees

30 Wallballs

30 ring Rows

30 KBS

300m run

30 Goblet Squats

max Cal Row

CrossFit Workout Of The Day 11/25/2019

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CrossFit:

In 20 minutes, complete LM Deadlift and Upper Body Push

(if completed last week, alternate between sets of 5 deadlifts and 5 db strict presses for the 20 minutes working as heavy as possible on each)

Then:

Partner up and complete the upper/lower endurance test that matches the lower of those 2 levels

(If completed last week, complete the 12 minute amrap: 12 KBS 100m KB carry/run anyway 12 (6/side) KB push press

QuickFit:

AMRAP16:

50m Sled Drag

15 Push Press