CrossFit Workout Of The Day 10/30/2017

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Complete this alternating with a partner or following the approximate rest intervals

Row 1000m

Rest ~4 min

Row 1000m

~4 min

Row 250m

~2 min

Row 250m

Then:

AMRAP20:

15 Burpees

200m Run

30 KBS 53/35*

*5 Burpee penalty for breaking KBS

The first part of todays workout is all about INTENSITY!!! Rowing intervals are always a fan favorite… On the 1000m rows, there is approximately a 1:1 work-to-rest ratio and on the 250m rows, there is approximately 1:2 work-to-rest ratio. It is always tempting to sandbag these in order to “do better on the WOD”, but I promise you, going hard on these will make you fitter than going easy and “saving yourself for the WOD”.

The second part of todays workout is a 20 minute endurance based piece. There is no real skill involved in the movements, which means we want you to just push the whole time. The rep scheme is low to medium to encourage you not to do too much resting in the wod. Just for fun, there is a 5 burpee penalty assessed for breaking up the kettlebell swings. This is to encourage you to try to do large sets or unbroken! Good luck, have fun and don’t cherry pick 🙂

CrossFit Workout Of The Day 10/25/2017

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Barbell Cycling:

Work the Bear Complex (1 rep, not 7) for 15 minutes.

1 power clean

1 front squat

1 push press

1 back squat

1 push press

Notes***

We will be doing a true bear complex. No squat cleans allowed, must be a power clean, stand up, then front squat. Overhead must be a push press, not a push jerk or split jerk. Only work up to a load you are comfortable lowering behind the neck. If this is super light due to mobility issues, stay light, do more reps and alternate each set with mobility drills. During the WOD, a Squat Clean Thruster Back Squat Thruster is acceptable, but not during the strength.

Then:

AMRAP4

3 Bear Complex 135/95

9 Floor Wipers

Rest 2

AMRAP4

3 Bear Complex 135/95

9 Bar Over Burpees

Rest 2

AMRAP4

3 Bear Complex 135/95

9/6 Cal Bike

CrossFit Workout Of The Day 10/20/2017

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For 25 min, rotate through…

-5 Dead Stop Sumo Deadlifts AHAP (No 15’s)

-7 Strict pull-ups (weighted if possible) and/or 10 Curls

-10 Dumbbell Bench Press

Then:

Complete as many rounds as possible in 10 minutes of:
3 burpee box jump-overs
3 deadlifts
6 burpee box jump-overs
6 deadlifts
9 burpee box jump-overs
9 deadlifts
Etc.

Men use 24-in. box and deadlift 225 lb.
Women use 20-in. box and deadlift 155 lb.