Workout of the Day 09-04-19
Strength / Skill:
Every :90 x 8 Rounds
1 Clean DL
1 5 second negative to Low Hang
1 Low Hang Power Clean
1 Power Clean
CrossFit Conditioning / Competitor:
8 Minutes
Minute 1. 15 Dumbbell Hang Clean and Jerks 30/20, 50/35
Minute 2. 15 Sprawls or Burpees As Fast as Possible
Workout of the Day 09-03-19
Strength:
Front Squat
3 x 6 @ 2220
CrossFit Conditioning / Competitor:
3 Rounds
20 Goblet Step Ups 1.5/1, 2/1.5
50 Meter Single Arm Front Rack Carry, each
400 Meter Run
Workout of the Day 09-02-19
Happy Labor Day!
Conditioning / Competitor:
Partner 'The Double Seven', share as desired
7 Rounds
14 Push Ups / Handstand Push-Ups
14 Thrusters 95/65, 135/95
14 Hanging Knee Tucks / Knees to Elbow
14 Deadlifts 185/125, 245/165
14 Sprawl / Burpee
14 Kettlebell Swings 1.5/1, 2/1.5
14 Ring Rows / Pull-Ups
Workout of the Day 09-01-19
Strength:
3 x 10 Chin-Up
Then,
10ea Single Arm Dumbbell Row 3011
10ea Goblet Lunge 3011
CrossFit Conditioning / Competitor:
8 Minutes, As Many Reps as Possible w/ Partner
D-Ball Cleans 70/50, 100/70
Workout of the Day 08-31-19
CrossFit Conditioning:
Scaled "Liam"
6 Rounds
200 Meter weighted run 45/25#
:45 plank
8 Front Squats 115/75#
1-2 Rope Climbs
CrossFit Competitor:
"Liam"
800 Meter Run (with 45 lb Plate)
100 Toes-to-Bars
50 Front Squats (155/105 lb)
10 Rope Climbs (15 ft)
800 Meter Run (with 45 lb Plate)
Workout of the Day 08-30-19
Skill:
Handstand Holds / Freestanding Handstand
CrossFit Conditioning
25 Minutes, Every Minute on the Minute
1. :30 Handstand Hold
2. 150M Run
3. 10 Dumbbell Snatch 40/30#
4. 150/125 Meter Row
5. 15 Sit Ups
Competitor:
25 Minutes, Every Minute on the Minute
1. 10 Handstand Push-Ups
2. 200M Run
3. 10 Dumbbell Snatch 70/50#
4. 200/150 Meter Row
5. 15 GHD Sit Ups OR V-ups
Workout of the Day 08-29-19
CrossFit Conditioning:
2 Rounds:
9 Burpees
12 Wall Balls 14/10#
15 Calorie Bike
2 Rounds:
9 Burpees
12 Wall Balls 14/10#
15 Calorie Bike
Rest 5:00
2 Rounds:
9 Cal Bike
12 Burpees
15 Wall Balls
Rest 5:00
2 Rounds
9 Wall Balls
12 Calorie Bike
15 Burpees
CrossFit Competitor:
1 Round:
18 Burpees
24 Wall Balls 20/14#
30 Calorie Bike
Rest 5:00
1 Round:
18 Calorie Bike
24 Burpees
30 Wall Balls 20/14#
Rest 5:00
1 Round:
18 Wall Balls 20/14#
24 Calorie Bike
30 Burpees
Workout of the Day 08-28-19
Strength:
8 Rounds, Every 1:30 Complete
2 Clean Deadlift & 2 Hang Power Cleans
Ascending weight
CrossFit Conditioning:
5 Rounds
15 Power Cleans 75/55#
60 Single Unders
1:00 Rest
CrossFit Competitor:
5 Rounds
15 Power Cleans 95/65#
60 Double Unders
1:00 Rest
Workout of the Day 08-27-19
Strength:
Front Squat 3 x 8, 2220
CrossFit Conditioning:
20 Minutes, As Many Rounds as Possible w/ Partner
1000 Meter Row
50 Air Squats
25 Pull ups or Kips, or Ring Rows
1 person works at a time, share as desired
CrossFit Competitor:
20 Minutes, As Many Rounds as Possible w/ Partner
1000 Meter Row
100 Air Squats
50 Pull-Ups
1 person works at a time, share as desired
Workout of the Day 08-25-19
Strength:
Strict Press 5 Rep Max
Conditioning & Competitor:
25 Minutes, Every Minute on the Minute
M1 200 Meter Run
M2 6 D-Ball Cleans
M3 6 Dumbbell Step-Ups + 6 Box Jumps
M4 AMRAP Burpees
M5 Rest