WOD
Workout of the Day
7-17-15 Turbo Training
250m Row Format: 40min Cap 250m Row 30 Box Jumps 250m Row 30 KB Clean and Press 250m Row 30 DB Step Ups (heavy) 250m Row 30 KB Swing 250m Row 30 Wallballs 250m Row 30 MB Sit Up Throws 250m Row 30 Supermans 250m Row 30 Shotguns 250m Row 30 Double Unders 250m Row […]
7-17-15 CrossFit
“Air Force” 20 Thrusters (Sc) 75/55 (Rx) 95/65 20 Sumo Deadlift High Pulls 20 Jerks 20 Overhead Squats 20 Front Squats You must complete 4 Burpees at the beginning of every minute.
7-16-15 Turbo Training
20:20:20 #2 Format Perform Each movement for 20 seconds. 6 rounds of each movement set before moving on to the run/row. 1) KB SDHP, KB OH Walkling Lunge R, KB OH Walking Lunge L Row/Run 500m/400m Rest 2min 2) R Side Plank, L Side Plank, Jump Rope Singles Row/Run 500m/400m Rest 2min 3) Air Squat, Plank w/ […]
7-16-15 CrossFit
2 Rounds. 40min Cap 1000m Row 20 Wallballs (Sc) 14/10 (Rx) 20/14 20 Burpees 20ea Russian Twists (Sc) 14/10 (Rx) 20/14 Run 800m 20 Wallballs (Sc) 14/10 (Rx) 20/14 20 Burpees 20ea Russian Twists (Sc) 14/10 (Rx) 20/14
7-15-15 Turbo Training
20-16-12 Format Complete 20, then 16, then 12 reps of all 3 movements in each movement set before moving on to the run. 1) DB Squat Clean, DB Curl and Press, DB Plank Row Run 400m 2) Box Blast, Box Push up, Birddog Plank Run 400m 3) Burpees, Pike Push Ups, Hanging Knee Raise Run 400m
7-15-15 CrossFit
Strength: Front Squat WOD: 6 Rounds. Not For Time. 35min Cap 12 Front Rack Lunge (Sc) 95/65 (Rx) 115/75 (Rx+) 155/105 8ea SA KB Press (Sc) 35/18 (Rx) 44/24 (Rx+) 53/35 6 Strict Tempo Pull Up 6 Tempo Push Up 6 MB Leg Raise (Sc) 10/0 (Rx) 14/10 (Rx+) 20/14 Notes: Tempo for both push […]
7-14-15 Turbo Training
“Row Sprint 40’s” Work through the list below as fast as possible, stopping every 3 minutes to row 250m. Start with the row. 40 Wallballs 40 Push Up Planks 40 KB Swings 40 MB Sit Up Throws 40 Mountain Climbers
7-14-15 CrossFit
Strength: Jerk 5×3 WOD: 5 Rounds 2 Power Cleans (Sc) 95/65 (Rx) 135/85 (Rx+) 125 2 Squat Cleans 2 Jerks 200m Sprint
7-13-15 Turbo Training
“Mix Bag” 7min AMRAP 5 Pull Ups/Ring Rows 10 Air Squats 15 AbMat Sit Ups Rest 2 min 7min EMOM 6 Jumping Lunges 4 Spiderman Push Ups 6 Leg Raise w/ Pike Rest 2 min 7min to Complete 30 DB Snatch 40 Goblet Squats 50 Russian Twists Then with no rest: Run 800m or Row […]
7-13-15 CrossFit
Skill: Kipping Practice WOD: 18min AMRAP 15 KB Swings (Sc) 35/24 (Rx) 44/35 (Rx+) 70/53 10 Pull Ups 10 T2B 20 DU