WOD
Workout of the Day
6-18-15 Turbo Training
3x10min AMRAP #1 5 Dive Bombers 10 Supermans 15 Jump Squats 200m Run Rest 2min #2 5ea KB Step Ups 10ea Flutter Kicks 15 Spiderman Planks 200m Run Rest 2min #3 5 Box Push Ups 10 Hanging Knee Raises 15 KB SDHP 200m Run
6-18-15 CrossFit
Skill: Muscle Up Progressions and Practice. WOD: 2 Rounds 30min Cap 5 Muscle Ups 10 Power Cleans (Sc) 75/55 (Rx) 95/65 (Rx+) 135/95 20 Toes 2 Bar 30 Front Rack Lunges (Sc) 75/55 (Rx) 95/65 (Rx+) 135/95 800m Run
6-17-15 Turbo Training
1:30 Format 1min of work, 30 seconds of rest. No rest between Rounds. 4 Rounds Box Jumps KB Swings Alt Plank Row KB Front Rack Lunge Burpees Leg Raises
6-17-15 CrossFit
5 Rounds: Not for time. 35min To Complete 5ea Single Leg Box Jumps (Sc) 20/16 (Rx) 24/20 (Rx+) 30/24 10 Tempo Ring Push Up 4001 14 KB Overhead Walking Lunge (Sc) 44/35 (Rx) 53/44 (Rx+) 70/53 7 Barbell Rollouts 10 Tempo Ring Rows 4001 Notes: 4001 Tempo = 4sec down, no pause at the bottom, […]
6-16-15 Turbo Training
Descending Ratio Ladder Perform each movement for the prescribed amount of time for each round. Perform all 5 movements at the given round’s work to rest ratio, before moving on to the next round. Switch every 5 reps for single sided movements. Work to rest ratios are shown below. Single Arm Single Leg KB RDL […]
6-16-15 CrossFit
Strength: Snatch 5×3 WOD: 16min E2MOM (every 2 minutes on the minute) 3 Snatch Grip Deadlift > Hang Power Snatch > Overhead Squat (Sc) 75/55 (Rx) 95/65 (Rx+) 135/95 7 MB Leg Raises (Sc) 10/0 (Rx) 14/10 (Rx+) 20/14 7 OTB Burpees
6-11-15 Turbo Training
400m Run Format: 40min Cap Run 400m 30 KB Goblet Squats Run 400m 30 Ring Dips Run 400m 30 Wallballs Run 400m 30 Push Ups on MB Run 400m 30 DB Plank Rows Run 400m 30 MB Sit Up Throws Run 400m
6-11-15 CrossFit
5 Rounds each for time: 250m Max Effort Row Sprint 10 Box Jumps (Sc) 20/16 (Rx) 24/20 (Rx+) 30/24 10 Burpees 10 Wallballs 10 MB Sit Up Throws
6-10-15 Turbo Training
“8’s” 8 Rounds, 35min Cap 8 Box Jumps 8 Push Ups 8 Pull Ups/Ring Rows 8 V-Ups 8 Burpees
6-10-15 CrossFit
Strength: Over Head Squat 5×3 WOD: 12min AMRAP 3 Power Snatch (Sc) 75/55 (Rx) 95/65 (Rx+) 135/95 5 OH Squat (Sc) 75/55 (Rx) 95/65 (Rx+) 135/95 7 Barbell Rollouts 9 OTB Burpees