10.21.14 Workout of the Day

CrossFit

WU: 3 rds NOT for time of :

10 Cal Row, 15 G Squat (50/35), 20 KB Russian Twists

1. WOD 1: For time:
10-9-8-7-6-5-4-3-2-1 Front Squat, 155/105
200m Run after every round. (Exit Sign)

SKILL : gymnastic skill of your choice DO it!!

ICT:

WOD 1 : Pushing “Helen”

3 RFT of: 400 m run (Exit Sign)

               12 Perfect HRPU 

-rest 5 min-

WOD 2: 12 min EMOM

min 1: 20 slam ball(20/15)

min 2:  :40 sec HS HOLD

min 3: 15 ring dips INTO 3 burpees

 

 

10.20.14 Workout of the Day

CrossFit

WU: 600 m run

WOD 1: “Filthy 50″
50 reps of the following for time:
Box Jumps, 24/20″ – Games standards
Jumping Pull ups – set up bar at mid forearm when standing with arms extended overhead
KBS, 35/25
Walking Lunge Steps
Knee To Elbows
Push Press, 45/35
superman/barbell straight leg DL
Wall Balls, 20/14
Burpees
Double unders

Strength: Squat
Front Squat, 5×5 across

ICT

WU: Tabata G Squat :20 sec hold bottom/:10 up top

WOD 1: Partner “Betty”

5 RFT of: 12 Push Press (135/95)

20 BJ (24/20)

*after very round, 150 m run (XFit Sign)*

one worlds one rest, run together

18 min cap

-rest 5 min-

WOD 2: 10 min AB EMOM

ODD: 20 Abmat SU

EVEN : :40 sec UNBROKEN plank

 

 

 

10.18.14 Workout of the Day

CrossFit

1. 2 Rounds for time:
3x200m Run, rest equal as long as run
3x300m Row, rest equal as long as row

Rest as needed.

2. “Bradley”

10 rounds for time of:
Sprint 100 meters
10 Pull-ups
Sprint 100 meters
10 Burpees
Rest 30 seconds

or

3. 5-4-3-2-1 reps of:
Dead Lifts, 335/235
Bench Press, 225/155
Muscle ups

10.17.14 Workout of the Day

CrossFit

1. Strength Part 1: Squats
8×2 ascending

or 12 Min T2B/ MU Progressions

2. Strength part 2 :Clean and Jerk: 12 min
1 High Hang Squat Clean + Push Jerk + Split Jerk – work up to a heavy set

3. WOD :For time: 18 min Cap
30-20-10 Squat Cleans, 135/95
15-10-5 Strict HSPU

ICT

WOD 1: 10 rounds for time of:
Sprint 100 meters
10 T2B/V-ups
Sprint 100 meters
10 Ring Dips
Rest 30 seconds

-rest as needed-

WOD 2: 3 Rds NOT for time of:

10 KB Goblet squat with press (35/25)

15 20 KB high pull

20 Russian twist with KB

 

 

 

 

10.16.14 Workout of the Day

CrossFit

ICT

10.16.14 Workout of Day

CrossFit (In ICT)

WOD 1: For Time

21-15-9

OHS (135/95)

Burpee-over-Box (24/20)

ring dips

300 m run (exit sign) before and after every round

-rest 5 min -

WOD 2: 4 min AMRAP of 

5 HRPU 

30 DUBS

ICT (In CrossFit )

WOD 1: 4 RDS for Max Reps of:

Cal Row

S2OH (45/35)

BJ (24/20)

Bumper abmat SU (35/25)

1 min work, :20 recover onrunning clock

I min rest after each rd

-rest 5 min-

WOD 2:

800 m run for time (big square)

 

 

 

 

10.15.14 Workout of the Day

CrossFit

1. Strength: Front Squat
10-8-6-4-2 Front Squats Ascending

OR

12 Min Gymnastic Skill of Choice

2. WOD : For time:
50-40-30-20-10 Wall Balls
100-80-60-40-20 Double unders

ICT

WU: 3 RDS of 10 HRPU into 10 hollow body

WOD 1: Interval Circuit Stations : 3x 45w/ :15 recovery

1. DUBS

2. KB S2OH (50/35)

3. HS Hold

4. Pullups/row

5. Abmat Situps

6. Res band Partner Run

7. Res band squat Jumps

8. Slam Ball (20/15)

*There is no measure today. 100% effort during the 45 sec of work!*

Recover: 300 m Run

 

 

 

10.14.14 Workout of the Day

CrossFit

 

1. WOD 1: Death by Power Clean, 155/105

- Everyone will start with 155/105 and will give it everything they have. If you are unable to complete 12 rounds with this weight, drop the weight to 135/95 and start over.

- If you are unable to complete 12 rounds with 135/95, drop the weight to 115/85 and start over.

Post scores for all rounds that you do (the first round is the most important score – go for broke with the 155/105).

At the 20 min mark…

OUTSIDE.. WOD 2:

18 min Partner Cal Row

Row as many Cal as possible , switch, when u like.

On the top of every 2nd minute, both partners complete 5 burpees

ICT

WOD 1:15 minute AMRAP of:

5 Bumper G2OH (45/25)

10 Box jumps (24″/20″)

200m Run

-rest 5 min-

WOD 2: 5 Min AMREP burpee-over partner

Complete as many reps as possible of burpee.

*one works , one holds plank, switch when u like*

*SCORE is total team Burpees*

10.13.14 Workout of the Day

CrossFit

1.WOD 1: For Time:
30 Chest-to-Bar Pull-Ups
400m Row
15 Overhead Squats (135/95)
800m Row
15 Overhead Squats (135/95)
400m Row
30 Chest-to-Bar Pull-Ups

*if rowers are taken, sub run for row*

2. Strength: Squats
5×5 Back Squats, across

OR… Any gymnastic Skill of your Choice

 

3. OPTIONAL :WOD 2: EMOMx10
Odd: 3 TnG Squat Snatch, 60% of 1RM
Even: 5 Muscle ups/ 4 C2B Pull and 4 DIP

ICT

WU: 600 m Run (state of mind)

WOD1: For time:
100 Double unders/300 Singles
followed by: 21-15-9 of:
KB Swing (53/35)
Burpees
Followed by:
100Double unders/300 Singles

-rest 5 min-

Recover: 2 min Max straight leg bumper abmat sit-ups (25/15)

10.11.14 Workout of the Day

CrossFit

WU: 600 m run

WOD 1: “Fight Gone Bad”
3 rounds for max reps of:
1 min Wall Balls, 20/14
1 min Sumo Deadlift Highpull, 75/55
1 min BJ, 20″ – not Games standards.
1 min Push Press, 75/55
1 min Row for Cals
1 min Rest

Recover: 600 m run

 

 

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