Workout of the Day

Friday August 17, 2018

 

Tom

CROSSFIT

Warmup: 3 rounds
5 push-ups
5 get ups
5 air squats
5 PVC goodmornings
5 pass throughs

Strength: Cleans week 5
Hang Cleans (from knee)
*do not replace bar to ground*

2×3 @65%
3×3 @75%
2×3 @85%
3 @70%
*:90-2 min rest between sets

Metcon: “Death Race”
5RFT:
15/10 cal AB
10 burpees

 

SWEAT

5 min:
burpees
-1 min rest-
5 min:
7 deadlifts
5 box jumps
-1 min rest-
5 min:
TGU
-1 min rest-
5 min:
7 KB Snatch (per arm)
5 push-ups
-1 min rest-
5 min:
calorie row

Thursday August 16, 2018

Jessica D.

CROSSFIT 

3 Rounds for reps:
-1 minute at each station-

slam balls
DU
RKBS
Box Jumps
sit-ups
– 1 minute rest between each movement-

 

SWEAT 

Back squats
*tempo 3-2-1-1*
1×3 @50%
1×3 @70%
4×2 @80%
1×3 @70%

AMRAP 20
100m run
10 DB squat thrusts
100m run
10 DB hang cleans
100m run
10 sit-ups
100m run
10 push-ups

Tuesday August 14, 2018

Brittany M

CROSSFIT

OHS week 5

*1+1/2 per rep*

2×3 @60%
3 @70%
3 @80%
3×2 @85%
3 @70%

For time:

21-15-9
Deadlift
T2B

DYN: 95/65#, toes to pole
Fitness: 155/105#, K2E
RX: 185/135#

 

SWEAT
10 RFT:
2 Deadlift
3 Hang power cleans
4 Front rack lunges (total)
3 HSPU
2 Strict hanging knee raises

Monday August 13, 2018

Sean

 

CROSSFIT

MU wk 5

EMOM 12

min 1- 4-6 BIG kips

min 2- 10 laying hip thrusts

min 3- 3-5 banded MU transitions (1 rep= 2 thrusts+ 1 transition)

 

For time: 

400m run

2-4-6-8-10-12

Pull-ups

SA DB Clean (total- power or full)

*6/4 push-ups at the bottom of every round

400m run

DYN: ring rows, hang DB cleans, bench or box push-ups

Fitness: 30/25#, low box jumping pull-ups

RX: 50/35#

SWEAT

5RFT:

500m row

10 burpees

15 med ball cleans

20 wallball side tosses

25 MB sit-ups

Friday August 10, 2018

Jessica

 

CROSSFIT 

OHS wk 4

*TEMPO 2-1-1-1*

3 @50%

3 @60%

3 @70%

3 @75%

3×2 @80%

3 @70%

*REST :90-2 mins between sets

DYN: DBL KB Front Squat (same tempo)

 

 

AMRAP 12

6 Deadlifts

8 jackknifes on rower

10 cal row

DYN: 95/65#, saw planks

Fitness: 155/105#

RX: 225/155

 

 

SWEAT

10 Rounds for time:

10 KB Thrusters (total)

8 RKBS

6 pull-ups

4 Burpees

200m run

Thursday August 9, 2018

Felix

CROSSFIT 

For time:

1 round:

800m run

80 DU

21 Hang Power Cleans

-2 min rest-

2 rounds:

400m run

40 DU

15 HPC

-2 min rest-

3 rounds:

200m run

20 DU

9 HPC

DYN: 600m run, 300m run, 100m run, DB HPC

Fitness: 105/75#

RX: 135/95#

 

 

SWEAT

EMOM 30

6 Power Cleans (medium- heavy)

8 T2B

1 sled pull (gym length)

6 HSPU

8 cal row

1 box push (gym length)

 

Wednesday August 8, 2018

Kaysi

Muscle Up wk 4- transitions-

EMOM 10

min 1– 10-12 hollow hold banded alt pull downs

min 2– 6-8 kips on rig

DYN: min 1- no hollow body

min 2: 2×5 scap pulls on rig


AMRAP 16

Climb the ladder as far as you can in 16 mins:

6/3 cal AB

3 pull-ups

9/6 cal AB

6 pull-ups

12/9 cal AB

9 pull-ups

15/12 cal AB

12 pull-ups

…etc

DYN: ring rows
Fitness: low box, jumping pull-ups